January 2017 Running Challenge

10K race today at village of Buchlyvie, unfortunatly i have strained a muscle so i will get on foam roller and see how it feels

1/1 - 5k
2/1 - 0
3/1 - 3k treadmill + 45min spin class
4/1 - 0
5/1 - 10K (5k treadmill 5k run)
6/1 - 0
7/1 - 6.2k
8/1 - 6.1k
9/1 - 0
10/1 - 4k treadmill 45min spin
11/1 - 0
12/1 - 3.6k treadmill 45min spin
13/1 - 8k
14/1 - 0
15/1 - 9.2k
16/1 - 4k run, 3k treadmill 45min spin
17/1 - 0
18/1 - 0
19/1 - 0
20/1 - 6.2k
21/1 - 6k treadmill
22/1 - 6.4k
23/1 - 0
24/1 - 5.2k ....in the woods at NIGHT woop woop
26/1 - 7.2

Total 92/100

Orphia wrote: »

It was so ridiculously beautiful at parkrun this morning, I couldn't help running a feelgood 5K.

Gorgeous pics, @orphia! this one is incredible. You look great and so nice and warm. I am currently trying to force myself out in the cold for a run and am really jealous.

Fabulous early morning run. I volunteer at a food pantry once a month, so I got up early to try and sneak my 18 miles in prior to that. After some delays with the dog and the tummy, I didn't get out until 6:45 and that wasn't going to give me enough time to get in the 18 I wanted, so I will be doing that tomorrow. However, this morning's run could not have been more perfect. Cold, but peaceful and pretty. I love running early on the weekends because nobody is up yet. I ran along the ridge across the road which gives distant views of downtown Cincinnati and fantastic sunrises. I actually took my phone for maybe the first time ever, but it quickly died (note to self: turn off Bluetooth connection to Garmin prior to running). I was kind of bummed because I could have gotten some great sunrise photos. Oh well, at least now I have time for a yummy homemade cappuccino and a nice long shower!

@orphia the pictures are beautiful

So the little annoying twinge I felt in my hip area has decided it's going to be intense pain every time I try to walk instead. WTF I'm at 60 miles for month which is way more than I've run in a few months. So I'll be happy and give my hip/leg whatever it is a few days rest.

Hello!

Aim: 100k

8/1: 5.7K
12/1: 2.6k
14/1: 10.4k
15/1: 1.6k
16/1: 5k
18/1: 3.3k.
19/1: 15k
20/1: 2.6k (warmup for strength training)
21/1: 10.3k various surfaces: asphalt-beach-gravel
23/1: 3k (warmup for strength training)
24/1: 13.8k (w/u-intervals-c/d)
25/1: 2k (warmup for strength training)
27/1: 2.8k (warmup for strength training)
28/1: 11.4k (easy, various surfaces)

89.5/100k

Stay free of injuries!

January Running challenge
Goal: 50 km
Ran: 20.4 km/50 km

A serious health crisis in family and my rabbit like nature affected my progress. Hope to make at least 30 km this month!

28/1/17 2 km
12/1/17 4 km
11/1/17 6.4 km
5/1/17 5 km
3/1/17 3 km

Congratulations to everyone meeting their January goals as the month comes to a close in the next few days!

To try to fill the non-running hole in my life right now, I've taken to reading up on various aspects of marathon training (mostly RW Big Book, as previously mentioned) and I've also been frequently been browsing Running In The USA to see which races I may try to set as goals when I return to running. Right now, I'm already signed up for a marathon relay team with my mom and my sisters for the Illinois Marathon in April. My portion is 6.9 miles and my PT thinks that will probably be right where I will be at that point. My mom and step-dad are heading east for the Buffalo Marathon on Memorial Day weekend (step-dad is running the full). The complete first half of the marathon is the half course and it's a pretty fast course (I had a hard time slowing myself down when I ran the full in 2015) and I remember thinking that I would like to run the half marathon some time. So, I may join them on their trip and run the half. I'm thinking of a few other half races for the summer but am mainly trying to think of the right timing for a full marathon. I would probably be able to train back to a full marathon by July or August but there's not really a good selection of full marathons that time of year within driving distance. I really wanted to run at least two marathons this year, so I'm thinking one in September (possibly the Erie, PA marathon) and another one in October or November. The Columbus Marathon would be the obvious choice and is looking like the best one since it's right in my own backyard and I've never run it before since it always falls the weekend after the Chicago Marathon.

juliet3455 wrote: »

@OSUbuckeye906 Did you stop to take your Pulse?
As one of our drills in the adult swim club we would swim a distance and take our pulse. 25, 50, 75, 100m intervals. We were all surprised that our pulse was higher than we Felt it should have been. As one of my running/swim club friends said when she does a Sprint/Speed session on the Treadmill ( equivalent to a Sprint Ladder Drill in the pool ) she is spent and her HR is the same as in the Pool but she doesn't have the same spent feeling in the pool. The HR data indicates an equivalent WO but the general feeling is that the swim was easier.

@juliet3455 I haven't taken my pulse (or worn a HRM/watch), so I'm not sure what my actual HR has been. I know it's hard to feel how hard you're working in the pool, but I can tell my HR is much lower during aqua jogging than swimming laps. I'm curious to know the difference though, so I'll try to remember to take my pulse next time. Ideally, I'd like to wear my watch so that I can know my HR without having to take my pulse but I'm too nervous to wear my newer watch and my older watch has mixed online reviews to whether it can hold up under water. May decide to wear the older watch a time or two just to get an idea of HR.

@skippygirlsmom Hope a few rest days helps the pain in your hip!

@Orphia Beautiful picture!

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

01/17/17 - 5 miles
01/18/17 - 5 miles
01/19/17 - 10 miles

01/21/17 - 6 miles
01/22/17 - 5 miles
01/23/17 - 5 miles
01/24/17 - 4.5 miles

01/26/17 - 6 miles
01/27/17 - 11 miles
01/28/17 - 6 miles

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.
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.
01.21.17 - 1.1 m. Not feeling it today.
01.22.17 - 14.2 m. 9:40 pace. 61 degrees in Ohio!
01.23.17 - 9 m. TM. 8:27 pace.
01.24.17 - 3 m. TM. No energy today
01.25.17 - 10.2 m. TM. 8:27 overall pace.
01.26.17 - 5 m. 9:00 pace. Again, no energy
01.27.17 - 13 m. TM. 9:25 pace.
01.28.17 - 7 m. TM.

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
1/20 – rest day
1/21 – 16.16 easy
1/22 – 7.63 one hour easy
1/23 – 6.50 easy
1/24 – 8.23 warm up, speed work, cool down
1/25 – impromptu rest day
1/26 – 5.17 easy (AM)
1/26 – 5.04 slow jog, time trial, easy run, slow jog (PM)
1/27 – rest day
1/28 – 13.23 paced run + race

January total to date – 201.50

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 – After Wednesday's rest day, I thought I might run 5 or 6 miles on my normal Friday rest day. It didn't happen. When I had time to run in the morning, I used it to mop the kitchen floor instead. I can run any time; getting the motivation to actually mop the floor is a rare thing. The rest of the day was scheduled full, in anticipation of not needing time to run. In theory, could have run in the evening; opted to get to bed at a normal hour instead.

This morning was the first paced run of the training session at 7:30 AM. I am assigned as the 8:00 pacer, and it turned out there were 2 marathon trainees in my pace group. The assigned routes were 5 + 3 miles, with the half marathon trainees stopping at 5. The other 8:00 pacer was stopping at 5, so I felt obligated to go back out for the last 3. The trainees turned out to be a pair of young ladies who have run one half and two halfs, respectively, and are working toward their first marathon at Buffalo 2017. They clearly need to learn pace discipline, to run the long runs slow. Intellectually, they get it; in practice, it's a hard thing to do at first. I remember. So I slowed them down a few times, missed a couple of turns, adjusted the route to make up for that, and brought in 8.35 miles at an average pace of 8:07 per mile. Close enough, and a good first paced run.

Got done with that, and drove from Rochester to Victor for Freezeroo #4, the Hearnish 5 mile at 10 AM. The Hearnish is traditionally a race of inexact length. Runners compare Garmin results to determine actual distance run. By 10, it was 30º F (-1º C) with 10 mph W wind and snow flakes in the air. But the snow wasn't sticking, we had good running surfaces, and many of the places where we should have been running into the teeth of the wind had decent shelter from it. This is not an A race for me, so the task was to run it about T pace (lactic threshold) rather than as fast as I could run for 5 miles. Garmin reported 4.88 miles in 32:51. Official time was 32:49.797. I was amused at having an official time to the thousandth of a second for a race where even the organizers don't know the precise distance. Best estimate, maybe 7800 meters.

That result was good for 16th of 134 overall and 1st of 10 in the M 60-64 age group. The Freezeroo series is scored on a complex points system, with scores from your best 4 races counting for the series. I've won the age group in the first 4 of the 6 race series. By itself, 4 age group wins does not guarantee a series age group win. But I looked at the details of the series standings when they got posted, and it appears to be mathematically impossible for any of my competition to catch up. So I am free to skip one or both of the remaining races, should that make sense in the context of Boston training. I'm tentatively planning to sit out the February 11 race, because the Boston plan calls for a 22 mile run that day and I'm not crazy about having an 8 mile race as part of a 22 mile day.

Freezeroo is low budget, so there is no bling for the individual races. I don't know if the series win is good for anything but bragging rights, but I'm going to enjoy those bragging rights when I go to the Greater Rochester Track Club banquet this evening.

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) short course, finished 4.88 miles in 32:50
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)

Another 4 miler today. Weather looked the same as yesterday per my weather app. However I headed the opposite direction and the headwind was freezing me! I made it about 7 mins then caved in and changed my route. I was warm then and when I finally turned back into the wind it wasn't so cold.

Lower body strength later.

@orphia Great pics!

@skippygirlsmom Good luck resting the hip. Why must our bodies betray us?

@_nikkiwolf_ Thanks Nikki. It feels good to get going finally. I've signed up with a trainer at the gym again and I'm lifting 4 days now so probably won't get a lot of miles in but as long as I'm moving forward I'll be happy. I'd love to run some 5K's at least this year. Sounds like you still had a good run even with the ground conditions.

@louubelle16 Great 15 mile run, and well done on passing your goal!

@lporter229 Good luck with your 18 miler!

@skippygirlsmom Well done on your epic month! Enjoy the rest and your injury should be fine, I hope.

@lissadecker Go you! Great month!

@luluinca Good luck next month!

@autumnblade75 Nice steady month for you. That mileage has been racking up.

@AdrianChr92 How long has that epic streak been going?

Took my first dose of the new medication (mirtazapine) last night. Holy *kitten*, am I groggy today. Wound up taking a nap instead of my usual Saturday run. Hoping this doesn't last too long. I am planning to run tomorrow regardless of how I feel.

Also, my appetite seems to be pretty ravenous today. Not sure if it's from the 1.5 hours of running yesterday or the medication. Last thing I want is to gain weight from the medication (that's happened before, not fun).

Looks like a lot of people had good, productive days today. Great job all ya'all!

Finally checking in for the day. Took a rest day today because I'm fully in paranoid mode about my shin. The thinking part of me day myself it's not a stress fracture, but thr freak out side is convinced it is. Oh well, rest day is an ok thing. Thinking I might rest until like Wednesday and get a run in them so I have something to report to my PT when I see him on Thursday.