March 2017 Running Challenge
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@ariceroni That's terrible having to go through all that on every run. I feel for you. Fortunately, people don't do that where I live. I did have a young creepy druggy looking guy follow me once when I went on a really early morning trail run last summer. Those trails are in a not so great part of town, but I though bad people sleep in. Apparently some were still up. I was practically the only one there and didn't start carrying pepper spray yet. As soon as I got home, I ordered some and almost always run with it. Haven't been back to those trails since.
On a positive note, it looks like our goals for the Spring HM in Chicago are close. My best time is 1:46:23, but I'm hoping for 1:45:00. We'll see!!7 -
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 Mar 21 6.5 68.2 Mar 25 5.6 73.8
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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
17-20---Ft Benning Georgia trip
21---4.69 walk, tried to run HOT!
23---4.02 run
24---2.92 walk
32.70/31 goal! Haha!
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)7 -
3/1: 2 miles
3/2: rest
3/3: 3.1 miles
3/4: X-train (45 mins swim)
3/5: 4 miles
3/6: rest
3/7: 2.83 miles
3/8: 2.15 miles
3/9: X-train (30 mins lateral elliptical)
3/10: 3.06 miles
2/11: X-train (45 mins elliptical)
3/12: 4.05 miles
3/13: rest
3/14: 3.03 miles
3/15: 3 miles
3/16: X-train (50 mins elliptical)
3/17: 4.8 miles
3/18: rest (out of town)
3/19: rest (out of town)
3/20: 4 miles
3/21: X-train (30 mins bike)
3/22: 3.7 miles
3/23: 4.7 miles
3/24: rest
3/25: 5.2 miles
Total: 49.62/60 miles
Spring has arrived in Columbus! Hopefully it's here to stay. We only have one day in the 30s this week and today it was 72F when I ran. I've worked myself up to running 3 miles straight before taking a short walk break. I might be able to do a little more than that, but I notice I'm not able to hold correct form very well as I start nearing 3 miles and the walk break helps but the rest of my run after that isn't of the same quality of the first few miles.
For the past few weeks I've been running with simple arch support inserts in my Saucony Guides, which are a little big but fit better with the supports in. Well, as my miles increase I've started to develop some hot spots where the shoe is still a little too big and there is too much friction/rubbing. As a result, I developed a nice blister on the side of the ball of my right foot. I tried draining it and running on it on Thursday, but that was a terrible idea and I only developed a bigger blister around the existing one. Friday was supposed to be a cross training and PT day, but I decided to just do the scheduled PT exercises and let the blister heal instead. That did the trick and that area was barely noticeable on my run today. Also switched back to running in my Ghosts and I noticed that some places that were noticeably tight or sore regularly after my runs the past few weeks were much less so after this run. It could be the fact that I made myself slow to an easy pace for this run or maybe it was the shoes...or both. I'll be interested to see as I'm going to continue to run in the Ghosts for awhile.5 -
NikolaosKey wrote: »A question:
Can you please share your warm up prior running? I am curious! Maybe I need to change something because I am prone to injuries.
Tnx in advance
@NikolaosKey - All runs are not created equal.
I do no warm up prior to easy runs, even if they're long. When I'm running solo, the first mile of an easy run will be the slowest; I suppose that fills part of the purpose of a warm up. When I'm pacing a long run, I find myself needing to push a little the first mile and then slow myself down later to hold the target pace. That first mile likely doesn't help, but since I pace a little slower than I run solo it also probably doesn't hurt.
The custom in my running club is a 2 mile warm up prior to a quality workout. That's 2 miles of easy running, then typically 15 to 30 minutes of walking or standing around with team chat and Coach's pre-workout talk. If we're on a track, there will be a lap or 2 of drills before the actual interval workout. Then there may be a one or two mile cool down, again just distance run easy.
The principle for a race is that shorter races have longer warm ups. For a 5K, I like to do a preview of the course as my warm up. Since I typically tack a small distance on before the start and/or after the finish, the warm up is longer than the race. For a race too long to do a preview as a warm up, I like a 2 to 3 mile warm up on the last part of the course. This is not only a slow run to get my muscles used to running today, it also fixes in my mind what the last part of the course looks and feels like. That way, when the inevitable idiot spectator shouts, "You're almost done," I know whether I have 1000 meters or a mile and a half left. (I've never heard a spectator tell me I'm almost done when I'm actually almost done.)
Just before a marathon or a half, I'll do leg swings like @BeeerRunner describes. I'm not sure how much good they do, but they have to be better than just standing around waiting for the race to start. For a half, I might have a 2 mile warm up on the end of the course, or in the case of the 4-loop Winter Warrior Half I just run the loop (one eighth of a marathon) once easy as my warm up. I may not have any slow running warm up for a marathon; the first mile or two of the race can serve as a warm up, since I shouldn't be going out fast anyway. But yes, I made it a point to run a preview from the Citgo sign to the finish line the day before my first Boston. It really helped to know exactly how much was left when I got that far.9 -
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
3/23 – 9.16 warm up, speed work, cool down
3/24 – rest day
3/25 – 21.70 paced run + solo miles
March total to date – 182.49
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 miles, the last really long run of the training cycle. It was 36º F (2º C) with 10 mph ENE wind and rain. Looking ahead, I knew that low to mid 30s and rain is just about my least favorite running weather. It can be miserable. So I told myself, if it's 35º and raining in Hopkinton, MA at 9 AM on April 17, I'm still going to line up and try to run 26.2 miles. So I may as well train in this. The weather can do anything on Patriots' Day in Boston.
The FF training program had marathon trainees pointing at Buffalo run 18 miles today. So I paced the first 11 loop, we took a rest room break, and then I paced the next 7 mile loop. The first 11 came in very close to the target 8:00 pace at a 7:57 average. The next 7 were a bit slow. It seemed there was a bit of flakiness in GPS reception, as one runner's watch would say we were running 7:30 when another's said 9:40. I don't think our pace varied as much as I saw the current pace bounce around on my watch, but it averaged out to a reasonable answer. I think the 7 was bit over the 8 average, maybe 8:06 or 8:07. I don't know for sure, because I let my watch keep running when I dropped the group off and went out for my extra miles.
Added miles ad hoc. For a while I thought 20 would be good enough for today, but late in the 2.2 mile loop I added on I saw an out, loop, and back to add that I'd forgotten about. With that added, I made it back to base at 21.70 total miles. In better weather, I would have run a short out and back to total 22. Under the conditions, needing a rest room and having a heated rest room right there, and knowing I'd beat my weekly mileage target, I let 21.70 be good enough.
Brought the training week in at 62.63 miles, compared to the target 62 miles. Close enough. 21.70 is close enough to 22 miles. The plan steps down toward taper now. This is the most miles in a week that I'll run in quite a while. I won't run this many miles in a single day again until April 17. I won't meet my nominal March mileage goal, but I'll come close. It looks like I'll close out March in the 218 to 220 mile range, having lost fewer miles to travel than anticipated but having lost more miles to snow than anticipated.
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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01/03 3.52 miles
02/03 5.02 miles
04/03 4.5 miles
08/03 5.16 miles
09/03 3.54 miles
10/03 3.51 miles
12/03 3.01 miles
14/03 3.51 miles
15/03 4.02 miles
20/03 3.82 miles
21/03 4.04 miles
23/03 4.51 miles
24/03 4.41 miles
25/03 3.75 miles
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@BEERRUNNER @ariceroni @garygse @MobyCarp Tnx for answering this. Well it seems we kinda follow same pattern. Sometimes I do 2k followed by buttkick etc, other times when I have no time to spend I start slowly and then increase my pace every 1k. I don't know what is wrong but I keep get injuries every 2-3 weeks. Someone advise me to reduce weekly milage and focus to strengthen my legs at gym. But I really cannot stop running, no way!2
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March Running Challenge
3/1 2 very slow miles and yoga
3/2 Rest
3/3 2.2 slow miles
3/4 3 mile trail run
3/5 5 mile trail run
3/6 3 mile trail run
3/7 3 mile run, strength
3/8 30 minutes of Lateral Elliptical, 15 minutes of stationary bike.
3/9 4 mile run
3/10 5 mile trail run
3/11 Rest Day
3/12 3.2 mile trail run with a lot of hiking due to about 1,000 foot of elevation gain
3/13 4 hours of skiing
3/14 5 hours of skiing
3/15 5 hours of skiing
3/16 Rest Day
3/17 4 mile run
3/18 6.2 miles
3/19 10.1 mile trail run
3/20 Zumba and strength training
3/21 4.5 miles: w/u, 3x1 mile intervals at 10K pace, c/d
3/22 4 miles
3/23 4.5 mile trail run
3/24 Strength training
3/25 12 mile trail run
Goal: 75.7 of 90
Completed Races:
Cowtown Marathon (Full) Feb 26 (Registered): 3:54:06 / 8:56 min/mile
Upcoming Races:
The Trail Run at Eagle Mt Park (5 miles) Apr 2 (Registered)
XTERRA ATX Trail Run (21K) Apr 23 (Tentative)
Chicago Spring Half Marathon: May 21 (Registered)
XTERRA Rock Dallas Trail Run (HM at night) May 27 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)
La Sportiva Vail Half Marathon: Jul 22 (Tentative)
Milwaukee Lakefront Marathon: Oct 1 (Tentative)
I have to say this is the first week where I am finally feeling back to my old self while running. Yay! Did a really great trail run today with 834’ in elevation gain. I was wore out by the end. The weather was absolutely perfect. It was sunny, in the low 50s at the start and warmed up to mid 60's by the end. There was a nice cool breeze too. Most of the trees have sprouted their leaves for the spring so it's much prettier (and shadier) again.
After reading how some of you try to do long runs without fuel, I decided that's something I want to start doing. I did read that you should gradually wean yourself down. So, I did bring a gel with me, but wanted to hold off on taking it as long as possible. In a normal training long run, I take them about every 45 minutes. If it's a shorter long run like today, Well, I lasted about 1 hr 20 minutes. Then, I started to get a bit light headed so I ate my gel and all was good.
Also, I booked my flight to Milwaukee for the Lakefront Marathon!! I had airline miles to use, so I only paid $11.20 for the ticket. Yay!! It's also my birthday weekend which kind of stinks because I won't be able to go out and enjoy beers with my friends back home. Oh well, hoping I can BQ for my birthday instead! Lol!5 -
NikolaosKey wrote: »@BEERRUNNER @ariceroni @garygse @MobyCarp Tnx for answering this. Well it seems we kinda follow same pattern. Sometimes I do 2k followed by buttkick etc, other times when I have no time to spend I start slowly and then increase my pace every 1k. I don't know what is wrong but I keep get injuries every 2-3 weeks. Someone advise me to reduce weekly milage and focus to strengthen my legs at gym. But I really cannot stop running, no way!
1. Run slower. Seriously, running hard is riskier than running easy. Run as slow as you can, then slow down a bit more.
2. It may be worth a visit to a physical therapist for an evaluation. I had recurring foot problems when I was a new runner. The PT identified weak hip abductors, which meant I had poor control of my foot strike. I never would have figured that out on my own. Some of the stuff the PT had me do that first time fixed problems that I didn't even realize were problems until they went away.
3. The advice about strength training is good, as far as it goes. The problem with strength training is that there are hundreds of exercises you can do, and you need to find the ones that are most helpful and most worthy of whatever time you can put into it. The PT can help you identify which exercises you need, so you don't waste your time fixing problems you don't have.
4. Instead of just reducing mileage, try holding mileage steady until you can do the same mileage per week for 4 or 5 weeks with no problem. Then add no more than 10% to that for the next week, and hold that steady for a while. It's very easy to ramp up miles faster than you can develop the running chain to support them. I've run myself into injury more than once, and had to learn this one the hard way.5 -
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
03/23/17 :::: 2.7 :::: 73.9
03/24/17 :::: 2.7 :::: 76.5
03/25/17 :::: 6.5 :::: 83.0
Skipped the group run this morning because couldn't face the cold rain and had a sleepy dog curled up on my lap. What am I supposed to do?
The rain finally stopped in the early afternoon and I had promised myself I would get that long run if it did, so I forced myself out the door. It was a bit of a slog, especially because one section of the trail was partially covered in slushy ice and mud but I did it.
My Garmin is acting up again. All through the run it kept updating itself and pausing so I had to continue resuming it and lost some minutes and have no GPS data with it. Fortunately it did seem to keep track of the overall time and miles at least fairly closely though I think it shorted me a bit. I tried rebooting it at home and then it got itself all confused with the wrong time and lost all my steps for the day. I put in a help request because this has been happening a few times now and this watch is less than a year old.4 -
A short 6km by myself this morning. Legs are still dragging from a heavy week.
Monday 14km Hills, Tuesday Swim Club Kick and more Kick. Wednesday 7 km Hill Climb, Thursday Swim Club - More Kick. Friday Rest.
Usually Saturday is Long Run day but most of my Pace Buddies are out of town but will be back tomorrow so we are planning for a 20 km LR tomorrow which will probably be the last LR as taper starts for April 9 HM.
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 –73.5 km – YTD 247.05
03/20 14.0 km – 80.5 km – 59.5 km – YTD 261.05
03/22 7.0 km – 87.5 km – 52.5 km – YTD 268.05
03/25 6.0 km – 93.5 km – 46.5 km – YTD 274.05
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NikolaosKey wrote: »A question:
Can you please share your warm up prior running? I am curious! Maybe I need to change something because I am prone to injuries.
Tnx in advance
i found benefit in keeping me warm before the run, i go just after breakfast and I like now to wear a sportsuit even if it's warm, maybe it's just a silly thing but for me it works
then no warm up, i just run.
if you are prone to injuries, then probably
- you are doing too much too fast
- have the wrong shoes
- have some physical problems
on the other side, I do a cool down 30 min walk, that is essential for my back problem, if i stop running with no cool down i get super stiff. if i stop and have a shower i go into coma.2 -
So I did the 10K this morning. It was even more muddy than expected. A part of it was a road so badly washed out that it was nearly a trail. In fact, there was a groove - possibly started as a tire track and then made deeper by water - that was almost as tall as me. For that reason, I'm not even sure if a tractor could make it down that road... it would be questionable as to whether a tractor tire would bottom out in that slot.
Anyway, I did wear my old road running shoes that are about to be retired. There was quite a bit of sliding. This was a fun run and informally timed, but I had a time of 1:06:37. They gave us the option of turning around at the half-way point and staying on gravel and pavement, but 10 of us chose the mud instead. My Garmin says it was slightly shy of 10K, though I followed the official route.
Photo taken afterwards:
Also: Note to self: Do not eat or have coffee... or make breakfast very light beforehand. I thought 3 hours before would have been enough. Fortunately it was enough time to make some planning in time, but barely. Still struggled a bit early on.10 -
3/25 - (10mi) STEEP mtn repeats, 3074ft vertical gain, 14:34/mi pace, just an all around hard day haha. Felt good though.
3/22 - (10.1mi) 5k TM hill tempo @ 3%inc, 7mi E
3/24 - (6mi) Slow/easy + heat tolerance, 8:40/mi
3/25 - (10mi) 3,074ft vert, 14:34/mi
Total: 80.8/150mi8 -
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
3/5 0.0r + 4.0w
3/6 5.1r + 5.1w + 1200m row
3/7 7.1r + 3.5w
3/8 0.0r + 3.25w
3/9 5.3r + 1.25w + 1000m row
3/10 0.0r + 5.8w
3/11 7.0r + 1.0w
3/12 5.25r + 0.0w
3/13 5.3r + 4.4w
3/14 5.6r + 4.55w
3/15 7.2r + 4.5w + 1000m row
3/16 5.2r + 5.4w
3/17 0.0r + 3.7w
3/18 0.0r + 2.3w (sick)
3/19 4.0r + 0.0w (still sick)
3/20 6.2r + 2.7w
3/21 3.2r + 4.85w
3/22 very sick, lost day
3/23 1.5r + 2w (still very sick)
3/24 first day of outpatient
3/25 7.1r + 0.0w
Total so far: 105.45r + 72.3w = 177.75 miles
Yesterday I started the outpatient program at the hospital for my anxiety. Met with a bunch of nurses, doctors and therapists and outlined my treatment program. Got prescribed two new medications. Had a bunch of group sessions. It was a busy day.
I got a good run in today, but my energy levels are still on the low side, so nothing spectacular. Still, running is the only thing lately that allows me to get out of my head for a while.
The schedule for the outpatient program is thus that I still have enough time to run in the afternoon, so that's really good. Next day is Monday. Really hoping that it helps me get out of this really bad place.
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BeeerRunner wrote: »
I have to say this is the first week where I am finally feeling back to my old self while running. Yay! Did a really great trail run today with 834’ in elevation gain. I was wore out by the end. The weather was absolutely perfect. It was sunny, in the low 50s at the start and warmed up to mid 60's by the end. There was a nice cool breeze too. Most of the trees have sprouted their leaves for the spring so it's much prettier (and shadier) again.
After reading how some of you try to do long runs without fuel, I decided that's something I want to start doing. I did read that you should gradually wean yourself down. So, I did bring a gel with me, but wanted to hold off on taking it as long as possible. In a normal training long run, I take them about every 45 minutes. If it's a shorter long run like today, Well, I lasted about 1 hr 20 minutes. Then, I started to get a bit light headed so I ate my gel and all was good.
Also, I booked my flight to Milwaukee for the Lakefront Marathon!! I had airline miles to use, so I only paid $11.20 for the ticket. Yay!! It's also my birthday weekend which kind of stinks because I won't be able to go out and enjoy beers with my friends back home. Oh well, hoping I can BQ for my birthday instead! Lol!
Steal on the ticket!!! And good luck with the BQ. We have a race here in the spring (tomorrow), I had no idea it was a BQ. I was talking to the race director today and last year they had 18 runners qualify. Probably 100-150 marathoners.
I ran the OKC Memorial Marathon (half) last year. It was a high energy race, it's a BQ too. Both races are spring and driving distance.
1 -
@respectthekitty thinking of you !0
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Alright, I am new to running, but looking to do 30 miles by the end of March 12 -
Didn't meet goal in February. No good excuse. Picked up a couple of overtime shifts at work...so was unmotivated afterward.
After watching Arrogate's performance in the Dubai World cup, I really wanted to run this afternoon...so inspired! Even my husband who doesn't watch horse racing watched the race on You tube 3 times. Anyhow the weather has been great in Indy, temperature in the 70's Had to run in a head wind during the last 3 miles ,and the weather a little warmer than I like. Otherwise, felt great. I changed my posture to a more forward lean, and have been avoiding the back issues. Definitely feeling it in my hamstrings and gluts.
Met goal finally after not doing so the last 3 months. Focusing on the half marathon in May.
3/25....6 miles in 85 minutes...14.17 minute miles.....heart rate monitor not working...think that I averaged 82% max heart rate.
3/24.....9 miles in 114 minutes.....12.67 minute miles at ave. max heart rate of 94 %.
3/20.....3.85 miles on the treadmill, pace at 13:02 , average max heart rate at 80%.
3/13.....8 miles....plus whatever I ran to go to the bathroom...only counting the 8.
3/11.....3.58 miles treadmill 13:57 pace at 79% max heart rate.
3/9....3 miles in 40 minutes after working all night.
3/7.....9 miles in 126 minutes....85% max heart rate.
3/1....8 miles in 95 minutes, average max heart rate at 94%.
Completed...50.43
Goal...40 miles
Upcoming race.....the mini-marathon in Indianapolis
5
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