March 2016 Running Challenge
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Mid-week longish run today - 15.44 km at 7:02 min/km, av HR 143, max HR 156. This felt good today. That pace is about what I plan to do on marathon day (or maybe I can go a bit faster; we'll see). 7 min/km is about a 5 hr marathon. I am thinking that I am going to add in a day a week at marathon pace just so I know I can do it on marathon day. I have been doing all slower, easy runs at 7:30 - 8:00 min/km (with av HR around 125 -135) for the last 3 months or so to build my aerobic base. (Also, the summer heat and humidity has prevented me doing anything fast - I found it impossible to run fast in those conditions). It's autumn now, so the weather should start to cool off soon; well, maybe in May it will be cooler
That's a fantastic goal pace! I've often wondered about the marathon cut off times! Can't wait for cooler weather!!!0 -
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kateparry84 wrote: »2.1 miles this morning. Another awful run
I can't help but think I'm starting to fail at running, a month or so ago i ran my first 10k but now I'm struggling to even run 2 miles
We all have 'those' runs! I put it down to pushing myself too hard or not resting enough. If I head out on a long run and my legs still aren't moving easy after 4-5k, then I call it a day and head home. Next run, I absolutely smash it Be easy on yourself x 0 -
skippygirlsmom wrote: »@runnger_girl83 super news on being cleared to run distance. What Brooks did you end up buying again? I LOVE my Launch 3s. As a matter of fact I'm wearing them all the time now, so I'm going to get another pair.
Heya, my parents got my shoes off layby for me yesterday - Brooks Vapor 2... Haven't broken them in as yet but can't wait!! lol They feel super comfy running up and down the hallway
Just a question... How different does everyone find treadmill running to outdoors running? A friend wants me to go to the gym with her on the weekend and run a few km's with her on the treadmill. I have probably only ever run 5-10 mins on a treadmill for the podiatrist and found it weird as I wanted to grab the bars to hold on all the time.
I am more worried about the surface being harder/softer than pavement.. Just got rid of my shin splints and don't particularly want them back from changing running surfaces. Your thoughts?0 -
@runner_girl83 Personally I find outdoor running vs treadmill VERY different. The treadmill is consistent and nonstop whereas outdoors the consistency comes from you and not the environment. However I can honestly say I think they are both beneficial, at least for me. I can run outdoors for an hour...not fast, and not consistent speed, but I can go without stopping. I can not do that on a treadmill without having to adjust the speed all the darn time. And on the treadmill I have a harder time maintaining balance. I tend to "zone out" and I simply can't do that and stay upright when the ground beneath me is moving at a pretty good clip. So on the t-mill I'm much more aware that I'm on a machine. On the other hand though, the t-mill helps me work on my form and my cadence better because of the consistency it provides. So, my two cents...I'll use the treadmill when I have to, but I much prefer outdoors. And when I use the treadmill, I remind myself that it DOES have it's pro's and to be grateful I can still get a run in even if I can't do it outside.0
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1 Mar – 3 km
2 Mar – 4 km
5 Mar – 5 km
6 Mar – 10 km – first time ever!
8 Mar – 7.5 km
10 Mar – 5.1 km
12 Mar – 5 km – parkrun PB!
13 Mar – 10 km
15 Mar – 7.5 km
17 Mar – 5.4 km
Total: 62.5 km
Goal: 60 km
I passed my goal! My injuries are all OK! Double yay!
Now where can I get a goat to sacrifice to make sure I haven't just jinxed myself?
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March Goal: Run often
3/1 3.44
3/2 9.27
3/3 rest
3/4 3.30
3/5 meh
3/6 3.70
3/7 3.12
3/8 struggling
3/9 mightily
3/10 5.00
3/11 more meh
3/12 4.05
3/13 4.01
3/14 3.14
3/15 rest
3/16 3.38
Total 42.73
Upcoming races:
3/20 Big Island International 1/2 marathon
6/26 SHEPower Virtual 1/2 marathon
11/13 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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This illness has had me out most of the week, but I was able to get out and get a few miles in yesterday! I did 3.2
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rest day today - I'm much closer to being on track with my goal than before - quickie strength day, as in, late-for-work-but-sneak-it-in-anyway quickie strength day. Roar! Have a great day, friends. 0
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We must have the busiest group here!
No time to catch up this morning. Will try later. Just recording my run.
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- 62.5 miles biking Tour de Cure
March 14 - 4.12 miles - PI run + 0.98
March 15 - Recovery day
March 16 - 4.7 miles (intervals) + strength training
March 17 - 4.5 miles - very slow this morning.
Had quite a scare this morning when this prehistoric thing ran in front of me!
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I've had a name change, partner thinks I shouldn't have my full name on here coz of 'all them running weidos' hahaha, little does he know I'm well on the way to becoming one myself Thanks everyone for the advice, I think I just tried to do too much too quickly. I'm going to cut back for the next few weeks at least and just take it easy. My first proper 10k race is in July so there's still time to prepare. I'm feeling a lot more positive about my running now, even if I can only run 2 miles it's still 2 miles more than I could have done before Christmas 0
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@WhatMeRunning You have GOT to get one of those! That's an amazing solution!0
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@ddmom0811 - omg what is that!0
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1-nothing yet
2-yoga
3-sicker yet. sick sick sick
4-still sick
so since i had no running to blog about i made a blog with some running memes.
Happy Friday
5-nothing
6-nothing
7-3.77, it felt nice. lots of people out so dog couldn't come with. i have to keep working on socialization
8-nothing yet
9-yoga
10-new medicine-nauseous
11-yoga
12-Great Pi Race 5k. great time with some horrible hills. I would have had an amazing time without them and as it was i still beat my last 5k by 2:37min. Stepdaughter to be got second in her age group. i was 20 out of 36.
13-rest day
14-4.87mi happy bunny
15-no run (yet) knee and kidneys are sore.
16-no run-kidney's still hurt
17-carpool-no run. grumble.
RACES:
Jan 16-Frosty 5k-33:43:123 (gun time-don't have chip time)
Feb 13-Steve Cullen Run 8k chip time: 53:37
Feb 15 Puppy Love Virtual Run 10k runkeeper time: 1:13:20
Mar 12-Great Pi Run 32:17
May 7-Door County Half Marathon
?Jun 11-Rock n Sole 5 or 8k? honeymoon might interfere
June 19th through Sunday, July 10th SHE Power Virtual Half
@runner_girl83 it depends. when it's low, we have a low ceiling so we can change the height easy with daisy chains and caribeners. regular height no changing the height because the ceilings are 14ft
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@ddmom0811 Did you make it jump? The ones here look a bit different, very round and all grey. They don't look very fast, but sure can boogie.0
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THANK YOU THANK YOU THANK YOU!!!! I ran SLOW last night. I have been averaging 9:30/mile and I slowed it down to 12 minute miles with the last mile being 10:54. Was this TOO slow? I hope not, because I ran 6.25 miles and I could have kept going if it wasn't 10 PM and my 3 year old wasn't up trying to get on the treadmill with me! Slowing down WORKS. How long do I keep this pace? When do I try going a little faster? I feel like I definitely broke through a HUGE mental barrier last night.
3/1- 4 miles
3/3- 4 miles
3/7- 3.18 miles
3/12- 3.2 miles
3/14- 3.75 miles ---> 18.13
3/17- 6.25 miles ---> 24.38
Upcoming races:
3/12/16 Shamrock Shuffle 5k personal best! 29:30:83
4/23/16 Hope Crisis 10K
5/1/16 Lincoln National Guard Half Marathon0 -
5BeautifulDays wrote: »skippygirlsmom wrote: »
ha ha! My other half runs faster (22 years of military training LOL) but I can run further so I just let him go when we run "together". Though I gotta say I smoked him in the last 5K we ran together I love the idea of putting more weight in the stroller ha ha. BTW I hate those people pushing a double stroller that pass me in a race, honestly that's just showing off!
In my first 5K, I got lapped by a guy pushing a double stroller...with one of the kids on his shoulders, lol!
LOL that is just wrong @5BeautifulDays0 -
@ddmom0811 Wow, that is one scary prehistoric beast!
On another note, I think I just accidentaly rejected your follow request on Strava, and I can't figure out how to undo that. That wasn't on purpose, sorry!
@rjmqk3 Super, running slow usually really helps. It's awesome that you could go so much further!0 -
3/1 - 4 miles
3/2 - 3.5 miles
3/3 and 4 - travel days
3/5 - 5 miles
3/6 - 6.5 miles
3/7 - rest day
3/8 - 5 miles
3/9 - 5.3 miles
3/10 - rest day
3/11 - 7.1 miles
3/12 and 13 - life days
3/14 - 6.5 miles
3/15 - 5.1 miles
3/16 - rest day
3/17 - 4 miles Happy St. Patrick's Day
52 out of 100 miles
Wanted to run longer this morning but did a poor job of time management and had to get home to take Macy to the groomer. Maybe I can get a few miles in later today.
I love my Brooks Launch 3s so much I ordered a new pair online yesterday. They should be here in a couple of days. 0 -
3/3 - 3.25 miles on indoor track
3/5 - 4 windy miles.
3/6 - 6.5 flat, windy, hot (72°) miles...sweaty.
3/9 - 3.46 miles
3/10 - 4.45 miles on treadmill (Trek class)
3/11 - 4 miles on indoor track + weights
3/12 - 7.5 hilly miles
3/13 - 4 miles on indoor track + weights
3/14 - Rest day...seriously sore from squats and dead lifts on Sunday
3/15 - 4 miles on treadmill + weights (early a.m. thunderstorm kept me inside)
3/16 - 4.02 windy miles...took a good 2 miles to get into a groove.
3/17 - 5 miles on treadmill (Trek class)
@runner_girl83 - I do not like the treadmill as much as running outside, but it can be useful. I find it mentally harder AND I tend to make my runs more difficult because I like to vary pace / elevation to prevent boredom. When by myself, I use it to work on learning how pace feels, doing "speed work" and concentrating on form. Most Thursdays I go to a Trek class which is like a spin class, but running on treadmills. It is generally my most difficult run of the week, but I really enjoy it. I do find myself to be more sore afterward though...not sure if that is because of the intensity or the repetitiveness.
@virkati - Alas, the relay seems a bit too far away from me. It sounds great, though!
@MNLittleFinn - You're definitely an addict now! If the "downgrade" is an option, I say go for it!
@kristinegift - Afternoon coffee makes everything much easier! Plus, that mileage total is sick!
@07KatieP13 - I have had that thought too...but am too lazy and not creative enough to come up with a new name.
@skippygirlsmom - Dog group problems. Remember, this is actually a dog group with a running addiction.0 -
THANK YOU THANK YOU THANK YOU!!!! I ran SLOW last night. I have been averaging 9:30/mile and I slowed it down to 12 minute miles with the last mile being 10:54. Was this TOO slow? I hope not, because I ran 6.25 miles and I could have kept going if it wasn't 10 PM and my 3 year old wasn't up trying to get on the treadmill with me! Slowing down WORKS. How long do I keep this pace? When do I try going a little faster? I feel like I definitely broke through a HUGE mental barrier last night.
Hooray! Of course that's not too slow! For me, I'll know when to get faster when I've run X distance consistently and it's too easy. Once a week, I plan on running the first half of my miles at my slower pace, then try to make the last few miles a bit faster and faster to gauge where I am. Nice thing is when your ready (don't injure yourself) you can beast on the last half mile/mile. If you want that satisfaction of a killer pace. I did this and ran too fast, wound up with extensor tendonitis in both feet. So just feel it out, find your pace, give yourself time to adjust to the added distance. Like 2-3 weeks before adding more and allow a cut back week with lower mileage, lower intensity, extra rest, sleep, good food, etcetera.
So happy for you! We have a runner here!0 -
I tried to juggle between a few factors today
Cadence
Slow Pacing or Z2-Z3 pacing
Form
I can't. I can't in the name of the lord maintain faster than 160 at a 9:39 min/mile without my form resembling the shuffle (which is bad and poor economy)
Video related is the shuffle
https://www.youtube.com/watch?v=kQ5wQ5NPKw4
I was reading about Daniels cadence observation and noticed that he deducted 180 in RACING CONDITIONS. I mean I can maintain 180 at race pace or at least 8 min mile. But slower? No. Just no. It looks like I swim rather than run.
.....Date.....Distance...Pace (min/km).........................Random thought of the day
March 01 - rest
March 02 - 5 km............(4:42).........Stop bouncing like Bambi you idiot you gonna kill your knees
March 03 - 7 km............(6:00)............................Bend at the ankles not the waist.
March 04 - 3.5 km.........(7.46)....................A metronome app helps with your cadence
March 05 - rest
March 06 - 15 km..........(6:00)............Need to taper long run next week but don't want to
March 07 - 5 km............(7:08).........................,.............Treadmills suck
March 08 - rest(4k walk)
March 09 - 3 km............(6:00).................................Treadmills really suck
March 10 - dead
March 11 - dead
March 12 - dead
March 13 - dead
March 14 - 4 km.............(4:20).......................Turns out I'm quite good at biomechanics
March 15 - rest
March 16 - 4.4 km..........(6:50).................I can't do this any slower watch leave me alone
March 17 - 3.4 km..........(5:50)......................Tap Tap Tap Tap Tap Tap Tap Tap Tap
03/04: Bucharest 10k and Family run (registered)
16/04: Color Run Bucharest (registered)
15/05: Bucharest Half Marathon (need to register till march 31)
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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
3/13: 9 miles, easy with strong finish
3/14: 5 miles, easy
3/15: 5 miles, 1.5 miles at LT pace (7:40)
3/16: 5 miles, easy
3/17: 5 miles, 3x1/2 mile @ 7:00 pace with 1/2 mile recovery
Total: 102.72 miles
Overview:
Today’s run was 5 miles with a little bit of speed work mixed in! 1 mile warm up; 3x1/2 mile @ 7:00 pace with 1/2 mile recovery between; 1 mile cool down. Last fast run before my race! Taking tomorrow off from running, and then a nice easy run on saturday. I can’t wait for the race sunday!
Upcoming races:
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)0 -
kristinegift wrote: »
^^ I just had to do a double take with my mileage. 144 miles in 16 days? Are you kidding me?! No wonder these legs are exhausted!
Yeah, I am 10 miles behind you and all this week I had to do nothing but easy running because I was so sore. I think a 5 mile race followed by a fartlek run 2 days later followed by a tempo run 2 days after that all within a 104.5 mile 13 day running streak. I finally took a rest day last Sunday and came back Monday morning still sore. This morning was the first day that I started to feel some kind of recovery. I celebrated with 8x hill repeats and a tempo pace for my first 3 miles with my Panera Pounder group this morning. lol
Enjoy your mini vacation.
@MobyCarp You are a beast. I hope your ankle recovers and doesn't get serious. I fear long term injuries as well.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
3/13 REST DAY
3/14 10.75 miles - 106.7
3/15 8 miles - 114.7
3/15 4.1 miles - 118.8 << daily double
3/16 6.6 miles - 125.4
3/17 9.35 miles - 134.75
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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Here are some articles on running cadence I found interesting regarding the "magic 180" cadence:AdrianChr92 wrote: »I was reading about Daniels cadence observation and noticed that he deducted 180 in RACING CONDITIONS. I mean I can maintain 180 at race pace or at least 8 min mile. But slower? No. Just no. It looks like I swim rather than run.
Running Speed: Human Variability ... and Stride rate and what it means.
My personal conclusion from reading them is: if you are overstriding, try increasing your cadence. But I'm not driving myself insane worrying about the fact that my long, slow runs (usually around 7:30min/km / ~12min/mile) are at a lower cadence. I just dug out some examples from a few recent runs:
My first training run over HM distance last month was with a cadence of 166 (at a 7:43/min pace). Yesterday I went for a more speed run, ended up with 173 strides/min for an average pace of 6:15min/km. In my 4.4k race two weeks ago I actually ran with a cadence of 180 strides/minute (pace 6:06min/km) - which, sadly, still doesn't make me an elite athlete . (btw, I think the commonly quoted advice is "at least 180" - if you look at a 10k race, the fastest guys might very well have a cadence of 200+...)
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@ariceroni All the best for your race!0 -
THANK YOU THANK YOU THANK YOU!!!! I ran SLOW last night. I have been averaging 9:30/mile and I slowed it down to 12 minute miles with the last mile being 10:54. Was this TOO slow?
To put this in prospective. I can run a 6:15 mile, run my tempos around a 7-7:25ish pace. Easy runs are from 8:30-9:00ish pace. But then there are some days where I cannot go faster than say a 10:00 sometimes even a 12:00 minute/mile pace because my legs feel like lead. Just this week I struggled with a 10 min pace. These "recovery" days feel like the world is just punishing me and I dread life. Then I wake up like this morning and my legs are able to go full steam again. It took a full rest day on Sunday followed by some really struggling hard but slow (easy pace & some recovery pace) days from Mon-Wed. When your legs are over worked, there is no such thing as going too slow. Pushing them to do something they can't do risks injury.0 -
WTG!ceckhardt369 wrote: »So race report. It was a good first 5k for the season. Not as good as I had hoped but I PR'd
my last one by over a minute.0 -
Beautiful consistency!shilshilshil wrote: »03/02 - 3.1 miles
03/03 - 3.1 miles
03/05 - 6.2 miles
03/08 - 3.1 miles
03/11 - 3.1 miles
03/15 - 3.1 miles
03/16 - 3.1 miles
MTD: 24.8 / 400 -
I'm transitioning to morning runs tomorrow...nothing like getting up at oh' dark thirty to get a run in.....Good thing There's almost no traffic in my area, and none at all on my outbound leg....we'll see how tomorrow's 3 miles go to determine if I can do this0
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