March 2017 Running Challenge
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@shanaber I love vultures! Thanksgiving time I put the turkey carcass in the front years so I can watch them. My cat gets a little close and makes me nervous. But they are really cool birds. And I'm so glad they eat away all that stink!
They always look so peaceful soaring around so high.1 -
Day 2 of no running for me. My knee area feels fine for day to day walking stuff, so I'm expecting to get some miles in pushing the stroller today. Oddly enough, despite not running this morning and getting more sleep than usual, I'm MORE tired than I normally am on a Saturday morning. New thing to get used to I guess.
plan for today, other than getting in some walking, is to do the IT Band routine exercises (since they match exercises my Dr. and PT have both told me to do) and get some easy core work in. I figure if I'm not running, I should work on some strength stuff.
I also, thinking about it, realized that I had been so focused on getting my left loosened up that I actually neglected my right leg. That stops today. I'll be getting in a lot of stretching and foam rolling today.2 -
Didn't get to check-in after yesterday's run but the aim was 60 minutes "comfortable pace". Unhelpfully the training plan guide gives no clue as to what they mean by comfortable, but after all our talk recently I decided I should probably aim for a nice slow, easy run. In the end my pace averaged at 6:16/km which is a little faster than my predicted easy pace (6:22+) but definitely felt easy although resisting the temptation to speed up was very hard at times!. Anyway, my 10K run took me to the gym, where I hopped on a spin bike for 30minutes before meeting friends for dinner and drinks. Judging by how I feel today I'm not sure beer is the best post-exercise hydration fluid but fortunately today is a planned rest day.
2-Mar: 1k TM + 7.8k steady
3-Mar: 10.1k easy2 -
In other news, this arrived in the post today for my first ever race (HM) in 2 weeks...
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patrikc333 wrote: »sorted a few things out
new laptop
gp certificate
registered for Milan marathon on the 2nd april
4 weeks to prepare it, but considering I'm feeling better and I really need a new challenge, who cares, I've got 2 choice in the end
1)running it and finishing it
2)running it and finishing it
I really have to say that I've never "stimulated" myself so much as in the last 2 weeks. PT suggested to add to physio an electrostimulator for a problem I've got on my thigh, and well...I must run now with the hand break on as I'm making times I was not making since 2015!this improves my mood and so my running and so on. the strenght i'm gaining back on my muscles is incredible!
on the negative side
bought a *kitten* pair of shoes, really disappointed and wasted 100eur
i destroyed my spine with all the commuting i was doing, found out what i've got now after MRI but really have to suck it up
i'm a wuss going downhill with my bike, that is the most frustrating thing
so in the end March is for marathon preparation
tomorrow 30k.
Good luck man. It's hard when you feel your body has betrayed you and you can't get it to cooperate with your goals and intentions.
I went through a time of misdiagnosis, from a (I suspect-doom and gloom diagnosis) shady doctor. I bawled at the diganos, it was tough. I was lucky somehow I never accepted it, only allowed conservative care through a responsible doc and keep pushing to overcome. I'm not where I wanna be, and I may never get there. But I'm not giving in to the fear/diagnosis, least not without an honest fight.
Take care. Just bends and curves in our paths....4 -
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Date Miles MTD ------ ----- ------- Mar 02 4.6T 4.6 Mar 04 6.5 11.1
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03/04: 3 miles
March goal: 45
Nice easy-paced run. Averaged 10: 02/mile. It is a beautiful, sunny, late winter morning here. Glad I got out to enjoy it!2 -
@Elise4270 - We have the vultures all along the river here, along with hawks, osprey and lots of various water fowl. They are so interesting to watch. I always thought of them being solitary but they hang out (flocks?) on the rocks in the summer cooling themselves with their wings out like the guy in my picture. I also love seeing the young ones trying to fly and keep up with all the adults.0
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Date Miles today - Miles for March
3/1 5 miles - 5
3/2 10 miles - 15
3/3 3.1 miles - 18.1
3/4 20 miles - 38.1
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
Rocket City Marathon - 12/10 << 2:44:41
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Marathon - 4/290 -
Hi fellow runners
Aim: 120k
3/2: 1.5k -warmup for strenght training-
3/3: 11.6k -5.49 min/km-
3/4: 4.4k -wu and cd for strength training-
Minor pain at inner thigh, probably nothing. Tomorrow I will go for 12-15k run
SUM: 17.5/120k
Races:
3/12: 13k Kavala Trail
3/19: 10k Rapsani Trail
4/2: Alexander the Great 10k
Stay free of injuries!2 -
@Elise4270 - We have the vultures all along the river here, along with hawks, osprey and lots of various water fowl. They are so interesting to watch. I always thought of them being solitary but they hang out (flocks?) on the rocks in the summer cooling themselves with their wings out like the guy in my picture. I also love seeing the young ones trying to fly and keep up with all the adults.
Before we moved, they'd come in to roost in nearby trees along the creek. There'd be 100's of them. We have bald eagles, hawks, kites, and some other bird I can't remember my neighbor said was roosted in our wooded area... Oh and crows- they are fun to watch too. Great herrons fish my neighbors pond for frogs.
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Shamrock Run was this morning. I believe I PR'd 5 miles.
A bit cold (18°F) but very sunny.
At 8.7 miles total for March.
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March Running Totals (miles)
3/1 – 7.32 easy with hills
3/2 – 13.10 long intervals
3/3 – rest day
3/4 – 16.09 paced run
March total to date – 36.51
Nominal Challenge Goal – 225 miles
Real Goals: Stay healthy. Train well toward Boston. Run well at the USATF Masters 8K Championship in Virginia Beach.
Today's notes – Today's assignment was 20-22 mile stead run with hills. I did hills on Wednesday, because the venue for pacing today it a part of town with no major hills. And we got winter. 18º F (-8º C) with 16 mph NNW wind, and snow overnight. It was a mental adjustment to run in the cold again after all the spring like weather we've had, but the poor footing was a bigger challenge.
If I had been on my own, I would have slept later, shoveled the driveway, and waited for the plows to be done. Then it would have been marginally warmer, offset by stronger winds; but I would have good surfaces to run on. As things were, I was pacing for the Fleet Feet training program at 7:30 AM. So I got up early, drove over the snow on my driveway to get there, and ran the assigned routes that included a lot of unplowed residential roads and some major roads where we would run on the sidewalk under ideal conditions.
Today's conditions were less than ideal. The sidewalk on Long Pond Road was unplowed the first time past. We got about a half mile, and I told the group we wouldn't hit an average 8:00 pace. They were fine with this, under the conditions. It was hard enough for me in trail shoes. Everyone else was running road shoes and had to work even harder. (Final stats show an average pace of 8:18. There was good footing for parts of the run, but varying types of bad footing for more of it.)
Today made a liar out of me. I told you a few months ago that I don't run when the plows are active. Today I did, with the bonus of being responsible for making safety decisions on behalf of the group. We all survived, no one fell, and I was pleased with several very polite and attentive plow operators. One of them moved over to cede us the shoulder, when I had planned to move the group to the side because the plow blade (even when not in operation) protruded into the shoulder. Another was operating, and I moved the group to the (now plowed sidewalk) and myself beyond to miss the worst splash; but the plow operator actually stopped so we could run past without getting hit by what he was moving off the road! Kudos to the Greece, NY public works department. They do their job, and they adjust well to the public using the roads at the same time.
The routes were structured as 9-12-14-16 miles, to allow for different training programs to run with the same pace leader. My ladies are in the beginner marathon program, which is 14 miles; but they decided at 13.5 miles that they wanted 16. So we did that last out and back. This was good, because I was about whipped mentally and ready to quit at 14. But I got in the 16 assigned for the training program.
Then I stood in the store a while trying to decide whether I had the guts to run 6 more miles solo. Talked with the new 7:30 pacer who ran with us because there were no takers for his assigned pace. This is a guy who runs marathons and ultras. He pointed out that 16 miles under the conditions we ran beat on the legs like 20 miles under normal conditions. I thought about that, and thought about my number one goal being to remain uninjured, and thought about @MNLittleFinn being taken out of running in a way that could happen to me. My legs felt beat up, but not hurt. I decided that I'd rather quit at 16 with beat up legs than take a chance of having injured legs after 20.
That, and not having anyone else who needed more miles made 6 miles in that part of town with the snowy roads, traffic, and plows pretty unappealing. The revised plan is to add a few miles to tomorrow's run, and move on with life and training.
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 Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY)
March 18, 2017 USATF Masters 8K Championship (Virginia Beach, VA)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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Date activity Run dist (mi)
1-Mar Yoga 60 min/onion-pub run 7.8
2-Mar rest
3-Mar rest
4-Mar Ft. Eustis 10K 7.9
15.7
Goal (miles) 80
left (miles) 64.3
2017 Races
1/14/2017 Menchville Winter Chill 5K 22:12 1 AG 15 OA
2/11/2017 Run for the Heart 10 mile 1:17:25 1 AG 12 OA
2/18/2017 Gloucester 8K 35:04:00 1 AG 12 OA
3/4/2017 Fort Eustis 10K 44:31:00 4 AG 18 OA
4/1/2017 Joe & Sue Moore 5K
4/15/2017 Victory at Yorktown 10K
4/22/2017 Run the DOG Street 5K
5/13/2017 Bull Island 4 miler
5/29/2017 Yorktown Freedom 8K
7/29/2017 Coast Guard Day 5K
8/19/2017 Smart Smiles 5K
9/16/2017 Mulberry Island HM
TBD Poquoson Run with the Bulls 5K
TBD Yorktown Battlefield 10 miler
TBD Run with the Son for Haiti 5K
Ran the Fort Eustis 10k this morning. it was 34F and a little breezy at the start of the race but it turned out nice once I got going. 3 miles in the course tracked beside the water and it got windy but by that time I was sweating enough that it felt good. With all the injury talk, here's to strength and stability training the rest of the month. Good running and recovery to everyone!2 -
@MobyCarp I'm glad you learned from my mistakes...lol1
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Date :::: Miles :::: March MTD (goal = 95)
03/01/17 :::: 2.3 :::: 2.3
03/02/17 :::: 6.7 :::: 9.0
03/03/17 :::: 5.1 :::: 14.1
03/04/17 :::: 3.1 :::: 17.2
Last run in Scottsdale this morning. Was still feeling a little bit of a stomach issue so cut it a bit shorter today. Started right at sunrise which was beautiful. I love seeing the mountains and desert in the morning light. I will really miss having such great running conditions as I now head back to the cold and snow. Regretting that my winter coat is in my car at the airport and I have no gloves.1 -
Well hello sesamoiditis! Long time no see. Please leave. Thanks.
Tentatively knocking off 30 mi-- so new Goal is 900 -
3/1 6.3r + 4.2w
3/2 7.25r + 4.5w + 1000m row
3/3 6.5r + 4.8w
3/4 10.2r + 0.5w
Total so far: 30.25r + 14.0w = 44.25 miles
Four days in and already 30 miles, wow.
Felt a 10 miler in me today, but I was in my mom's area where I don't really have a long run route. I have a 7 mile loop, so I ran that and then came back around for another smaller loop. This time I brought the Sport Beans with CAFFEINE, and they worked so much better than the plain ones, let me tell you. I did notice, however, that it became increasingly harder to chew the further I got into the run. So if I ever get enough energy to push past 10 miles, I may want to look into gels.5 -
16.05% of goal
01-Mar: 3.86 miles
02-Mar: 4.73 miles
03-Mar: 5.06 miles
04-Mar: 13.47 miles - Snickers HM - 2:14:59.27
05-Mar: <Life Day>
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11-Mar: - Race Day!
12-Mar: <Life Day>
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18-Mar: - Race Day
19-Mar: <Life Day>
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26-Mar: <Life Day>
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So, I didn't beat my Museum of Aviation time - was 7 seconds/mile slower in average pace. OTOH - it was the first time doing this course, and it was still under (barely) 2:15 chiptime, so not really a disappointment.
I still think I'm becoming a stronger runner. That's where my improvement lies....
Upcoming Races:
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 (*)
Back the Blue 10K, Warner Robins
20-May: Georgia Jugfest 5K, Knoxville (*)
27-May: Edge Fitness 5K, Bonaire (*)
04-Jul: Peachtree Road Race 10K, Atlanta6
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