March 2016 Running Challenge

Congrats to all you 10Kers! Great job! I've always found getting past the 4 to 6 mile markers the hardest, regardless of training. After that, for me anyway, it's usually smooth sailing

@MNLittleFinn Look at you! Nice!

@ceciliaslater I notice more quad soreness too going to a lower drop. I try to alternate my shoes though, I'm not ready for a complete transition. And my lower drop shoes are a 6. I really like feeling the quad/glute engagement. I think the 10drop I've been running in contributes to (just doesn't help) my muscle imbalance. I really should get some 0 drop shoes like vibram and do a mile a day on the TM. I can do it barefoot, but the surface is rough and will give me blisters after about 2.5 miles.

Everyone is killing March! Way to go!

WTG @shilshilshil , @Ch1psNQueso and @Orphia , that's a great accomplishment!

03/01 3.23
03/02 3.19
03/03 3.17
03/04 3.27
03/05 6.83
03/06 8.15
TOTAL 27.84

GOAL 100

@Elise4270 My friend and I were discussing Thursday at our group run if many elites would be on Strava. I'll have to check out her page. I want to marvel at the greatness!

kristinegift wrote: »

@Elise4270 My friend and I were discussing Thursday at our group run if many elites would be on Strava. I'll have to check out her page. I want to marvel at the greatness!

You can follow her... I don't see many of her runs posted, but I haven't been on Strava much until the MFP group was created.

I just looked at her followers, and added Lauren Fleshman.

Good day today.

8km Short Run with 10 members of our club. 2 groups - the speedsters and the rest of us.
Very slow outbound and inbound joined up with a lady and tried to do a pace run back 5:40/km for 2km on the flats and then 6:00 for the 2km hill back to the Coffee shop. Where we all agreed that we are signing up for the Jasper HM on April 16.



03/01 – 0.0 Km – 0.0 - 140 km
03/02- 10.0 Km – 10.0 - 130 km
03/04- 11.0 Km – 21.0 - 119 km
03/05- 13.0 Km – 34.0 - 106 km
03/06- 8.0 Km – 42.0 - 98 km – YTD = 305.8 Km

@MNLittleFinn - A PR 5K the day after your long run sounds like you're in pretty good shape for the distances you're running and that the long run didn't beat you up much at all. But remember what folks said about recovery runs; as you stretch your long runs out longer, you will at some point find a distance that kind of beats you up (at least the first time you run it) and makes a real recovery run a Very Good Thing.

@ceckhardt369 - Figuring out what to wear to run outside in various weather conditions is something of an art. If you're lucky, you learn what will work for you without making too many huge mistakes; but you can't just copy what someone else wears unless you know they react to weather pretty much the same way you do. I've seen races where the clothing varied from shorts and singlets to heavy tights and 3 upper layers, and very few runners were unhappy with how they dressed. [FWIW, the guys who wear shorts and singlets to run in temperatures below freezing tend to run at a sub-6 minute pace per mile over a 10K or greater distance. They generate a lot of internal heat.]

3/6 - 6.5 miles

I'll update totals later.

Went to the greenway and it was packed. People need to stop walking 5 wide, make room for others. I finally ran up into Research Park office complex to run and no @stoshew71 I didn't get lost ha ha. Beautiful day!

March Running Totals (miles)
[2/28 – 7.78 easy]
[2/29 – 7.22 easy + 4 strides]
3/1 – 9.31 warm up + 8 x Yasso 800s
3/2 – 6.02 easy
3/3 – 15.05 easy
3/4 – scheduled rest day
3/5 – 17.01 2 easy, 13 MP, 2 easy
Weekly total 62.39 vs. target 62

3/6 – 7.70 easy
3/7 –
3/8 –
3/9 –
3/10 –
3/11 –
3/12 –
Weekly total TBD vs. target 62

March total to date – 55.09

Goal – 56, 62, or 68 miles per week, per training plan
Expected March total - ~282 miles

Today's notes – Today's assignment was 60 minutes at E pace. I ran 61 minutes, because I seem to have found a route that works out to that, and I seem to be mentally incapable of stopping early and walking the rest of the way back to my driveway. Okay, this week I ran a bit slower than last week, and I *did* stop running before I got to my driveway; but I didn't figure out that I could until I'd been running 61 minutes. It will have to be close enough.

OTOH, 41° F let me run in shorts and a long sleeve tech shirt, and running in sunshine is a rare gift this time of year. It was such a pleasant run that it seemed a shame to end it so soon.

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)

@MobyCarp I'm figuring out that I need to learn to rein it in, still learning a lot about running. Went for a walk today, with the family, as well, to keep things moving at a slower pace. I'm working on my pacing so, hopefully, I'll get better at doing recovery runs slower, hopefully, as you said, as I stretch my long runs, I'll get better at doing real recovery runs.

Still figuring out Strava. The last two days I could have sworn I started a "bike ride" and then when I was done it said "morning run"! But I figured out how to change it. When you bike for a long time you stop for SAGs (not sure what it means, but basically bathroom, drinks, food). So with Endomondo I pause it, but don't see where to do that yet on Strava. Anyway, the cool thing was after today's ride when I was looking at my Strava, it said "rode with 16 people"! There were probably 50 people on the ride but I only knew a few of them and certainly never knew they used Strava. With Endomondo, it only tells you that you ran/biked with someone who uses that app that is your friend. Do you all use the Premium app for Strava? Looks like you need that to hook up HRM.

Tomorrow is another all day programming competition at UCF. Going to run in the morning and I won't need to leave as early as I usually do. Yay because I am so tired.

@5beautifuldays - You are so right about restaurant food. Yet so many of people eat out all the time (myself included). It’s expensive, too big of portions, full of sugar, and not as good for us as home meals. Sorry you are dealing with the diabetes.

March 1 - 5.05 miles + 1 hour spinning
March 2 - strength training
March 3 - 5K for Orlando City Soccer (not sure why they need $) + 1 mile warmup
March 4- strength training
March 5 - 43 mile bike ride (went 9 more than the usual 34 mile Sat ride).
March 6 - 51 mile bike ride + OCS soccer game. OMG I'm so tired, sitting in the sun for hours after that ride.
March 7 -

@ddmom0811 - Yes, I use premium for the HR data. I thought I was going to cancel it and go with Garmin Connect, but I am finding I prefer the zone calculations from Strava far better than the calculated ones from Garmin Connect. So I will be keeping the premium membership I think.

While I can set zones manually in Garmin, I like that Strava does it for me as long as I plug in my fastest kniwn race times. When I run by "feel" the end result in Strava is right where I expected it to be, while in Garmin it reports easy efforts as being in zone 4. Today's recovery run was basically all Zone 3 per Garmin, which I can assure it was not truly a zone 3 effort.

Got desperate and just ran from the house. Yea, check Strava, stalkers Lots of ankle bitters, a young German Shepherd stopped me in my tracks- a 3 second stand off and I was ready to turn around. She warmed up once I spoke to her, friendly, kept jumping up in front of me.. Then another larger dog, maybe lab/Australian Sheppard mix... She was nice too.. I think about my dogs, how they act so aggressive when folks walk by and I dismiss it. But mine are behind a burried fence, they think they'll get zapped if they cross the beep. Still I don't think most people know that. I'm going to buy dog biscuits to run with next time. It's a little stressful..


Did not plan well, was not hydrated and skipped breakfast and lunch, ate a late snack and ran.. Storms predicted all this week, so I'll be getting to know my TM I guess.

1---3.57 walk
2---7.06
3---3.55
4---7.47 walk
5---5.75
6---3.03
 
30.45 miles/150


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  240.53/ 2016