January 2017 Running Challenge
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01.01.17 - 15 m. LR
01.02.17 - 10 m.
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.
01.09.17 - 11 m. TM @ 8:35 pace.
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. 9:14 pace.
01.15.17 - 10 m. 9:33 pace.
01.16.17 - 11 m. TM. 8:18 pace.
01.18.17 - 11 m. TM. 8:11 pace. #WorkingHarder
01.19.17 - 7.4 m. EZ run.
01.20.17 - 18 m. TM. LR. 9:10 pace. Watched Forrest Gump
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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
1/20: 3 miles walk
I had planned to walk 3 miles today at the gym on the treadmill. As I was getting off work, the sun was shining and it was close to 60F. I was a little disappointed because I knew by the time I got home, it would be almost dark and I had already brought my things to go straight to the gym, so that's where I headed. I drove by the track behind the junior high school next to my gym just to see if they had lights that were on, but no luck. Went into the gym to change and decided, to heck with it...there are tons of lights surrounding the school and it's a pretty big school, I'll just walk laps around the school so I can still walk outside. Because of rain and the fact that I've been pairing a lot of my walking with time on the stationary bike, I haven't gotten any exercise in outside since I've had to stop running and it felt so nice. The actual walk was a success too...3 miles in 41:47 (13:55 min/mile). I'm not sure why I do this, but when I'm trying to walk faster I tend to really lengthen my stride instead of trying to take faster, shorter strides. I need to remember that an increase in SPM matters even when walking too, because by the end my knees were bothering me a little bit, which I think was from overextending them.
In other news, I decided pick up the RW Big Book of Marathon and Half-Marathon Training that @Stoshew71 referenced in his blog post he linked to at some point. Even if some or a portion of what is mentioned in the book are things I know or have read before, I'm hoping to gain a new perspective on a few things. I'm specifically interested to read their section on injury prevention. Never can hurt to go back to the basics.
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MNLittleFinn wrote: »Am I nuts for considering this? I wear size 7, and from what I can tell, the "big kids" size 7 they have listed is the same as the adult.....
http://www.saucony.com/en/kinvara-5/15262K.html?dwvar_15262K_color=S91000-9#cgid=outlet-men-shoes&srule=price-low-to-high&start=1
If you normally get male shoes, male shoes are a bit wider than female shoes. I have wide feet, and I buy man hiking boots since they have a better width without making the heel super wide like "wide" shoes do.
If you have narrow feet, then you should be good. Real men wear pink, right?1 -
Have fallen a tad behind on running because last weekend my 31-year-old nephew (wife's sister's son) lost his battle with PTSD. We had the funeral today. Yes, running is sometimes an escape from thinking about stuff, but sometimes it fades to zero priority with other things. I did compose a chunk of the eulogy while running.
<Reading the above it almost sounds like I'm regretful about not running. I have no regrets about how I spent this week.>
I'm not sure what the coming week might hold - there's a possibility that I'll head out to Oklahoma to help Cheryl clean out the apartment, and start the probate process. I don't want her going thru that alone (though there's Trey's ex-wife and son, and her family out there), but I don't know whether it'll be me, or someone else.
I'd appreciate your prayers and good thoughts for Cheryl and the rest of the family.
@9voice9 My sincere sympathies for your loss. How very tragic.1 -
@JessicaMcB So sorry to hear about your BIL. My thoughts are with you and your family.
@skippygirlsmom Glad to hear Skip doesn't have a stress fracture! I'm sure she will be anxious to get back to running after two weeks off, but tell her she's still go me beat
@Virkati Congratulations on the job!
@melaniefay82 Sorry about your fall but glad you weren't badly hurt! Of course that would happen on the sidewalk and not on the trail lol.
@greenolivetree You've been through quite a lot lately. I hope you were able to get some much needed rest and alone time.
@AdrianChr92 Awesome photo!
@9voice9 Very sorry to hear about your nephew. Sending lots of good thoughts your way for you and your family.
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Thanks @OSUbuckeye906 and @Orphia
I made a short trip to Walmart around noon today and that was like a breath of fresh air. We're still at the hotel. Not sure when hubby's ready to travel.
@9voice9 So sorry for this tragedy in your family.3 -
5km tonight
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Forgot to post my monthly challenge goal. After failing to meet my goal 2 months in a row, I am staying with the 50 mile goal for this month and at least one in outside per week.
1/1......rest day Happy New Year!
1/2......6 miles...pace 12:30.
1/3.....work
1/4.....Jillian Michaels Banish Fat Boost Metabolism, Classical stretch
1/5......3.72 miles on treadmill @ 12:14 pace, average heart rate at 88% max.
1/9.....3.87 miles on treadmill at 11:45 pace, average max heart rate st 85%.
1/20.....3 miles...pace 11:30, av max heart rate at 89%.
I haven't gotten any exercise in 11 days. We visited my mom this week and she loathes exercise. Also I've been eating badly;;;2 meals at fast food restaurants. 2 more nights at work, and then will hit it hard next week.
Beautiful weather in Indy today...55 degrees and no rain. I worked last night and had a stupid meeting at 5:30 p.m. I thought that I had time to run at least 4 miles but had to make time for recovery and rush hour traffic. It still felt good to get a run in, albeit short.
Total...16.59
Goal...50 miles
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kellybea73 wrote: »@stoshew71 This will be my 2nd year doing the Oak Barrel. I loved it. I did the Kentucky Derby Mini in 2015. Great course and good easy run. I also did the Run the Bluegrass in 2015. I am on the WeRunHuntsville FB page. Good luck on your full. Kentucky is my home state.
@ereck44 Here is the one my friend and I are following. We just added cross and strength 2 days week.
http://www.dudleyladies.co.uk/sub_2hr_30_half_marathon_schedule.htm
@kellybea73 Thanks so much. This plan looks very doable....3 runs per week easier to achieve than 4 or 5. Some people on here run 6 days a week. Whew! How do they fit in in?
My event is the first Saturday in May....(or Derby day). I would have to start the second week in February. Winter in Indy this year has been mild. It is usually mostly over at the end of February...the weather has been so crazy lately, who knows?0 -
@RespectTheKitty - wow! Amazing weight loss!!!
@AdrianChr92 - that is beautiful!!! As long as it wasn't too cold.
@zipsterj - lol on pics. Where is it?
Its a place called Bantaskine Estate/ Canada Wood - Falkirk Scotland and 10mins drive from home
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@9voice9 I'm sorry for your loss, thoughts and prayers for you and your family
Date.......Distance
January 1 - 12.1 km
January 2 - 7.0 km
January 3 - 12.9+5.3 km
January 4 - 11.5 km
January 5 - 7.0 km
January 6 - 3.8 km
January 7 - 9.45 km
January 8 - 9.8+6.0 km
January 9 - 5.2 km
January 10- 10.0+6.0 km
January 11- 8.0 km
January 12- 7.0 km
January 13- 7.0+7.4 km
January 14- 10.0 km
January 15- 13.1+6.1
January 16- 6.0 km
January 17- 10.0 km
January 18- 13.4 km
January 19- 10.0 km
January 20- 13.5+6.0 km
Januray 25- 7.5 km
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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
21/1,,,,,,,,,,,,3.0,,,,,,,,,,,,,,39.3![exercise.png[\img]](https://tickers.TickerFactory.com/ezt/t/wg0CHq8/exercise.png[\img])
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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
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
1/21- 13.11
Total: 564.57
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 13 mile Long Run. Well, HM distance is only like 0.11 miles further, right? Ended up running 13.11 miles in 2:08:03. I fully admit that this was far too fast, and my HR totally shows that. That said, My wife had to leave for work at 0730, and getting up at 0430 to start running at 0450 was about as early as I really could manage, so I was on a time limit.
A few observations:
-I was really glad I put my Yaktracks on, about 60% of the road was covered with semi-frozen slush, and another 10% was covered with a thick slick layer of ice. I'm pretty dang certain that the road conditions were part of my HR being too high.
-Headwinds, even light ones (2-3mph) the whole second half of a run, really suck.
- I now have decent confirmation of when I need to look at beginning fueling. The last 2-3 runs, right around mile 9-10, I could feel myself hit the wall a bit, same as happened at my 2 HMs last summer. All these runs have been fasted also. When I begin practicing fueling, I'm going to eat first at 3 miles (location of first water station for my marathon) and try fueling every 4 miles after that, which should mean fueling about every 40 minute or so.
-I really need to work on my pace control, and staying slow/controlled. Ideal pace for Grandma's is 9:55 (realistic might be more like 10:20) and I was faster than that the whole time on what was supposed to be a long, slow run. I'm going to have to figure this out sooner rather than later.
All in all, as a learning experience, not a bad run. I got it in before my wife had to go to work, and learned some lessons from it. Not too bad for someone who, a year ago, had never run more than 3 miles.5 -
3 weeks I've had a cold now, but today it's decided to come back strong and kick my *kitten*! Knew as soon as I woke up that no long run for me today, and at first decided to skip exercise altogether. Eventually about 11am I thought I should get out so headed out to do 10k. Was very hard work and after 5.9k decided to give up and walk home. After a few minutes walking I decided to try to jog back the remaining 2.5k or so - mostly just because the football was about to start and wanted to get home to watch it. It was a real struggle and was literally repeating to myself "you can get anywhere you need to go one step at a time!" just to keep myself going.
Surprisingly to me, my pace on both legs was around MP - the last bit back home felt a lot slower than that. Decided to skip the gym this afternoon and try to rest up.
When I set my 300km target for January I obviously hadn't banked on the illness, plus I thought I might be able to get in 5 long (20k+) runs over the month. At the moment I'll be lucky to get in 3, but I'll keep on steppin' and see how far I can make it in the last 10 days!
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 MP
21-Jan: 8.5k MP2 -
@dkabambe great job getting it done even while not feeling well! Getting home to see the game is a good motivator, and I like thr mantra you were using.
Who's playing?0 -
I'm in the UK so probably should have said soccer so that you understand me. In case you're still interested it was Liverpool vs Swansea but Liverpool lost1
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Date Miles MTD ------ ----- ------- Jan 02 6.5 6.5 Jan 07 4.3 10.8 Jan 09 4.3T 15.1 Jan 12 6.1T 21.2 Jan 14 7.5 28.7 Jan 15 6.6 35.3 Jan 17 5.2T 40.5 Jan 19 5.4T 45.9 Jan 20 6.2 52.1 Jan 21 5.1 57.2
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MNLittleFinn wrote: »
No you most definitely shouldn't, (Celtic is my Scottish team!).1 -
MNLittleFinn wrote: »
No you most definitely shouldn't, (Celtic is my Scottish team!).
Ok. I won't....lol3
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