February 2018 Running Challenge

MobyCarp · February 2018

February Running Totals (miles)
2/1 – 5.01 easy
2/2 – rest day
2/3 – 7.00 paced run

February running total to date – 12.01

Nominal challenge goal: 100 miles

Real goals: Transition from recovery to base building by end of month. Give myself a chance to start and complete Boston 2018.

Today's notes – Winter weather has returned. It was in the teens most of yesterday for my rest day, with an inch or so of light fluffy snow. We got another dusting of snow overnight, and I set out for my paced run when my porch thermometer said 15º F. According to Garmin, it was all the way up to 16º F (-9º C) when I started running, with 11 mph WSW wind. That sounds about right for how the run felt.

I knew my quad was healthier than a week ago, but the running conditions were much less favorable and we had more hills this week. The assigned routes were 6, 7, or 10 miles. There were no civilians needing an 8:00 pace, so it was just me and the newer pacer. He mentioned that he ran faster than planned last week, when he was running with the 7:30 pacer and the assigned 8:30 pacers. At the time, he didn't know that C and J were supposed to be pacing 8:30; they went significantly faster than their assignment.

This week, the new guy pretty much let me set the pace. The first 6 miles was a pleasant route for good weather, featuring some of the interesting hills from the Flower City Half course, a long gradual downhill from the Lilac 10K course, and some more hills just because hills are good. I noticed that the downhill from Lilac was a good place to practice downhill pace control, an important skill for Boston.

After 6, I felt pretty good and we kept going. We ran the 1 mile extension that came back by the store, and I knew I wasn't up to 10 today. Told the new guy I was bailing, and we met the 8:30 group coming out after 6 as we were going in after 7. C and J did a much better job of pace control this week; C's coach had spoken with him about running too fast for his own good last week.

Stretched, rolled, and thought. At 7 miles today I felt about like I had at 6 miles last week, when I knew I wasn't good for 8. I probably would have been okay with 8 today, but it didn't occur to me to turn and repeat mile 7 with the 8:30s until the opportunity had passed. In any event, I finished 7 in better shape today than I finished 6.76 last week; and this week I had to deal with the cold, some snowy roads, and hills.

It's progress. It's not as fast as I'd like, but it's the right direction.

Skimmed the back posts here, didn't find time to reply specifically to anything interesting. Most of my online time the past couple days has been taken up with non-running issues. But I am getting the actual running done. 20 miles this week isn't where I want to be, but it's a better place than where I've been.

2018 races:
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)
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) – tentative
April 16, 2018 Boston Marathon (Hopkinton, MA)

_nikkiwolf_ · February 2018

So far, I didn't manage to catch up to this thread, but I'll just go ahead and post my goal now, and then go back and read the last 14 pages...
I'm still serious about doing plenty of cross training / strength / stretching, so I'll stick to running 4 days per week, and aim for 150km this month. With a shorter run on Thursday (6.2km) and a long run (18.5km) today, I'm well on track so far.
To make sure I'm also sticking to my other exercise plans, not only running, I will probably post a summany including non-running things at the end of each week. Feel free to ignore it

hjeppley · February 2018

@_nikkiwolf_ I need to do that too. Maybe trying to post that stuff here would be good motivation.

Just remembered that Feb only has 28 days. May need to adjust that goal down despite the ramp up toward my 50K. It was cold and cloudy and windy here today (snow overnight tonight!). I dropped my son off for a youth running clinic at the nice warm rec center and had about an hour and a half explore the area's bike trails. Felt pretty strong but as usual my hamstring was bothering me by the end. Ended up getting in a fast 10 mi. First 5 was pretty easy but battling a cold southern headwind on the way back. If the hamstring calms down, the plan is 18 mi tomorrow.

Feb 1 Ran 6.0 mi + stretching
Feb 2 Water walking
Feb 3 Ran 10.2 mi + stretching + foam rolling

Feb goal: 140 mi
Done: 16.2 mi
To go: 123.8 mi

Upcoming races:
Bound the Mound Half Marathon Feb 24
OPSF 50/50 50K Mar 24

2018 Spring Plan:
Spring Fling 10K Mar 3
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

zdyb23456 · February 2018

2/1 5miles
2/2 14.1miles!!
2/3 5miles

An easy 5 today, but it was cold! I didn’t warm up until 3 miles in! I ran my last mile fast - in 8:24, but I didn’t even get sweaty that’s how cold it was.

I’m surprised I was able to run after running 14miles yesterday. I was pretty beat.

3/18/2018 Shamrock half marathon
10/7/2018 Crawlin Crab half marathon
11/18/2018 Norfolk Harbor half marathon

AlphaHowls · February 2018

2/1 Run 10.31 miles
2/2 Run 13.12 miles
2/3 Run 27.01 miles

garygse · February 2018

@bride001 Happy Birthday!
@MobyCarp Glad to hear the quad is slowly improving.
@AlphaHowls Congrats on quite the long run!!!
@7lenny7 I meant to mention this a while back and plain forgot, but you had said that the PT asked you to try and work on increasing cadence and reducing vertical movement. If you have a Garmin watch that can capture running dynamics (sorry, but I don't remember which watch you have), then maybe consider the Running Dynamics Pod, or one of the Garmin HRMs that capture running dynamics, as one of its metrics is vertical oscillation. I use one, and it's interesting to see that at slower paces (and therefore lower cadences) my vertical oscillation tends to be much higher...something that I thought was interesting when trying to reduce the impact on my shin.

simcon1 · February 2018

February goal: 50 miles

2/1/2018 cross train: rowing machine 6K
2/2/2018 2.5 mi
2/3/2018 7 mi (PR for distance!)

Feb total: 9.5 mi

Tentative races:
2/17/2018 Magnuson President's Day 10K
8/12/2018 Lake Union 10K

Longest run so far today at 7 mi., just under 11:00 pace. I've been moving towards 10:30 for my shorter runs, but find it challenging to run more slowly (do I shorten my step? Take fewer? Maybe just thinking about how is part of what's tiring??) More interested in gaining distance rather than speed. I've been running off and on for about 6 years, but reasonably consistently for about a year now. I'm also tempted to train for a half marathon, but don't want to get ahead of myself!

For those of you with 8-14 mi long runs, do you bring water along? It's been a pretty mild 50 or so here, but I'm wondering for when the temps increase.

Other question: what in the world do I do with these extra 1000 calories?!

DauntlessDiva · February 2018

Sadly I missed a cutoff early in my day due to being undertrained and still sick this week. I couldn’t get any turnover on the climbs, and this race has over 10,000’ climbing so that was crucial! That and the sudden heat wave in SoCal added up to another DNF for the Diva! I’ve had several in the last 6 years, and I always learn from them. ❤️

sarahthes · February 2018

2/1 - 6.5km
2/2 - strength
3/3 - 9.0km

15.5/110 km

Wimped out again. But the gym was deader than a doornail so I avoided the elliptical. I did not avoid blisters though. Wore cheap socks I haven't worn since summer and paid the price.

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

garygse · February 2018

@DauntlessDiva Sorry to hear about your DNF.

@simcon1 Congrats on your mileage PR! During milder temps, I don't bother with water or food, but during the Texas summer I make sure my runs take me by water fountains so that I can get some water if needed. This year, with some of my intended longer runs, I plan on wearing a hydration vest and using the water fountains as a refilling point later in the run.

AlphaHowls · February 2018

@garygse Thank you!

@simcon1

For those of you with 8-14 mi long runs, do you bring water along? It's been a pretty mild 50 or so here, but I'm wondering for when the temps increase.

Other question: what in the world do I do with these extra 1000 calories?

I pretty much wear my hydration belt on all runs. It carries two 8 oz bottles and a pocket for my GU. For really long runs, like today, I just ran back by my home and refilled and went back out. It is a personal preference really. I prefer to keep water with me. Eating extra calories, personal preference again. I had a piece of cake in the freezer and have been waiting since December for a nice long run to eat it!

PastorVincent · February 2018

02/01/2018 - 7.2 MPH for 7.2 Miles @ 4% grade
02/02/2018 - Shoe Shopping
02/03/2018 - 17 miles @ 9:50

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 + 5k + 1mile
04/07/18 - Achilles 9.3 Challange (10k and 5k back to back)
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)

SO! That was different.

I needed to get a long run in but really did not feel it. Went anyways. Figured I would just run easy for a while and see where I ended up. I put on my new shoes and bundled up. The feels like was in the low teens and falling as was the Sun. Snow was everywhere, but like 1/4 to 1/2 inch at most. I DID see YakTrak tracks in some of the snow, which I thought was a bit silly for how little snow there was.

While running, I decided to check out one of the trails I had seen on a different run. MISTAKE that was. It went fine at first, but then I ended up having to push through sticker bushes, leap a stream, and power up a snow and bush covered hill. When I got home I was covered in those spikey sticky seed things. Still have not gotten them off. However, I did see more trails. So there might be a route through there yet. I need to find some trails to run to break in my as yet unpurchased trail shoes

Looking at my pace splits it was all over the place. From sub-nine to over eleven. But I did 17 miles with no water and no fuel. I am trying to push that further and further. Once summer hits I will abandon the no water idea, but hold the no fuel idea. Trying to get to 20 miles. Figure if I can do no fuel for 20 miles in training, then when hit Marathon, I can get away with just drinking Gatorade on the course and not have to carry anything with me.

PastorVincent · February 2018

simcon1 wrote: »

For those of you with 8-14 mi long runs, do you bring water along? It's been a pretty mild 50 or so here, but I'm wondering for when the temps increase.

I carry about 30-40oz of water with me using a belt pack. The hotter the weather the more I drink per mile. If I am out there for say an hour, and it is in the 50s, I do not need any water. 4 hours in 90+ degrees, and I am drinking gallons!

There are several options to carry water with you. The belt I use is no longer sold, sadly, but there are many options out there. Amphipod makes one that can take 1, 2,3, or 4 water bottles pending how are you are going:

You can see them here: http://www.amphipod.com/products/hydration/hydration-belts

I just ordered the Orange Mud Double Barrel to test out:

Click to see on Amazon

Which is very pricey. Nathan has a line of "Triangle" packs that work very well, and some people like carrying bottles in their hands.

simcon1 wrote: »

Other question: what in the world do I do with these extra 1000 calories?!

Two words: Ice Cream!

Orphia · February 2018

February 2018 runs:

02 Feb – 6.3 km fartleks
04 Feb – 35 km!!

Monthly Distance Goal: 160 km
2nd Goal: A 35 km run – DONE!!

PastorVincent · February 2018

Orphia wrote: »

2nd Goal: A 35 km run – DONE!!

Congrats!!!

rheddmobile · February 2018

Feb 3: 4 miles

First run of February for me and my husband - last day of Jan was a gym day then 2 days rest, so I had a nice good long break. Very happy! Beat our PR on 5k by more than a minute - down to 30:32 - if we can just shave thirty two seconds more, we'll be sub 30! Also, this marks my first time running 5k at better than 10 min mile pace.

I took my new Brooks Adrenalines back to Fleet Feet and made them give me a b width since for some reason they gave me a d and I didn't notice until I got annoyed at how the heels were slipping. I have no clue what happened there, my feet were scanned by them as a b, and I didn't notice slipping at the store. I'm thinking maybe someone just pulled the wrong box. Regardless I was much happier today wearing the right size shoes, no heel slippage. The only complaint I have about them is a bit silly - the sound they make hitting asphalt is exactly the sound of a tennis ball on a tennis court! It really bugs me, like playing a video game where the sound effects are wrong! These suckers are wide in the forefoot and I love it, my knee felt stable even going downhill. In fact downhill is where I mainly improved my time - I focused on relaxing and lengthening my stride going down hills and felt downright floaty. My husband even complained, he says he is used to catching up to me going downhill and he had trouble staying with me today. Thanks for the hill tips - I watched some videos and tried to focus on my form a little, and it definitely seemed to help.

We walked about four miles after running and ended up running another mile because it was getting cold and we were a long way from the car. The good part is we found a nice section of trail along the Wolf which we are going to run next trail day, assuming it's dry. From the state of the plant life and the mangrove roots it looks like it's underwater when the river gets high.

Elise4270 · February 2018

LMAO! @rheddmobile ! I guess that's why we call them "tennis shoes". Although for the longest time I thought they were "tenna" shoes. I had ear infections as a kid. Didn't hear so we'll.

*Boink-a-boink, boink, boink-a-boink, boink boink...

Elise4270 · February 2018

simcon1 wrote: »

Other question: what in the world do I do with these extra 1000 calories?!

Uhhh. I'll take them!

Or...

Mark Remy will eat them.

AmyOutOfControl · February 2018

simcon1 wrote: »

For those of you with 8-14 mi long runs, do you bring water along? It's been a pretty mild 50 or so here, but I'm wondering for when the temps increase.

Other question: what in the world do I do with these extra 1000 calories?!

I always bring water no matter what the temp. I think it’s kind-of my personal runners security blanket? On colder days, I bring a small bottle and usually never finish it. On super hot days, I pack-up water like a camel.

The answer to the extra 1000 calorie question? Chocolate. The answer is always chocolate.

simcon1 · February 2018

Thanks, everyone, for your experiences!

@garygse Makes total sense. There's a seasonal water fountain in the park at the beginning/end of my bike path run, so that may do for a while once it starts up again. I still have a mile steep uphill walk home from there, so I could use it.

@AlphaHowls I hope you enjoyed the cake! That run was amazing!

@PastorVincent Thanks so much for the links! I think I've equated "hydration belt" with "serious runner" and have never thought of myself as that. These are great--I'll check them out. And I think I agree on the ice cream--gonna go check the freezer...

@Elise4270 I'd be happy to share! Might need to bank a few--I was planning to xcountry ski for a few hours tomorrow, but now it's raining even in the mountains, so ugh! And will probably have a pretty chill day..

February 2018 Running Challenge

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