The February 2016 Running Challenge

Stoshew71 wrote: »

You guys out in Oklahoma sound like you will be having way too much fun together. :-)On another word, just got done posting my new blog about training plans.

http://therunningstan.blogspot.com/2016/02/my-gripes-on-training-plans.html

Wow, I really needed to read that.

I already ditched the Zen Labs 10K app program, since it increased mileage too fast and that's how I hurt my hip tendon.

I've since looked at several other plans, including Hal Higdon's novice 10K one.

Hal Higdon's comes closest to what I'm following, but really, I'm following my own fitness.

Thanks, @Stoshew71 for that article, and for your tip for my Saturday 8.6 km.

I'll do 10 km when I do it. Life, health, and safe running are higher priorities.

I forgot to add, I did 3.37 miles at Club last night, bringing my total up to 21.35, with another couple of runs on my own to do yet this week, and Club again before the end of this month. Bye bye 20 mile target!

@Stoshew71 - Thanks for getting the juices flowing in my brain overnight on my training plan. I needed to step outside of some perceived constraints, which while your post lays some its points out as those very constraints it also points towards some sensible flexibility which was what I had "boxed off".

As for my opinion on the blog post (you were asking for opinions) I definitely agree about preformulated generic plans being completely wrong for many people. I started off my HM training by trying to follow the Hal Higdon beginner HM plan. My timeline was shorter, and I swapped out the speedwork for regular runs. I was not familiar with base building but that's what I wound up making from it. So in truth that plan did not work for me, instead my own plan did.

My only complaint about the 25-33% rule for long runs is that this can not work for people who do 2 long runs per week (a lot of distance runners do this). In that case your total long run mileage will be well above that, but perhaps the individual long runs will fit that percentage. Even if the individual long runs fit the 25-33% rule, there is probably little chance of achieving an 80/20 time split of effort. It would probably be wise to do only one workout run in that sort of week, or just have those double long run weeks as part of base building. Recall I'm still newish and have learned by feel, and continuing to learn by feel for the most part. So I have no legs to stand on to suggest that, but I suspect I could be right and my training is moving towards this now so I guess I will "Guinea Pig" up and see if it has merit.

I am finding that the 80/20 rule when incorporating speedwork seems right. In December-January I was doing all speedwork but lost endurance and struggled when I began adding long runs back at first. Some of my runs were real chores and I had to take 2 unscheduled rest days to deal with a niggling in my ankle. Once I added enough easy and long mileage that I happened to get back into the 80/20 time ratios thing became a lot easier. The caveat here being all of this problably can only work with one long run per week, and two workout runs per week. So this really is only good for a training phase that fits that kind of schedule.

I rejected the concept of "junk miles" last year when I realized the only way I could get up to weekly mileage and long run distances of a marathon effort was to do base building all the way to the race. All of those were easy miles and I safely ran not only my first full, but 3 full marathons in 30 days injury free. The only thing I did not gain during that time of base building was a speed increase. My pace was the same in the end. I fail to see how those were all junk miles when they took a person who was morbidly obese and not running just 18 months before to completing 3 full marathons in 30 days. Junk..my *kitten*!!

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
2/19: Rest day!
2/20: 8.5 miles
2/21: 16 miles
2/22: 6 miles with Joe to Go crew
2/23: XT: 12 miles stationary bike

I woke up at 6:30 despite my alarm being set for 7:30 (dumb brain...), so I decided to get my cross-train in now instead of later. Plus last night's episode of the Bachelor was already up on Hulu and according to Twitter it was very dramatic, so I was excited to watch half the episode while on the bike.

According to the focus goal that I put into my training journal for this week, I want to work on getting 3/3 days of core work done (I've been 2 for 3 the last 2 weeks), foam rolling at least 2 times and getting in my one cross-training day (I need to be doing this more regularly; I have only cross-trained one other day in 2016 so far!). So far: 1x foam roll, 1x core work, 1x cross train. Hooray!



Upcoming races:
4/3: Caesar Rodney Half Marathon
5/1: New Jersey Marathon

Good morning running pals, got a short run in this morning and feeling good

I haven't dropped of the face of the planet...yet.

The half marathon went well. Even with walking through the water stations into short bathroom breaks my GPS said my time was 249 for 13 1/2 miles. I'm guessing my official time is a little over 245.

Unfortunately, I had to cut my trip short and rush home yesterday because my oldest son (19, and autistic) was rushed to the hospital with dka and the onset of type 1 diabetes. So here we are in the hospital and will be for a few days.

@WhatMeRunning Your gains sound super human! I'm going to keep focused!

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
2/22: 6 miles, easy + 50 min strength training + core
2/23: 5 miles, tempo (2 miles at LTP)
Total: 111.51 miles

Recap:
Today’s run was pretty tough, both mentally and physically. My legs were feeling pretty tired after the race saturday, long run sunday, and strength training yesterday. 1.5 mile warm up; 2 miles at LTP (7:27 pace); 1.5 mile cool down. I’m looking forward to tomorrow’s easy 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)

skippygirlsmom wrote: »

@karllundy Oahu

I am jealous! Have a fantastic time!