January 2018 Running Challenge

This morning, I ran with the group for the first time since being diagnosed with the stress fracture back in mid-November. Before meeting up with them, I did four very easy miles, and then headed on over to the usual meet-up spot to run the usual five with them. They were pretty happy to have me running with them again, and we all took it easy as one of the other runners was also having issues with their Achilles tendon. After parting ways, it was time for one final mile before heading back to the office.

I still need to take it steady with the runs, and rest up well in between, but man it feels good to be able to run a decent distance again. Next run with the group is on Thursday morning...can't wait!

01 - 4.98
04 - 4.11
06 - 5.48
08 - 5.50
20 - 8.89
23 - 10.44

Total: 39.40 / 40 miles

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
1/19 - strength
1/20 - 6.3 km
1/21 - strength
1/22 - rest
1/23 - 5.0 km

71.3/80 km (stretch goal 100 km)

Lead legs today. Not sure what was up with that. But I got it done anyway.

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 15K

11.14 km Evening run along the River Bank Trails. -12C and 8km/h wind out of the NE so Outbound felt fine, inbound was chilly as had the wind on my right side the whole way. Legs were a little heavy due to 9 days since I ran and today did a 1km swim at noon.

On the Topic of Screw Shoes/Traction Aids I have both and prefer the screw shoes as they just Feel Better to me when I hit the Ice. But being realistic the Traction Aids are better if you are going straight into a Coffee Shop after your run as Screw Shoes and Ceramic Tile Floors are just a bad accident waiting to happen, so that is when I use the Traction Aids as they are easy to rip off and stash. Also as others have mentioned you can remove the Traction Aids if you run into a long clear section of Pavement or a Bridge with Diamond Mesh Steel decking ( designed for snow to fall through it ). Believe me you don't want to use screw shoes on it as they will get caught in the diamond shaped steel mesh and either send you for a nasty fall or Rip the screw and some rubber off your shoe. ( Personal Experience 2016 )

01/02 9.37 km –9.37km –130.63 km
01/04 11.0 km –20.37km –11x.63 km x=9
01/13 10.47km –30.84km –109.16 km
01/14 6.45km –37.29km –102.74 km
01/23 11.14km –48.43km – 91.6 km – YTD 48.43 km - River Bank Evening Trail Run



Feb 4, Sunday 2018 Chilly Willy 10k GP Registered
Feb 18, ??? 2018 HypoThermic HM Edmonton ???
April 7 – Jasper HM Jasper National Park - Hotel Booked
May 2, Wednesday 2018 Evergreen Trail Trek HM GP Registered
May 13, Sunday 2018 Brian Harms Memorial
May 27, Sunday 2018 Mountain Madness Grande Cache

@JessicaMcB Just copied this from their FB site. Save the dates! The 2018 Mount Robson Marathon will take place on September 8th! Online registration opens March 1st. I mean it's not in your backyard like the GCDR but it's real close.

January 2018 runs:

01 Jan – 5 km parkrun 28:08
02 Jan – 21.2 km half marathon 2:12:33
04 Jan – 6.7 km
06 Jan – 5 km parkrun 29:09 so freaking warm!!
07 Jan – 18 km
10 Jan – 13.1 km
11 Jan – 11 km
13 Jan – 5 km parkrun 28:29 & made a new Strava friend
14 Jan – 16 km pretending to be a F1 racing driver
16 Jan – 10 km
19 Jan – 5 km practicing pacing using Garmin alerts 29:45
20 Jan – 5 km parkrun pacer 29:40
21 Jan – 30.6 km
24 Jan – 10 km

Jan goal: 170 km
Jan total: 161 km

New shoes! Brooks Levitate. Neutral, cushioning, "energy return", 8 mm drop. Very comfy, feel like they were tailored for me. Had planned to get some Saucony but they were a weird shape, too wide. Tried some Brooks Glycerin but the heel didn't seem to cover my heel. Love my Ravennas though they are a little firm. My Kayanos have too much support because I already wear orthotics. Very happy with the Levitate!

January Running Challenge
Goal: 90 km
Ran: 74/90 km

24/1/18 Run 6 km
23/1/18 Run 10 km
22/1/18 SL A walk 6 km
20-21/1/18 rest days
19/1/18 Run 10 km
18/1/18 SL B
17/1/18 Run 7.3 km (48.1)
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 Lift

1/1 4.6m walk around a nuclear power station
2/1 short walk
3/1 1.7m run
4/1 short walk
5/1 short walk
6/1 4.3m run
7/1 Crossfit followed by lunch with friends and a 3 mile walk along the river
8/1 Shag (dance class)
9/1 1.6m morning run
10/1 Lindy Hop class
11/1 short brisk walk round the park
12/1 Crossfit. I hate burpees
13/1 short walk
14/1 2m run followed by Crossfit
15/1 too broken to go dancing. Short walk
16/1 3m run
17/1 1.8m run
18/1 no run. Death Festival launch in a cemetery (like you do….)
19/1 1.8m run
20/1 6.6m run in the woods
21/1 Crossfit. Too much rain to run before (although I usually jog to the class – does that count?)
22/1 short walk
23/1 1.2m run before Crossfit Barbell Club

So far not too bad. I'm participating (again, failed last time) in the Kx365 challenge. I have set a minimum of 1k per day purposeful exercise. Some days I might only achieve a short walk to the post office or the shop, but it counts. I've been reading a lot on the threads recently about increasing NEAT, small movements throughout the day that AREN’T purposeful exercise, so figure every little thing I do can only help. I see to be slowly back to losing weight (it’s difficult to weigh in, as if I weigh after running or weights then the water retention screws things up, but I use a trend app to log). I took measurements recently as well, and I’ve put ON inches, I don’t think I can blame that as muscle growth…

I start a Marathon training plan next month. This month has been about getting back out running regularly, and pushing my long runs up in preparation – I think the first long run in the plan is 8 miles. I can do 8 miles, but need to consolidate what I have first. I also think I need to join the NEW SHOES brigade..

Am working away the next couple of days, will take some running kit with me but the purpose of my trip is a survey of a series of monuments/buildings/follys in a National Trust estate, so I may be doing plenty of walking!!!

Races -
24th Feb - Back to Black Night Run 10k
10th March - Larmer 10 (miles)
18th March - Forest of Dean Spring Half Marathon
23rd June - Giant's Head Marathon

First run in 6 days due to non-running related injury. I'm still hoping to hit my target of 30 miles this month though

@juliet3455 a lot of the Edson crew did Robson last year- most suffered . Sadly I will likely still be out on course for Lost Souls on the 8th

Sorry to be AWOL, things are very busy over here atm

January 1- 18
January 2- 20
January 3- 19
January 4- Ran but I'm not counting it because slow
January 5- Off
January 6- 62
January 7- 21
January 8- 18
January 9- 5
January 10- 16
January 11- Off
January 12- 10
January 13- 61
January 14- 20
January 15- 17
January 16- 17
January 17- 15
January 18- 15
January 19- Off
January 20- 38
January 21- 17
January 22- Off
January 23- 17

406/550

406/6000

2018 Races
*Gord's Frozen A** 50K, February 19
*JAJA Trail Marathon, April 1
*Red Deer Marathon, May 20
*Lone Wolf Last Man Standing Race, June 17
*Eddie's Half Marathon, TBA June
*Run in the Buff 120km TBA August
*Lost Souls 100 Miler, September 7

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
1/18-nothing
1/19- 5 miles
1/20-8.7 miles
1/21-9.3 miles
1/22 Rest Day
1/23- 6.2 miles
1/24-30 minutes yoga + stationary bike or eliptical

I ended up doing my 6 miles outside yesterday. After deciding not to run in the rain after work, I drove home, still undecided about where I was going to run. By the time I made it home, the rain had slowed to a spitting drizzle of mixed rain and light ice. I decided to get dressed and take the dog out for a mile or two and test the conditions. That way, if I decided it was too miserable outside and I would do the treadmill, at least it would only be 4-4.5 miles. As it turned out (and as I suspected), once I was dressed and running out in the elements, it wasn't too bad. I ended up doing 1.6 miles with the dog, then another 4.6 on my own. I took the pace nice and easy and it actually turned out to be a nice, peaceful run.

Today is a scheduled cross training day. I felt like I needed some yoga this morning because my back has been giving me some fits. I did two 15 minute videos aimed at hips and back. I will hit the gym after work for cross training on the bike or elliptical.

@Orphia- Thanks for the encouragement on the hills! I don't mind them really, but we had also done one of the more infamous hills on our group route the day before, so I was planning on taking it easier. Oh well, at least Monday was a rest day. BTW, I love the new shoes!

@garygse- Glad to see you are getting back in the swing of things. Don't forget to take it slow and steady though. You don't want to end up sidelined again!

@KeepRunningFatboy - That sounds like one heck of a workout! Glad to see the tri training is coming along well and glad to see you back on the thread!

I'm finally caught up! I ended up reading the last several pages on my phone, which is not conducive to replying individually. I hate the MFP phone app! First there's the issue @abutcher2122 and @RunsOnEspresso mention with making your posts disappear before they're even posted, then the issue where if I'm in the thread and I turn my phone too much, it pops me back to the forum list and I have to hunt for the last post I read. Not a fan.

@juliet3455 the skiing sounds wonderful. I used to ski when I was younger but it was crappy Minnesota skiing. Only once did I catch some beautiful powder when I skied in northern California on Mount Shasta.
@_nikkiwolf_ the dual races sound fun, particularly the late one. I love running at night so that would be a natural for me.
@polskagirl01 have a great time Sunday!
@Link2Life I loved reading your post! Short but SWEET!
@lporter229 way to get out there and get it done!

6.1 miles too wet and slippery but I made 6.