January 2017 Running Challenge

@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

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.




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)

@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
@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.

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

Made it! Congratulations to all runners this month ... see you in February!

@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.

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)

@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




Time to go out for a run!

1/27 - 3.1 mi
1/28 - Rest
1/29 - 4.5 mi
Jan. total: 93.8 mi. Goal: 90 mi.
Made my goal! Will aim higher in Feb. Love reading everyone else's progress & updates!

@7lenny7- Great job on your HM PR!

I mdid a pretty crappy job controlling my pace on my 18 miler this morning. I ran the first 6 miles with 2 running buddies and we stayed at a reasonable 8:40ish pace. I was on my own for the last 12. I knew I was running too fast, but everytime I slowed down I just couldn't keep from speeding back up, especially on the final miles when I knew I was close to getting done. I always just want to get there. Last 2 miles were 8:11, 8:09 for 8:27 overall average. Does anyone else have this problem?

Also, opinion question. My training plan is calling for the first of three 20 milers next weekend. I have a 10K on Saturday. I want to run it hard because it is my first ever 10K and it is part of a race series for my running group. Do I race the 10K and still try to do my 20 on Sunday? Or do I re-arrange my schedule and take a cut back week, which should be scheduled for the following weekend?

lporter229 wrote: »

@7lenny7- Great job on your HM PR!

I mdid a pretty crappy job controlling my pace on my 18 miler this morning. I ran the first 6 miles with 2 running buddies and we stayed at a reasonable 8:40ish pace. I was on my own for the last 12. I knew I was running too fast, but everytime I slowed down I just couldn't keep from speeding back up, especially on the final miles when I knew I was close to getting done. I always just want to get there. Last 2 miles were 8:11, 8:09 for 8:27 overall average. Does anyone else have this problem?

Also, opinion question. My training plan is calling for the first of three 20 milers next weekend. I have a 10K on Saturday. I want to run it hard because it is my first ever 10K and it is part of a race series for my running group. Do I race the 10K and still try to do my 20 on Sunday? Or do I re-arrange my schedule and take a cut back week, which should be scheduled for the following weekend?

Can you arrange to run another 14 miles on Saturday and then rest on Sunday? That's what I'd do, unless you want it all at once, in that case, some rearranging might be in order, I would recommend want to run 20 after racing a 10k, but then I've never run over 14 miles in a day before

@MNLittleFinn I thought about that, but I think I want to do them all at once. Also not sure I would want to do 20 miles total on top of a hard 10K. My 18 today beat me up, so I know that would be no picnic.

@MobyCarp That's very true. 2 of my running buddies are doing 14 next Sunday after also racing on Saturday (they are doing the 5K race), so maybe I will head out with them and then add onto the end if I feel it. If not, 14 would be my next weekend run, so I could just flip them.

Thanks for the replies guys!

My ticker doesn't seem to be working again! I ran 7 km today so I'm at 64.25km today with 15.8 to go