January 2018 Running Challenge
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01/01/2018 - 3.0 miles @ 9:15
01/02/2018 - 6.5 MPH and 4% Grade for 1 hour
01/03/2018 - 6.5 MPH For 8 Miles at 4% grade
01/04/2018 - 6.7 MPH For 8 Miles at 4% grade
01/05/2018 - 6.8 MPH For 8 Miles at 4% grade
01/06/2018 - Rest
01/07/2018 - Rest - Family Time
01/08/2018 - 7.0 MPH for 7 miles at 4% grade
01/09/2018 - 10 miles @ 8:58 pace
01/10/2018 - *grumble grumble meetings*
01/11/2018 - 11 miles @ 8:34 pace
01/12/2018 - *grumble* *grumble*
01/13/2018 - 7.0 MPH for 7 miles at 4.25% grade
01/14/2018 - 11 miles @ 9:46 pace - in the snow.
01/15/2018 - 7.0 MPH for 6 miles at 4.5% grade
01/16/2018 - *grumble grumble*
01/17/2018 - 7.0 MPH for 10.3 miles at 4% grade
01/18/2018 - 7.0 MPH for 9 miles at 4% grade
Big Hairy Audacious Goal: Sub 4 hours in Pittsburgh 2018!
Official Marathon PR: 4:11:28
Next Races (more as I find them):
03/17/18 - Shamrock Shuffle Half Marathon
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
05/12/18 - Glacier Ridge 50k Trail Ultra (I must hate myself)
2020 - Disney World Dopey! (if can raise funds)
Today will hopefully be the last dreadmill run at least for a few days. Tomorrow is forecasted to be in the 40s as is Saturday. Hoping to get a good solid long run in, maybe three hours, but we will see.7 -
And, just in case the cold comes back my special order came today:
Hopefully enough to make it until Spring!10 -
1/1 5.9miles
1/2 5miles
1/3 13.1miles!
1/4 5miles
1/5 8.4miles
1/6 4miles
1/7 rest
1/8 6.67miles
1/9 5miles
1/10 6miles
1/11 13.1miles!
1/12 8.09miles
1/13 4miles
1/14 rest
1/15 5.75miles
1/16 6.15miles
1/17 9.17miles
1/18 5miles
5 treadmill miles. Kids were home from school again today. They go back tomorrow!!! But only for a half day. I’m scheduled to run 13 miles so I have to make sure I finish in a shorter window of time. I might postpone it to Saturday when I have more time... but the kids don’t like staying in childcare so long either... dilemma.
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skippygirlsmom 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.
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. ne'ermind.
Ha ha me too!
Hahaha where is @LaDispute57 (aka @LoneWolfRunner) when you need him!1 -
Went to the nature park to practice running the snowy trails before my race Saturday but alas, they seem to plow (??!!) most of the nature park trails (still a thin coating of snow though). Oh well, not really any different than running in the subdivision. Got my 4 miles in early when it was still 12 degrees out before we got our heat wave today. Tomorrow the melting starts...
Jan 1 Travel day
Jan 2 Ran 4 mi + strength and stretching
Jan 3 Ran 3.4 mi + strength and stretching
Jan 4 Fail
Jan 5 Walked 18000 steps at Universal Studios
Jan 6 Fail because flight was delayed
Jan 7 Ran 8.0 mi trail and snow + strength and stretching
Jan 8 Ran 12.4 mi in slush + strength and stretching
Jan 9 Water walking + strength
Jan 10 Ran 6.2 mi + strength + stretching
Jan 11 Ran 4.0 mi + stretching
Jan 12 Rest
Jan 13 Ran 10.1 mi + stretching
Jan 14 Ran 10.0 mi + stretching
Jan 15 Water walking + strength + stretching
Jan 16 Ran 4.0 mi on indoor track, last 1 mi fast
Jan 17 Ran 7.0 mi + yoga + foam rolling
Jan 18 Ran 4.0 mi + foam rolling + stretching
Jan goal: 120 mi
Done: 73.1 mi
To go: 46.9 mi
Upcoming races:
Winter Night Trail Half Marathon Jan 20
2018 Plan:
Spring Fling 10K Feb 3
Bound the Mound Half Marathon Feb 24
OP 50/50 50K Mar 24
DINO Eagle Creek 15K Apr 7
April 28 Glacial Esker 20 mi Apr 28
DINO Muscatuck 15K May 5
DWD Gnawbone Marathon May 19
DINO Brown County 15K Jun 2
8 h @ Brown County Jun 16-17
DINO Griffin Park 15K Jun 23
Big goal for the fall: 50 miler before I turn 50
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1/1 - 5.0 km
1/2 - 5.1 km
1/3 - strength + walk
1/4 - 5.7 km
1/5 - walk
1/6 - 8.1 km
1/7 - rest
1/8 - strength plus core
1/9 - 5.8 km
1/10 - strength plus core
1/11 - 5.5 km
1/12 - rest
1/13 - 10.4 km
1/14 - rest
1/15 - rest
1/16 - 5.8 km
1/17 - 3.2 km
1/18 - 5.4 km
60.0/80 km (stretch goal 100 km)
I ran home from work again. For some reason the distance tracked as shorter which is weird but whatever. It was slippery in spots due to a high of 7C today and some significant meltwater on top of ice, but the sidewalks and paved trail had either had salt or gravel applied for most of the distance. Aside from the icy bits it was perfect running conditions.
Just as I came up over the last hill (having slowed to a brisk walk for the last ~250 metres) my husband and kids came around the corner walking home from the babysitter. So that was nice.
Upcoming Races:
1/1/18 Resolution Run 5K ~38:00 (no official times)
3/4/18 MEC Road Race #1 10K
4/7/18 Jasper Half Marathon
4/22/18 MEC Trail Race #1 5K
5/20/18 MEC Trail Race #2 10K
6/24/18 MEC Trail Race #3 15K
8/18/18 Edmonton Marathon 10K
9/2/18 MEC Trail Race #4 10K
10/7/18 MEC Trail Race #5 15K10 -
January 2018 runs:
I'm being a (30 minute) pacer for parkrun (5km) on Saturday.
It will be my first time as a pacer, so I set up my Garmin to give me alerts if I go slightly over or under 6 min per km, and did a practice run this morning.
Did it today in 29:45. Hopefully will be even closer when I'm running on the exact course where I know the km markers. I've got 2 people wanting to follow me to get under 30 minutes, so the pressure is on!
From my meager experience pacing to a goal race time: The Garmin gets you close, but you fine tune with target times by kilometer. Okay, I was targeting per mile; but that's what I had to work with as course markings. For a 5K with a course marker every kilometer, you target 6:00 for 1K, 12:00 for 2K, and so on. When you inevitably miss the target on an intermediate marker, you adjust a little faster or slower, depending on which direction you miss.
If 2 people are depending on you to beat 30 minutes, being off target to come in at 29:45 is much better than being off target to come in at 30:15. I was 55 seconds faster than my target 1:40 when I paced a half marathon, and the guys who were depending on me to beat 1:40 didn't mind in the least. (I was a bit embarrassed that I couldn't adjust better in the last mile, short of stopping and waiting when the finish line was in view.)
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January Running Totals (miles)
1/1 – rest/injury
1/2 – rest/injury
1/3 – rest/injury
1/4 – rest/injury
1/5 – rest/injury
1/6 – 1.59 test run
1/7 – rest day
1/8 – 2.01 easy
1/9 – rest day
1/10 – 3.00 easy
1/11 – rest day
1/12 – rest day
1/13 – unplanned rest day
1/14 – 3.04 easy
1/15 – rest day
1/16 – 4.68 easy
1/17 – rest day
1/18 – 5.17 easy
January running total to date – 19.49
Nominal challenge goal: No specific distance
Real goals: Start January getting back to running regularly. Finish January in base building mode, giving myself a chance to start and complete Boston 2018.
Today's notes – Up and down temperatures this week; yesterday it was in the mid-teens F (~-10º C) for my rest day. Today it was supposed to be in the mid 20s F in the afternoon; my porch thermometer said 23º F (-5º C) when I got out to run. Garmin claims it was only 21º F (-6º C) and that there was a 14 mph WSW wind. That felt about right for the wind.
I ran in a pretty snow shower, nice light picturesque flakes that weren't enough to accumulate under foot. It was pleasantly overcast. I also felt pretty cold on the westbound stretch, and for a while thought I should have worn two layers on my head; but I warmed up, and turned to not be going into the wind, and all was well. Got some ice in my beard, which was a bit surprising for how warm it was. Took a selfie, but my beard is grey and the ice doesn't show up very well:
Started out targeting a pace of 8:00 per mile, but as usual got faster after I hit the two small hills. Mile splits were 7:56, 7:56, 7:53, 7:40, and 7:29 (oops). The recovering quad ached a bit through the entire run, mostly in the vastus lateralis that started this session of couch time and recovery. But more of my attention was on weather, and enjoying the day, and how polite the majority of the traffic was.
I'm thinking an aching quad is just going to be normal for running for a long time, and I'll get so used to it that I'll be surprised when I eventually realize it hasn't hurt for a while. It's a bit more banged up post-run than pre-run, and I'll definitely take tomorrow as a rest day; but I could go down stairs carrying a laundry basket pretty normally, and was able to walk around to go get some groceries. I'll take it.
In other news, today a check for $100 arrived in the mail. No letter accompanied the check, but it was from USATF Niagara Region and had "Runner of the Year" written in the memo field. So I would say it's now official that I am the 2017 USATF Niagara Region Masters Runner of the Year. Yeah, I backed in because Paul from Buffalo didn't run the last race; but I'll take it. In 2018, somebody better than me will be paying enough attention to win this series.
2018 races:
January 27, 2018 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 16, 2018 Boston Marathon (Hopkinton, MA)
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Jan 1- Traveling
Jan 2 - 3- Frozen pipes no water/ sick baby
Jan 4- Kickboxing class
Jan 5- 3 mile run in single-digit wind chill. Unpleasant.
Jan 6 - 7- Too cold
Jan 8- Kickboxing class
Jan 9- 3 miles
Jan 10- circuit training class
Jan 11- 3 mile run
Jan 12- 4 mile run
Jan 13- Weekly rest day
Jan 14- Too cold, no treadmill
Jan 15- 7.63 mile run
Jan 16- 4 mile run
Jan 17- Circuit training class with bands
Jan 18- Kickboxing class
Dealing with some mild but uncomfortable sciatica pain. I try to avoid nsaids since that time I gave myself an ulcer self-medicating my marathon training-induced plantar fasciitis in both feet with fistfuls and fistfuls of ibruprofen. Hoping it clears up before half marathon training starts in a month!6 -
Jan 18: 4 mi
This was supposed to be an "easy" run, also supposed to be 45 F, and I had expected the trails to be pretty much thawed. It turned out to be just above freezing with a sharp wind chill, and the trails had about four inches of snow which was mostly packed down, but had melted into slush and mud in places. My first trail run in snow! My pants and shoes look like we went four-wheeling!
Today, while on our warmup walk, we had one of those moments where you really feel grateful to be outdoors. I had noticed an unusual bird call and was trying to locate the bird - which turned out to be a downy woodpecker, but it was making a sharp squealing noise unlike any woodpecker call I had ever heard, and seemed to be very agitated. As we passed I realized what it was upset about - not twenty feet from us, at the bottom of the woodpecker's tree, was a big old Cooper's hawk eating a rabbit! She turned and just looked at us, couldn't have been less concerned, and went back to her dinner.
We were the first people through some areas of the trails since the snow, which was a nifty feeling. Can't claim to be the most hardcore people at the park, though, since we were passed by a young girl wearing shorts! Brrrr! The skin of her legs was so red it looked like she had a sunburn.
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In other news, today a check for $100 arrived in the mail. No letter accompanied the check, but it was from USATF Niagara Region and had "Runner of the Year" written in the memo field. So I would say it's now official that I am the 2017 USATF Niagara Region Masters Runner of the Year. Yeah, I backed in because Paul from Buffalo didn't run the last race; but I'll take it. In 2018, somebody better than me will be paying enough attention to win this series.
W00T! CONGRATS!3 -
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01.01.18 - 10 m. TM @ 8:30.
01.02.18 - 9 m. TM @ 9:15.
01.04.18 - 8 m. TM @ 9:22 / Bike Trainer for 60 minutes.
01.05.18 - 8.1 m. TM @ 9:10.
01.06.18 - 9 m. TM @ 8:40 / Bike Trainer for 60 minutes.
01.07.18 - 7.4 m. @ 8:31.
01.08.18 - 8 mm. @ 9:00 pace. / Bike Trainer for 45 minutes.
01.10.18 - 11 m. 8:31 pace.
01.11.18 - 5.2 m. 8:40 pace.
01.12.18 - 4 m. 9:00 pace.
01.13.18 - 12.8 m. 8:25 pace. / Bike Trainer for 60 minutes.
01.14.18 - 9 m. 9:20 pace. /Bike Trainer for 90 minutes.
01.16.18 - 8.5 m. 9:20 pace.
01.17.18 - 8 m. 9:25 pace. Head wasnt in the right damn place tonight.
01.18.18 - 9.1 m. 9:22 pace. TM Rolling Hills program.
January Goal - 220 total running miles. Begin IM 70.3 Bike Training program.
Upcoming Events:
1.27.18 - Mississippi Blues Marathon
3.4.18 - Little Rock Marathon
4.7.18 - Yakima River Canyon Marathon5 -
Jan.18 - 4.2km another warm spell coming up, supposed to be +3°C on Saturday! I'll definitely be making up some KM this weekend, we have to dog sit and this dog loves his walks.
MTD - 32km2 -
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Welcome @lonestarbabe to the fastest moving thread on MFP.
Good luck in your race tomorrow @hjeppley !!!
@rheddmobile – your story of the woodpecker reminds me of the robin I once heard screaming in terror as our cat destroyed his mate on the ground in front of him. I have never heard such a noise from any creature, and it was REALLY clear to my untrained ear that this was a frantic screech to all other birds in the neighbourhood to stay well clear.
I did a short run this morning, my legs were good to start with but I REALLY struggled the last half mile. I don’t know if this is the lasting effects of blood doning Wednesday night, but it wouldn’t surprise me. I’m only a littl’un so taking a pint out of me hits me hard. Hopefully I’ll feel better for a longer run tomorrow (my weekend runs tend to be non-fasted as well which should help)
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January Running Challenge
Goal: 90 km
Ran: 58.1/90 km
19/1/18 Run 10 km
17/1/18 Run 7.3 km
13/1/18 Rest day
12/1/18 SL A Circuit training
11/1/18 Run 8.3 km
10/1/18 Run 7.5 km
9/1/18 Run 5 km SL B
8/1/18 Run 4.4 km TT 1hr BM 30m
6/1/18 rest day
5/1/18 Run 7 km
4/1/18 SL B
3/1/18 Run 5.3 km+3.3km
2/1/18 SL A Walk 9 km
1/1/18 Walk 6 km
SL~ Strong Lift3 -
First training day of 10K yesterday. I was supposed to run 10 minutes moderate, 10 minutes hard and 10 minutes easy. Those 10 minutes hard really kicked my butt. Legs were sore, I was panting and counting seconds. 10 minutes easy I basically walked to stay in the target HR zone. Wish I looked up a bit more, the stars were beautiful.
And today my right knee hurts. I've bad knees, every time I get up the stairs at home, my knees makes more noise that the stairs lol. Maybe I should consider physiotherapy... Any tips?
January goal: 30km
January 7 - 3.29/2.04 - 3.29/2.04
January 9 - 3.44/2.14 - 7.73/4.18
January 12 - 3.48/2.16 - 11.21/6.34
January 14 - 3.47/2.16 - 14.68/8.5
January 16 - 3.47/2.16 - 18.15/10.66
January 18 - 3.52/2.19 - 21.67/12.85
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@hjeppley I'm probably a bit late, after all the socks advice you've already got. But in addition to wearing socks with wool, I also liberally apply (bike) chamois bike to my toes when I know I'll spend a few hours running in the wet, I like to think that helps prevent blisters as well.
@HRKinchen Congratulations on running 5km non-stop, a great accomplishment!! It's amazing how much a little difference in speed can help
You can work wither on speed or distance now, depending on what you like. You probably shouldn't start doing speedwork at the same time that you increase distace, if you don't want to risk injury. As your long runs get longer, you'll probably notice you are able to do your short runs faster at the same level of effort, even without dedicated speedwork.
I know a lot of people use this training programme to go from 5km to 10km: "bridge to 10k".
@Marissaxzxzxz Scary that your house got hit by lightning! I remember 20 years ago my computer power supply was killed by a thunderstorm, but I think that was just a spike in the network, not lightling actually hitting our house.
@LaurenFOB2301 All the best for your race tomorrow
@7lenny7 I assume once you screwed your shoes (), you can't run on asphalt any more with them? I imagine having all those hex-heads under the sole would feel very uncomfortable?
I'm really glad I only have to worry about ice a handful of days per year. On regular snow my trail shoes do the job well enough in their original state, as long as I'm willing to run slow and pay a bit of attention.
@Orphia All the best for your race as a pacer tomorrow! Does your parkrun always offer pacers, or is it something you offered to do for some runners you know?
@ceciliaslater Frustrating when work interferes with exercise I'm glad you felt better later in the day and had a chance to go for a run.
@lonestarbabe Welcome to the challenge!
@bossymom15 Sorry about your foot. I hope it's nothing serious, and that with a bit of rest you'll be fine soon.
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