March 2016 Running Challenge
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EvgeniZyntx wrote: »3.1 - sick
3.4 - 7.2 km
3.5 - 5.6 km
3.6 - 10.1 km
3.8 - 7.5 km
3.9 - 5.3 km
3.10 - 7.7 km
3.13 - 12.2 km
3.18 - 5.1 km
3.20 - 10.1 km
3.26 - 5.3 km
3.27 - 13.8 km
90.0 km so far - goal is 120 km
Races / Training Runs:
3.20 - Ghent Urban Trail 10 km
I think I'm going to miss my goal - two mid weeks ill and lazy, but I do think I might break 100 km of running.
The Gent run was a lot of fun.
Here is a video I made of the event:
https://youtu.be/whr1FmBl5O4
Hey that's pretty cool! Thanks for sharing that.0 -
kristinegift wrote: »
I'm still having a hard time believing that I can run an 8:30 pace -- talking the entire time!! -- and then still run 7:30-7:50 pace at the end of a 2+ hour run. A year ago that would have been unbelievable. I guess much like it took a while to realize that I did indeed lose weight and was in fact smaller, this whole "I can run fast?!" thing will require quite an adjustment too.
That's so good to hear, I mean I'm looking forward to "where will I be in a year?". I ran 9:1-9:2 with the group and of course they can chat all day, I can get a short sentence out, and think man, I have got far to go.
Super congratulations on the pace and cardiovascular improvement!
@AdrianChr92 too funny on the kid sister and the gummies! Tell her they turn her in to a runner
My husband eats all my picky bars for breakfast, It's not cute. 
@Elise4270 You'll get there eventually! My last two training cycles I've added about 5-10 miles a week and each time saw huge speed/cardiovascular gains. You'll be running 9:00 conversational pace soon enough! Also, re: husband eating picky bars: not cool! Those are so expensive!!0 -
EvgeniZyntx wrote: »3.1 - sick
3.4 - 7.2 km
3.5 - 5.6 km
3.6 - 10.1 km
3.8 - 7.5 km
3.9 - 5.3 km
3.10 - 7.7 km
3.13 - 12.2 km
3.18 - 5.1 km
3.20 - 10.1 km
3.26 - 5.3 km
3.27 - 13.8 km
90.0 km so far - goal is 120 km
Races / Training Runs:
3.20 - Ghent Urban Trail 10 km
I think I'm going to miss my goal - two mid weeks ill and lazy, but I do think I might break 100 km of running.
The Gent run was a lot of fun.
Here is a video I made of the event:https://youtu.be/whr1FmBl5O4
Hey that's pretty cool! Thanks for sharing that.
Thanks! These are great events - we ran through libraries, museums, schools, the red light district, the state house, etc.
Would definitely sign up again - even drive the 4 hrs to get there!0 -
Back from a two-week long work travel--so inactive and hope to get back to running!
3/3 4.14
3/4 4.26
3/6 6.59
3/7 strength training
3/8 5.16 miles
3/9 3.58
3/11 5.11
3/12 6.28--first run in Cambridge, UK!
3/13 3.10--second run in Cambridge
3/14 3.53--third run--Lammas Land Park, Cambridge
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3.26 3.7 — first run after a two-week long inactive work travel
let’s ease back to it!
total: 45.45/60
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3.27.16 - 15.7 miles. Good run, warm, but no fluids hit me at mile 14.
Upcoming Runs:
4.3.16 - Knoxville Marathon - 3rd time0 -
@EvgeniZyntx That is so awesome. I looked around the webs for something similar in my country but no luck. Only thing I found is a race on stairs on around 30 floors. Running is kinda sad here since the government doesn't really care but we're making progress.
I got bored today cause it's Sunday and I didn't have anything else to do so I went for an easy jog again. It was quite freezing as opposed as early today when I could run in a short sleeve shirt. This made it a little harder even though I was running at a 7 min/km (11 min mile) my heart rate stayed quite high. I guess I was spoiled by the sun earlier
.....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
March 18 - 3.4 km..........(5:00)........................................Gotta go fast
March 19 - rest (xt)
March 20 - 6.5 km..........(5:40)........................................Praise the sun
March 21 - 5.3 km+ONE (1) hour of stationary bike..............Music
March 22 - 5.6 km
March 23 - 3.6 km....................................................I ate 5 bananas today
March 24 - 6 km............(7:00)......................................Now that's easy
March 25 - 2 km............(6:30)..................................Gotta rest a little too
March 26 - rest
March 27 - 10+4 km......(5:53).................It takes me around 4 km of jogging to warm properly
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)0 -
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
3/18: Off, rest day
3/19: 3 miles, easy with quick finish
3/20: 10 mile race, 1:19:39
3/21: 4 miles, easy
3/22: 5 miles, easy
3/23: Off, rest day
3/24: 6 miles, easy (am)
3/24: 4.5 miles total, 2 miles @ 7:40 pace (pm)
3/25: 4 miles, easy
3/26: 6.55 mile race, 49:44 (7:36 pace) + 1 mile warm up
3/27: 12 miles, long and easy
Total: 158.93 miles
Overview:
An easy 12 miles this afternoon to round off an awesome week of running! Made sure to keep it nice and easy as my legs are still feeling pretty tired from yesterday’s race. I’ve experienced some huge growth and improvement over the last few weeks; I really think that slowing down on my easy/long runs has been a major factor! I can’t wait to see where the next few weeks take me
Thank you everyone for the kind words and congratulations!
Races I'm registered for:
03/20 - Excalibur 10 Miler 1:19:39 - PR and 2nd in my age group!
03/26 - Chicago Quarter Marathon 49:44 - 10K PR of 47:03 and 1st in my age group!
04/03 - Shamrock Shuffle (8K)
04/09 - Chi Town Half Marathon
04/24 - Ravenswood Run (5K)
05/22 - Chicago Spring 13.1
05/28 - Soldier Field Run (10 miles)
10/09 - Chicago Marathon
11/27 - Space Coast Half Marathon0 -
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
3/18 - 4 miles with Skip and Macy
3/19 - 21 life days
3/22 - 6 miles
3/23 - 24 - ITB
3/25 - 2 miles
3/26 – track meet day and day 9:30 am to 8:00 pm kinda day
3/27 – 2 miles to check the ITB woohoo no pain
66 out of 100 miles
As usual gotta brag on my girl. Yesterday was the first time she ran these two events at a track meet. She ran the 4x800 relay and the 3200m run. We never ran this meet before so Coach says get there at 9:30 for a 11:00 start. The field events started at 11, the track events would start after, we have never done that before. Finally at 12:00 Skip is to run the 3200m (what?) that never runs until the near the end. We since she didn’t have a time she ran a “demo” 3200m with other who also did not. Well that meant her 4x800 would run right after it. She ran great for the first time doing the distance on a track winning her heat with a time of 13:44 and lapping almost half the field. Once the 2nd heat was run later in the day she ended up 8th with her time earning her team some points. Well I was wrong about them starting right away. They weren’t going to start the runs until the field events were done. So it wasn’t until almost 1:30 when they started the 4x800. The girls wanted her to run the last leg since they felt she was the fastest of the 4. They finished in 3rd place with a 11:42 time. Coach had her leg at 2:49 even with her PR which was great with a handoff involved. It was exciting to watch her run a relay.
Just enjoy the run. Look around at the scenery. Listen for birds, water, whatever might be around, distant trains, even traffic or smells, whatever. Lose yourself in the surroundings and don't lose focus of that other stuff (do be mindful of where you are running though so you don't get hurt). You can only do that if you run slow and easy. Any faster than that and your focus automatically shifts into maintaining pace, effort, whatever. – @whatmerunning best running advice ever!!!
@shanaber I hope you can run too!!
@ddmom0811 sorry for the humidity! I'm sure the company made up for it
@kristinegift woohoo for marathon shorts. I love that area of the Shore, I bet that marathon will be awesome. We will be home in September for a quick visit for a wedding. I can't wait.
@honunui you are in our prayers daily
@pcarvalho3 and @gradchica27 awesome job on meeting goal
@elise4270 love the bumper sticker
@4leighbee Jamestowne sounds great
@mobycarp great race report and congrats on the cool AG award
@adrianchr92 I used gummie bears once and they were okay. My last HM I ate tootsie rolls ha ha yummy!
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@skippygirlsmom Yay for no ITB pain!! Hope the pain stays away this time!0
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kristinegift wrote: »
@Elise4270 You'll get there eventually! My last two training cycles I've added about 5-10 miles a week and each time saw huge speed/cardiovascular gains. You'll be running 9:00 conversational pace soon enough! Also, re: husband eating picky bars: not cool! Those are so expensive!!
Ya, I get 24 a month and barely hid 6 of them before they were all gone. I have to ration my nuts (migraine trigger), so I don't mind sharing some. But jeez he ate near all of them in 2 days. Ya wait all month for 'em, and he says they aren't that good any how. What!?
Thanks for the confidence!
I'm trying to change my eating habits to fall in line with Racing Weight by Matt Fitzgerald. It's odd. More calories, more carbs and I wake up probably about 4-5 am hungry. I might need to add more protein than he suggested (which I'm use too) throughout the day.
He also said get the BF scale even though they are not accurate. The trend is all I'll be concerned with, (as long as I measure under the same circumstances). And I'm going to try the quick start, not sure what that entails yet, just about to get into that chapter. Looks like it includes fasted AM runs.
Just a short walk today- DH wore crappy shoes and got a blister, so it was cut short.
Mileage isn't where I wanted it this month (least 130). But I feel I trained smart, avoided injury instead of pushing, and managed the cut back/recovery of the half. Come on April!
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 2:20:47
21---5.01 recovery run/walk
22---DOMs
23---3.16
24---druged
25---5.28
26---5.74 fast group run
27---3.3 park walk
104.2 miles/150
Upcoming races:
04/24/16 OKC Memorial undecided -maybe- prob not.
10/16/16 THAT dam half, Lewisville TX
11/05/16 Jenks Half Jenks OK
Run the year 2016 458.12/ 2016
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@AdrianChr92 - thanks! They don't have those here in Germany either, had to go to Belgium for that one, but it isn't too far for me. I'd love to discover your country.0
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3.4mi heat training /interval thing. Not going to hit month target, (not a big deal) was on 10day cruise which limited my running.
https://www.strava.com/activities/528469170
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
3/14 5.3mi progressive @ 8:07mi
3/15 3.1 eas @ 9:07
3/18 3.6mi rest
3/19 2mi rest
3/20 5.3mi progressive @ 7:32mi
3/21 1mi rest
3/22 7.2mi tempo @ 8:20
3/25 10mi tempo @ 8:36
3/27 3.4mi
Total: 87.2/150mi
Upcoming races:
4/9: Beginners Luck 25k Trail
5/7: REVEL MTCharelston Marathon
6/4: Twilight and Beyond 50k0 -
@skippygirlsmom - congrats to Skippy! Sounds very stressful for you, watching it!
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EvgeniZyntx wrote: »EvgeniZyntx wrote: »3.1 - sick
3.4 - 7.2 km
3.5 - 5.6 km
3.6 - 10.1 km
3.8 - 7.5 km
3.9 - 5.3 km
3.10 - 7.7 km
3.13 - 12.2 km
3.18 - 5.1 km
3.20 - 10.1 km
3.26 - 5.3 km
3.27 - 13.8 km
90.0 km so far - goal is 120 km
Races / Training Runs:
3.20 - Ghent Urban Trail 10 km
I think I'm going to miss my goal - two mid weeks ill and lazy, but I do think I might break 100 km of running.
The Gent run was a lot of fun.
Here is a video I made of the event:https://youtu.be/whr1FmBl5O4
Hey that's pretty cool! Thanks for sharing that.
Thanks! These are great events - we ran through libraries, museums, schools, the red light district, the state house, etc.
Would definitely sign up again - even drive the 4 hrs to get there!
This was pretty cool - did you use a GoPro or something similar? I can't imagine running through all the buildings and up and down all the stairs but it did look like a lot of fun!0 -
@kristinegift @Elise4270 - While there will be a genetic limit to how fast someone can get, achieving an optimum weight and good training certainly help you get faster than you would be without them. I've maintained a stable weight, and this training cycle my paces have got about 15 seconds per mile faster. Last fall, I gravitated toward 8:15 for easy pace, and might accelerate to 8:00 unconsciously if I felt really good; now I gravitate toward 8:00 and might accelerate to 7:45. And my non-racing, feel great afterward effort at Spring Forward 15K yesterday was 44 seconds faster than my leave it all on the course effort in 2014 for the same race, same course. Time and training do help.
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@kristinegift @Elise4270 - While there will be a genetic limit to how fast someone can get, achieving an optimum weight and good training certainly help you get faster than you would be without them. I've maintained a stable weight, and this training cycle my paces have got about 15 seconds per mile faster. Last fall, I gravitated toward 8:15 for easy pace, and might accelerate to 8:00 unconsciously if I felt really good; now I gravitate toward 8:00 and might accelerate to 7:45. And my non-racing, feel great afterward effort at Spring Forward 15K yesterday was 44 seconds faster than my leave it all on the course effort in 2014 for the same race, same course. Time and training do help.
Dang impressive! Thanks, that's good to hear.
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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 – 12.13 aborted long workout, cool down
3/25 – scheduled rest day
3/26 – 15.10 warm up, 15K race, cool down
Weekly total 62.08 vs. target 62
3/27 – 7.60 easy
3/28 –
3/29 –
3/30 –
3/31 –
[Target for week ending 4/2 is 56]
March total to date – 247.97
Goal – 56, 62, or 68 miles per week, per training plan
Expected March total - ~282 miles
Today's notes – Getting to early stage taper in the training. Today's assignment was 30 minutes easy, but I couldn't get the week to add up to the target miles while honoring all the assignments unless I ran all 7 days. Been there, done that, and would like to keep Friday as a rest day, TYVM. So I changed Friday from 30 minutes easy to off, and changed today from 30 minutes easy to 60 minutes easy.
It was 66° F with minimal wind, and I felt hot. Okay, I remember this phenomenon from when it got warm last spring. It will pass as I spend more time running in warm weather. Took a route with no major hills and few little hills, because I ran plenty of hills yesterday and the idea today was to keep it easy. I was doing the distance in my head as I went along, but it turned out a little longer than I thought. I quit running at 60 minutes, before getting back to my driveway, and took the rest of the way home as a walking cooldown. That got me 7.60 miles and an average pace of 7:54, with my heart rate in Zone 2 for 78% of the time I was running. I'll take it; the HR typically goes into Zone 3 on uphill stretches, and I had few of those today.
I feel the taper crazies coming on already. I need to talk to my coach to be sure I understand what the plan is doing and why it does it for the last 3 weeks.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
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) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA)
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY)
July 16, 2016 Shoreline Half Marathon (Hilton, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
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meganridenour wrote: »I think I'm gonna make it!
3/1 - nada
3/2 - 3.9 miles
3/3 - 3.8
3/4 - 3.29
3/5 - 3.25
3/6 - 6.3
3/7 - 1.2
3/8 - 2.53
3/9 - 2.4
3/10 - 2.02
3/11 - 1.48
3/12 - 4.45
3/13 - 3.9
3/14 - 1.56 (walking)
3/15 - 1.8
3/16 - 1.18 (walk)
3/17 - 3
3/18 - 1.3 (walk)
3/19 - 5.1
3/20 - 5
3/21 - 2 mile walk
3/22 - rest
3/23 - 3.6
3/24 - 3.1
3/25 - 3
3/26 - 5.5
3/27 - 5.4
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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
3/17 snorkel 2.5 hours
3/18 3.20
3/19 rest
3/20 13.39
3/21 bonding
3/22 with son
3/23 and DIL
3/24 and shivering in the cold Great Basin
3/25 travel
3/26 3.12
3/27 3.12
Total 66.66
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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Ended up doing a century ride yesterday instead of running, but got in 9 more miles today. Falling a bit behind, but the 200 goal should be doable with a 20 mile long run tomorrow, and a few doubles to round out the month. Just hoping the icky humidity isn't back for the entire week.
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
3/25 - 5.5 miles
3/27 - 9 miles
Total: 143.5 miles
Goal: 200 miles
Remaining: 56.5 miles0
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