January 2017 Running Challenge
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@MobyCarp and @9voice9 congratulations on your races this weekend!
@Orphia congratulations on your 5km PR and loved your pictures of the kangaroos!
@katharmonic sorry your race was a disappointment for you.
Today was my first official attempt at an LSD run. Although I slowed my pace down my heart rate was still higher than I hoped it would be, I'm aiming for an average in Zone 2. I'm making good progress though, my heart rate was lower than it usually is and this is the longest distance I've run so far! My goal is to increase my mileage by no more than 10% per week and increase my LSD runs by 1 km per week but make sure it is no more than 35% of my overall weekly mileage. My training plan is starting to come together.
Date Km Today - Km for Jan.
1/3 5.73 - 5.73
1/5 3.79 - 9.52
1/6 5.41 - 14.93 10K running clinic
1/8 6.08 - 21.01
1/10 5.8 - 26.81
1/11 5.96 - 32.77
1/13 4.1 – 36.87
1/15 7.11 – 43.98 My first LSD run
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Goal 75 km
Upcoming Races:
Polar Hero 5km OCR? - 2/4
Ottawa Tamarack 10km - 5/27
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01.01.17 - 15 m. LR
01.02.17 - 10 m. - This weeks goal is 55 miles.
01.03.17 - 9.1 m. TM 6 M + 5K.
01.05.17 - 9 m. TM w/ incline.
01.06.17 - 10 m. TM. 9:10 pace.
01.07.17 - 8.1 m. TM 5 M + 5K.
01.08.17 - 8.8 m. incl 2x5K's. 55 miles this week.
01.09.17 - 11 m. TM @ 8:35 pace. This weeks goal is 60 miles.
01.10.17 - 8 m. TM. EZ pace jog tonight.
01.11.17 - 11 m. TM @ 8:27 pace.
01.12.17 - 6.4 m. EZ. Anticipate a LR this weekend.
01.13.17 - 19 m. TM. LR.
01.15.17 - 10 m. 9:33 pace. 65.4 miles this week. Next weeks goal - 65 miles.
@skippygirlsmom - Thank you for encouragement
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Awesome running @KeepRunningFatboy1
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1/1 - 4 miles
1/2 - 1.5 miles
1/3 - 0 miles
1/4 - 3.5 miles
1/5 - 3 miles
1/6 - 4 miles
1/7 - 2 miles with Skip and Macy
1/8 - rest day
1/9 - 0 miles
1/10 - 4 miles
1/11 - 2 miles
1/12 - 3 miles
1/13 - 0 miles
1/14 - 5 miles with Skip
1/15 - 3 miles
35 of 100 miles
Skip has a meet tomorrow so it will be a rest day for me...just hours hours hours sitting at the meet....Skip runs less than 3 mins...more hours.... Skip runs just over 6 mins. Yeah time to go home, oh wait what you want to watch the boys run...sit back down LOL
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@katharmonic plenty of options in Syracuse for trail runs - Beaver Lake is trail run lite, Baltimore Woods much more challenging, areas in Camillus and Jamesville also that I have run - I love trail running, much more interesting than road running - Fleet Feet does a trail series in September (in 2016 we samples Hoka, Saucony and Altra trail shoes while running some interesting trails) - if you are interested in trail running, we have some options here...0
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January Running Totals (miles)
1/1 – 10.39 warmup, 7.5 mile race, cool down
1/2 – 2.12 easy cross country
1/3 – 8.58 warmup, tempo intervals
1/4 – 5.01 easy
1/5 – 5.99 warmup, speed work, cool down
1/6 – rest day
1/7 – 16.59 warmup + Winter Warrior Half Marathon
1/8 – 7.62 easy on indoor track
1/9 – 6.51 easy
1/10 – 6.02 warmup + MP
1/11 – 6.20 mostly easy
1/12 – 9.01 warm up, speed work, cool down
1/13 – rest day
1/14 – 15.88 warm up, 5 mile race, post-race easy run
1/15 – 10.06 easy with hills
January total to date – 109.98
Nominal Challenge Goal – 225 miles
Real Goals: Train toward Boston, working 3 Freezeroo races plus Winter Warrior Half into the training plan. Avoid injury.
Today's notes – Today the plan called for 8 to 12 easy miles. Since yesterday's running was mostly flat, I set out for a 10 mile route with hills today. There are a couple of places late in the run that are good for practicing downhill technique needed for the drop at Lower Newton Falls. I get more recovery between the uphill segments than Newton allows, but running hills is still good.
Brought it in at an average pace of 7:46, with all the mile splits faster than 8, and thought I hadn't kept it easy enough. Then I looked at the HR data. Average HR 127, max HR 143, one second in Zone 3, 30:25 in Zone 2, and 46:26 in Zone 1. That sounds easy enough by the stats.
It was 31º F (less than a degree below zero C), with a light SW wind. Saw a few snowflakes in the air at mile 3, otherwise cloudy with no precipitation and clear pavement. Great running weather, and a pleasant run. Felt like I had at least 2 more miles in the tank when it was time to stop, but that's a Good Thing for a medium long easy run.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 4, 2017 USATF Cross Country National Championship 8K (Bend, OR)
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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1/2: 5 miles
1/3: 3 miles
1/4: 4.3 miles
1/5: 3 miles
1/8: 60 mins swim
1/10: 45 mins swim
1/14: 45 mins bike
1/15: 47 mins walk, 45 mins bike
I've decided that I'm going to continue to keep track of my workouts in the challenge. It's another way to hold myself accountable and not let the rest from running be an excuse to lose my cardio fitness. Also, January did include running miles and February should too.
Out of the 3 allowed cardio activities I'm allowed for right now, swimming definitely is the best workout. I had hoped to get in a good swim today but I got in a car accident yesterday, which had me feeling pretty sore today. Specifically, the bottom/side part of my left ribs, so I decided that walking and using the bike were better options. All is feeling better except the ribs. I was hoping to be able to swim tomorrow but may need to hold off a few more days.5 -
@OSUbuckeye906 I'm sorry to hear about your car accident! Hopefully nothing to serious.0
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January goal: Get up. Move.
1/1: rest
1/2 3.55
1/3 4.21
1/4 5.69
1/5 rest
1/6 2.71 + core/strength training
1/7 4.17
1/8 yoga
1/9 bought a car. Took ALL day!
1/10 4.70
1/11 3.2
1/12 work sux
1/13 work still sux
1/14 exhausted from sukky work week
1/15 5.11
Total: 33.44
@OSUbuckeye906 ouch. Take care and be good to yourself
....there are lots of "awesomes" and "likes" up there^....
Ticker is my goal for 2017 and total to date:
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1/1 Rest
1/2 1.6 miles
1/3 2.71 miles
1/4 Rest
1/5 2.61 miles
1/6 Rest
1/7 5 miles
1/8 Rest
1/9 2.61 miles
1/10 Rest
1/11 Rest
1/12 2.61 miles
1/13 Rest
1/14 Rest
1/15 3.04 miles
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Why are Strava and Garmin heart rate zones so different?
My easy runs are fine, and in Zone 2 on Strava, but Garmin has me in Zone 5 a lot of the time!
Using a Forerunner 225.0 -
OSUbuckeye906 wrote: »@Orphia So cool to see kangaroos in the wild on your run! Is that pretty common or does it just depend on the area?
@OSUbuckeye906 I live in a small town in a farming area, and I don't have to go far to get out of the town. I sometimes also see kangaroos or wallabies along the creek in town, or at the lake.
I guess I'd see them (now that I'm out running or walking every day) once or twice a month. But if I go hiking in the nearby mountains I'd see one every time.
Actually, I've even seen them down the street in town, but I'd say 4 times in the past year.
(Also, one day a koala went for a walk inside our hospital!)6 -
Date,,,,,,,,,,Miles,,,,,,,,,,Total
1/1,,,,,,,,,,,,,,,2.0,,,,,,,,,,,,,,,2.0
2/1,,,,,,,,,,,,,,,2.3,,,,,,,,,,,,,,,4.3
3/1,,,,,,,,,,,,,Rest,,,,,,,,,,,,,,4.3
4/1,,,,,,,,,,,,,,,2.3,,,,,,,,,,,,,,,6.6
5/1,,,,,,,,,,,,,,,2.6,,,,,,,,,,,,,,,9.2
6/1,,,,,,,,,,,,,Rest,,,,,,,,,,,,,,9.2
7/1,,,,,,,,,,,,,Rest,,,,,,,,,,,,,,9.2
8/1,,,,,,,,,,,,,,,2.6,,,,,,,,,,,,,,11.8
9/1,,,,,,,,,,,,,,,2.9,,,,,,,,,,,,,,14.7
10/1,,,,,,,,,,Rest,,,,,,,,,,,,,14.7
11/1,,,,,,,,,,,,3.0,,,,,,,,,,,,,,17.7
12/1,,,,,,,,,,,,2.3,,,,,,,,,,,,,,20.0
13/1,,,,,,,,,,Rest,,,,,,,,,,,,,20.0
14/1,,,,,,,,,,Rest,,,,,,,,,,,,,20.0
15/1,,,,,,,,,,,,3.4,,,,,,,,,,,,,,23.4
16/1,,,,,,,,,,,,3.0,,,,,,,,,,,,,,26.4![exercise.png[\img]](https://tickers.TickerFactory.com/ezt/t/wg0CHq8/exercise.png[\img])
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I wanted to get this posted before I head out of town for the week. I am off to Austin early in the morning. Hoping I can get some running in while I am there between meetings.
I will get caught up on all the goings on here eventually - I promise!
Date........Miles........Total
01/01......0.00........0.00
01/02......4.58........4.58 - + Agility
01/03......4.28........8.86 - + Strength Training
01/04......0.00........8.86
01/05......4.39......13.25 - + Strength Training
01/06......8.01......21.26 - run before travel to Seattle
01/07......0.00......21.26 - Wedding dress shopping
01/08......3.65......24.91 - Hotel treadmill run
01/09......0.00......24.91 - Atlanta meetings
01/10......0.00......24.91 - Atlanta meetings
01/11......5.75......30.66 - Run between storms
01/12......0.00......30.66 - + Strength Training
01/13......6.18......36.84
01/14......9.73......46.57
01/15......2.00......48.57 - Dog Beach Sunday
My completed and upcoming Races - Let me know if you will be running too!
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon0 -
sorry i should have been posting daily runs ...i am bad heheh2 -
Jan: 45 miles running.
1st: 3.88 miles, Park Run - MTD 3.88
2nd: 5 miles, Wk11:D2 C210k, Pilates - MTD 8.88
3rd: 3.39 miles, club run helping to lead the back to running group - MTD 12.27
4th: 0 miles, Pilates and Strength training - MTD 12.27
5th: 3.43 miles club speed training, including hill bleeps and whistle tag! - MTD 15.7
6th: 0 miles - MTD 15.7
7th: 0 miles - MTD 15.7
8th: 5.39 miles, Wk11:D3 C210K - MTD 21.09
9th: 0 miles, Sick - MTD
10th: 0 miles Sick - MTD
11th: 0 miles Sick - MTD
12th: O.5 miles, treadmill, Pilates and Strength training - MTD 21.59
13th: 0 miles - MTD
14th: 0 miles - MTD
15th: 5.6 miles Wk12:D1 C210K - MTD 27.19
I've been laid low for a week with flu like symptoms - bedridden for a day! First run back was 9km - I was totally whacked by 7km, but determined to walk/run to complete the distance. I have a time target to beat on D2+D3 - I need to shave 7 minutes of the time!! BUT I did it - which is the important factor. My SO didn't want me to run - thought I should give myself more recovery time.
@OSUbuckeye - no stress fracture is good news, and worth pulling back on running for a month to heal. A woman in my running club did have a stress fracture and was out for about 6 months.
@MNlLittleFinn - glad you're back running too - listening to your body is essential, I think. Doing a marathon with your Mum too - amazing, there's hope for me yet!
@9voice9 - a fabulous race report for your HM - a good read!
@Skippygirlsmom - I always love your photos - proud mom with fab daughter!
@katharmonic - that sound like a heck of a trail run ..... I've been told they're addictive and I'm doing my first in two weeks.
@Orphia - love the kangaroos
@KeepRunningFatboy - WoW on those TM miles
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January Mile totals
1/1 rest. Colds suck
1/2- 5.23
1/3- 4.03
1/4- 4.01
1/5- 5.0
1/6- 4.0
1/7- Rest calf/achilles pain
1/8- recovery from calf/achilles pain
1/9- rest/recovery from calf/achilles pain
1/10- 2.01 YAY!
1/11-Rest, want to be careful before PT clearance
1/12- Rest- Saw PT, got clearance to run!
1/13- 4.02-first run after cleared
1/14- 6.11 test run-can I run a normal training distance? Yes, yes I can.
1/15- Rest, prepping for beginning training tomorrow
Total: 39.79
Monthly goal: stay healthy and continue base building to start marathon training at the end of the month.
Nominal mileage goal: 70 (revised down after injury).
Today's notes: First day of "real" marathon training! Today's assignment was 5 miles plus 4 strides and an Jason Fitzgerald's IT Band Rehab Routine.
5 miles went by easily enough....too fast though (9:42 avg), I need to relearn how to run slow on easy runs. I also did not take enough recovery time between strides. I thought I was 10 minutes later than I was and rushed them. They felt good though, and I did manage to do correct acceleration and deceleration on the strides themselves though.
Strength workout was harder than I thought it would be, not hard, but I can definitely tell where I have some weaknesses now. All in all, a pretty good morning for starting into training.0 -
@Orphia Check that the max heart rate and the heart rate zones are still set correctly on the Garmin...I had a similar issue with my 235, and the heart rate zones had somehow gotten messed up to the point where everything was being recorded as either zone 1 or zone 5 with nothing in between. I think having the watch constantly adjust the zones based on the resting heart rate may have been the cause, so I switched it to being based on my max HR instead, readjusted the zones accordingly, and I haven't had any problems since.
@MNLittleFinn Nice start to your training!
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Um, it's a little bit apparent that I'm not taking it is easy as I had originally planned, so I'm either going to have to take it a lot easier for the rest of the month, or adjust my mileage. Or a bit of both.
01 - 5.21 miles
02 - 5.60
07 - 5.56
08 - 5.60
10 - 10.71
11 - 11.21
12 - 11.19
14 - 5.37
16 - 10.57
Total: 71.02 / 750 -
Afraid I'm not even going to attempt to catch up on what I've missed the last 4 days, but well done to those of you who got out running and/or racing. For those that couldn't I hope you're one step closer to coming back.
Short lunch time run for me following 3 weeks of relative inactivity/unhealthy living. Still suffering from my cold (or maybe it's a new one as there were two days last week I felt ok!) and everything was stiff but was determined to do 5k. First 4k or so were pretty tortuous and about as bad as I've ever felt running since my C25K days when I started. I finally loosened up on the home stretch and was able to finish well to average marathon pace overall. I'm going to ease myself back in over this week before making a decision at the weekend about spring races/events.
3-Jan: 11.49k [6.7k MP + 4.8k easy - suffering with cold]
4-Jan: 5.3k treadmill intervals [TM]
5-Jan: 12.9k MP (slight hills)
6-Jan: 5.2k treadmill tempo + 2.2k treadmill intervals [TM]
7-Jan: 5.8k + 6.1k 'tired' runs (slightly slower than MP)
11-Jan: 24.2k long run
16-Jan: 5.6k MP1
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