March 2016 Running Challenge

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
13---worked, slept
14---2.3 walk, biked 9
15---7.23 easy
16,17---eat days
18---travel/crazy day
19---5k turned out to be 2.85miles, about 0.5k short. So no PR. 
20---13.4 RNR half OT 2:20:47
21---5.01 recovery run/walk
22---DOMs
23---3.16

 89.80 miles/150 Dang, I'm behind!


Upcoming races:

04/24/16 OKC Memorial undecided
10/16/16 THAT dam half, Lewisville TX
11/05/16 Jenks Half Jenks OK
Run the year 2016  441.64/ 2016

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

3/13 – 11.00 – 4 easy, 3 MP, 4 easy
3/14 – 5.74 easy + 4 strides
3/15 – 7.96 easy
3/16 – 9.41 easy
3/17 – 9.79 easy
3/18 – scheduled rest day 2.38 easy
3/19 – 22.03 (14 with 8:00 pace group + 8 solo)
Weekly total 68.31 vs. target 68

3/20 – 7.39 easy with stride at end
3/21 – 8.24 easy + 4 strides
3/22 – 11.46 easy, speed work, easy
3/23 – 7.76 easy
3/24 –
3/25 –
3/26 –
Weekly total TBD vs. target 62

March total to date – 213.14

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

Today's notes – This evening I went running in a Winter Weather Advisory. Note that "Advisory" is a step below "Watch" and much less severe than "Warning." I saw snowflakes when I went walking at noon, but only saw rain showers and some wintry mix when I went running in the evening. It was light enough I could see where I was going, but I wore my reflective harness and lights anyway. I figure a lot of motorists would not be expecting to see a runner in this weather.

My non-runner brain said, "This is ugly weather. You don't really want to run in this, do you?" But my runner brain said, "There is no bad weather. There is only inappropriate clothing." So I put on some appropriate clothing, went out, and had a very pleasant easy run. The pavement was wet, but I was fine in road shoes. Got home and found a coating of slush on the edge of my porch that hadn't been there when I left. Somehow, it doesn't bother me much at this point; I know it isn't all that long until we're totally done with snow for another half year.

Upcoming races:
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY)
April 18, 2016 Boston Marathon (Hopkinton, MA)
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY)

Not sure if I will make it to the 90 this month (I had a bad week where I fell off) but I signed up for a 10k this weekend and I've made progress on my speed!

9 km Hill Climb with the Wednesday Night Running Clowns/Crazies. What else can you call us when we do a Hill Climb in 15 cm ( 6 in ) of Fresh Heavy Wet Snow. At times the snow was sticking to your shoes slowly building up and then you would have to do the Shake a Leg in mid stride to dump the load. Some managed to wander off the main trail and found some Deep Snow in drifts. A run is a run and this was a good workout. I am the on-call tech for the next two week-ends so could be a challenge to meet goal this month.

03/01 – 0.0 Km – 0.0 - 140 km – 263.8 Km
03/02- 10.0 Km – 10.0 - 130 km – 273.8 Km
03/04- 11.0 Km – 21.0 - 119 km – 284.8 Km
03/05- 13.0 Km – 34.0 - 106 km – 297.8 Km
03/06- 8.0 Km – 42.0 - 98 km – 305.8 Km
03/12- 20.0 Km – 62.0 - 78 km – 325.8 Km
03/13- 6.0 Km – 68.0 - 72 km – 331.8 Km
03/14- 7.0 Km – 75.0 - 65 km – 338.8 Km
03/16- 8.0 Km – 83.0 - 57 km – 346.8 Km
03/23- 9.0 Km – 92.0 - 48 km – 355.8 Km



Way to many posts to comment on. Glad to see all the old regulars and the New members who have moved up from the C25K & B10K groups. Welcome everyone to the Shoe Destroyers Club! Have always enjoyed the positive Feedback-support and encouragement. Especially when I drop into the C25K or B10K groups and see the support and encouragement being offered to the people just starting out.
The hint of Spring is around the corner, even though we Traditionally get more snow in March than any Month of the Year.
Impatiently Waiting for the snow to disappear from the Bush Trails along the Rolling River Bank Trails. This is probably how a Dog feels when he is looking at an empty Bowl waiting for his supper. Which explains why we went for a Hill Climb in Fresh Snow.

HAVE NO IDEA HOW I CREATED TWO TICKERS....

There is no way...y'all are more than 500 posts ahead of me! I was out with lots of life happening including a college visit to Appalachian State with my daughter. We had fun! Gotta get her hiking now, or she'll never fit in, though, lol!

3/1.....3.0 @ 10:40 on the TM, plus strength training
3/3....3.5 @ 11:25 on the TM
3/5....4.5 @ 10:33 on the TM ( .5 walking and 4 @ 10:00, which I think is my farthest distance at that speed)
3/8....4.5 @ 11:53 on the park trail
3/9...2.5 @ 15:00ish walking the world's fattest, most slothful dog
3/10...4.25 @ 11:37 on the rail trail near my house. It was so nice to be outside--and warm!--at 6 am!
3/11...3.00 @ 10:39 on the rail trail
3/14...3.0 @ 10:56 on the rail trail--it was a little wet and slippery; I almost landed on my rear in the creek at the water crossing!
3/15...3.0 @ 10:24 on the treadmill and strength training
3/17...2.25 @ 11:06 on the treadmill and strength training
3/21...5.0 @ 12:00 on the treadmill
3/23...3.25 @ 10:39 on the treadmill and strength training

Got in a nice longish run tonight at a mixed pace after leaving my guests with a documentary to watch. Finally shipping the guests back up north on Friday, then will have a week of peace and quiet until my next set of friends arrive from up north. Aiming for another 11 miles tomorrow, bringing my final week's requisite total down to a more manageable 60 miles to hit my target for the month. I'll be done with my monthly biking goal tomorrow (600 miles), and should be able to get in more running (and hopefully swimming) time leading up to my 4/10 ironman 70.3 race.

3/1 - 3.5 miles
3/2 - 10 miles
3/3 - 5 miles
3/4 - 3 miles
3/6 - 11 miles
3/7 - 18 miles
3/8 - 7.5 miles
3/10 - 13 miles
3/12 - 5 miles
3/15 - 6 miles
3/17 - 5 miles (St. Patrick's day run past lots of bars in my shiny gold hat & green shirt)
3/18 - 1 mile (pre lift warmup)
3/19 - 10 miles
3/21 - 20 miles
3/23 - 11 miles

Total: 129 miles
Goal: 200 miles
Remaining: 71 miles

03/01 3.23
03/02 3.19
03/03 3.17
03/04 3.27
03/05 6.83
03/06 8.15
03/07 3.17
03/08 3.43
03/09 3.59
03/10 6.25
03/11 2.70
03/12 0.00 (16 mile bike ride)
03/13 7.01
03/14 3.09
03/15 3.28
03/17 3.34
03/18 5.21
03/19 4.90
03/20 7.01
03/21 2.79
03/22 3.11
03/23 3.29
03/24 3.30

TOTAL 95.2
GOAL 100

@sthoma13 - Good luck on that upcoming 10k!

@juliet3455 - That sounds like a good fun group of crazies tackling challenges like that.

Also, I guess I had not realized how awesome MFP's forums are allowing people to build up comfortably in C25k and B10k communities and then even progressing here. That is awesome! And welcome to anyone new here or lurking from there.

@greenolivetree - Way to get the run done, and congrats on the new mileage territory! You may want to get a nice pair of shorts and shirt specifically for running in the summer sun/heat (if you don't already). Can make a huge difference. Summer running is always hot, but good clothing can at least help prevent the added stress that may make you decide to not run in the summer. I find a super hat important too to keep sweat and sun off my face, look for a headsweats hat or my favorite a UA coldblack running hat. The price for these leaves a lot to be desired, but you only need one pair and can do laundry. They will last for a long, long time too, I think that is part of the price equation.

@4leighbee we are close! I'm in Portsmouth.