March 2017 Running Challenge
Replies
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KatieJane83 wrote: »@7lenny7 yeah, I mostly credit my easy adjustment to the 0mm drops so far to the fact that I'm a mid- to forefoot striker. I really feel like it reduces the impact of running.
Yeah - The Merrell Bare Access Arc 3's were my "Magic Shoes." I don't really think they change how your footstrike lands, so much as they really do a good job training you to land gently. Or you hate them forever and you go back to traditional shoes. The Arc 4's do work, but they got a little bit narrower in the toe, and a little bit more shoe, all around. Does anyone have any recommendations for something with a 0 drop that's *less* padded, but keeping a single large toebox, and none of those ridiculous toe pockets?0 -
3/1 - 3.5 mi.
3/2 - 4.0 mi.
3/3 - 4.2 mi.
3/4 - 4.0 mi.
3/5 - 3.5 mi.
3/6 - 3.1 mi.
3/7 - 3.5 mi.
3/8 - 3.2 mi.
3/9 - rest
3/10 - 3.1 mi.
3/11 - 3.0 mi.
3/12 - 4.1 mi.
3/13 - 4.0 mi.
3/14 - 4.7 mi.
3/15 - 4.1 mi.
3/16 - rest
3/17 - 3.2 mi.
3/18 - 4.1 mi.
3/19 - 4.1 mi.
3/20 - 4.0 mi.
3/21 - rest
3/22 - 5.0
March total: 72.4/1004 -
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
3/19 – 11.18 MP interval
3/20 – rest day
3/21 – 15.01 tempo intervals
3/22 – 5.58 easy
March total to date – 151.63
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 – After yesterday's hard workout, I was a little concerned about how beat up I'd feel today. Got up, forced myself to do the first set of pull-ups. I didn't work my arms hard yesterday! By the time I got through the pull-ups, and into the second set of push-ups, habit took over and I got through my morning strength maintenance/cross training activities. I was a little intimidated by the kettlebell swings and snatches, but habit got me started and momentum carried me through. I felt pretty normal by the time I finished my extended breakfast/exercise routine.
Thought about going out for an easy run this morning, but forced myself to wait till afternoon on the theory that a few more hours of recovery would be a good thing. Didn't want to wait till evening because it's significantly colder today than yesterday: 26º F, or -3º C with 15 mph NW wind when I ran. If I'm going to run at February temperatures in late March, it's nice to have sunshine! Really felt the recovery aspect for the first 2 or 3 miles, then got warmed up enough that the last part felt like a normal easy run. Mile splits were a bit slower than I've been running easy lately, but that's OK. The point wasn't to run hard today, it was to run easy and let my body recover from yesterday.
Given where I came from, it was a very pleasant short run today. It just felt nice to run a bit slow and not particularly far.
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, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA)
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@BEERRUNNER yup! Best I'm hoping for is that I'm not any worse off between now and then! We flew over Ft Worth Monday and I waved at you. You see me? It was about 215ish. Haha! I said "oh look! That's where we're gonna run".
I did see you waving @Elise4270 !! Lol!
I'm running those trails tomorrow after work and Saturday morning. I want to go Sunday as well, but the kiddo has an 11am soccer game so we'll see if I can get my butt up early enough to get there, run, and get back in time to get make myself presentable.
If I had a GoPro, I'd make you a video. Ha, ha!!3 -
Hi all!
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-
3/5: 10.7k -Perfect trail, a little bit tired at the end-
3/8: 6.5k -easy incline-
3/9: 8k -treadmill, intervals-
3/11: 6k -last shake out before race-
3/12: 13k -Trail Race-
3/14: 5k -cool down from race and from strength training-
3/15: 4k -cool down-
3/16: 6.2k -empty stomach early morning run-
3/20: 1.3k -walk/run at gym-
3/22: 2k -cool down from strength training-
First running test and saw that the recovery is going well. Tomorrow I will try a 6-7 k easy to see how it goes.
SUM: 80.2/120k
@BEERRUNNER thank you. It is going better.
@7lenny7 omg really? Never again those two activities together, killer combination!
Please stay free of injuries all it's so important!!
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KatieJane83 wrote: »
@BeeerRunner yeah, I'm gonna have to switch to mornings at some point. Once I get into my marathon training in the summer and fall I'm going to have weekday medium-long runs up to 13 miles. Dreading how early I'm gonna have to get up to get those in!
@KatieJane83 13 miles during the week?? Yikes. I dreaded my 10 mile mid week runs. A 20 mile run on a Saturday or Sunday morning is no problem, but 10 miles on a Wednesday just isn't my cup of tea. I did them after work since it was winter, but I'll have to do them before work for my next marathon or I'll melt in the heat.2 -
Goal: 50 miles
MTD: 47.51
95% of goal
3/1 - 5.48
3/2 - circuit training
3/3 - 4.02
3/4-5 rest
3/6 - 3.1
3/7 - circuit training
3/8 - 4.25
3/9 - rest
3/10 - 6.05
3/11-12 rest
3/13 - 5.19
3/14 - circuit training
3/15 - 4.22
3/16 - rest
3/17 - 5.16
3/18-19 rest
3/20 - 4.24
3/21 - circuit training
3/22 - 5.8
One month until my next 5k! So excited!8 -
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autumnblade75 wrote: »KatieJane83 wrote: »@7lenny7 yeah, I mostly credit my easy adjustment to the 0mm drops so far to the fact that I'm a mid- to forefoot striker. I really feel like it reduces the impact of running.
Yeah - The Merrell Bare Access Arc 3's were my "Magic Shoes." I don't really think they change how your footstrike lands, so much as they really do a good job training you to land gently. Or you hate them forever and you go back to traditional shoes. The Arc 4's do work, but they got a little bit narrower in the toe, and a little bit more shoe, all around. Does anyone have any recommendations for something with a 0 drop that's *less* padded, but keeping a single large toebox, and none of those ridiculous toe pockets?
Vivobarefoot do zero drop less padded shoes as described. I have a pair of road and trail shoes which I've used walking (the trail at least) but not graduated to running with them yet. The ones I have have a small amount of padding with the insole, but you can take that out for the rubber feel.
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girlinahat wrote: »autumnblade75 wrote: »KatieJane83 wrote: »@7lenny7 yeah, I mostly credit my easy adjustment to the 0mm drops so far to the fact that I'm a mid- to forefoot striker. I really feel like it reduces the impact of running.
Yeah - The Merrell Bare Access Arc 3's were my "Magic Shoes." I don't really think they change how your footstrike lands, so much as they really do a good job training you to land gently. Or you hate them forever and you go back to traditional shoes. The Arc 4's do work, but they got a little bit narrower in the toe, and a little bit more shoe, all around. Does anyone have any recommendations for something with a 0 drop that's *less* padded, but keeping a single large toebox, and none of those ridiculous toe pockets?
Vivobarefoot do zero drop less padded shoes as described. I have a pair of road and trail shoes which I've used walking (the trail at least) but not graduated to running with them yet. The ones I have have a small amount of padding with the insole, but you can take that out for the rubber feel.
@girlinahat Thank you for that recommendation. I've seen them on Amazon, and they did *look* likely, but I didn't have anyone to vouch for them. I'll have to give it a try...0 -
Got a mile in of running today at Orangetheory. Total of 11. 9 more to go!8
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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
03/05/17 :::: 2.6 :::: 19.9
03/06/17 :::: 4.4 :::: 24.2
03/07/17 :::: 0.0 :::: 24.2
03/08/17 :::: 2.7 :::: 26.9
03/09/17 :::: 2.6 :::: 29.5
03/10/17 :::: 3.5 :::: 33.0
03/11/17 :::: 2.7 :::: 35.7
03/12/17 :::: 7.7 :::: 43.4
03/13/17 :::: 2.6 :::: 46.0
03/14/17 :::: 5.0 :::: 51.0
03/15/17 :::: 3.5 :::: 54.4
03/16/17 :::: 0.0 :::: 54.4
03/17/17 :::: 0.0 :::: 54.4
03/18/17 :::: 7.4 :::: 61.8
03/19/17 :::: 4.0 :::: 65.9
03/20/17 :::: 2.8 :::: 68.6
03/21/17 :::: 0.0 :::: 68.6
03/22/17 :::: 2.6 :::: 71.2
No run yesterday due to work schedule, and back to the treadmill today because it was super cold.6 -
Curses!! My run plans have been foiled! Too much work, not enough time. I'm hoping to leave my office by 9pm and I need some family time when I get home, then early sleep.
I was going to skip running tomorrow (35F and raining, plus calf issue) but now may have to run then.4 -
March 1- 15km
March 2- 18km
March 3- 15km
March 4- 22km
March 5- 13km
March 6- Rest
March 7- 16km
March 8- 13.7km
March 9- 1.6km (RIP Treadmill )
March 10 & 11 - Snowing/Most Depressing Days Ever
March 12- 11.1km
March 13- 11.1km
March 14 to 17- Husband OOT
March 18- 7km
March 19- 9km
March 20- 7km
March 21- 11.1km
March 22- 18.4km
189/250km
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Hey y'all! Sry for my lack of posting here. I need to work on that. Still running. It's all on my STRAVA. But just doing mostly easy miles right now. Half in a month. Might sign up last min for a race next week. Idk.
3/22 - (10.1mi) 5k TM hill tempo @ 3%inc, 7mi Easy. 9:50/mi for all.
Total: 64.8/150mi8 -
7 km with the Wednesday Night Running Club. Hill Climb - Legs were still pretty trashed after 14km Hills on Monday and Kick day with the swimming club yesterday. Was the last person to the top, but I did make it to the top.
03/01 7.0 km –7.0 km –133.0 km – YTD 187.55
03/02 5.0 km –12.0 km –128.0 km – YTD 192.55
03/08 10.5 km – 22.5 km –117.5 km – YTD 203.05
03/11 19.0 km – 41.5 km –98.5 km – YTD 222.05
03/12 5.0 km – 46.5 km – 93.5 km – YTD 227.05
03/15 7.0 km – 53.5 km – 86.5 km – YTD 234.05
03/17 13.0 km – 66.5 km – 67.5 km – YTD 247.05
03/20 14.0 km – 80.5 km – 53.5 km – YTD 261.05
03/22 7.0 km – 87.5 km – 46.5 km – YTD 268.05
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Date Activity __ Run dist (mi) __ Avg Pace (min/mi)
1-Mar Yoga 60 min/onion-pub run __ 7.8 __ 8:23
2-Mar rest __
3-Mar rest __
4-Mar Ft. Eustis 10K __ 7.9 __ 7:28
5-Mar 20 lb easy run __ 4.4 __ 8:38
6-Mar Yoga 60 min/lifting 30min __
7-Mar rest __
8-Mar Yoga 60 min / lifting 30min / run __ 7.8 __ 8:07
9-Mar rest __
10-Mar Lifting 30 min __
11-Mar run __ 4.4 __ 9:00
12-Mar rest __
13-Mar Lifting 30 min/run __ 3.5 __ 9:01
14-Mar run __ 4 __ 7:58
15-Mar Lifting 30 min __
16-Mar rest __
17-Mar lifting 30 min __
18-Mar run __ 10 __ 8:19
19-Mar run __ 4.23 __ 8:39
20-Mar lifting 30 min/ run hills __ 4.32 __ 10:23
21-Mar run __ 4 __ 8:14
22-Mar Yoga 60 min/ lifting 30 min/ run __ 8.1 __ 9:23
23-Mar rest __
70.45
Goal (miles) 80
left (miles) 9.55
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
5/29/2017 Yorktown Freedom 8K
TBD Trailzilla 5 Miler
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
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After yesterday's fall, my right leg stiffened up more and more as the day went on. Late afternoon onwards I caved and took some ibuprofen/aspirin - hoping to minimise inflammation, but pain relief effects were also welcome. The pain was in the top half of my IT band and got worse when I straightened my knee out but that area coincided with my bruising/grazes. I had no pain in/around my knee so I was hoping the issue was just the fall and not an underlying IT band issue. It made walking (after sitting a while) difficult, but the more I walked the more it eased up so I was hopeful.
This morning it felt much better so thought I'd test it out. My planned assignment was 45-minutes easy, but I planned to stop whenever the pain got any worse. I walked for about 5 minutes to loosen up a little then started to jog. I could only manage about 10 steps - sharp pain radiating up my upper leg with every floor strike. I knew straight away wasn't going to improve so turned around and walked back home. I'll skip today and tomorrow's run, and had already planned Sat & Sun off. Hopefully will be ok by Monday's planned long run.
In absence of running today, I've been thinking about a summer race schedule after getting hooked by my HM on the weekend! I've ditched my plan to do the Victoria Park 10K next month. By time I've paid entry/transport etc I don't really seeing the value of doing it as a real race, especially with my daughter's birthday next month also. I'd only planned it as had 10k race on my marathon training plan but I'll just do it as a race-sim, (or find a cheaper virtual race).
July: Southend HM - Local, seafront route so will be lovely if not too windy.
August: Hadleigh Castle 10k is on my doorstep and has some wonderful hillside trails that will be a real challenge - especially in the summer heat. (It's where they held the 2012 Olympic Mountain Biking)
Sept: This 10k is all done inside Kew Gardens so could be amazing.
Sept: Hoping to do Windsor HM with @iofred in September, which again looks like a stunning location with the start/finish on the long approach to the castle.
Oct: Thurrock 10k is local, flat and fast. By then I hope to be down to goal weight so assuming I'm fit and healthy and conditions OK, I'm going to look to go all out for a fast time.
Going to wait this injury out before I book any of this (fingers crossed don't sell out) just in case I need to pass up May marathon and look for a later one.
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 - HM PR @ 1:51:00 inc 5K PR @ 25:08]
20-Mar: 2.8k easy
21-Mar: 8.4k easy
22-Mar: 10.9k as 4 x 10min hard/2.5 min recovery intervals (plus wu/cd)
23-Mar: Injured
Upcoming Races:
14-May-2017: Bexhill Starfish Marathon
9-Jul-2017: Southend Half Marathon [Unconfirmed]
12-Aug-2017: Hadleigh Castle 10K - Hill trail race [Possible*]
16-Sep-2017: Kew Gardens 10K [Possible]
24-Sep-2017: Windsor Half Marathon [Possible*]
29-Oct-2017: Thurrock 10k [Possible]2 -
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autumnblade75 wrote: »Yeah - The Merrell Bare Access Arc 3's were my "Magic Shoes." I don't really think they change how your footstrike lands, so much as they really do a good job training you to land gently. Or you hate them forever and you go back to traditional shoes. The Arc 4's do work, but they got a little bit narrower in the toe, and a little bit more shoe, all around. Does anyone have any recommendations for something with a 0 drop that's *less* padded, but keeping a single large toebox, and none of those ridiculous toe pockets?
If not, I've read that the Vapor Glove should be a good replacement with the same fit, and a bit lighter on top.0
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