March 2017 Running Challenge
Replies
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WhatMeRunning wrote: »@Orphia I use Sport Tracks for their heatlh graph feature showing fitness and fatigue levels. I particularly like that you can plan forward 30 days of runs and it will estimate those future levels to help with modifying or tweaking your training. I'm also a Strava premium member but was unaware of that new feature. I'll have to check that out.
@WhatMeRunning Cool! I signed up for Sport Tracks' free 45 day trial. Looks good, and only takes one click to import all your activities from Garmin. You have to upload individual runs to Runalzyze.
Data frenzy!!2 -
19/03 - Sunday windy run (they should ban beans for the weather gods) 7.5 miles, followed with 2 mile Interval & Core workout
Completed
• 11/03 - 10K Run The Solar System (thanks for the tip) - 52:01
• 12/03 - TM Half Marathon (plugged in the MK HM route - attempt 1 ) - 1:54:02
Coming up:
• 01/05 - Milton Keynes HM
• 18/06 - Run-Bedford-Run - 10K
• 02/09 - Bedford HM
• 24/09 - Windsor HM
5 -
@HRKinchen - wow, what a gorgeous dog3
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01/03 4.17
02/03 Rest
03/03 3.09
04/03 Rest
05/03 7.50
06/03 Rest
07/03 Rest
08/03 4.22
09/03 Rest
10/03 3.15
11/03 Rest
12/03 9.0
13/03 Rest
14/03 Rest
15/03 4.22
16/03 Rest
17/03 3.21
18/03 Rest
19/03 6.39
Total 44.95/70 target
6 -
01/03 3.86 miles
02/03 Rest
03/03 2.78
04/03 Rest
05/03 7.05
06/03 Rest
07/03 Rest
08/03 3.80
09/03 Rest
10/03 2.89
11/03 Rest
12/03 8.10
13/03 Rest
14/03 Rest
15/03 3.77
16/03 Rest
17/03 2.90
18/03 Rest
19/03 5.67
Total 40.82/60target
Built in a relentless long slow hill today, it felt never ending and I had to mentally shout at myself a few times to suck it up and get it done. The last mile or so was flat-ish and felt great.7 -
Today lesson: if you have a 22 miles run do sleep more than 3 hours before. Anyway, done it, had very nice experiences during this run, i saw giant pizzas, talking doughnuts, the footpath looking like a.giant and extra soft bed, coffee cups dancing around me, and more. It is damned hot and dry and of course i forgot my gels.
Less than 2 weeks to marathon, my plan is simple : run and run more than the previous week, then do nothing for a couple of.days before, seems working. Only prob is that muscle, but cannot do much.
Tomorrow a rare and well deserved rest day. Prob going to eat like a pig, even though i aimed for a 4k daily intake i lost a bit of weight, so need to re fuel7 -
Did fartleks today on my 3 mile run. Felt wonderful running faster, and feeling really good now. Was obviously overdue for that workout.
3/4 - 3 miles
3/5 - 1.5 miles
3/6 - 1.5 miles
3/7 - 1.5 miles
3/8 - 1.5 miles
3/9 - 1.5 miles
3/10 - rest
3/11 - 3 hilly miles
3/12 - 1.5 zippy miles
3/13 - 1.5 hilly miles
3/14 - 3 miles
3/15 - 3 miles
3/16 - 2 miles
3/17 - rest
3/18 - 3 miles
3/19 - 3 miles
30.5 of 38 miles total
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girlinahat wrote: »
I was kind of surprised when I looked at the stats that both pace and HR looked like a well managed easy run. I just wasn't feeling it today.
I'm curious here. Did it FEEL easy to you? Your description makes it sound like it didn't feel easy, or was hard work because of the environmental conditions. I'm interested in how when something reads on paper as being 'easy', whether it actually is, or whether we should rely on our gut feeling as to how a run feels - which is pretty much the decision you made at the end there. I've just been listening to a podcast about enjoyment of running and running to play rather than run with a hard target, and I think I'm more of a player (certainly if I want to maintain my interest in running).
I'd have to say it was physically easy, but mentally tough. The physical environment would have been no big deal if I'd been in a better mental state.3 -
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Goal - 35miles of walk/run intervals
Mar 1 - 3.1
Mar 3 - 1.8
Mar 5 - 1.9
Mar 7 - 3.8
Mar 10 - 4.1
Mar 11 - 1.9
Mar 18 - 2.2
Mar 19 - 2.1
Tot: 20.96 -
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
3/8 – 7.02 easy
3/9 – 14.25 easy with MP finish
3/10 – rest day
3/11 – 10.10 warm up + race
3/12 – 9.65 easy with hills
3/13 – 5.01 easy + 4 strides
3/14 – snow day
3/15 – snow day
3/16 – 8.05 easy
3/17 – travel day
3/18 – 6.40 commutes + race
March total to date – 119.86
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 Yesterday's notes – Summary: Racing is fun. Travel sucks.
The alleged 9 hour drive to Virginia Beach took 11.5 hours. We spent far too long stuck in traffic in Hampton, VA; at one point my friend, who was driving, gave the wheel to me to inch forward with traffic while he ran to the nearby McDonalds to use the rest room and came back. I didn't advance as far at the McDonald's when that was happening. This was a Waze-inspired detour around congestion on I-64; but we weren't the only car on the road with a traffic app. So we got to the hotel too late Friday for a shakedown run. Had dinner, had a team meeting, got maybe 6 hours of sleep before having to get up to make the 7:45 gun time.
I suffered from not doing enough homework before hand. There was a drop bag service, but instead of using it I gave my bag to a team mate's wife. Turned out it took a while to find her after the race, would have been faster to use the drop bag service. I didn't even know the gun time until Thursday night; if I'd been thinking ahead, I might have just scheduled a 2 day drive and paid for an extra hotel night somewhere in rural Pennsylvania or Virginia. And I didn't know until shortly before we left that the 8K was the *small* event of the weekend. The major events were the Shamrock Half and Shamrock Marathon (estimated 20,000 runners) on Sunday. But we made it there, and we got to the start line on time.
This was the first 8K I've run that had mutilple corrals. There were at least 4, because I saw corral 4 when I was hunting for corral 1 where all the USATF Masters competitors were placed. Spoke with a guy in a green bib who asked why I had a black bib:
If I had been thinking fast, I'd have said, "Because I'm a badass!" But I explained that the black bibs were for the USATF Masters Championship. He asked how long the race would take me. "Probably 32 to 34 minutes. I don't think I can break 32, but I'll beat 35 even if I have a bad race." His jaw dropped. This guy, who looked to be in his late 20s or early 30s thought that was incredibly fast. I told him, that's fast for 60 but the 40 year olds will blow me away.
Overcast skies, allegedly 9 mph WSW wind (felt a bit stronger, and more southerly), 47º F (8º C) was good running weather. The course was fast and flat. I went out trying to key off the fastest guy on our M 60+ team; he dropped me about a mile in. A bit later, there was the Spectator Moment of the race. You have to understand that in USATF Masters competitions, you wear bibs on your back indicating your age group:
I was about 20 feet behind a guy with a "65" on his back, with a clump of runners close behind me. A spectator shouted, "Come on, guys, he's only 65!" And the 65-69 year old raised his hand to give her a middle finger salute. As a 61 year old, I appreciated the sentiment. Later I passed him, then he passed me, and I ended up finishing 2 seconds behind him. I made a point of telling him he had the right attitude there.
Bottom line: I ran a PR 30:59. I had thought I might break 32 minutes if I had the race of my life, but breaking 31 never entered my mind. That's a 6:14 pace per mile (3:52 per kilometer), and about what I thought a decent 5K pace was for me. But it wasn't good enough for an individual award, and we didn't make the podium with the M 60-64 team. Part of that is that we just didn't have enough healthy guys running.
My PR 30:59 was good for 8th of 18 in the M 60-64 age group and 42nd of 161 overall if restricted to the USATF Masters 8K field. In the full Shamrock 8K field, I was 8th of 139 in the age group and 73rd of 7760 overall. The USATF national events draw a tough field. I'm in no danger of dominating that field, but at least I look like I belong in it.
This was the first 8K I've run that gave out finisher's medals. Since I'd seen enough "60" bibs in front of me to know I wouldn't win any individual awards and be pretty sure my team wouldn't win first place, it felt odd to get a medal for this race; but if they're going to give them to people who walk 5 miles, I'll take one too:
Then there was travel home. The road in front of the hotel was scheduled to be closed from 4 AM to 10 AM on Sunday for the marathon. Can't get out then. The common wisdom strategy was to take the car out the day before and park in a public lot, then schlep bags to the car Sunday morning. But my traveling companion's suitcase zipper broke. He had to carry his suitcase in both arms instead of by a handle. A quarter mile walk was not feasible. So we left about noon on Saturday, and drove home. Took an alternate route that was 70 miles longer but without traffic jams; but had to slow down for snow in Pennsylvania. Ended up getting to my house just before 1 AM.
The race was sure fun, but I don't know if it was worth being on the road for almost 25 hours to have 11 or 12 waking hours in Virginia Beach. Races are fun, but travel sucks.
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) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59
April 17, 2017 Boston Marathon (Hopkinton, MA)
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Ran into a spam number, comment will post after approved. It's my daily mileage and race report from the USATF Masters 8K. Past experience leads me to believe that when it posts, it won't trigger a new post indicator for the group.1
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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 Mar 09 5.3T 27.5 Mar 12 10.4 37.9 Mar 13 4.4T 42.3 Mar 15 4.7T 47.0 Mar 18 8.2 55.2 Mar 19 6.5 61.7
4 -
1---Rest
2---3.07 run/walk
4---2.49 walk
7---3.25 walk
9---3.25 run/walk
10---7.0 miles on da bike
11---4.80 trails run
15---4.21trails run
17---up at 0300 to work 4 hours then fly DAL to ATL. Drive to Ft Benning. Found soldiers. Ate a lot! Listened to crazy stories. Returned 3 SIT's 2130.
18--- up at 0500. Collected Swenson and Winchester. Ate a dang fine breakfast, more stories, slept for lunch, arcade, pool and games, ate awesome sushi. 2130 Returned our soldiers in training.
19--- up at 0500. Collected the SIT's. Ate another dang fine breakfast (same place) tomato gravy? Hook me up!. Mass. Boys still catching up on zzzz's! Haha!
Those young men eat constantly! All they go through, I can't fuss over a little sleep deprivation! They appear to be getting ready for hibernation!
I'll be back on track Monday or Tuesday. I hope. Y'all keep running! Alex goes to Ft Stewart (Georgia. US) in May. There's talk of Afghanistan November or December. He's ready. I'm crossing my fingers for Germany or Japan.
21.07/31
RACES!!!
March 26th 2017 A2A 5k Ardmore, OK (registered)
The Trail Run at Eagle Mt Park (2 mile trail hike) Apr 2 (registered)
Color Me Crazy 5k Run April 15th (registered)
XTERRA Rock Dallas Trail Run (HM at night) May 27 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)8 -
Today was my first half marathon - in fact my first race ever. I spent the last few days debating whether to go with the 1h55 or the 2h00 pacers, but decided a couple of days ago to go for 1h55. After not sleeping too well (nerves) I almost changed my mind but stuck with my decision. It was apparently 11C, but being overcast and very windy (17-20mph) it felt a lot colder than that pre-start but was still pleased I went with short sleeves.
The first couple of miles were very difficult - it was on pavement next to fairly busy road so lots of avoiding street furniture and slower runners, slowing down to cross driveways/roads and then speeding up to close gaps etc. My original plan was to stay with the pacers until 10miles then just see what I could give for the last 5k with a secret aim to break 1:54. However by 1.5 miles I was already beginning to think I wouldn't have anything extra for the last bit so would just try to stick with the pacer.
Around the two mile marker we came off the main road and the rest of the route was on towpaths, parks and very quiet roads so was much easier to keep a steady pace and felt pretty good. I kept right on the shoulders of the 1:55 pacers and it definitely felt easier than I was expecting helped by a very flat route, which was fortunately dry apart from a couple of short stretches.
At 10k I decided I was feeling good and to go on at my own pace so pulled slightly ahead of the pacers and was able to slowly pull out. About 4k to go I stepped up the pace again, but then my left calf really tightened up. The last 3k or so was really uncomfortable - I don't think I lost much time but I definitely felt it! Then, with about 2k to go had shoelace issues so had to stop to sort that and probably stopped for 15seconds or so, but made me even more determined to finish fast and try to catch all those people who overtook me whilst I sorted my laces so it may be I didn't actually lose any time.
In the end I finished really strongly and with exception of my calf I felt good. I stopped my phone timer a fair bit after I finished and it read 1:53:08. That was well beyond my expectations, and reckon I was at least 30s quicker than that if not more. Sadly, my GPS cut out at one point so my phone straight-lined that bit and recorded 21.03km in total.
6 hours post finish my calf is still tight but doesn't feel like anything that won't be sorted with some rest and stretching/rolling over next couple of days. Most annoyingly though, the chip times from the event have been messed up so I don't yet have an official time. (They think I finished in 1:15:38 and the winner did it in under 33minutes!) Hopefully that will get resolved soon and I will post an update when I know and see if I can find some photos.
Having said that, even at 1:53 I am ecstatic and still on a massive high that will definitely last a while! Smashed It!!!!
2-Mar: 1k TM + 7.8k steady
3-Mar: 10.1k easy
5-Mar: 10k steady
6-Mar: 21.2k easy
7-Mar: 4.3k easy
8-Mar: 12.1k fartlek (long efforts)
9-Mar: 9.1k steady
10-Mar: 6.6k MP
13-Mar: 16.3k HM pace + cooldown = 17.4k
14-Mar: 8.8k HM pace
17-Mar: 5.3k easy
18-Mar: 3.9k very easy
19-Mar: 21.1k RACE: Richmond Half - Approx 1hr53
Upcoming Races:
14-Apr-2017: Victoria Park Easter Run - 10K [Unconfirmed]
14-May-2017: Bexhill Starfish Marathon
9-Jul-2017: Southend Half Marathon [Unconfirmed]
24-Sep-2017: Windsor Half Marathon [Unconfirmed]
19 -
Gorgeous day for running. 50 degrees F. Sunny with a slight breeze. Sure my legs were a little sore but I didn't care. Felt great to be moving outside.
To date: 77.33 To go: 27.67 Goal: 105.00* Projection: 126.17
*Original goal was 120. Reset to 90 in anticipation of having to cut runs short due to sesamoiditis. Despite, I'm still on pace to break 120. But anything can happen, so splitting the difference at 1055 -
@dkabambe Way to go. That's a great time, I think first time out. I was so sore after my first half I immediately told anyone that cared I'm never running that distance again. I did though. As far as calf, I get pretty much the same (they spasm out and I can't even move my legs) thing by mile 8 or so the last two that I've run. And last year it stayed an issue for at least two weeks. I talked to my, "primary care" physician about it and she recommended magnesium. Did the trick. I now take before every run 10 miles or more and every bike ride over 36 mi.8
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Congratulations @dkabambe2
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Date - Mi - MTD
3/1 - 1.26 - 1.26
3/2 - 6.00 - 7.26
3/3 - 1.43 - 8.69
3/6 - 3.55 -12.24
3/7 - 1.20 - 13.44
3/8 - 6.00 - 19.44
3/9 - 4.20 - 23.64
3/10 - 1.23 - 24.47
3/11 - 8.78 - 33.25
3/12 - 1.00 - 34.25 + 17mi biking
3/13 - 4.00 - 38.25
3/14 - 3.52 - 41.77
3/15 - 2.41 - 44.18
3/16 - 5.51 - 49.69
3/17 - 1.28 - 50.97
3/18 - 9.01 - 59.98
Miles remaining 10.02/70.
With this long run, I have squeaked passed my mileage from last month with 1 more week to spare. Still ramping up the distance until I get to ~100mi in a month or two. The first 6 mi were strong, and the last 3 not so much.5
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