March 2016 Running Challenge
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So today my plan was 0 miles but I woke up this morning and decided at the last minute I was going to go do the Shamrock run. My first ever 'official run' and I'm so excited and proud of myself. I went alone, and ran alone, but I've never felt so good and accomplished as I do now. There was an older woman who came up to me after I finished and said 'you did a great job' which was nice to hear being I was alone. I can't wait for my hubby to call so I can tell him about it too
03/12 2.20 Shamrock Run ♥
03/11 1.16
03/07 1.53
03/09 2.10
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3/1- 5 mile run
3/2- rest
3/3- 4 mile run
3/4- 2 hours strength/cardio
3/5- 9.31 mile run
3/6- walk 2.38 miles
3/7- 1 hour cardio
3/8- 5 miles
3/9- 5 miles
3/10- Trained mom and aunt. 1.5 hours lifting and cardio
3/11- trained friend and also went for a walk. 2 hours of activity.
3/12- 10.18 mile run
I finally hit double digit distance on my run today! Woohoo! I never thought I'd be capable of things like this.
Running mileage total: 38.49/100 miles0 -
Almost halfway!
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Good job everyone.
I really hope I can throw in a small 2-3 km run tomorrow. Knee stopped hurting so fingers crossed. Did a lot of elliptical today with no pain.
Also I picked up a Garmin FR 230 with a strap. Stuff is brilliant. I love the notifications I get from my phone that now I don't even need to check the phone anymore. Can't wait to test it out on a real run.
Here's a handy chart for heart rate zones by Sage Canaday
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GREAT run today with DH - both farther and faster than I've been. I'm running for time, so if my pace increases, my distance does too. Not that I'm fast - I'm pretty sure I could get lapped by the 90 year olds at any race, but today I was just a little faster than I have been! As a bonus, the wildflowers are really starting to come out!
3/2 - 3 mile walk
3/3 - 2.25 mile run
3/6 - 2 mile run
3/7 - 3 mile brisk walk
3/8 - 2 mile run, 1 mile walk
3/9 - too much lightning
3/10 - 2 mile run, 1.25 mile walk
3/12 - 2.5 mile run, 2 mile walk
So far - 23/50
Goal/Planned Races:
4/9/16 Capitol 10K
12/3/16 SA Rock N Roll - 5K/10K
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3/01: 3 miles, easy (am)
3/01: 6 miles, 2x1 mile at LTP (7:30) then 800m @ 5K pace (pm)
3/02: 6 miles, easy
3/03: 5 miles, 5x800m @ 6:45 pace with 400m recovery jog between
3/04: 5 miles, easy
3/05: 6 miles, easy
3/06: 13.1 miles, long and easy
3/07: Off, have the flu
3/08: 4.25 miles, easy
3/09: 5 miles, easy (am)
3/09: 5 miles, easy (pm)
3/10: 4.75 miles, 3x800m @ 6:45 pace + 2x400m @ 6:30 pace with 400m recovery jog between
3/11: 5 miles, super easy
3/12: 2 miles, warm up
3/12: 5K race, 23:27
Total: 73.55 miles
Overview:
Official time for my 5K was 23:27 - actually one of my slowest 5Ks in the last year so that's pretty disappointing. I was really sick earlier this week and have only been able to keep down about half of my meals this week so I think that slowed me down quite a bit. It was a pretty small/slow field though so I somehow managed to finish 22nd overall, 3rd female, and 1st in the F 20-29 age group. Got a nice shiny medal to show for it so I guess I can't be too disappointed with myself! I'll post a few pictures in a bit!
@kristinegift - I know exactly what you mean about sabotaging yourself by setting ever more aggressive goals as race day approaches; this is something I've struggled with as well. Congratulations on the PR and meeting your goal of breaking 22 minutes! Sounds like the AG win was just the icing on the cake
Upcoming races:
3/12 - Leprechaun Leap (5K) 23:27 - 3rd female overall - 1st in age group
3/20 - Excalibur 10 Miler
3/26 - Chicago Quarter Marathon
4/03 - Shamrock Shuffle (8K)
4/09 - Chi Town Half Marathon
5/28 - Soldier Field Run (10 miles)[/quote]
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@sleepigrl ... looks idyllic!
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Date Miles MTD ------ ----- ----- Mar 01 3.7 3.7 Mar 02 3.8T 7.5 Mar 04 3.8 11.3 Mar 08 4.1T 15.4 Mar 10 5.1 20.5 Mar 12 6.5 27.0
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Lovely day here today, can finally feel Spring is definitely in the air! I changed my intervals today, as I need to start trying to push myself a little more or i'll never progress, so I upped my running intervals and ended up doing an extra mile, so 3.02 in total for today's effort. Feeling good about it.
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WhatMeRunning wrote: »I was happy to finish my 12 mile long run at under 12:00/mile today putting me where I want to be in training to be ready for a 2:30:00 or faster HM this year. Then I saw that I set a number of PR's; 10k, 15k and 10 mile! So a very good run today overall.
3/1 - 5 mi
That is awesome! Congrats!
@kristinegift Congrats to you, too, on your time! I'm in awe!
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@ccnagain Yea! On the run. There is just something about races!
@sleepigrl looks like a lovely run! I can feel it calling me...
@WhatMeRunning You beat me at Jenks HM, I'll buy you a beer, or two..
@ceciliaslater You want in on this? I think you are faster than both of us though....
My October HM time was 2:23:50, my husband was sub 2 (1:57 I think. He dosent drink, in recovery.)0 -
3.1.16 - 7.2 m. : Rolling Hills preset program.
3.3.16 - 11 m. : 89:30.
3.4.16 - 6.6 m. : 59:45.
3.5.16 - 7.1 m. : 68:42.
3.6.16 - 18.6 m. : LR, North side of Lake.
3.7.16 - 7.2 m. : 5K EZ; 4.1 miles @ under an 8 min/mile pace.
3.9.16 - 7 m. : Rolling Hills preset program.
3.10.16 - 9 m. : 7:58 overall pace.
3.12.16 - 19 m. 9:25 pace. LR, North side of Lake.0 -
Date Miles today. Miles for March
3/1 7.25 miles - 7.25
3/2 4 miles - 11.25
3/3 9 miles - 20.25
3/4 3.5 miles - 23.75
3/5 6.2 miles - 29.95
3/6 2 miles - 31.95 << race warm-up
3/6 5 miles - 36.95 << 8K race
3/7 6.2 miles - 43.15
3/8 8 miles - 51.15
3/8 4.1 miles - 55.25 << daily double
3/9 6.2 miles - 61.45
3/10 8 miles - 69.45
3/10 4 miles - 73.45 << another daily double
3/11 6.25 miles - 79.70
3/12 16.25 miles - 95.95
Upcoming races:
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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Not a very good week overall but that's fine. I lost a dear cousin this week and that just messed up my week. I managed to go spinning last night and tomorrow I'll try to get back on track.
Goal 60 miles
Week 1: 8.2
7-Mar: 3.9 2/3 run 1/3 walk.
8-Mar: 3.26 Run
9-Mar: rest (planned)
10-Mar: rest (unplanned)
11-Mar: Spinning
12-Mar: rest (unplanned)
13-Mar: rest 7 miles
Oh, @runner_girl83 congrats on your first half! The first of many I hope. Your post touches me especially as the (39 years old) cousin I lost this week was from cancer. Thanks for what you are doing to raise awareness.
I am so sorry for your loss.
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kristinegift wrote: »3/1: Rest day
3/2: 12 miles (am), 5 miles (pm)
3/3: 7 miles speedwork (am), 6 miles with Thursday crew (pm)
3/4: Rest day
3/5: 7.3 miles
3/6: 15.2 miles
3/7: 6 miles with Joe to Go crew
3/8: Rest day
3/9: 12 miles (am), 5 miles (pm)
3/10: 8 miles (am), 6 miles with Thursday crew (pm)
3/11: Rest day
3/12: 5.6 miles (2.5 mile warm up and 5k race)
The sub-22 min 5k is on the books! Came in at 21:55! I was hoping for something closer to 21:30, but reminded myself that until about 2 days ago, sub-22 was the main goal for today. I always self-sabotage by making my goal harder and harder as the day nears, then get mad when I don't hit the newest/hardest goal. Which is silly and I really need to stop doing that. But I did hit my other goals. I was not top 3 women overall, but I was #1 in the 20-29 women's age group, I was 6th woman overall, and I was 36 out of 425 finishers! I will take it with a smile on my face! I got a cool hat as my AG win award and it kept my head warm on the drive home.
A bit of race analysis: my first and last miles were solid and on-pace (6:46 downhill and 7:00 down and flat). It was my second mile that killed me: a long, gradual uphill that resulted in a 7:20. I'd been banking on a 6:55-7:00 mile there, and a 6:50 or faster for the last mile. Oh well! I made the mistake of wearing the shoes that I usually use for speedwork on the treadmill, and they just killed my shins on the pavement. I've worn them outside before, and half the time it's fine and half the time it's uncomfortable. Today they went for the discomfort direction. My shins were almost cramping for the last mile or so. I abandoned my cool down post-race because I was afraid my shins would start cramping for real, so I just walked around and ate a bagel and cheese-beer soup instead and waited for awards.
Overall: beautiful day to race, ultimately hit the goals I (originally) set for myself and gosh darn it, I WILL be happy about how I performed today!
Upcoming Races:
3/12: Run O' The Mill 5K: New PR! 21:55
4/3: Caesar Rodney HM (Wilmington, DE)
4/16: River Horse 6K (Ewing, NJ)
5/1: New Jersey Marathon (Lots of towns, NJ)
Congratulations on your PR and award. That is huge. Cheese-beer soup sounds awesome.
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So today my plan was 0 miles but I woke up this morning and decided at the last minute I was going to go do the Shamrock run. My first ever 'official run' and I'm so excited and proud of myself. I went alone, and ran alone, but I've never felt so good and accomplished as I do now. There was an older woman who came up to me after I finished and said 'you did a great job' which was nice to hear being I was alone. I can't wait for my hubby to call so I can tell him about it too
03/12 2.20 Shamrock Run ♥
03/11 1.16
03/07 1.53
03/09 2.10
Congratulations!
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So, I have had a really sucky week and could not bring myself to get off the sofa by Thursday, let alone go for the 4miler I was supposed to run. Instead I stayed at home and ate more carbs than any one person should, and did exactly the same yesterday. Then, today, my 10 miles felt eeeeeasy! I wanted to run faster, but I stopped myself, and I wanted to run further, but I also stopped myself. But, if today's run's pace was my half marathon pace, I would only be 2 minutes behind my PR from when I was running before and was at my peak fitness! Like I said though, I felt as though I could have gone faster, so maybe, just maybe, if I go with the same strategy as I accidentally adopted this week, i.e. 3 rest days and carbs, with just a bit of yoga to loosen up (rather than sulking on the sofa), I will manage to get a PR
Cannot WAIT to run it now!!!
Now to catch up on the 15 pages of posts I missed whilst sulking and deciding there was no point reading what you lot were doing because I was never going to get off the sofa again anyway so what was the point in being inspired
1st March - 3.03 miles
3rd March - 4.03 miles
6th March - 9.13 miles
8th March - 3.30 miles
12th March - 10.28 miles
MTD - 29.77/65 miles
Upcoming races:
19th Mar - Spring Riverside 10km
3rd Apr - Paddock Wood Half Marathon
8th May - Run Hackney Half Marathon0 -
@Elise4270 I'm glad to hear your husband is in recovery. It's a long road. xo
I'd love to run a HM with some of you some time - not *with* you (pant, gasp, pant), but meet up and say hello, etc. ... if any of you runs in Virginia - particularly Richmond, please keep me in mind. 0 -
@runner_girl83 - Congratulations on your first half marathon! The first one is always special, because you do something you didn't know for sure you could. After that, you have experience to draw on for how to do better.
@kristinegift - Congratulations on making the time goal for a 5K! I know well the feeling of goal creep. Avoiding it is a bit harder than simply deciding I won't let it happen! But sometimes post-event spin can take away the sting of missing the harder goal.0 -
Easy 6.2mi mtn run (1k vert)
3/1 15 easy
3/3 20 easy LSD
3/7 easy 2mi @ 7:45/mi
3/11 easy 5k (8:04/mi)
3/12 easy 6.2mi mtn
Total: 46.3/150
Upcoming races:
4/9: Beginners Luck 25k Trail
5/7: REVEL MTCharelston Marathon
6/4: Twilight and Beyond 50k0 -
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 – 8.17 easy + 4 strides
3/8 – 11.67 warm up, speed work, cool down
3/9 – 11.03 easy
3/10 – 8.92 warm up, speed work, cool down
3/11 – scheduled rest day
3/12 – 15.10 easy 2 solo, pace 8, race 5
Weekly total 62.59 vs. target 62
March total to date – 109.98
Goal – 56, 62, or 68 miles per week, per training plan
Expected March total - ~282 miles
Today's notes – Today I needed 15 miles to round out the week, and I was registered for a 5 mile race. The training program had a pace route of 10 miles, starting at 7:30. Gun time for the race was 9:30. I pace 8:30 per mile, but 10 miles at 8:30 ending a couple miles from the race meant I'd have to depend on traffic and parking being perfect to be there on time. Hmmm . . .
The route maker recognized that Johnny's is a major race in Rochester, and structured the 10 mile route to pass the start line 3 times, the last time at 7.5 miles. That was much appreciated by everyone in the program who wanted to run the race! The forecast was for about freezing at 7:30, but mid-40s at race time when I'd be running faster and generating more internal heat. The solution I came up with was to park near the start line at 7, run an easy 2 miles to where the pace group starts, then run 8 miles (the 7.5 plus back to where I parked) with the pace group, and then drop for the race. This let me wear a jacket for the early, easy runs when it was colder, then stash the jacket in my car and grab my singlet with the bib attached. Recognizing that Garmin overstated the distance on my speed work Tuesday and Thursday, I ran from the car to the start line without recording distance. I think in reality, this brought my actual mileage in very close to the weekly target.
So my 15.10 Garmin miles were in 4 parts: 2.00 miles solo to get to the start of the pace run, averaging 7:53 per mile; 8.05 miles with the 8:30 pace group, averaging 8:35 per mile because we hit some traffic lights unfavorably; the unrecorded distance from the car to the start line, probably about a half mile, but ignored because of previously overstated distance; and 5.05 miles of the race, where I know I didn't run all the tangents accurately. Official race time was 32:32, for 6:30 per mile by race miles; Garmin thought I averaged 6:26 per mile. This is in keeping with my rough rule of thumb than I need to run 5 seconds per mile faster by the watch than I want to finish by the course measurement.
Johnny's Runnin' of the Green is the unofficial start of the Rochester racing season, and the field typically has a lot of the better runners. My time was good for 81st out of 1557 finishers overall, and 1st of 39 in the male 60-64 age group.
Some of the less serious runners dress in theme for this one:
Age group award included a cheap medal, a bottle of wine, and a coupon for $10 off the bill at a restaurant I won't find time for before the coupon expires. I gave the coupon to my coach, who lives on the side of town where the restaurant is and knows a lot of other people who live on that side of town.
Upcoming races:
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY)
April 18, 2016 Boston Marathon (Hopkinton, MA)
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@kristinegift - that's awesome! So fast!
@ohhim- wow, that will be a lot of biking miles! Have fun.
@runner_girl83 - WTG! So now to find another HM!
@louubelle16 - sounds like you just needed a break and now you are ready to run. Although, it does sound like a fun strategy for a PR!
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
March 7 - 5 miles
March 8 - recovery/rest day
March 9 - 5.1 miles + strength training
March 10 - 5.02 miles
March 11 - strength training
March 12 - 35 miles bike
March 13 -
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Not a very good week overall but that's fine. I lost a dear cousin this week and that just messed up my week. I managed to go spinning last night and tomorrow I'll try to get back on track.
Sorry to hear about your cousin @joinn68 It's a very difficult time losing someone to it. Too many are affected by cancer..A few of my family have had melanoma. My father is just starting treatment for cancer, too - Most of the time I run for the release as I can't cope otherwise, it's far too emotional!
A few relatives weren't lucky enough to survive their diagnoses.
I do hope your cousin wasn't in any pain and went peacefully x0 -
kristinegift wrote: »
Overall: beautiful day to race, ultimately hit the goals I (originally) set for myself and gosh darn it, I WILL be happy about how I performed today!
Oh my gosh you are fast!! Wow! I struggle to get a sub 30 5k time! Very cool! Congratulations on first in your age group too!! 0 -
@Elise4270 - LOL! I never considered I would be anywhere but back of the pack for the MFP runners. But, I'd be willing to take you up on that and buy for each one ahead of me. Whoever is in first might just wind up a bit wobbly! 0
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Thanks @Orphia @Becky_44 @5BeautifulDays @Elise4270 @GBrady43068 The thought of heading out to do 21k was really daunting, so I broke it down.. Told myself I will just run 10km.. Then when I got there, told myself I could do 2k more.. then another 2k etc. I found this to be a great way to get through it, rather than stressing about the entire length.
My right knee isn't happy with me today I expected this though. I actually have some bruising on the outside of my thigh from where I was massaging the muscle yesterday. I don't really care about how it looks, I must have really massaged the crap out of it though!
@MobyCarp Thanks! And congratulations on coming first in your age group too!! Did they give you that bottle of wine? Wish all races gave you a bottle of wine after you finished! Would love to do a St. Patrick's Day run here!
@ddmom0811 Thank you! Planning the next HM for May - Another vitual. I would be fine to wait until my first HM race in July, though May is the month for Melanoma Awareness so would love to do a big run for it! 0 -
WhatMeRunning wrote: »@Elise4270 - LOL! I never considered I would be anywhere but back of the pack for the MFP runners. But, I'd be willing to take you up on that and buy for each one ahead of me. Whoever is in first might just wind up a bit wobbly!
I'm a lightweight. I've, at the moment had 1.75 "near" beers an life is "whoop!" I also have bacon wraped pizza so, I'm thinkin' a third beer is in order... Hope work don't page me out.. Wooo! Party!!! I'm alone. ' cept mybcat is staring at me. And I threw bacon at it.0 -
1---3.57 walk
2---7.06
3---3.55
4---7.47 walk
5---5.75
6---3.03
7--- work late, DOMS, rain
8---work late, headache, rain
9---6.61cramps
10---5.05 cramps
11---5.41
12---7.33 beer me
54.85 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 386.42 / 20160 -
@Elise4270 I'm glad to hear your husband is in recovery. It's a long road. xo
I'd love to run a HM with some of you some time - not *with* you (pant, gasp, pant), but meet up and say hello, etc. ... if any of you runs in Virginia - particularly Richmond, please keep me in mind.
Absolutely! Love some MFP high fives and pre/post race grub!0
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