January 2017 Running Challenge

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  • bmelb1
    bmelb1 Posts: 224 Member
    @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. :p

    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
    =========
    Goal 75 km

    exercise.png

    Upcoming Races:
    Polar Hero 5km OCR? - 2/4
    Ottawa Tamarack 10km - 5/27
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    Awesome running @KeepRunningFatboy
  • greenolivetree
    greenolivetree Posts: 1,282 Member
    Anybody know why my glutes get so sore treadmill running???

    @KeepRunningFatboy that's a lot of miles :o
  • mmteixeira
    mmteixeira Posts: 118 Member
    @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...
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    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)

  • RunsOnEspresso
    RunsOnEspresso Posts: 3,218 Member
    @OSUbuckeye906 I'm sorry to hear about your car accident! Hopefully nothing to serious.
  • HonuNui
    HonuNui Posts: 1,464 Member
    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:

    exercise.png
  • Run4theluvofit
    Run4theluvofit Posts: 42 Member
    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


    exercise.png

  • Orphia
    Orphia Posts: 7,097 Member
    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.
  • 07KatieP13
    07KatieP13 Posts: 220 Member
    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]
  • shanaber
    shanaber Posts: 6,423 Member
    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

    exercise.png

    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 Marathon
  • zipsterj
    zipsterj Posts: 29 Member

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    sorry i should have been posting daily runs ...i am bad heheh
  • k80flec
    k80flec Posts: 1,623 Member
    Jan: 45 miles running.


    exercise.png


    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
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    edited January 2017
    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.
  • garygse
    garygse Posts: 896 Member
    @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!

    --

    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 / 75
  • dkabambe
    dkabambe Posts: 544 Member
    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.

    exercise.png
    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 MP
  • zipsterj
    zipsterj Posts: 29 Member

    exercise.png


    ok...not quite sure what i was thinking but i have never ran 150k in a month...and not looking likely this month ...but i wont give up YET :smile:
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    Orphia wrote: »
    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.

    You made me look. Strava pulls HR data from Garmin, so it looks identical as far as I can tell from eyeballing the charts. Strava doesn't give me HR zones; I might have to become a premium member to get that.

    First thing to look at is whether your Strava and Garmin HR numbers are the same. If they are, the difference is because Strava and Garmin are using different ranges for the zones. I can't speak to Strava, but Garmin Connect defaults to zones as percentage from zero to max HR. I changed mine to be the Karvonnen method, i.e. percentage from resting HR to max HR; that made the Garmin zones make more sense with how I felt at various heart rates.

    The remaining variables for figuring zones are what Strava and Garmin are using for your max HR, and what they are using for your resting HR. Because the difference in the two methods matters more for the lower zones, I'd guess that Garmin has a lower max HR for you than Strava does. FWIW, Garmin started out with my max HR at 220 minus my age; after a couple weeks of running data got pumped in, Garmin said my max HR was 185. I was 58 years old at that time, and my Garmin max HR has remained at 185 for almost 3 years now.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    greenolivetree wrote: »
    Anybody know why my glutes get so sore treadmill running???

    Your gait? You might be adjusting your stride and posture. I noticed after surgery, my landing and push off are different. I can feel my glutes engage more. I have yet to get them sore. (Can not wait to be able to do some jump squats or something) Maybe you run harder on the TM?

    Or maybe you need to stop and stretch after that "mile" warm up.


    Good luck to dh today! :heart:
  • autumnblade75
    autumnblade75 Posts: 1,661 Member
    exercise.png

    01/01/17 - 5 miles
    01/02/17 - 5 miles
    01/03/17 - 3 miles

    01/05/17 - 6 miles

    01/07/17 - 10 miles
    01/08/17 - 3.25 miles

    01/10/17 - 6 miles
    01/11/17 - 5.5 miles
    01/12/17 - 3.25 miles
    01/13/17 - 6.5 miles
    01/14/17 - 5 miles
    01/15/17 - 4 miles




  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    Date Miles today - Miles for January
    1/1 REST DAY
    1/2 9 miles - 9
    1/3 10 miles - 19
    1/4 5 miles - 24
    1/5 10 miles - 34
    1/6 3.1 - 37.1 <<< Treadmill
    1/7 15 miles - 52.1
    1/8 REST DAY
    1/9 9.5 miles - 61.6
    1/10 10 miles - 71.6
    1/11 5 miles - 76.6
    1/12 10.15 miles - 86.75
    1/13 5.25 miles - 92
    1/14 16 miles - 108
    1/15 REST DAY
    1/16 8.25 miles - 116.25

    exercise.png

    Upcoming races:
    UAH 8K - 3/6 <<< 34:33 3 in AG
    Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
    Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
    PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
    Cotton Row Run 10K - 5/30 << 44:57 PR
    Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
    Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
    Rocket City Marathon - 12/10 << 2:44:41
    Elkmont Hound Dog Half - 1/21
    Kentucky Derby Marathon - 4/29


  • 7lenny7
    7lenny7 Posts: 3,498 Member
    @lporter229 it's better to start the race undertrained than overinjured. Combine your experience with previous training cycles with what your body is telling you during this training cycle and back off when you need to, and ensure adequate recovery after any hard sessions. Just my 2¢ but I think you may be running your training runs too fast. First, you should not use a *goal* pace to set your various training paces. You need to use your fitness level or base it on a recent long race. The Daniels Tables spreadsheet I posted about a couple of months ago can help you determine that. For instance, if I use my actual marathon pace of 9:30 (4:09:00 marathon time), then my easy run paces should be between 10:30 and 11:15. My tempo run paces should vary between 8:53 for a 20 minute run to 9:22 for a 60 minute run. If I look at the McMillan portion of the tables, easy pace is 10:00 to 10:30 and tempo is 8:48 to 9:07. For an easy pace, though, I'd go by the conversation test over a predetermined pace. I like @MobyCarp 's explanation for purpose of various paces as well. It makes good sense.

    @9voice9 awesome race!! Thanks for sharing your reflection too!
    @skippygirlsmom great pix!
    @MNLittleFinn that Ely marathon with your mom sounds fantastic! I bet it's a very scenic course. Glad things are going well for you again!
    @Stoshew71 's blog post about marathon training plans is exactly why I prefer to learn the concepts of training and develop my own plan to fit me and my schedule. It might not be an optimal plan, but since I have no delusions of ever being competitive, it works great for me and I have ownership of it.
    @katharmonic one of the reasons I love trail running is that the pressure of making a race goal or PR each time is out the window. Even the same course can present widely different conditions on different days making direct comparisons futile. It's much more laid back.
    @orphia Very cool that you saw kangaroos! It's safe to say I'll never have that experience.
    @MobyCarp great race!



  • girlinahat
    girlinahat Posts: 2,956 Member
    had a tender interview meeting today, so could fit in a longer morning run than normal. Managed a 5.4mile run and felt like I could have gone a bit further.

    total miles so far this month are 30, and I think I set myself a goal of 40 miles, so am hoping to smash that.

    Having said that - I'm living on borrowed time. Everyone around me has been sick, with one of the worst colds and coughs I've seen in years. I'm hoping the nausea I've had the last couple of days and the lingering headache is just a migraine. Can't be many times I'd be HOPING for a migraine!!!!
  • jennkain97
    jennkain97 Posts: 290 Member
    1/4- no shoes
    1/5- barefoot treadmill 1.5
    1/6- barefoot treadmill 1.7 =3.2
    1/7- 2.15 =5.35
    1/8- 1.626 = 6.976
    1/9- rest day
    1/10-2.191 =9.167
    1/11-travel day
    1/12-travel day
    1/13-travel day
    1/14-travel day
    1/15-2.35 =11.517
    1/16-1.503 =13.02 of 30 miles

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