The February 2016 Running Challenge

WhatMeRunning wrote: »

@MobyCarp - Not sure if all races are the same, but at each of the fulls I have run I carried my water bottle allowing me to skip several aid stations. When it was empty I asked for a refill at the next aud station. Each time the had pitchers they were using to fill cups and just filled my bottle from the pitchers. I wanted to beat the cutoff times!!

In the only full marathon I've run, I made a point of drinking water from the wax paper cups at all the early aid stations when I was running slow and still had lots of energy. That was a lot easier than taking water from an aid station in a 5K or 10K or even a half when I'm pushing for time. By late in the race, it was just too much effort to push over to the aid station; I was glad to have water left in my bottle at that point. Oh, and it helped that they handed out half liter water bottles about mile 18; that extended the life of my hydration belt, too.

Feb 1 - 4.1 km
Feb 6 - 5.2 km
Feb 8 - 5.3 km
Feb 10 - 4.1 km
Feb 11 – Hurt my back
Feb 15 – 6 km
Feb 17 – 4.1 km
Feb 20 – 5 km - PB at parkrun!
Feb 22 – 4.3 km
Feb 24 – 4.2 km
Feb 27 – 8.6 km

Total 50.9 km
Goal 45 km - Achieved!

Upcoming/Done:
Willaura Farm to Pub 8.6 km – Saturday Feb 27 – Woo hoo, ran all the way! PB distance!

Getting close to the goal, as I got in 5 miles yesterday, and another 10 today with a neighbor doing a slow run at his 12/mile pace. It was pretty depressing when I uploaded the 10 mile run, and saw that my calorie burn for it was 611, or only 61/mile. I guess when I'm not getting my heart rate much above 110 BPM at that pace, I can't expect to burn much fat. Still, off for some biking tomorrow, and given I did my long run Thursday, I'll resume my speedwork tomorrow night as it has been 7 days since my 15K race.

2/1 - 4 miles (up/down part of Park City mountain through 2 feet of powder)
2/2 - 5.5 miles
2/3 - 1 miles (pre lifting warmup)
2/4 - 10 miles (7 mile tempo run + 3 recovery)
2/5 - 5 miles
2/6 - 10 miles
2/8 - 9 miles
2/9 - 12 miles (w. 3x15 min @ 7:15/mile pace w. 90 sec recovery)
2/10 - 5 miles
2/11 - 12 miles (8 miles speedwork + 4 mile late recovery run)
2/12 - 1 mile (pre lifting warmup)
2/13 - 10 miles
2/15 - 4 miles
2/16 - 5 miles (threshold run w. 3 @ 7 pace in middle)
2/17 - 10 miles
2/18 - 5.5 miles (w. 10x0.25 repeats @ 5:30/mile w. 30 sec recovery)
2/20 - 15k race (6:39 pace, 89/5500)
2/22 - 7 miles
2/23 - 8 miles
2/24 - 7 miles
2/25 - 18 miles
2/26 - 5 miles
2/27 - 10 miles

Total: 173 miles
Goal: 180 miles
Remaining: 7 miles

Upcoming Races:
Half Ironman - Florida 70.3 - Apr 10
Marathon - Pittsburgh - May 1
Half Ironman - Augusta 70.3 - Sep 25
Marathon - Chicago - Oct 9 (if accepted)
Ironman - Florida - Nov 5

Orphia wrote: »

Feb 1 - 4.1 km
Feb 6 - 5.2 km
Feb 8 - 5.3 km
Feb 10 - 4.1 km
Feb 11 – Hurt my back
Feb 15 – 6 km
Feb 17 – 4.1 km
Feb 20 – 5 km - PB at parkrun!
Feb 22 – 4.3 km
Feb 24 – 4.2 km
Feb 27 – 8.6 km

Total 50.9 km
Goal 45 km - Achieved!

Upcoming/Done:
Willaura Farm to Pub 8.6 km – Saturday Feb 27 – Woo hoo, ran all the way! PB distance!

@Orphia wow, that's a great week you've had: a 5k PB AND a distance PB AND you've made goal for the month. Way to go!

A difficult week mentally, still feeling under the weather so every mile feels just that little bit harder. Rolling the dice a little and hoping I come out the other side unscathed.

Thu: Wicklow Race Series 3k - 4th 9:58

Got a little pre race run in at lunch time and spent a little time stretching. Headed on down in plenty of time on what was a chilly evening with only a hint of a breeze.

A short warm up with Gary and then I focused on mobility exercises and a few strides. Met Gary back at the car and we ambled up to the start. After a bit of traffic dodging and a moments silence to mark the passing of Breda Synnott we were called to our mark.

Got a good start and led the group out for the 1st 150 or so, then the eventual top 3 came past settling into what would eventually be their final finishing positions, Timmaay leading with KC and a Parnell runner in close attendance. The 1st k is primarily straight down the port road, before turning on to the prom, my watch clocks it at 3:18 and I've 2 challengers in close attendance.

Keep the pace up along the prom focusing on form and as we pass through what will be the finish line next time around I hear 4:57-4:58-4:59 from one of the officials as we pass through halfway. Come under a little pressure from behind here, but I exit the turns well and begin to pull away. A 3:23 k and I've a bit of work left to get under 10mins.

Make it to the prom section again and I begin to stride out for home, start to close on 3rd for a while but with 250 to go he also picks up the pace, so t he gap never improved. Close it out in 3:17 for 9:58, cough up a lung and then head on a warm down with Gary and Joe.

Was glad to get home to a warm shower and the fire on.


Saturday had planned to do the parkrun in Shanganagh, but my glute was tight during the warm up so just kept going at an easy pace and headed on out to Dalkey for a bit of sightseeing before making my way back.

Up early on Sunday as I wanted to get back for the 2nd half of Luke's match and out for 22 @ 7:25 pace. I find this run the most difficult mentally, long and slow with no pace variation, but time on the feet is important, looking forwarding to mixing it up a bit next week.

1 more up cycle week, before a recovery week beckons - looking forward to that.



Running Totals
WTD: 81.4 [131.0]
MTD: 305.6 [491.6]
YTD: 655.7 [1055.1]
Races YTD: 4
Master's PB: 0
Weight: 71.2kg

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
2/24: 10 miles
2/25: No AM run, 6 miles PM with Thursday crew
2/26: Rest day!
2/27: 10 miles
2/28: 20 miles

Injuries be damned, I managed 20 this morning! Knee got quite swollen yesterday, but iced it a few times and again this morning and it was fine for my run luckily. There were no mobility issues, it was just sore from the fall. My hands are really gross looking now as they attempted to scab... ick! I'm trying to avoid looking at them whenever possible. I put some bandaids on them that lasted most of the run, and had to hold my water bottle sort of weird, but it wasn't too uncomfortable. My biggest concern was the water bottle. I am capable of many things, but running 20 miles without water is not one of them. Luckily, that ended up being a non-issue!

The run itself was so lovely today though. Started at a bright and sunny 35 and it was 52 when I got done. Did 17 with my running buddy -- her longest run ever! -- and we kept a really consistent 9:00 pace. We were at a 9:03 pace when we got back to the apartment complex. We were talking the whole time, and my friend was trying some new gels (Power Bar gel Latte flavor was a serious no-go), and I got to take her around some neighborhoods I like that she's never ran in before. It was really fun! Then I tacked on 3 slightly speedier (by about 20 seconds/mile) miles to get my 20 in for the day. I was surprised that my knee wasn't too bothersome. It was a little sore just from being a bit swollen but nothing that altered my gait. All in all, a really great run and a great way to more or less wrap up February. Will do an easy 6 tomorrow with my early morning crew, nice and slow, because 30 miles in two days will leave me one slow but happy runner tomorrow



Upcoming races:
3/12: Run o' the Mill 5K
4/3: Caesar Rodney Half Marathon
5/1: New Jersey Marathon

I'm so unbelievably excited, I'm doing my first run for 2 weeks tomorrow morning!! My leg is feeling much better, I hope that's the end of it all now and I can get back to my training. Also, I can't believe how excited I am about running, a few months ago I would have loved an excuse not to be able to run!

Put in 4 today, so 30.5/25 for the month. I had no idea that if I choose the hills workout on the TM (i.e., don't manually do it), mid-range difficulty level has the dang TM going up to 10 ... lol. This was a shock. I guess I'd better start actually working. All my years of running self-confidence has been a lie.

@Elise4270 - so sorry about your foot and injuries. You have done well all month but a little rest is better than hurting yourself worse. (Not that I follow my own advice).
@orphia - congrats! Love the pics!
@ohhim - 61 cals per mile! Oh my, that would be disappointing. I've noticed the fitter I get the less I burn. I was so mad last Saturday when my normal 34 mile bike ride burned < 1000 - when it used to be at least 1500 every time. I noticed my HR was just not going up. So I got all cocky thinking I could move up a group and yesterday's wind put me in my place. My running miles were 120 or so and now around 100. It's not like I'm eating back what I burn but I just love those high numbers.

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
Feb 22 - 4.5 miles
Feb 23 - 4.5 miles
Feb 24 - strength training
Feb 25 - 4.5 miles
Feb 26 - strength training
Feb 27 - 34 mile bike ride
Feb 28 - 51 mile bike ride - training for Tour de Cure, nice flat ride 18mph pace!






3/3 Orlando City Soccer 5K

6.5 km - Was a planned 10km but the legs were dragging after yesterdays Hill Climbs.
Also might have been caused by the Inner Tube Water polo tournament yesterday.



02/01 – 0.0 Km – 140 km – 150.8 Km
02/06 – 9.0 Km – 9.0 – 131 – 159.8 Km
02/07 – 21.1 Km – 30.1 - 109.9 – 180.9 Km
02/08 – 6.0 Km – 36.1 - 103.9 – 186.9 Km
02/10 – 8.0 Km – 44.1 - 95.9 – 194.9 Km
02/13 – 9.0 Km – 53.1 – 86.9 – 203.9 Km
02/14 – 6.0 Km – 59.1 – 80.9 – 209.9 Km
02/17 – 6.0 Km – 65.1 – 74.9 – 215.9 Km
02/21 –21.1 Km – 86.2 – 53.8 – 238.0 Km
02/26 –7.0 Km – 93.2 – 46.8 – 245.0 Km
02/27 –12.3 Km – 105.5 – 34.5 – 257.3 Km
02/28 –6.5 Km – 112.0 –28.0 – 263.8 Km

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
22---rest
23---feelin' lazy/storm
24---3.11 +5.0
25---dumb foot
26---3.74
27---foot tendonitis
28---9.48 medicated the foot~ 6mile run/3walk

102.51/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  202.55/2016

Date      Miles      MTD
------    -----    -----
Feb 02      4.4T     4.4
Feb 20      3.7      8.1
Feb 21      3.7     11.8
Feb 23      3.7T    15.5
Feb 24      3.9T    19.4
Feb 27      5.3     24.7
Feb 28      6.5     31.2

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 warmup, 2 x 5K at MP, cooldown
2/22 – 6.10 easy + 4 strides
2/23 – 10.20 warm up, speed work, cool down
2/24 – rescheduled rest day
2/25 – 7.57 aborted speed work
2/26 – extra rest day
2/27 – 13.95 with 8:30 pace group
Weekly total 47.65 vs. target 68; recovery from bad cold needed rest

2/28 – 7.78 easy

February total to date – 234.16

Goal – 62 or 68 miles per week, per training plan
Expected February total - 262 to 265 miles 241-242 miles

Today's notes – Today's assignment was 60 minutes at E pace. I ended up running 61 minutes toward the fast end of my easy range, a 7:51 average per mile. I got 60° F (15° C) and sunshine, with a 15 mph SSW wind, and could run in shorts and a tee shirt. That gave me the luxury of having my Vivofit visible, so I could watch my heart rate in real time. When it was in Zone 2, I didn't worry about being too fast going downhill; and I slowed down to keep it out of Zone 3 on level ground or gentle inclines. It's going to go into Zone 3 on real uphills anyway, and I don't worry about that.

It's pretty obvious that the assignment of 60 easy minutes is meant for recovery from yesterday's assignment of 20 to 22 miles. I didn't run the full assignment yesterday due to recovering from a bad cold, and today's assignment will work okay as re-entry to training mode as I get over the remnants of the cold. Tomorrow's assignment is just "easy plus 4 strides," and I expect about 7.5 miles is what I'll need to make the week come out right. That makes the revised prediction for February mileage 241 to 242 miles. I lost about 20 miles to that cold, which I expect to be just bump on the road to Boston.

Losing 20 miles to a cold is nowhere near as frustrating as real injury. Been there, done that, and don't want any more of those tee shirts. That's part of why I went conservative with the cold; I really, really don't want to run myself onto the couch.

I still have the remnants of that cold, but it's better today than it was yesterday. I expect it to be better yet tomorrow, and hopefully not at all noticeable by Tuesday when I do speed work again.

In other news, I tried returning my Garmin 620 to factory defaults then putting my own settings back manually. That was a little tedious, but after running an hour today it reported 81% battery left. That's better retention than I've seen in quite a while, and it didn't turn itself off after I pressed Done. I may have cured my low battery problems; another week of running and some cold weather should tell me one way or the other.

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)

I am proud to have logged 82 miles this month and ran my first ever 10 miler! Goal for March: run more miles than February!

runner_girl83 wrote: »

Have been meaning to log in.. Things are a tad hectic over here.
I'm currently at 128k for the month.. Hoping to do a 5k walk this afternoon, if it doesn't rain, leaving me with 133k.

My original goal was 180km though I twisted my ankle last weekend, nothing as bad as last time thankfully but I've just been taking it easy.. walking when running gets a bit much.

My Dad has been diagnosed with cancer.. Things have been hard. I really hate seeing him like this. Running has definitely helped with my anxiety about it all. I usually try to fix everything for everyone and it's hard for me to accept that there's nothing I can do about this. So I run.. Exhaust myself so I don't have to think about it. I'll set a goal for Feb and I will keep logging now and then though - This group keeps me accountable and I need that!

Congrats with everyone for a great month!!

Running gets us through some seemingly insurmountable problems. I'm so sorry about your dad. Xo