March 2017 Running Challenge
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greenolivetree wrote: »@HRKinchen I think you can definitely do the 5k in 45 mins!
I hope so! When I ran Sunday, my miles were successively slower: ~14, ~15 and ~16 minutes each. Average for the whole 3.4M run (including warmup and cool down) was 15:24/mile. My route is half grass, half asphalt, which I suspect slows me down a bit. Going to run it all on asphalt tomorrow, so we'll see.2 -
@HRKinchen - Injury free is a really good goal. Way to focus on what's important!
@greenolivetree - For a weird thing that you think is specific to you, it might be worth an evaluation visit to a PT just to see how things are hanging together and where your specific weaknesses are. It could be that what needs work isn't where you're feeling the issues.
@7lenny7 and @BeeerRunner - I've used that lace locking technique for a couple years now. I no longer get the awful calluses on the ends of my toes, and I don't need to put vaseline on my toes to run any more, but the lace technique is not the only thing going on. I've been working with a podiatrist over that time period, and there are various other things we've done that probably contributed to the improvement. The lace lock technique was one of the things that made some difference.
@WhatMeRunning - I don't specifically track weight fluctuations compared to exercise, but I do track daily weights and daily marathon training runs. So it wasn't much effort to put the two together for the past week. Mostly, when I saw the weight fluctuating more than it had, I looked for reasons why. I found reasons, they aren't of major concern, and I can live with them.
@7lenny7 - Interesting point about the heel drop being effectively more severe for smaller shoe sizes. I'm a size 14, and the difference between a 4mm drop and an 8mm drop is pretty obvious to me if I put on rare pare of size 14 demos that happen to have an 8mm drop. My road shoes (Saucony Kinvara) and trail shoes (Saucony Peregrine) are all 4mm drop, but I suspect my cross country spikes (Saucony Kilkenny) are zero drop. I got to the point where walking wasn't all that comfortable in 11mm or 13mm drop shoes, then I found Asics 33-Ms with 4mm drop and Hoka-influenced level of cushioning. Just what I need for the heavy heel-strike of walking, and I'm on my 3rd pair now.
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Hi all,
New to the group and still beginner in running. I liked the idea of the group and excited to join
. My goal is to run a total of 80 Km by end of Match starting from today and I will update you guys with my progress here.
Stay motivated and wish you all injury-free runs.
7th of March 5.3 Km
Total: 5.3Km
Target: 80 Km
Stretched Target: 100Km9 -
_nikkiwolf_ wrote: »By the way, there's a free virtual 10k race for the British Science week (10-19 March):
https://runthesolarsystem.com/
If you live in the UK you can buy a medal pack for £15, but if you just want to run the race, it's free.
It comes with an app with audio clips about a "journey through the solar system" along the run.
It sounds similar to the zombies run virtual races (the app is done by the same company), and those are always fun, so I think I'll do it.
Is anybody else running it too?
@_nikkiwolf_ Thanks - I hadn't seen that and looks good. If I didn't have my daughter this weekend I would have done the real race, but going to have to stick to doing the virtual one some time next week. I have my HM on the weekend (19th) so won't go all out but I'll fit it in somewhere.
p.s. Is it wrong to sign up for the bling when I'm not really going to "race" the 10K and only use it as a training run?2 -
Shortest run ever this afternoon. Recovering from a chest cold and the cold air was like razors on my throat!
Measly 1 km.....
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p.s. Is it wrong to sign up for the bling when I'm not really going to "race" the 10K and only use it as a training run?
Not at all. I am running a race this weekend as a training run for my half in May. I don't plan to race it just take my time and get an idea of what it is like to run in downtown Cleveland in a race setting.1 -
3/1 - cross-training - strength training
3/2 - 7 mile general aerobic run (Holy wind Batman!)
3/3 - 8 mile general aerobic run
3/4 - cross-training - zumba
3/5 - 11 mile long run
3/6 - rest
3/7 - 5 mile general aerobic run w/6x :12 sec (gentle) uphills
March Total: 31/145
239 miles/2,017 miles - goal for the year
This week I'm kinda ad hoc'ing my schedule. Currently I'm at 4 running days, but I have a 10k race on Saturday, which is normally a cross-training day. So, instead of today's scheduled 8 miles w/6x :12sec uphills and 6x 100m strides, I cut it to 5. Honestly, I intended to only cut it to 6, but this cold I now have was kicking my butt, it was feeling a little chesty while I was running, and it was a wet, raw day (had only just stopped raining). I possibly should not have even run outside at all today, lol, but I don't always exercise the most common sense on myself. Got inside and warmed up quickly though, and don't feel any worse for wear, so I'm a little hopeful. I definitely gave up on the strides though, was not feeling it, and only did the (gentle)hill repeats.
Tomorrow was supposed to be 9, but I'll cut that down to 7 or 8 (depending how I'm feeling), and then cut Friday's 8 miles to 5 or 6. Then I'll just grind through Sunday's 12 mile long run. That will keep me at the same weekly total, even including the added running day. Funny story, I was worried about having Friday's run as a LT run the day before my race, until I was like, duh, the entire race should be a LT run for me, since it's a 10k, lol. So Friday, I will just run super easy.
3/11 - Bill Fortune 10k
4/9 - JFK Runway 5k
4/29 - Run for the Wild 5k (through the Bronx Zoo)
5/14 - Tinkerbell HM (Disneyland)
6/4 - GW Bridge Challenge 10k
6/10 - NYRR New York Mini 10k
6/25 - Bay of Fundy HM
7/ 8 - Women’s Distance Festival 5k
9/10 - S. Nyack 10 Miler (registration not open yet)
11/9 - Philadelphia Marathon (registration opens 4/1)1 -
Dang it!! All this time I've spent training for distance when I should have been training for speed. Check out this St. Patty's Day "Stumble" just 20 minutes from work:
http://www.gearwest.com/stumble5k
The male and female overall winners get half their weight IN BEER!!!! For me that would be 105 pints!
If not for a big long run Saturday I'd go.
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Dang it!! All this time I've spent training for distance when I should have been training for speed. Check out this St. Patty's Day "Stumble" just 20 minutes from work:
http://www.gearwest.com/stumble5k
The male and female overall winners get half their weight IN BEER!!!! For me that would be 105 pints!
If not for a big long run Saturday I'd go.
In pints, though? Like, open plastic cups? Alcohol poisoning!
Or do they mean a number of oz. that matches your weight in pounds?
Or are we talking about taking home a trunk full of cases? I have questions.
I have a Half Marathon scheduled for that Saturday, and MN is a little too much of a drive under those conditions. But I think I might have to remember that one for next year.
Way cooler than my pint glass swag. But I don't even have to win...0 -
autumnblade75 wrote: »In pints, though? Like, open plastic cups? Alcohol poisoning!
Or do they mean a number of oz. that matches your weight in pounds?
Or are we talking about taking home a trunk full of cases? I have questions.
I have a Half Marathon scheduled for that Saturday, and MN is a little too much of a drive under those conditions. But I think I might have to remember that one for next year.
Way cooler than my pint glass swag. But I don't even have to win...
No, not pints. Packaged beer. Not sure if it's can's or bottles. Hopefully cans since they weigh less than bottles.
I referred to pints just because it was quick to figure out ("A pint's a pound the world around")
We do like to mix beer & running in Minnesota: https://breweryrunningseries.com/minnesota/
The series started here but they've expanded to six more states: https://breweryrunningseries.com/
That includes Texas @BeeerRunner !
And...true story...it's that very same brewery running series which got me started running nearly 2 years ago.
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Dang it @7lenny7 , the Texas races are all by Austin which is 3+ hours away.
All the cool stuff is always in Austin. The trail race on 4/23 that's tentatively on my schedule is near Austin. If there are no soccer rain outs, We'll be able to go and camp the night before.
The Half Marathon I did back in October had free beer...kegs of it! I think I had about 5 Dos Equis!! (I wasn't driving.) This made for a fantastic post race nap. Small races are awesome! It wasn't half my weight though.2 -
nice 13km run this morning
interview was really positive (thanks @7lenny7 )
also invited for another in another place on friday
but i'm really really really concerned now, it looks like a lump on the top of my foot grew overnight. reading a bit it looks like a ganglion cyst, but it doesnt feel like a cyst, it's extremely hard, looks and feels like a piece of bone. for *kitten* sake, i cannot be ok, cannot I? no pain so far but its pretty big and when reading on internet you read very unpleasant stuff
clearly a visit to a specialist is needed, but my marathon is in 3 weeks and a half and i cannot have anything done on it, plus i' got a lot of stuff going on more important and really a potential health problem is the thing i dont need now
anyone with a similar experience?
better thinking about my new babies that should come tomorrow, hope they are excellent (saucony guide 10) as my current guide 9
and a 13k planned for tomorrow, in what is supposed to be a warm and sunny day
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Thanks to all my overpronation pals for your suggestions- lots to try on on shoe day now
Absolutely gutted, I murdered my treadmill today. I don't know if it's because I had the speed up on 13 for too long or what but what was supposed to be 20k turned into a black screen and gutting myself on the bar a bit. My husband works away so much and I am trapped here when he is gone. He is gone all next week and I now cannot train at all. What.the.eff. am I going to do?
March 1- 15km
March 2- 18km
March 3- 15km
March 4- 22km
March 5- 13km
March 6- Rest
March 7- 16km
99/250km
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It's fine. In fact, it can be very beneficial. There are some suggestions though. Nothing formal, just stuff typically under the etiquette ubmrella.p.s. Is it wrong to sign up for the bling when I'm not really going to "race" the 10K and only use it as a training run?
On the T-shirts, you should write "Training Run" in big letters with fat tiped Sharpie. This is not punishment, but a badge of honor. Bragging rights even. People will look at you in awe knowing that the event was nothing more than mere, mortal training for you.
For the medal, you can leave it as-is. Even if you wear it around for days, weeks or even years after the event (which you should absolutely do). It will be a conversation starter at which point you can casually mention how it was a training run. Other medals do not afford this bragging opportunity. If you walk around wearing medals you raced for too long you just look like a *kitten*. People are like, "Oh, look at that *kitten*, showing off his big race medal again". For a medal that was from just a training run however, people look like *kitten* themselves if they complain, because you did it as just a training run, a much bigger accomplishment than the people who raced their butts off to get the same thing.
Again, these are not formal requirements.11 -
and if you wanna laugh, this is how you register for a marathon in italy
1) must become a member of fidal, italian athletic federation, buying a runcard. runcard that is virtual, they dont even bother to send you an actual card by post, you have a pdf picture
2)spend 1 month to identify the right health center, then 1 month waiting, then have health certificate
3) have the certificate validated by fidal (point 1)
4) go to milan marathon website to register, that sends you to another website
5) register to this second website, upload runcard (point 1), and certificate (point 3). certificate must be validated (again?????? and this second website is official partner of fidal)
6) check your registration on third website. they re check all docs that must be re re validated.
7)i'm at a point now they want to see a copy of my run card to have it re re re validated - but wait?a copy of what? a pdf picture???????
a sad real story.5 -
@JessicaMcB go talk sweetly to the manager at the High Road Best Western... last time I was there the treadmill wasn't horrid........ or any of the other Hotels if you know someone who works at them or is staying there.... I know when I've been stuck in Hinton or GP thats what I've done in the past.2
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WK: 3/6/17 - 3/12/17
M - OFF
T - 10.6 m. 9:50 pace.
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showjumper wrote: »@JessicaMcB go talk sweetly to the manager at the High Road Best Western... last time I was there the treadmill wasn't horrid........ or any of the other Hotels if you know someone who works at them or is staying there.... I know when I've been stuck in Hinton or GP thats what I've done in the past.
@showjumper if I had any access to childcare I would so try that with our Best Western (Edson)! Because of our isolation situation I am SOL without a treadmill in my house.0 -
@patrikc333 I had ganglions in both wrists once. I did hear you should hit them hard with a bible but I don't think that's necessarily a practical solution....
They were firm and sort of moved when I wiggled them. They were close to the surface and did have a white-ish appearance which might be what you're thinking of as bone. Not heard of them on the feet before (wrist is pretty common). Definitely see a specialist1 -
Non running check in. Had a nasty stomach bug the last 24 hours, finally not feeling sick, but totally drained. Looks like a return to running on Friday is doable, as long as I feel healthy enough. Plan is, assuming I can run again, to redo my cutback week next week. This would put me exactly on track for marathon training. I figure a cutback redo would be a good way to get back into running, then see how I feel from there on out.5
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@OSUBuckeye906 Glad you got some running in and the chance to test out your new orthotics. I sure hope you get back to feeling 100% soon!
@stoshew71 I hate it when my Garmin won't sync. I've had to remove it from my Garmin Connect devices and add it back a few times in order to connect.
@lporter229 So glad your PT appointment went well! Yay!!
@whatmerunning Glad you showed your legs who is boss! Lol!
@MobyCarp When I was doing my long runs during my marathon training, my feet kept slipping to the front of the shoe and I was getting bad blisters. That lacing technique helped keep my feet from sliding forward.
@MNLittleFinn Sorry about the stomach bug, but glad to hear you can start running again on Friday. That's exciting!0 -
lporter229 wrote: »I have a question for those of you that have gone through PT for running injuries: How long do your daily assignments take to complete? My PT has me doing a set of 6 exercises, which takes about 20-25 minutes to complete all of the reps. I am supposed to do this 4-5 times per day. That is a lot of time! Way more time than I spend running! Seems excessive.
That is a lot. I was, should be, am doing mine 2x a day and it took takes 5-10 minutes.
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Geez Louise I'm so far behind posts. Works been busy (I guess. I sure haven't been doing much else).
1---Rest
2---3.07 run/walk
4---2.49 walk/gym
7---3.25 walk
8.81/31
Maybe races
March 26th 2017 A2A 5k Ardmore, OK0 -
Date Miles MTD ------ ----- ------- Mar 02 4.6T 4.6 Mar 04 6.5 11.1 Mar 06 4.4T 15.5 Mar 07 6.7T 22.2
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1.65 miles in today
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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
3/5 – 12.67 easy with hills
3/6 – rest day
3/7 – 10.20 warm up, speed work, cool down
March total to date – 59.38
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 – This might be the last indoor track workout of the season. Next week the club moves outside with Daylight Savings Time, and Thursday's assignment doesn't look like a track workout to me.
Today I had 8 x Yasso 800s. There are different variations of Yasso 800s floating around; the one that my coach uses is run 800m in the MM:SS corresponding to your marathon goal of HH:MM, and take equal time recovery. (Some variations call for equal distance recovery, which would be more time.) I had in mind a marathon in the 3:16 to 3:20 range; my 800 intervals ranged from 3:16.34 to 3:19.90, with the second and third being the slowest. And it felt like I could have done a couple more when I got done. I took my recovery as easy running of the track; 3 laps in Lane 3 took a little over 3 minutes, not quite the time of the 4 lap Yasso intervals; but close enough. I'd rather have a few seconds less recovery and start at the easily recognizable line on the track.
Add a 2 mile warm up and a 1 mile cool down, and Garmin estimated 10.2 miles from cadence. That's close enough to what I know I ran by lap count.
Last year, I was targeting a 3:15 marathon. Just easing off on my target time made the Yassos a whole lot easier. Or else I'm in a lot better shape this year. But I think it's mostly easing off and targeting a time to avoid injury. If I look at the Jack Daniels chart, a VDOT of 50 corresponds to a half marathon time of 1:31:35, which is right in the range of what I can do. I've run faster, and I've run slower. But it says a VDOT of 50 can run a marathon in 3:10:49, which sounds like asking for failure and injury if I attempt that. Maybe it could happen, under perfect conditions; but it's not something I want to try for. The major goal isn't to finish as fast as I can, it's to finish uninjured.
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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March goal: lose (another)3lbs
3/1 2.54 + core/strength training 30m
3/2 3.20
3/3 5.25
3/4 yoga 45m
3/5 rest
3/6 4.17
3/7 3.55
Total: 18.71
Ticker is my goal for 2017 and progress to date:
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03/01: 105 min XT + stretch
03/02: 4.05 mile easy run, 9:29 pace + 45 min XT + stretch + core
03/03: 90 min XT + stretch + strength training
03/04: 3.04 mile easy run, 9:31 pace + 45 min XT + core
03/05: 10.07 mile long run, 9:28 pace + stretch
03/06: 3.05 mile easy run, 9:32 pace + 20 min XT + stretch + core
03/07: 75 min XT + stretch + strength training
Total: 20.21 miles
Notes:
Just some cross-training and strength exercises today! Pressed for time today - I'm revising a paper - so I'll have to catch up with posts tomorrow. Happy running all!
Training For:
03/19: Excalibur 10 Miler (Viera, FL)
04/23: Ravenswood Run, 5K (Chicago)
05/21: Chicago Spring Half Marathon
10/08: Chicago Marathon
11/26: Space Coast Half Marathon (Cocoa, FL)3
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