February 2017 Running Challenge
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This Week:
2.20.17 - lazy/lacked discipline.
2.21.17 - 10.4 m. 9:30 pace.
2.22.17 - 8 m. 8:40 pace.2 -
OSUbuckeye906 wrote: »I hope everyone who is sick with all the sinus/cold/respiratory/flu crud feels better soon! We've had a lot of illness going around work and I'm trying my best to avoid it.lporter229 wrote: »@Elise4270- Did you say MFP MRC destination race??? I'm in! Can you imagine everyone here showing up for a race together? That would be awesome. And if it's Hawaii, then hell yeah!
That really would be great! I'd love to go!1 -
OSUbuckeye906 wrote: »I hope everyone who is sick with all the sinus/cold/respiratory/flu crud feels better soon! We've had a lot of illness going around work and I'm trying my best to avoid it.lporter229 wrote: »@Elise4270- Did you say MFP MRC destination race??? I'm in! Can you imagine everyone here showing up for a race together? That would be awesome. And if it's Hawaii, then hell yeah!
That really would be great! I'd love to go!
You can count me in!! Would be soooo awesome and sooo fun!1 -
88.52% of goal
01-Feb: 3.18 miles
02-Feb: 9.32 miles
03-Feb: 8.75 miles
04-Feb: 7.00 miles
05-Feb: <Life Day>
06-Feb: 7.01 miles
07-Feb: 10.43 miles
08-Feb: 3.35 miles
09-Feb: 6.90 miles
10-Feb: 6.94 miles
11-Feb: 13.03 miles - Sweetheart 12K - 7.2m - 2/AG
12-Feb: <Life Day>
13-Feb: 13.44 miles
14-Feb: 9.42 miles
15-Feb: 3.11 miles
16-Feb: 9.40 miles
17-Feb: 6.47 miles
18-Feb: 12.51 miles - Al Toll 15K - 9.33 - 2/AG
19-Feb: <Life Day>
20-Feb: 6.90 miles
21-Feb: 9.28 miles
22-Feb: 3.16 miles
23-Feb:
24-Feb:
25-Feb: - Race Day!
26-Feb: <Life Day>
27-Feb:
28-Feb:
Upcoming Races:
25-Feb: Cantrell 5K, WR (*)
04-Mar: Albany/Snickers HM, Albany
11-Mar: Peach Road Race 10.5K, Byron (*)
18-Mar: Cherry Blossom Road Race 10K, Macon (*)
01-Apr: Run 2 End Alzheimers 5K, 10.5K, Bonaire (*)
22-Apr: Taylor County Race for Literacy 5K, Reynolds (*)
29-Apr: Running for Ronald 10K/15K, Macon (*)
06-May: All About Animals 10.2K, Macon (*)
13-May: Battle of Byron 5K, Byron (*)
20-May: Georgia Jugfest 5K, Knoxville (*)
27-May: Edge Fitness 5K, Bonaire (*)
04-Jul: Peachtree Road Race 10K, Atlanta0 -
2/1 6.3r 4.4w
2/2 5.2r 5.3w
2/3 0.0r 7.25w
2/4 7.0r 0.5w
2/5 4.2r 0.0w
2/6 5.1r 4.6w
2/7 5.05r 4.4w
2/8 10.0r 0.5w
2/9 0.0r 7.3w
2/10 5.2r 6.1w
2/11 7.5r 0.5w
2/12 4.65r 0.0w
2/13 7.1r 4.0w
2/14 6.3r 5.0w
2/15 5.2r 3.2w
2/16 7.6r 5.6w
2/17 0.0r 8.7w
2/18 7.1r 0.75w
2/19 5.2r 0.0w
2/20 8.25r 4.0w
2/21 0.0r 3.6w
2/22 5.25r 4.5w
Total so far = 112.2r + 80.2w = 192.4 miles
Not much to report. Another treadmill session. So looking forward to when I can run outside during the week.2 -
@MNLittleFinn I don't know how your last few weeks look, nor am I an experienced marathoner, but here's my suggestion.
First, you want to keep those 2 weeks available to "cash in" as long as possible, as @MobyCarp suggests. Instead of repeating the last two weeks before the taper, however, consider inserting two cut-back weeks. Instead of this:
consider this:- Week 16 - Big Miles
- Inserted Week - Cutback week by 10 to 15 percent
- Week 17 - Big Miles
- Inserted Week - Cutback week by 10 to 15 percent
- Week 18 - Big Miles
- Week 19 - Taper
- Week 20 - Taper to race
Doing this, you are not going to lose a bit of fitness and you'll allow your body a better chance to recover from all the hard miles you've been putting in. I think you'll reap a greater reward by the extra recovery than you would from the extra miles, and at a lower risk. For my ultra training I have every other week as a cutback week, other than some exceptions for scheduling reasons.
If nothing else, ask your coach.
This is what plan called for but it was a bigger cut. Mine was:
20
12
20
12
20
Taper
Taper
Race
Since I ended up having some knee issues, those cutback weeks really helped me. The 3rd 20 miler was awesome!
I'll know on Sunday if it worked or not.1 -
Wow. I'm 222 posts behind! No time to read them all tonight, but wanted to post my update.
I hit my monthly goal today AND ran past 13mi for the first time. It was on the elliptical, and broken into two segments since the machine won't let you go more than 60 min at a time... But I did it nonetheless.
2/1 - 6.5 - 6.5
2/4 - 3.1 - 9.6
2/5 - 6.4 - 16.0
2/7 - 6.7 - 22.7
2/11 - 12.25 -- 35.95
2/13 - 3.21 - 38.16 *60min of volleyball before run
2/14 - 3.16 - 41.32
2/17 - 7mi run + 2.75mi walk, which I'm counting - 51.07 mi.
2/18 - 8.66 - 59.73 (0.28mi to goal. Should have done the math!)
2/22 - 13.5 - 73.5 (rounding for easiness sake, now)
5 -
2/1/17----7.2miles
2/2/17----7.8miles
2/3/17----7.7miles
2/4/17----8.7miles
2/5/17----5.1miles
2/6/17----6.5miles
2/7/17----9.1miles
2/8/17----6.75miles
2/9/17----7.8miles
2/10/17----5.3miles
2/11/17----10.2miles
2/12/17----6.5miles
2/13/17----7.3miles
2/14/17----7.6miles
2/15/17----7.5miles
2/16/17----6.4miles
2/17/17----6.9miles
2/18/17----6.1miles
2/19/17----5miles
2/20/17----10.7miles
2/21/17----7.2miles
2/22/17----6.6miles
new goal 200miles for Feb...these logs are walking/running combined.
1 -
Kody & I ran 9 miles tonight, 5 of which were on the local trails. Nearly all of the ice has melted leaving behind a mix of soupy slop and muddy muck. I loved running the trails after dark. The trails are just 2 miles from my house. Why have I not been running these on weeknights in past?!?!?
Tomorrow is my hill night, but I think I'll run these trails some more. They have enough hills to count for hill work as well.
Kody enjoyed the trail running.
Apparently we weren't alone out there!
4 -
@Orphia 10miles is actually 16.1km so that's a strange distance - they could have built the pub 300m closer
I've only ever run 10miles in long slow training runs, but you can use the Daniel's formula to scale up your 10K time to get a time for 16.4km as follows:
Race Time = ((Race Dist / Reference Dist) ^ 1.06 ) * Reference Time
i.e. 16.4km Time = ((16.4/10)^1.06) * 10K Time
So, 16.4km Time = 1.69 * 10K Time
I find if you run those sorts of distances regularly it scales up well, but if not it can tend to think you'll run quicker. For example it scales quite well between my 1mile, 5K and 10K times but at HM or longer it gives me a time faster than I can currently run probably because I'm not used to those distances yet.
Thanks, very much, @dkabambe ! I appreciate you taking the time to write that out. My maths is failing me. What does ^ mean?
Thanks also, @karllundy @ritzvin and @RespectTheKitty
We had to estimate our times, and I think I've set myself a pretty difficult goal of 1:45:000 -
Hit 100 miles today, and earned my medal!3
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@Orphia 10miles is actually 16.1km so that's a strange distance - they could have built the pub 300m closer
I've only ever run 10miles in long slow training runs, but you can use the Daniel's formula to scale up your 10K time to get a time for 16.4km as follows:
Race Time = ((Race Dist / Reference Dist) ^ 1.06 ) * Reference Time
i.e. 16.4km Time = ((16.4/10)^1.06) * 10K Time
So, 16.4km Time = 1.69 * 10K Time
I find if you run those sorts of distances regularly it scales up well, but if not it can tend to think you'll run quicker. For example it scales quite well between my 1mile, 5K and 10K times but at HM or longer it gives me a time faster than I can currently run probably because I'm not used to those distances yet.
Thanks, very much, @dkabambe ! I appreciate you taking the time to write that out. My maths is failing me. What does ^ mean?
@Orphia ^ means "to the power of". e.g. ^2 is squared; ^3 is cubed so 5^3 = 5×5×5 = 125
Gets more difficult when not whole numbers after the ^ sign, but just trust that your phone/computer/calculator will know what it means!0 -
Today's dilemma: An hour outside with 30mph headwind and rain (10C/85% humidity) ...or... an hour on the treadmill.
The assignment is only for an easy run but not sure that's possible into that headwind and makes the treadmill option even more boring - I struggle with 10mins so no idea how I'll manage that long! I genuinely don't know which sounds worse!0 -
@Orphia 10miles is actually 16.1km so that's a strange distance - they could have built the pub 300m closer
I've only ever run 10miles in long slow training runs, but you can use the Daniel's formula to scale up your 10K time to get a time for 16.4km as follows:
Race Time = ((Race Dist / Reference Dist) ^ 1.06 ) * Reference Time
i.e. 16.4km Time = ((16.4/10)^1.06) * 10K Time
So, 16.4km Time = 1.69 * 10K Time
I find if you run those sorts of distances regularly it scales up well, but if not it can tend to think you'll run quicker. For example it scales quite well between my 1mile, 5K and 10K times but at HM or longer it gives me a time faster than I can currently run probably because I'm not used to those distances yet.
Thanks, very much, @dkabambe ! I appreciate you taking the time to write that out. My maths is failing me. What does ^ mean?
@Orphia ^ means "to the power of". e.g. ^2 is squared; ^3 is cubed so 5^3 = 5×5×5 = 125
Gets more difficult when not whole numbers after the ^ sign, but just trust that your phone/computer/calculator will know what it means!
Thought so. But my calculator wasn't showing that symbol. Cheers.0 -
Today's dilemma: An hour outside with 30mph headwind and rain (10C/85% humidity) ...or... an hour on the treadmill.
The assignment is only for an easy run but not sure that's possible into that headwind and makes the treadmill option even more boring - I struggle with 10mins so no idea how I'll manage that long! I genuinely don't know which sounds worse!
The treadmill for me would definitely be worse. That thing's the smith machine for runners. Maybe change your route enough to split the wind? 50% head/ 50% tail.
It was raining, 55F no wind though here (SE Va) last night. I went for my run just cause I'd been sick and haven't been able to go. Once I was wet, it wasn't as bad as I thought it was going to be. Sometimes if it's raining,cold, and windy, I cut holes in a trash bag and wear it. Hopefully you were able to get your run in.0 -
Date activity Run dist (mi)
1-Feb Yoga 60 min
2-Feb rest
3-Feb rest
4-Feb run 10
5-Feb rest
6-Feb Yoga 60 min
7-Feb HIIT 40 min
8-Feb Yoga 60 min/ run 7.5
9-Feb rest
10-Feb HIIT 40 min
11-Feb run 12
12-Feb run 6.5
13-Feb Yoga 60 min/ HIIT 40 min
14-Feb rest
15-Feb Yoga 60 min/ run 7.7
16-Feb run 5
17-Feb rest
18-Feb run 5.8
19-Feb run/walk (sick) 5.4
20-Feb sick
21-Feb sick
22-Feb Yoga 60 min/run 7.7
23-Feb
24-Feb
25-Feb
26-Feb
27-Feb
28-Feb
67.6
Goal (miles) 100
left (miles) 32.4
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Today's dilemma: An hour outside with 30mph headwind and rain (10C/85% humidity) ...or... an hour on the treadmill.
The assignment is only for an easy run but not sure that's possible into that headwind and makes the treadmill option even more boring - I struggle with 10mins so no idea how I'll manage that long! I genuinely don't know which sounds worse!
I'd go outside with the wind. If you can find a route that has a lot of trees it will help block the wind. Plus, you'll should have the wind at your back half the time.0 -
03 - 2.24 miles
04 - 9.30
06 - 11.67
07 - 7.25
08 - 12.43
09 - 7.61
10 - 16.13
11 - 5.60
13 - 13.46
14 - 6.83
15 - 13.40
16 - 6.64
17 - 17.01
19 - 5.63
21 - 10.92
22 - 13.35
23 - 10.93
Total: 170.40 / 2000 -
@Stoshew71 Hopefully they find the guy who put all those nails on the trail. It's not just adults out on trails. A lot of families with kids like to hike the trails near us, and it would be horrible if a small child stepped on or fell on one of those nails. It's truly a cruel act.
@KatieJane83 and @girlinahat Hope you both start feeling better soon.
@garygse Great job on your PR and I'm sure you'll do great in your upcoming HM. Which race are you doing? I've only got 2 races planned in DFW. One is a 5 mile trail race I just found out about yesterday. It's on the trails at Eagle Mountain Lake. I'm so excited since it's one of my fave places to run. The other is a HM night time trail race on the trails at Grapevine Lake.0 -
2/1: 2.2 miles walk, 6.3 miles bike
2/2: Rest/PT
2/3: 45 mins elliptical
2/4: 10 miles bike
2/5: 67 mins elliptical
2/6: 9 miles bike
2/7: 40 mins elliptical
2/8: Rest
2/9: 1.4 miles walk, 30 mins elliptical
2/10: PT, 9.8 miles bike
2/11: 1.9 miles walk/jog
2/12: Rest
2/13: 5.5 miles bike, 1.4 miles walk/jog
2/14: 60 mins elliptical
2/15: PT, 10 miles bike
2/16: Rest
2/17: 2.6 miles run/walk
2/18: 3.1 miles hike/walk
2/19: 2.5 miles run/walk
2/20: 10 miles bike
2/21: 2.8 miles run/walk
2/22: PT, 9.7 miles bike
2/23: 3.2 miles run/walk
TOTAL: 19/22 workout days
First run with 5 minute intervals went well! Warm up walk, 4 x 5 mins run/4 mins walk, cool down walk; 3.2 miles in 39:05. The 5 minute intervals didn't feel any harder than the 4 minutes and I was able to slow down and control my pace a lot better (splits were between 9:40-9:50 pace). I felt some tightness in my left calf/foot at the beginning again but it actually went away as I was able to slow down and control my pace. Tried out some new shoes that arrived yesterday as well (Saucony Guide 9s). My left shoe felt a little loose, but not sure yet if it's too loose and would cause blisters or if it can be adjusted. May need to get another run in them before I decide. Oh, and it was a beautiful morning...56F and sunny!1
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