March 2017 Running Challenge
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Added 5.05 miles tonight. Stopped twice to fix this knee brace that wouldn't stay on. I think for the race on Sat., I'm going to wear shorts because that will make adjustments faster and easier.3
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Hello everyone.
Last night I had a panic attack and had to take an Ativan and lie down for the night, so my planned run went out the window.
Today I woke up and felt slightly better. Went to outpatient, ran a couple errands and then decided to go for a run. And for the first time in a good couple of weeks I felt human again. The run felt so good. The sun had come out and it was a lovely afternoon. I wound up going 8.3 miles because I just felt so good. I came home and literally thanked Jesus for such a good run after so many days of feeling like *kitten*.
Now I'm relaxing with my cat and I still feel okay. I have two new meds for anxiety. I continue to go to outpatient every day. I am hopeful.
Hope everyone had a great day.15 -
BeeerRunner wrote: »@ddmom0811 Mine is Sept 28th. We're both Libras!!
September 28 is my favorite day in the world. Why? It's the day my only child was born.3 -
RespectTheKitty wrote: »BeeerRunner wrote: »@ddmom0811 Mine is Sept 28th. We're both Libras!!
September 28 is my favorite day in the world. Why? It's the day my only child was born.
Awww!! So glad to share a birthday with your kiddo!!
Also, so happy the run made you feel better. I'm keeping you in my thoughts and prayers that you get on the right medications that prevent the anxiety and panic attacks. Hugs!!1 -
6.1 miles while the young'un had soccer practice. Planned on 12 but a mix up on who was picking him up made me cut it short. I'll go long tomorrow. Strava says 6.5 because I forgot to stop my Garmin at the end of the run. I can't remember that happening before.
It was a warm, sweaty run. I had forgotten how much I love being drenched in sweat after a run.
188/210 miles
@lporter229 if you were to go short because you feared failing to go 20, wouldn't you then be worried during your race because you didn't get that 20 in?
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@lporter229 - If you're feeling beat up and wondering whether you should scale back a run, you definitely should scale it back. At this point, less is more. The fact that your pace has slowed is also an indicator that you're pretty beat up. Back off, start the taper early, taper lower than planned, rest up, get healthy. You'll be glad you did on Patriots' Day.
One of the things that is striking me this training cycle is that I'm in much better shape than I was last year. Part of that is because I'm retired, getting enough sleep consistently, and under much less stress. And part of it is because I'm not training as hard as I did last year for various reasons that weren't part of any grand training plan. Last year, Coach had me start tapering a week early because I had beat myself up so bad. I didn't really understand it at the time, but in hindsight that might have prevented a DNF.1 -
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
3/26 – 3.86 easy
3/27 – 12.10 warm up, Yasso 800s, cool down
March total to date – 198.45
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 10 x Yasso 800's. The form that takes in my club is, you take your goal marathon time in hours and seconds (3:16 to 3:20 for me), and run 800m in the corresponding minutes and seconds. Then you take the same time for recovery. Last year, the 800m was marked on the road around Cobb's Hill, which goes up and down. This year, there are several club members running Boston and the 800 was marked on the flat path around the reservoir at the top of Cobb's Hill. That leaves about 300m to get back to the start during the recovery period, which is no problem for me because I do an easy run for recovery.
Endurance was not a problem for me today. Pace control was a bit of an issue. The 800s came in at 3:07 (oops), 3:11, 3:19 (deliberately slowing down), 3:16, 3:14, 3:12, 3:11, 3:11, 3:13, and 3:06. That last one was fast because it was the last one, I didn't have to save anything for the next interval, and it shaved a few seconds off the time to get to the port-a-pot. If there had been a port-a-pot at the top of the hill, I would have used it in the recovery interval after the 6th 800.
Somewhere in there I picked up a couple guys using me as a pacer. I noticed them at the 7th interval. They looked younger than me as we got to the start line, so I said I'd get out of their way. No, they said, we're following you. You're the pace leader. So I knew what was going on for the last 3 800's; except I crossed them up on the 10th one. "That one was faster, wasn't it?" Yes, it was.
I have no great confidence in the predictive value of the Yasso 800's. Perhaps they work when cardio is the limiting factor, but I don't believe cardio will be the critical factor for me running a marathon. I also don't believe I'll be running a 3:11 or 3:13 marathon. 3:20 would be believable, but I'll accept 3:30 if that's what I need to do to stay healthy. Time is not the goal, finishing in good shape is.
So far, so good. A year ago, I only did 4 Yasso 800's because I was babying a hurt ankle and that's all the harder I wanted to beat on it. This year, I'm feeling pretty healthy 3 weeks out. But I'm still scared of mismanaging the race and putting myself on the couch.
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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I didn't get the ticker loaded earlier, so here it is:
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Didn't meet goal in February. No good excuse. Picked up a couple of overtime shifts at work...so was unmotivated afterward.
Have a stretch of days off from work...so able to get some runs in. Focusing on just getting 3 to 4 runs in per week, with one of them being a long run. Need to buy another heart rate monitor....had this one for a year and half.
Since changing my running form, feeling the soreness in more appropriate places, inner glutes, hamstrings and quads rather than hips.
Rest day tomorrow. Meeting girl friend for breakfast and then my husband and I are going to see Stevie Nicks in concert.
Met goal finally after not doing so the last 3 months. Focusing on the half marathon in May.
3/28.....3 miles in 37 minutes.
3/27....8 miles in 104 minutes....heart rate monitor screwing up.
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...61.43
Goal...40 miles
Upcoming race.....the mini-marathon in Indianapolis
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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
3/8 4.00
3/9 rest
3/10 2.05 and yoga 30m
3/11 lazy
3/12 3.74
3/13 snorkel 4 hours
3/14 6.38
3/15 snorkel 2 hours
3/16 2.25 + yoga 30min
3/17 4.14
3/18 rest
3/19 3.10
3/20 rest
3/21 3.91
3/22 6.43
3/23 4.00
3/24 2.60 + yoga 30m
3/25 stress day
3/26 4.00
3/27 more stress
3/28 3.25
Total: 68.57
Ticker is my goal for 2017 and progress to date:
Completed and upcoming races:
Run through the solar system Virtual 10k: 3/14
Big Island International Marathon (---just doing the 5k) 3/19
Volcano Rainforest Runs 10k 8/19
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OSUbuckeye906 wrote: »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.
Loved watching Arrogate as well! I really need to take a good look at all the Derby contenders, just haven't had time to keep up with it all this year. Do you have a pick for the Derby yet or still too early?
Thanks. I think Arrogate is the second coming of Man O'War...I am pretty high on him. The Derby looks pretty wide open. I really like Tapwrit and think he has a real shot to win the Derby.. The last Derby prep races are April 8th and will probably know more afterward.
Where I grew up, I lived 65 miles from Louisville and saw horse racing on Tv all of the time.Horses are beautiful animals and run for the joy of it.0 -
3/28 - PART 2! (13.1mi) with 4,068ft of vertical gain. Pace: 14:45/mi ** 29.8mi remain ** Home stretch! 3days left!
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
3/26 - (13.6mi) LSD 8:49/mi
3/27 - (7.2mi) 2,162ft vert, 14:41/mi
3/28 - (5.5mi) 4mi @ 7:33, 1.5mi C @ 8:44
3/28 - (13.1mi) 4,068ft vert (Daily T: 18.6mi)
Total: 120.2/150mi5 -
New treadmill came today and she's beautiful
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
March 23- 6km
March 26- 14km
March 27- 13.4km
March 28- 9km
231.4/250km
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Hit my goal today on a fabulous run. I am finding I am (finally) able to go a bit faster again. Not sure what has changed but it sure feels good to 'be back up to speed'! Rest day tomorrow for my tired body. I am sure after my glute and hamstring workout at training tonight I am going to be sore, sore, sore. Trainer had me do an especially hard set involving a one legged glute bridge with one foot extended up and my other foot on a ball. While in the extended up position you do a tuck with the ball. Between that, the squat throws and back and side lunges I have plans for a foam rolling session during my morning meetings!
Date........Miles.......Total
03/01......0.00........0.00
03/02......5.20........5.20 - Treadmill/Home from St. Louis
03/03......6.02......11.22
03/04......9.40......20.62
03/05......2.68......23.30
03/06......5.23......28.53 - + Agility class
03/07......4.17......32.70 - + Strength Training
03/08......0.00......32.70
03/09......5.36......38.06 - + Strength Training and Rally class
03/10......4.17......42.23
03/11....10.28......52.51
03/12......3.18......55.69
03/13......4.49......60.18 - + Agility class
03/14......5.46......65.64 - + Strength Training
03/15......0.00......65.64
03/16......5.48......71.12 - + Rally class
03/17......0.00......71.12 - Crazy life and work day
03/18......8.70......79.82
03/19......0.00......79.82
03/20......5.27......85.09 - + Agility class
03/21......5.44......90.53 - + Strength Training
03/22......0.00......90.53
03/23......5.27......95.80 - + Strength Training and Rally class
03/24......0.00......95.80
03/25......4.23....100.03
03/26......0.00....100.03
03/27......6.63....106.66 - + Agility class
03/28......5.65....112.31 - + Strength Training
My completed and upcoming Races - Let me know if you will be running too!
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon7 -
01 Mar – 12.6 km
02 Mar – 2.6 km + 1200 metres swimming
03 Mar – 10 km
04 Mar – 8.2 km including parkrun
06 Mar – 14.2 km
07 Mar – 2.7 km + 1200 metres swimming
08 Mar – 10 km
10 Mar – 12 km
11 Mar – 800 metres swimming
12 Mar – 21.2 km
13 Mar – (Hike up a mountain 476 metres elevation gain - not counted in run total)
15 Mar – 6 km
16 Mar – 4.7 km jog + 1000 metres swimming
17 Mar – 15.3 km + Body Balance
18 Mar – 7.6 km including parkrun
20 Mar – 10 km
21 Mar - 2.7 km + 1200 metres swimming
23 Mar – 1.2 km + Body Balance
24 Mar – 30.1 km Distance PB!!!
25 Mar – 5 km parkjog
28 Mar – 6.2 km
29 Mar – 9.5 km
Goal: 100 miles / 160 km, including my first 30 km run. DONE/DONE!!!
Total: 192 km
Daily Steps Average: 19,193
Speaking of calories, anyone else recently getting stupidly low calorie burns for exercise from Garmin lately?
I did a 30 km run on Friday - only 1000 calories! I usually get more than that for a half marathon.
Today I did 10 km and only got 225 calories!
I've got the Forerunner 225. My HR was in Zone 2 today, and medium to high for the 30 km.
I don't need to lose any weight, thanks Garmin! Gimme my calories!
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@7lenny7 If you want to get rid of the extra part at the end of the run - I saw you also got a 400m PR from it, you can do that on the Strava website. Click on the little wrench on the activity page and then "crop" it.
I do that all the time when I use Strava to log bike commutes. It works quite well, and that way I get rid of funny speed and distance contributions at the beginning and end (I often start the activity in my apartment, throw the phone in my backpack, get the bike out of the cellar, ride to work, and only dig out the phone and stop after carrying the bike to my office).
@Orphia You should have gotten more than 1000 calories for 30km of running!
I never pay attention to the calories from my watch. As I wrote somewhere above, I always use "distance in km * weight in kg" to figure out the calorie burn. Works for me, and I don't have to worry about software updates or anything.4 -
Bit gutted as I have injured my foot, possible stress fracture so I can't finish my challenge. Am so disappointed. I bought some new running shoes after Christmas with some gift money from sports direct and I honestly think that is what has done it. At the time I said to the member of staff that it didn't feel right on the particular foot I've now hurt, but stupidly of me I let him convince me that with some gel insoles they would be ideal and work. My old tatty shoes were so much more comfy. I wish I had looked round more but I was excited to get them and they were to be a motivator as well.
I have no idea how long I might have to leave it now. Or if I should say anything to sports direct though it is my own silly fault for not being stronger. Grrrr.
Oh well, rant over, onwards and upwards!!
Well done to all you who are completing or have already you are inspirations!!0 -
@hannahbananna80 Oh no, that sucks that you are injured! I can't believe the shop staff member talked you into buying those shoes, after you already told him they don't feel right. Did you already see a doctor about the foot?
@shanaber Congrats on hitting your goal I just tried to picture the one-legged glute bridge on a ball, and it sounds really scary!
@ROBOTFOOD That is some impressive climbing! I think I only did one run with more than 1000m elevation ever, and I can still remember how that wiped me out. And you did it on the same day as a tempo run in the morning, wow.
@MobyCarp No matter how predictive the Yasso 800's are, they are still a really tough workout. Great run!
@JessicaMcB Awesome, enjoy your new treadmill!
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@_nikkiwolf_ I need to get it checked by the Dr. I was quite undecided as hadnt realised what it could have been as the pain is often really mild. But a nurse said to get it checked as it sounded like a possible stress fracture. It is really hard to get out of work so I am going to go Friday on my next day off. And I'll do some kettlebell and yoga stuff until I can run again. I have seem some other trainers that sound much more suitable on sweat shop website. Just seems such a waste of money! Though I'd be silly to wear the others for running now anyway I guess.1
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Hey @RespectTheKitty so glad to hear you've had some good days. Keep up with the outpatients and hopefully these new meds will work well for you.
1/3/17 3.4m - faceplant!!!!
2/3/17 2.7m
4/3/14 9.8m
5/3/17 2.9m
8/3/17 3.8m
9/3/17 4m
11/3/17 10.5m
15/3/17 3.5m
16/3/17 5.1m
20/3/17 1.7m
21/3/17 3.3m and 3.1,m
22/3/17 2.9m
28/3/17 9.6m
Totals: 63.4/70
Target 70 miles
Planned races -
7.5.17 HM-ish The Ox Wiltshire.
30.7.17 HM-ish Dorset Invader
27.8.17 East Farm Frolic
Spent the weekend on the coast with my family, as it was Mother's Day weekend here in the UK. It was so lively and sunny I couldn't help but go down to the beach for a walk, even with it being pretty windy. I hadn't brought my running gear with me as I didn't have a run planned but I really really regret not having my stuff with me. Note to self: take running gear EVERYTIME you go away. It would have been a perfect setting for a long run on the beach!!
managed a long run in the woods yesterday, finding an old Hill Fort looking out over our lovely Clifton Suspension Bridge in a part of the woods I'd not explored before. A lovely bit of sunshine turned into buckets of rain, and with two miles before my car today I decided not to add on a bit extra to round up to 10 miles, but get straight in the car before I drowned!
tired today. I need to get this fatigue sorted. I think I'm going to stop with the long runs between now and the HM and just do short, slow regular runs at a low heart rate. I can do 10 miles, so doing 13ish (and I mean ish) should be doable.
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