The February 2016 Running Challenge
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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
2/20 6.15
2/21 2.13 -- easy, short run
37.01/80
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@shanaber - That looks and sounds like a great race!!
@AdrianChr92 - That does not sound like such a great run at all!
@kristinegift - With the mileage you have been putting up I bet your next race is going to be a best ever!
An easy effort 4 miles this morning. My pace was a little slower than my recent easy pace average at the same effort so I guess I'm a little tired after the long run yesterday. But that's all part of the plan! To get the legs moving and get the miles in at the right effort, even if the easy runs are a bit slow for proper recovery.
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
2/20 - 10 miles
78.2 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 half marathon Marathon 26.2 (Kansas City, MO)
11/5 - Jenks half marathon (Jenks, OK)
11/6 - Kansas half marathon (Lawrence, KS)
11/12 - Longview half marathon (Kansas City, MO)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/19 - White River half marathon (Cotter, AR)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)0 -
Date Miles MTD ------ ----- ----- Feb 02 4.4T 4.4 Feb 20 3.7 8.1 Feb 21 3.7 11.8
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AdrianChr92 wrote: »K so update.
On Saturday I went to do about 10km and about 4.5km in I realized I lost my car keys. I went back and forth running looking for them but no touche. Now I need to make a copy so I don't have only one key in case I lose this one. On the plus side I never thought I could run that fast for so long looking for my keys.
Today I did a fast 5k to see if I can beat my PR and I did even with the wind blowing in my face while climbing a bridge so there's that. Also saw an eagle that didn't looked scared by my sight at all.
Nice! Half way through your upcoming race, just pretend your keys are at the finish line!0 -
2.5 miles of torture. Guess I can't run 2 days in a row yet. Ugh!
Trying to start packing for Hawaii. Got the important stuff in there.
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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
2/20: 2.5 mile warm up + 5K race (22:05 - new PR!)
2/21: 11 miles, long and easy + core
Total: 100.43 miles
Recap:
Today’s run was a lovely, easy 11 miles! My legs are feeling pretty tired and heavy after yesterday’s race so I kept the pace nice and slow. A little cooler today than the last two days, but 40 degrees is still excellent running weather so I didn’t have to bundle up all that much. This was just one of those runs that makes me so happy to be alive and able to run!
Upcoming races:
2/20 - Mardi Gras Chaser (5K) 22:05, new PR!
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 -
Keepin' it between the ditches
Been fighting off a cold / chesty cough all week, this coupled with my niggle is taking away from the enjoyment at the moment, would just like a clean run at things for a while.
Didn't prevent any of the training happening, just had to readjust.
Tuesday had the beginnings of the cold and with the poor weather outside I elected to retire to the pain cave to get my session done on the treadie.
10 miles with 6 @ 6:14 @ 2% incline and I was a sweaty mess.
Was feeling cr@p on Weds so postponed the mid-week LSR and ran a very tired 5 miles on the treadmill, went to bed early.
Thursday, decided to give the LSR a go, got to Shanganagh with enough light left to get the 1st half done in the park and the option to bail out if needed. Decided to keep going and ran out to Kilbogget, about 2 miles away to remove the temptation of stopping and done a few laps over there before heading back. I never wanted a run to end as much as this.
Friday, 12 Paracetamol, 10 hours sleep, 2 easy runs, 1 hot whiskey and half a bottle of Exputex and felt up for my LSR yesterday. Picked a quite route that was reasonably sheltered and knocked out 20 miles with 12 @ 6:29 pace. Character building - enough said.
Rounded the week off with a very easy 10 this morning.
Some fast stuff next week to get the hips open.
Running Totals
WTD: 85.6 [137.7]
MTD: 224.2 [360.7]
YTD: 574.4 [924.1]
Races YTD: 3
Master's PB: 0
Weight: 71.2kg0 -
@shanaber - fantastic race scenery!
@AdrianChr92 - I am loving the live animal/dead animal count! Sorry about the keys - that sucks
@skippygirlsmom - Looks like you are packing just right for Hawaii!
Did my 5k race this morning and had a PR, despite the first half being entirely uphill. Glad I did it! I skipped out on one of my scheduled runs this week, so I'll have to make that up at some point or miss my month goal. Determined to get it done this month!
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@WhatMeRunning That's the goal! After injury issues killed my race in Philly last November, I'm doubly determined to blow my BQ time out of the water this spring! I'm shooting for a 3:26-3:32, which will cut half an hour+ from my current marathon PR.
@skippygirlsmom That packing looks just about right to me! When are you leaving for Hawaii? Have a fun vacay!
@ariceroni I'm a day late, but congrats on the 5k PR! 22:05 is a kickass time! I hit 22:15 last fall and am trying to find a race this spring to break that elusive 22 minute mark!0 -
Hi everyone! I'm late for the party! I'm in for 25 miles from today to the end of the month - just getting back onto MFP. I'll count my 5 today as the first entry. 0
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Woohoo! First time I've managed to run in 12 days after having a stinking cold. Felt great to get back to it with a 5 miler this afternoon. 34 miles for the month so far, don't think I'm going to make my 76 mile target
still, good to be back to it 0 -
Glad to read about so many running successes this weekend
This thread never fails to motivate me!
2nd February - 40 mins cross-train
4th February - 3.30 miles
5th February - 35 mins cross-train
8th February - 3.20 miles
10th February - 3.14 miles (dreadmill)
11th February - 3.26 miles
12-14th February - away
15th February - 7.04 miles
16th February - 30 mins cross-train
17th February - 2.18 miles (dreadmill) + 15 mins cross-train
20th February - 3.09 miles
21st February - 8.39 miles
MTD - 33.60/50miles
Upcoming races:
27th Feb - Richmond Park 10km
19th Mar - Spring Riverside 10km
3rd Apr - Paddock Wood Half Marathon
8th May - Run Hackney Half Marathon0 -
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
19---Nada
20---6.72 group run
21---7.61 walk
81.18/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
10/16/16 THAT dam half Lewisville TX
11/05/16 Jenks Half Jenks OK
Run the year 2016 181.22/2016
@ariceroni I missed the PR post! Congratulations! That is a spectacular time!
@Calli1616 congratulations on your race and PR too!0 -
date....distance.... Mtd......ytd
1/2........ 5k.............5k.........50k
3/2.........5k.............10k......55k
7/2.........5k.............15k.......60k
10/2.......5k.............20k.......65k
12/2.......5k.............25k.......70k
14/2.......5k.............30k.......75k
16/2.......5k.............35k........80k
19/2.......5k.............40k........85k
21/2.......5.5k..........45.5k.....90.5k
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@WhatMeRunning - thanks for the tips! I'm not sure which hotel yet but all the AP readings take place in the KC Convention Center. The last time I was there was for my daughter playing volleyball in a tournament and at that time I didn't run. I won't find out which hotel they are putting me in for another couple weeks. I hope it is one that is within walking distance of Convention Center, instead of having to bus in. One night we go to a KC Royals game. If it's okay once I get the hotel and plan a route I will ask you if it is safe. I suppose I could do a treadmill but my favorite thing about traveling is running in a new place, so I will find a place to run.
@skippygirlsmom - you and I pack alike! Have a great time!!!
@dominichoran - definitely sounds like some tough character building!
@shanaber - pictures are beautiful. Glad you enjoyed it. I loved the Divas HM I did and will try to do another one. It's kind of silly, but it's also kind of cool to see so many ladies who trained for the 5K or HM all having fun. There is one in Virginia next fall that is very close to where my mom lives so I may do that one.
@AdrianChr92 - oh no, re: your keys! Now I want to start counting the animals I see on a run!
@Calli1616 - pr! awesome!
@kristinegift - sounds like an amazing run today! The temps did something similar here. It was 53 when we left and 70 when we got back. Kept stripping off the layers.
Feb 1 - 4.27
Feb 2- repairing/recovery day.
Feb 3 - Strength training 4.5 miles
Feb 4 - rest
Feb 5 - Strength training
Feb 6 - 34 mile bike ride
Feb 7 - 13.1 HM - New PR 2:18:57!!!
Feb 8 - 3.05 mile recovery run.
Feb 9 - 1 hour spinning class
Feb 10 - Strength training
Feb 11 - 6 miles
Feb 12 - recovery day
Feb 13 - 34 mile bike ride
Feb 14 - 36 mile bike ride
Feb 15 - 7.5 miles
Feb 16 - 3.6 miles
Feb 17 - strength training
Feb 18 - 5.04 miles + 1 hour spinning class
Feb 19 - strength training
Feb 20 - 34 mile bike ride
Feb 21 - 35 mile bike ride
3/3 Orlando City Soccer 5K
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@ddmom0811 - The convention center is right next to the Kauffman Center so in the same area I mentioned. Again, I don't run down there, but I imagine that area would probably be best. Avoid anywhere east of Oak street though.0
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Goal for February? 3 X 3.1 miles (ie 5km) per week X 4 weeks = 37.2 miles/60 km per month.
Done to date (Feb 21):
...totals for weeks 1&2: 13.69 miles/22 km
Feb 15: 3.33 miles/5.34 km
Feb 19: 2.16 miles/3.47 km
Feb 21: 3.81 miles/6.13
Week 3 total: 9.3 (finally git my weekly goal!)
...totals weeks 1-3: 22.99 miles/37 km
...14.21 miles/23 km to go and only 8 more days this month (so need to do at least 3.6 miles X 4 runs before Feb 29th)...
I promised myself a new pair of running shoes if I hit this goal...and I REALLY need a new pair!!!!0 -
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
2/18 – 14 long speed work
2/19 – 4.03 easy instead of planned rest day
2/20 – 10.18 easy + 6 light workout
Weekly total 62.43 vs. target 62
2/21 – 9.83 warm up, 2 x 5K at MP, cool down
February total to date – 188.56
Goal – 62 or 68 miles per week, per training plan
Expected February total - 262 to 265 miles
Today's notes – Last week was mentally tough. After being whipped by 2 x 4 miles at MP Thursday with 2 miles easy between, I wasn't looking forward to today's assignment: 2 x 5K at MP with 2 minutes recovery. The weather was good for February, 43° and cloudy. It felt a little colder because of all the snow on the ground, but it's been warm long enough that I could count on clear roads and shoulders. So I was able to wear road shoes instead of trail shoes. Thought about MP being hard on Saturday, and decided I'd run 2 miles of warmup before starting the MP. Good call. The first 5K at MP felt tougher than MP ought to. Took a gel in the 2 minute recovery interval, and the second 5K at MP was routine. When I quit, I had a moment of memory doubt, wondering if I'd only done 2.1 miles at MP instead of 3.1; but I'd done the full amount. Added a bit over a mile of cool down at the end, came out to 9.83 miles, and felt great.
I'm now half way through the 16 week training program. Today started the 2nd of 3 peak mileage weeks.
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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kristinegift wrote: »
REST DAAAAAAAAAAY
I needed this one. Still trying to get my hammies and calves to loosen up after a tough week (really, quite a few consecutive long, tough weeks). I've got lots of fun running plans this weekend! 8 miles followed by runners' coffee tomorrow, then 16 miles Sunday followed by a fellow runner's birthday celebrations which will include going to see the movie Race about Jesse Owens -- it only has 61% on Rotten Tomatoes, but the bday crew are all runners, so I think we'll dig it anyway
I just got back from seeing Race with my running friends! Overall, we liked it. We learned a lot of stuff about Jesse Owens and track/Olympics from the mid-30s generally, so that was cool. We also thought it was a really sanitized look at Nazi Germany (from a historian's POV, to be fair), and it felt like a fairly Disney-esque style biopic. There was almost no conflict that had any real stakes, since you KNOW Owens goes to the Olympics; everything seemed to just sort of go his way, and if it didn't it was resolved within a few minutes. Not something I'd urge everyone to see in a theater, but if in a few months you're looking for a rainy weekend movie at home with a bowl of popcorn? Definitely! It's fun. It feels good. It's about running.0
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