January 2017 Running Challenge
Replies
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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
1/16 – 6.83 easy plus 4 strides
1/17 – 8.02 warm up, speed work, cool down
1/18 – 7.04 group run
1/19 – 7.67 warmup, speed work
January total to date – 139.54
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's assignment was 3 miles at MP, 2 miles at T, and 4 laps of stride the straights. With intervals measured in miles, I thought about running this on the roads in daylight. But there were some other things I wanted to do during the day, and when I got out the first time we had a light drizzle. It wouldn't have kept me from running MP or T, but I made the decision to use the daylight for other things and go to the club practice on the indoor track in the evening.
A pleasant surprise was that the college filed team was absent. That meant we had a full track, instead of being restricted to lanes 1 and 2 by pole vault equipment set up in lanes 3 through 6 on one end. That's good news for intervals in miles, because lane 6 is 7 laps to the mile as opposed to 1600 m for 8 laps of lane 1. (Of course you all remember that one mile is 1609 meters, right?)
The mental game on the indoor track is to count laps to the mile, and manually lap the Garmin each mile to have a record or real time per mile. I do this because Garmin's distance estimate from cadence is not accurate enough to get a real pace. I set out to target a 7:30 mile for MP and a 6:32 mile for T. That's a faster T than I would expect on the roads, but it's easier to run on the track.
I brought the 3 miles of MP in at 7:11, 7:08, and 7:09. The 2 miles of T came in at 6:38 and 6:32. Then it wasn't as hard to run 4 laps of strides as I had expected after the long MP and T intervals.
I'm a bit concerned that I seem to have fallen into training at the same pace for MP that I used last year. 3 or 4 miles of this is okay. Even 13 miles of it was not a problem. But it's too fast for me for a full marathon. Never mind that the calculators say my MP should be 7:02 to 7:08; 7:10 to 7:15 was too fast for me at Boston 2016. I need to go out slower, run controlled down the drop at Lower Newton Falls, run strong in the hills of Newton. It would be OK to speed up after I pass Boston College, if I am still capable of speeding up at that point.
Told Coach I'd run the MP too fast, and he didn't seem very concerned. He says I'll slow it down when I get to longer mileage. I hope he's right, but I suspect that slowing things down will only happen if I work on it.
It's traditional to take a 2 mile cool down run after speed work. Today I walked 4 laps instead. I had my eye on my weekly mileage, and I want to save some miles for Saturday. The math works out so I can run 16 miles on Saturday, and I'd like to do that as a continual easy run. Recent Saturdays have been cut up with races in the middle, and mentally I need to show myself that I really can run for 16 miles, not just run three times for a total of 16 miles. Yes, I know it makes no difference physically; but an awful lot of training is mental.
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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Between work and weather it's been a bad week for running. More windshield time than shoe time this week.
The Pine Apple Express came in from Hawaii ( Thanks @HonuNui ) Very humid warm Pacific air at elevation running over top our cold northern air. So when the Pine Apple Express cools off it has to get rid of moisture = Rain falling through the cold air = Ice Pelts = Everything covered in a nasty layer of clear ice and this becomes Black Ice on the High Ways.
A deadly combination. No Running, No Walking outside, No Driving unless an Emergency.
Looks like it might have to be the Dreadmill tomorrow at work in the dungeon.1 -
Thanks all for your support, I appreciate it. We head to the city for the wake tomorrow but the actual service won't be until the 27th. Me and my SIL are planning to attempt a few gym hours a day while we're there if all goes well. Run for your sanity and whatnot
January 1- Travel Day
January 2- 8.1km
January 3- 8.1km
January 4- 8.1km
January 5- Rest Day
January 6- 10km
January 7- 15.1km
January 8- 6km
January 9- HIIT Day
January 10- 10.1km
January 11- Rest Day
January 12- 10.1km
January 13- 7.1k
January 14- 21.1km
January 15&16- Off
January 17- 16km
January 18- 5.1km
January 19- 12.5km
137.4/160km
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@Virkati Congratulations on your new job!
@louubelle16 I usually find that people who think they have the answers to all of life's problems are the ones who have the most problems in their own lives, and no one who wants to run with them...
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
1/17 6 - 49.98
1/18 2.5 - 52.48
1/19 6 - 58.48
=========
Goal 75 km
Upcoming Races:
Polar Hero 5km OCR? - 2/4
Ottawa Tamarack 10km - 5/27
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@juliet3455 That just sounds nasty!!! Take care.0
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1/2: 5 miles
1/3: 3 miles
1/4: 4.3 miles
1/5: 3 miles
1/6: rest
1/7: rest
1/8: 60 mins swim
1/9: rest
1/10: 45 mins swim
1/11: rest
1/12: rest
1/13: rest
1/14: 9 miles bike
1/15: 3 miles walk, 9 miles bike
1/16: 45 mins swim
1/17: 2 miles walk, 6 miles bike
1/18: 45 mins swim
1/19: 9 miles bike
Gotten a little behind in the thread the past few days. I should have some time to catch up this weekend. I have my first PT session next Tuesday. I jumped on their website today to read my PT's bio and he's not one of the ones that has a background in running, though he is on the PT endurance team and they do know I'm a runner. I'm sure this person will be knowledgeable and I need to trust that they will do their job well, I'm just kicking myself for not looking into that sooner because it's a little too late to reschedule now.0 -
@juliet3455 Dreadmill in the dungeon due to Ice Pelts and Black Ice?! Wow!
01 Jan – 5 km parkrun course PB
04 Jan – 8 km
06 Jan – 6 km
07 Jan – 2.8 km parkrun water pistol marshal
08 Jan – 10 km Surf T Surf PB 54:56
11 Jan – 10.1 km
14 Jan – 9.3 km including parkrun 5 km PB 25:58
15 Jan – 15.3 km
16 Jan – 4.5 km
18 Jan – 12.1 km
19 Jan – 5 km to/from Body Balance
Total: 88.1 km
Did Body Balance yesterday, which killed my core and glutes. Went for a 12 km walk today.
I've been doing Body Balance once a week, nearly every week for about a year. I'm amazed how strong walking and running has also made me.
The last few weeks I've been getting into trying different arm balance yoga poses for the first time since doing gymnastics 35 years ago.
Crow pose (Bakasana):
Firefly pose (Tittibasana):
Fowl pose (Kukkutasana):
It's nice to find things I enjoy to help keep active when I'm not running. Pretty happy with the state of my cross-training, so sorry not sorry for the brag!
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I'm so exhausted - on the brink of a complete meltdown - I need a break - alone - me time - nap time - and my freaking knee is killing me for 2 days now. I could just cry. The idea of running right now is a joke.0
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1/11- 2.4..... 2.4
1/12- 3.4..... 5.8
1/13- 3.8..... 9.6
1/14- 2.7..... 12.3
1/15- 4.3..... 16.6
1/16- 3.3..... 19.9
1/17- 3.0..... 22.9
1/18- 4.0..... 27
1/19- 3.0..... 301 -
5.37km last night
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greenolivetree wrote: »I'm so exhausted - on the brink of a complete meltdown - I need a break - alone - me time - nap time - and my freaking knee is killing me for 2 days now. I could just cry. The idea of running right now is a joke.
Oh this isn't good. can you get away for a night somewhere? (preferably near a beach, beaches always help me).
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greenolivetree wrote: »I'm so exhausted - on the brink of a complete meltdown - I need a break - alone - me time - nap time - and my freaking knee is killing me for 2 days now. I could just cry. The idea of running right now is a joke.
I feel for you. You need to get some rest even for a few hours0 -
@orphia - wow! Those are amazing pictures!
Strength training for me after work. I used to only go 2x a week because I paid per session. But now I can go an unlimited # ... so aiming for 3. I thought about doubling up (run and lift) but I am really tired this week so decided to just lift today and overdo it on the weekend as usual.
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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
17/1,,,,,,,,,,,,3.1,,,,,,,,,,,,,,29.5
18/1,,,,,,,,,,,,3.1,,,,,,,,,,,,,,32.6
19/1,,,,,,,,,,Rest,,,,,,,,,,,,,32.6
20/1,,,,,,,,,,,,3.7,,,,,,,,,,,,,,36.3![exercise.png[\img]](https://tickers.TickerFactory.com/ezt/t/wg0CHq8/exercise.png[\img])
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greenolivetree wrote: »I'm so exhausted - on the brink of a complete meltdown - I need a break - alone - me time - nap time - and my freaking knee is killing me for 2 days now. I could just cry. The idea of running right now is a joke.
Hope you can get in a nice walk. Maybe the knee will tolerate that. I think you're experiencing an emotional crash. Happens to me and my DD.1 -
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
1/16- 5.38
1/17- REST
1/18- 7
1/19- XT- Just enough elliptical and other stuff at PT to count it!
1/20- 4.64
Total: 51.45
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. Assignment was 4 miles at E and 4 strides. I averaged 9:39 on the 4 miles, but my splits were kind of all over the place. The strides went better. I set my garmin for 0.1 mile intervals with 1 minute rest. This seemed to work well for me. My average pace on the strides got slower as I went, but that was more because I was concentrating on reaching max speed, holding it a little, then slowing down gradually.
After run cool down was the Myrtl routine.0 -
@Virkati Congrats on getting the job!
@Orphia Great photos! I'm kinda jealous because I can barely touch my knees...I'm just that inflexible!
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I've been doing mainly resistance training this week, so not much in the way of running, but I got out this morning, and will probably do a much shorter run tomorrow night as well.
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
20 - 13.21
Total: 84.23 / 1002 -
1/1 - Still wasn't feeling up to it.
1/2 - Bodypump, the 2.25 miles on the 'mill
1/3 - 4.5 miles on the treadmill (Trek class). That'll clean your lungs out.
1/4 - Stayed in bed. Lingering cold + a bratty greyhound = not enough sleep.
1/5 - Bodypump, then 2.25 treadmill miles.
1/6 - 4.2 'mill miles. -3° F is way below my comfort level to run outside
1/7 - Bodypump, then 2.25 treadmill miles.
1/8-1/13 - Sick, sick, sick.
1/14 - 3.4 'mill miles, then a quick upper body weight session.
1/15 - Church / family day.
1/16 - Too icy to run, too icy to drive. Barely left house.
1/17 - 4.8 miles on the treadmill (Trek class). Fingers crossed my illness is done.
1/18 - Hangin' at the hospital with my Mom while Dad had surgery.
1/19 - 4.01 miles outside! Woo hoo!
1/20 - 4.1 miles. 37° F at 5 a.m. on January 20? Yes, please!!
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Jan 1-5.3 miles
Jan 2- Rest day- P90X3 yoga
Jan 3- 6 miles w/ 3 @ tempo
Jan 4-5.1 miles (1 with crazy Stella)
Jan 5-5 miles treadmill fartlek run
Jan 6- 4 miles total -1 mile warm up outside with Stella then 3 miles of intervals on dreadmill
Jan 7-7.7 miles
Jan 8-14 miles
Jan 9- Rest day
Jan 10- 4.5 miles treadmill
Jan 11-6 miles (slow and icy)
Jan 12-5.7 miles
Jan 13-4.3 miles 12X30 second hill sprints
Jan 14-16.3 miles
Jan 15-6.2 miles
Jan 16-Rest day
Jan 17-5.2 miles
Jan 18-6.6 miles
Jan 19-4.7 easy miles
Jan 20-4 miles of dreadmill intervals
I did my interval work on the treadmill instead of hill sprints this morning because it was raining. It wasn't a downpour so I could have done them in the rain, but I was feeling wimpy and the dreadmill was the easier option. I also thought it might be a good change of pace for my hip flexor, which is probably nagging me because it has seen a good bit of elevation lately due to not having enough daylight to hit the bike path. My plan called for 10 X 30 seconds zone 5 with 90 seconds recovery. I would normally do the 30 seconds at 9.2-9.3 mph, but again, I was thinking of my hip, so I decided to do slightly longer, slightly slower intervals. I did 10 X 45 seconds @ 8.6 with 75 second recovery, but held the final interval for 0.25 miles. It ended up being the perfect interval workout for a cutback week. I felt like I had worked, but not killed myself. I think maybe I am getting the hang of this "easier" speedwork thing...
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@lporter229 I was using the TM for my intervals too, until my PT told me to stay off them. Looks like you had a good workout. How's the hip flexor doing? My PT and my training plan both have given me a decent amount of Hip Flexor exercises in them.0
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@karllundy how is dad doing? I know the weather is crazy right? 59F at 5:30 this morning.
@virkati congrats on the new job, so excited for you
@juliet3455 I've never heard about the Pine Apple Express, interesting. Sorry for all the ice sounds awful, stay safe.
@jessicamcb sorry for your loss
@mobycarp but an awful lot of training is mental. truer words were never spoken
@osubuckeye906 if you don't like the PT maybe you can change it after the appointment.
@orphia brag on girl! wow!
@greenolivetree hang in there and seriously I know it's easy to say, but you need to make some "me" time, you can't take care of everyone if you are spent. hugs
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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 some with Skip
1/15 - 3 miles
1/16 - 0 miles meet
1/17 - 0 miles lazy
1/18 - 0 miles early doc appt with Skip and I hate the cable man I waited for all day LOL
1/19 - 4 miles
1/20 - 4 miles
43 of 100 miles
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Nice run @skippygirlsmom0
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My (self-made) plan gives me one run a week where distance is prescribed but no particular aim - I usually use it to do some hill work, but sometimes throw in some fartleks or if I'm tired then just take it easy. Today was 5C, sunny and only moderate wind so just about perfect for my 14.5k "free" run. Decided to go out for a flat route at my old MP, (i.e. what I've been training at before this weeks new 10k PB), and throw in a hill at the end. Misjudged the length of the route so ended up at the bottom of the hill after just 8k, upped the effort going up the 1.5k hill. Coming down the hill one of my favourite "fast finish" songs came on, (had music on shuffle), which put me in a good mood so decided to keep the pace up for the rest of the run, (the last 3k was flat and done about HM pace).
Overall finished faster than MP, (pretty much bang on where my new MP is when adjusted for my new 10k PR though doubt I'd get close to that in a marathon!). Probably the best feeling run I've had so far this year despite having still not recovered from my cold - hopeful that once it goes away should be able to get some decent long runs in as well.
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
17-Jan: 10.6k Fast
18-Jan: 13.1k Easy
20-Jan: 14.6k MP1 -
@Orphia You are like spaghetti
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This was just posted on our We Run Huntsville Site, it's reflective skin spread. I think I might give it a try, a bit pricey, but getting hit by a car would definitely cost me more.
https://www.safetyskinproducts.com/
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@MNLittleFinn -The hip flexor is doing okay. I have been trying to do a lot of exercises for it. I would definitely not call it an injury at this point, just a weak spot that I need to pay attention to. I tend to agree with your PT about the treadmill. I definitely try to limit the amount of time I spend running on it and I have a particular pair of shoes that I think feel the best as far as keeping me on my form. In this case, I think that running hills outside would have probably done me more harm than the treadmill. Who knows...At this point in time, I am pretty much second guessing everything I think I know about running so...LOL
@Orphia Wow woman! You look amazing in those poses!1 -
@juliet3455 that ice does not sound fun! We had a couple of days of that recently but now with temps above freezing, along with salt on the roads, we're back to good running. Our driveway is still treacherous, but one I hit the asphalt, I'm good.
@JessicaMcB "run for your sanity" is right! I wish I had running to help me out when my brother suddenly passed away 6 years ago. I had a terrible time dealing with that.
@orphia, I think I'd hurt myself if I tried doing those poses!
@greenolivetree I don't that I can say anything to help but hang in there and do what you can to get in YOUR time.
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lporter229 wrote: »@MNLittleFinn -The hip flexor is doing okay. I have been trying to do a lot of exercises for it. I would definitely not call it an injury at this point, just a weak spot that I need to pay attention to. I tend to agree with your PT about the treadmill. I definitely try to limit the amount of time I spend running on it and I have a particular pair of shoes that I think feel the best as far as keeping me on my form. In this case, I think that running hills outside would have probably done me more harm than the treadmill. Who knows...At this point in time, I am pretty much second guessing everything I think I know about running so...LOL
That's me every couple of months......0
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