January 2018 Running Challenge

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  • 7lenny7
    7lenny7 Posts: 3,498 Member
    8 miles/13 km last night, with Kody.

    We're getting something of a warm spell for a few days. 25F/-4C with a 12F/-11 wind chill. It was nice not to have to bundle up as much. Once my hands warmed up I was able to run with out gloves. I probably could have used a buff rather than a hat.

    I have a pair of trail shoes, Merrell All Out Charge. They were my first trail shoe and I used to like them quite a bit but after getting some Cloudventures and Altras, I no longer cared much for these Merrells. I did find out, though, that they work fairly well for me when road running on packed snow. I wore these last night be unfortunately between the warm spell and the salt on the roads there was no snow to speak of and these felt pretty dead. They have 280 miles/450 km on them. I think I'll retire them or turn them into my screw shoes.

    It's going to be tough to meet my distance goal, but my real goal is not mileage, but progress in my ITB rehab.
    8d243lyecr13.jpg
  • LaurenFOB2301
    LaurenFOB2301 Posts: 84 Member
    HRKinchen wrote: »
    YES!!! I had a real breakthrough today! I know, logically, slow pays off, but since I'm already a turtle (4.3mph on my "long" runs; 5.0mph on my short and "fast" runs), I've been reluctant to try running any slower. But today I parked my pride at the door, put the TM on 4.0mph and ran 2 miles nonstop - and it was EASY. That seems crazy to me that 0.3mph could make such a big difference, but for me, it really did. I was so ridiculously excited that I had made it to 2 miles that I immediately slowed back to a walking pace and started yelling for my hubby to come see, and didn't even take a second to consider running more to see just how far I could go - and I *know* I left some in the tank. So I guess that will be my experiment this weekend: park it on 4 and see just how far I can go!

    MTD: 27.1/45
    1/2 - 3.0
    1/3 - 1.25
    1/5 - 1.3
    1/6 - 1.5 + 2.0
    1/7 - 2.25
    1/8 - 1.5
    1/9 - 1.7
    1/11 - 1.5
    1/13 - 2.0 + 1.5
    1/14 - 3.1
    1/16 - 2.0
    1/17 - 2.5

    *****

    Goals for 2018:
    - Run 500 miles
    - Run a nonstop (no walking) 5K
    - Run/walk my first 10K
    - Run 3+ trail races
    - Run in 3+ states

    Races to Consider:
    1/27 - Mississippi Blues Marathon 5K (Registered)
    2/14 - Love 2 Run 2.14M virtual (Registered)
    2/18 - Q50 Trails Extravaganza 5M (Registered)
    3/10 - Hammond Shamrock Run 5K (First race I ever ran, in 2017)
    3/18 - Shamrockin Run 8K in NOLA
    4/20 - Star Wars Dark Side 5K in WDW (Registered)
    5/12 - Q50 Cinco de Mayo Trail Race 5K (First trail race I ever ran, in 2017)
    6/21 - Summer Solstice 6.21M

    *****


    CONGRATS! Running 2 miles without stopping is a HUGE accomplishment! :smile:
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    LaurenFOB2301 wrote: »
    Race day is Sunday. I'm nervous but also looking forward to it. It's my first 5k race after a two-year hiatus with running (or exercise for that matter!) Hah. I picked running back up in September and still feel extremely new to it all.

    I hope it's paranoia ahead of the race but my legs have been super sore after I strength-trained on Tuesday followed by a day of rest. Some articles online say not to run in the 48 hours before a race. Others say failing to run is more detrimental than not running. So I think I'm going to run a slow, easy mile tomorrow, the day before the race, just to keep my legs and muscles loose.

    I feel worse on days I don't run.

    I am a very firm believer in running the day before your race. Easy run, do not hurt yourself, but definitely run. Also, a little lite running just before you race is good too. You probably do not need to do a full 5k course preview like some do, but like five mins slow jog will probably help so you are not starting out cold.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    edited January 2018
    lporter229 wrote: »
    1/1-4 miles New Years run
    1/2-4.1 miles dreadmill intervals+ "Functional Training with Stella"
    1/3-4.4 miles+ stretching/PT
    1/4-3.7 miles trail running
    1/5-Rest day
    1/6-7 miles
    1/7-9 miles total (6 @ tempo pace)
    1/8- Rest day-"Functional Training with Stella"
    1/9-4.2 miles dreadmill intervals 8 X 400m @ 5k pace+ P90X3 Dynamix
    1/10-6 miles
    1/11-5.6 miles (includes 2.4 miles with Stella)
    1/12-30 minutes strength training + 10 min stationary bike
    1/13-8 miles on the dreadmill w/ 6 @ tempo pace
    1/14-rest day due to traveling
    1/15-10 miles in the snow and ice
    1/16-P90X3 Total Synergystics
    1/17-4.3 miles dreadmill intervals 6X600 @ 8.5-9mph

    @7Lenny7 LOL. Is there such a person? I guess I had better pay more attention to my space bar.

    Yes, there is. That is why it is clickable :)
  • LaurenFOB2301
    LaurenFOB2301 Posts: 84 Member
    PastorVincent wrote: »
    LaurenFOB2301 wrote: »
    Race day is Sunday. I'm nervous but also looking forward to it. It's my first 5k race after a two-year hiatus with running (or exercise for that matter!) Hah. I picked running back up in September and still feel extremely new to it all.

    I hope it's paranoia ahead of the race but my legs have been super sore after I strength-trained on Tuesday followed by a day of rest. Some articles online say not to run in the 48 hours before a race. Others say failing to run is more detrimental than not running. So I think I'm going to run a slow, easy mile tomorrow, the day before the race, just to keep my legs and muscles loose.

    I feel worse on days I don't run.

    I am a very firm believer in running the day before your race. Easy run, do not hurt yourself, but definitely run. Also, a little lite running just before you race is good too. You probably do not need to do a full 5k course preview like some do, but like five mins slow jog will probably help so you are not starting out cold.

    Yeah, I think I'm going to do an easy run tomorrow just to stay loose and also run a few minutes before the race to warmup. I feel like any aches and pains I'm feeling may be paranoia, in part, but also by resting/not moving.

  • PastorVincent
    PastorVincent Posts: 6,668 Member
    LaurenFOB2301 wrote: »
    PastorVincent wrote: »
    LaurenFOB2301 wrote: »
    Race day is Sunday. I'm nervous but also looking forward to it. It's my first 5k race after a two-year hiatus with running (or exercise for that matter!) Hah. I picked running back up in September and still feel extremely new to it all.

    I hope it's paranoia ahead of the race but my legs have been super sore after I strength-trained on Tuesday followed by a day of rest. Some articles online say not to run in the 48 hours before a race. Others say failing to run is more detrimental than not running. So I think I'm going to run a slow, easy mile tomorrow, the day before the race, just to keep my legs and muscles loose.

    I feel worse on days I don't run.

    I am a very firm believer in running the day before your race. Easy run, do not hurt yourself, but definitely run. Also, a little lite running just before you race is good too. You probably do not need to do a full 5k course preview like some do, but like five mins slow jog will probably help so you are not starting out cold.

    Yeah, I think I'm going to do an easy run tomorrow just to stay loose and also run a few minutes before the race to warmup. I feel like any aches and pains I'm feeling may be paranoia, in part, but also by resting/not moving.

    My arthritis gets progressively worse the more days I do not run. Various docs tell me that is exactly to be expected. So there is that too :)
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    skippygirlsmom wrote: »
    @7lenny7 are "screw shoes " like "hooker heels"?

    LOL!!! Not quite ;)

    Just in case anyone does not know what he means, those are shoes where you put screws in them for traction. Something like these:

    6dq4gj9towhz.png

    ICESPIKETM Serious Traction for Any Outdoor Activity! No Straps, Chains or Coils.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    7lenny7 wrote: »
    YIKES!! Those are expensive. No need to spend that much. You can get 100 hex-head sheet metal screws at places like Home Depot for just a few bucks. I think I paid $3 for the box I have.

    here are the original instructions for screw shoes. Very easy to do, and very cheap (with hex head screws). I've also found that you can remove the screws and continue to use them with no difference in performance. The screws don't screw them up!

    http://skyrunner.com/screwshoe.htm

    Oh Bah! I did not look at the price when I linked that. I mean its a bag of screws and screwdriver... sheesh. I grabbed it more for the picture than anything else.
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    @lporter229 glad I could make you laugh.
    @HRKinchen I personally work more on distance than speed but everyone is different. If you want to run longer slowly add to the 5K distance you ran. You can add speed one or two days a week. Again slowly so you don't get hurt. Congratulations on the distance that us awesome.

    Took a rest day today. Trying to make up time here at work.
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    @HRKinchen congrats, that is huge! There are certain distance milestones you'll always remember and that is one of them.

    My suggestion is to do no more than one run per week as a speed run. Most of your runs should be at that easy, conversational pace, particularly your long run. I used to recommend no speed work for newer runners but running faster does improve your running form and running economy so there is benefit to it.
  • Mari33a
    Mari33a Posts: 1,281 Member
    @PastorVincent Yea we have considered it, even in the past spoke with an electrician but usually what happens is the weather improves & we forget about it!
  • lporter229
    lporter229 Posts: 4,907 Member
    @HRKinchen - Congrats! That's a great accomplishment. The general advice would be to forget speed andfocus on endurance, but that doesn't mean that you can't give a little "extra" here and there. Maybe one day a week you could do 2 miles at 4.0, then gradually bump up the speed 0.1mph for 0.1-0.25 miles and see how far you can go?
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member

    Elise4270 wrote: »
    7lenny7 wrote: »
    Elise4270 wrote: »
    skippygirlsmom wrote: »
    @7lenny7 are "screw shoes " like "hooker heels"?

    I think that depends on how fast you can run or how much money you make. :tongue: :grin:

    Let's just say if they work as advertised, I'm not retiring them after all.

    So much to say... And yet every time I type it out... It's just too much. :blush: ne'ermind.

    Ha ha me too!
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