January 2017 Running Challenge

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  • autumnblade75
    autumnblade75 Posts: 1,660 Member
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    Orphia wrote: »
    @autumnblade75 Nice steady month for you. That mileage has been racking up.

    Yes, ma'am. My husband insists that tomorrow be a rest day. He notices that I'm favoring one leg - I did something to the calf of my left leg on that 11 miler. It's sore at the top of the muscle, behind the knee and it stiffens up when I sit. It loosens up reasonably after a quick stretch, but I have a marathon coming up in June (same day as @MNLittleFinn, but different race) and can't afford to let that turn into a "real" injury.
  • AdrianChr92
    AdrianChr92 Posts: 567 Member
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    @Orphia Just this month, but I'll take this monday off, goal is gonna be close, might miss it

    Today long run became just 6 miles. It was cold, damp and foggy and I just didn't feel the mojo and decided to quit and go home

    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
    January 21- 7.5 km
    January 22- 17.2 km
    January 23- 8.6 km
    January 24- 13.3+5.0 km
    January 25- 10.0 km
    January 26- 6.0 km
    January 27- 13.2+6.0 km
    January 28- 7.7 km
    January 29- 10.0 km

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  • mustb60
    mustb60 Posts: 1,090 Member
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    January Running challenge
    Goal: 50 km
    Ran: 25.6 km/50 km

    29/1/17 5.2 km
    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
  • shanaber
    shanaber Posts: 6,399 Member
    edited January 2017
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    I am 10 pages behind here but hope to have some time today to read through and get caught up again. Today will be an active rest day after my long run yesterday. I am heading into a modified taper this week next week leading up to my race next Sunday. As a result I may miss my goal by a couple of miles but considering my work schedule and travel I am amazed I got this close.
    After lots of procrastinating on Saturday morning I did get my long run in and done. It was windy which actually helped a bit with the heat (mid to high 70's) until it got so windy I couldn't run going into it. We turned off and headed back to the paved trail where it is more protected but not as beautiful as running right along the river. I also saw an acquaintance from a few races, who trains kids for the LA Marathon. He is in his late 70's and was very excited that he BQ'd again and is headed for Boston in a couple of months. After he and his team of kids run LA of course! It was so inspirational to talk to him. We were talking about speed and he told me (since I am relatively new to running) that I have at least 10 years of time improvements before I level off... It is good to know that I could even still be running in 10 years!

    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
    01/16......0.00......48.57 - Off to Texas
    01/17......3.66......52.23 - Treadmill
    01/18......0.00......52.23
    01/19......4.25......56.48 - Treadmill
    01/20......0.00......56.48 - Home YAY!
    01/21......0.00......56.48
    01/22......6.62......63.10 - Very wet rain run
    01/23......4.54......67.64
    01/24......2.74......70.38 - + Strength Training
    01/25......2.00......72.38
    01/26......3.87......76.25 - + Strength Training and Rally class
    01/27......5.10......81.35
    01/28....10.40......91.75

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    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
  • kristinegift
    kristinegift Posts: 2,406 Member
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    1/1: 5 miles
    1/2: 2.4 miles
    1/3: Busy day
    1/4: 4.5 miles (am), 4.5 miles (pm) + lifting
    1/5: 6 miles
    1/6: 4 miles + lifting
    1/7: 4.2 miles trails
    1/8: 10 miles +0.6 (Cocoa Classic 10 miler)
    1/9: Sick day
    1/10: Sick day
    1/11: 4.5 miles
    1/12: 6 miles
    1/13: 5 miles + lifting
    1/14: Lazy day
    1/15: Lazy day
    1/16: 4 miles + lifting
    1/17: 8 miles
    1/18: 4.5 miles + 4.5 miles
    1/19: 2.6 miles + lifting + 6 miles
    1/20: Rest day
    1/21: Women's March / Lazy Day
    1/22: 8 miles of trails
    1/23: 6 miles
    1/24: Impromptu rest day
    1/25: 4.2 miles + 7.8 miles
    1/26: 2 miles + 6 miles
    1/27: 2 miles + lifting
    1/28: 12 miles
    1/29: 8.3 miles trails

    Another Trail Sunday Runday! Went out with a running buddy and her dog, and we had a good ol' time getting lost (because our maps didn't reflect new/re-colored trail markers) and tromping through mud (yay rain run-off!). Today's run was far less rocky and way less slippery than last week, so my legs felt pretty good (if tired!) by the end of it. Definitely getting used to this whole trails thing.

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    Winter/Spring 2017 Races:
    1/8: NYCRUNS Cocoa Classic 10 mile 1:21:37 (10th AG)
    2/18: Febapple Frozen 50 - 10 mile (trail)
    3/12: E. Murray Todd HM
    3/18: Looney Leprechaun 10k (trail)
    3/26: Philly Love Run HM
    4/30: New Jersey Marathon (or HM)
    5/14: Delaware Marathon Running Festival HM
    5/21 or 5/28: Cleveland or Vermont City Marathons (maybe)
    7/1: Finger Lakes Fifties 50k (trail)
  • kimlight2
    kimlight2 Posts: 483 Member
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    Yesterday was rough with a headache and dizziness that didn't go away during the run. I had planned on 5 but settled for 2 and made up 2 today. Have not done back to back days and it wasn't as bad as I thought it would be. Tomorrow is a cross train day for core and back so that will be a good rest for my legs. I am 7 short of my goal for the month but that is OK.


    Date. Run. MTD
    1/2 - 2 miles - 2 miles
    1/4 - 4 miles - 6 miles
    1/7 - 3.6 miles - 9.6 miles
    1/13- 2.5 miles - 12.1 miles
    1/16- 5.0 miles - 17.1 miles
    1/26- 2.0 miles - 19.1 miles
    1/28- 2.0 miles - 21.1 miles
    1/29- 2.0 miles - 23.1 miles

    5/21 Cleveland Marathon Half
    6/11 Run and Ride Cedar Point Half (back up plan) otherwise...
    6/10-11 Run and Ride Cedar Point 5k and 10k
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
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    @mobycarp great job on the race
    @kristinegift great 12 miler yesterday and sounds like a fun trail run…even the getting lost sounds fun. If I got lost on a trail here, I swear you would hear deliverance music.
    @stoshew71 another great mileage month
    @MNLittleFinn the orthopedic doctor told me a stress fracture is not something that will come on right away, it’s a slow process - if that makes you feel better :smiley:
    @zipsterj nice picture, I like cake
    @shanaber sounds like a great person to talk to. I love when I run into someone that him and get to chat.
    @kimlight2 hope you're feeling better

    Thanks everyone for the well wishes on my hip. It's weird, it still hurts, when I feel it there is a lump there. I'm sure it'll be okay doke in a few days. It's doesn't feel like a muscle thing, it feels like a bone thing... very weird.
  • 7lenny7
    7lenny7 Posts: 3,493 Member
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    @mobycarp, nice race, as usual
    @kristinegift muddy trails are awesome!
    @skippygirlsmom hope that hip gets sorted out quick.
    @orphia helluva run!
    @lporter229 you're welcome! I'm glad you fit in a joy run. I'm a firm believer in the best run you can do is one that makes you happy. No training regime should be so inflexible that you can change it up a bit now and then. We need to keep in touch with why we're doing this to begin with and make sure to nurture that.
  • vandinem
    vandinem Posts: 550 Member
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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
Jan 22     5.3       62.5
Jan 25     5.4T      67.9
Jan 26     4.5T      72.4
Jan 28     5.1       77.5
Jan 29     3.7       81.2

    exercise.png

    Made it! Congratulations to all runners this month ... see you in February!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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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
    1/22- 3.14
    1/23- 5.06
    1/24- REST
    1/25- 7.15
    1/26-REST
    1/27- Rest/Hypochondria
    1/28-Rest/Hypochondria

    Total: 83.07

    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: three lovely miles after a 3 day lay off with no issues while running.

    I'm starting to think I have the mother of all cases of shin splints. My shin hurts off and on when I'm NOT running. After a few minutes of running, there is no pain, but, when I'm concentrating on how it feels, I think my shin feels tight, though I did notice a TINY bit of pain when I had to run on thick ice a few times, to avoid cars. When I stop running it hurts for a little bit but goes away and comes back off and on again. I'm going to risk a slow 6 miles tomorrow so I can kind of get back/stay on training schedule....

    On another note, this is one of the few times I've run in the middle of the day, and after having had coffee this morning...I noticed my HR was a little higher...go figure

    Second note...My new Mizumo pants were great!
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
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    Slept in until nearly 11 today, then went for a 5 mile run in snow flurries. So nice. Also a really good 5k time for me, 33:30.

    I don't feel as groggy today as I did yesterday, but then again I got a lot of sleep. :smile:
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    @7lenny7 - Nice race report. I find the concept of managing a race by HR fascinating, though I've never done it. Last half I ran (Winter Warrior), I ran by feel with the mantra of "race, but don't kill myself." Ended up with average HR 149, max 157, and a flat chart; but not as flat as you report. I'm pretty sure 161 would be a higher HR than I'd want in a half, but then I'm an old guy. Maybe in the low 160s for a 5K would work well for me. (Pause to check . . . average 157, max 167 for the last 5K I ran hard. And the chart wasn't as flat as you report.)

    Bottom line, I'm *really* impressed that you can manage your heart rate to that narrow a target range.
  • OSUbuckeye906
    OSUbuckeye906 Posts: 315 Member
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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
    1/21: 3 miles walk, 10 miles bike
    1/22: 45 mins swim
    1/23: 2.1 mile walk, 6.1 miles bike
    1/24: rest
    1/25: 40 mins aqua jogging
    1/26: 6.5 miles bike
    1/27: 32 mins aqua jogging, 32 mins swim
    1/28: 2.3 miles walk, 9.5 miles bike
    1/29: 30 mins aqua jogging, 30 mins swim

    Started off with aqua jogging today and I decided to do a workout that included a warm up, 2 sets of 1:30 speed intervals with 0:30 rest between, and then a cool down. I decided to take my HR several times and found that, on average, it was about 100-110 after speed intervals and 75-80 after recovery intervals. So my HR is definitely slower, as I suspected. I could probably go a little faster but my balance/form might suffer. Also, it's a bit annoying to constantly be turning around and changing the direction of momentum since the deep end is a little less than half of the length of the pool. I think I'm either going to try sustaining the faster pace for a constant time period or at least do much longer intervals.

    The rest of the workout was swimming laps and I decided to do speed intervals for that too, alternating every 100 yards between fast freestyle and recovery breast stroke. I decided to take my HR several times while swimming to compare and, on average, my HR was 120 after the recovery breast stroke laps and 135-140 after the fast freestyle laps.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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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
    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
    1/29 – 14.07 easy with hills

    January total to date – 215.57

    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 – With all the short races I've been doing on Saturdays, I haven't been getting as many true long runs in as I'd like. Yesterday's assignment was 12-15 miles with hills. I ran 13 miles, and there were hills in the Freezeroo, but it didn't feel like a long run.

    Today's assignment was 8-14 easy miles. With upcoming travel, it's going to be challenging to get the assigned miles in for this training week. So I decided on 14 miles, and start with a route that has hills. That will make up for not really doing what was assigned yesterday. It was 28º F (-2º C), with 15-20 mph SW wind and overcast skies. The dusting of snow we got overnight had melted off the pavement, so I felt reasonably confident wearing road shoes. The route I ran had a lot of exposed areas and long stretches of running south or west with the wind on my right or left forequarter. It felt more Freezeroo-like than yesterday's race did.

    This week will be an interesting adjustment to the marathon training plan, not so much for running 8K of cross country on Saturday as for the associated travel. It's not clear what opportunities I will have to run on Thursday, Friday, or Sunday; I'll just have to wing it and do the best I can.

    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)

  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @MobyCarp Nice run today, and Good luck with the travel this week! I'll save saying good luck on the race for later in the week.
  • 7lenny7
    7lenny7 Posts: 3,493 Member
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    @ddmom0811 I don't pay attention to zones so much, but looking at the Friel Training Zone Approximation portion of the Daniels tables, my Zone 4 is 156-163, so upper half of Zone 4.

    @MobyCarp While I did have a target HR and worked to keep it close, over the course of the race, my main feedback was not the HR number on my Garmin but my perceived effort. After a mile or two, my HR and perceived effort were in tune and all adjustment was based off of effort. I still check my HR, but it was always right where I wanted it. Also, the HR variation I mention was average HR for each mile. My max HR for each mile varied between 163 and 172.

    Here are my splits (GAP = Grade Adjusted Pace) and my HR chart

    Lap Distance Pace GAP Avg HR
      1 1.0 mi 8:38 /mi 8:22 /mi 161 bpm
      2 1.0 mi 7:57 /mi 8:23 /mi 162 bpm
      3 1.0 mi 8:29 /mi 8:30 /mi 162 bpm
      4 1.0 mi 8:49 /mi 8:36 /mi 161 bpm
      5 1.0 mi 8:30 /mi 8:33 /mi 161 bpm
      6 1.0 mi 8:26 /mi 8:21 /mi 160 bpm
      7 1.0 mi 8:34 /mi 8:16 /mi 163 bpm
      8 1.0 mi 8:14 /mi 8:17 /mi 163 bpm
      9 1.0 mi 8:09 /mi 8:29 /mi 159 bpm
     10 1.0 mi 8:33 /mi 8:27 /mi 160 bpm
     11 1.0 mi 8:33 /mi 8:38 /mi 157 bpm
     12 1.0 mi 8:23 /mi 8:30 /mi 159 bpm
     13 1.0 mi 8:26 /mi 8:02 /mi 163 bpm
     14 0.2 mi 8:13 /mi 7:47 /mi 167 bpm


    gc4v32j44fld.jpeg

    Time to go out for a run!
    HR.jpeg 37.4K

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