February 2018 Running Challenge
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@simcon1 Congratulations on the new distance PR!!
Regarding all the extra calories: I usually don't eat back all the calories from a really long run on the same day. I'm not hungry enough the same day. But I tend to be quite hungry the next day, so I often "save" half of the calories for the day after a long run.
And about water: for me, it depends on the weather. I ran 18.5km (~11.5mi) yesterday. It was around 4°C (40°F), and I didn't take any water or food. I'm slow, the run took me nearly 2.5 hours, but I was perfectly fine.
In summer however, I'm usually taking water for any run longer than 1 hour. And regardless of the weather, I drink 1 or 2 glasses of water 10~15 minutes before leaving for a long run.
@Orphia Great long run, awesome!!
@rheddmobile Congratulations on the new 5k PR
@sarahthes Ouch, sorry about the blisters! I just threw a pair of running socks away because they started giving me blisters on the outside of the big toes. Three times in a row - this time I finally put them in the garbage rather than the laundry, to make sure I don't ever forget and wear them again.
@PastorVincent Sounds like a nice adventure run I got a bit lost in a forest during my long run yesterday too and had to cross the same little river three times (twice I could jump, once it was wider and I had to balance across a log). But fortunately I just had lots of mud sticking to me, no spike@y sticky seed things!
@Link2Life Great job on C25k!!
@Teresa502 Great race, congratulaions! The wine stopper medal is really cool
@hjeppley That's a really good sign that you could run 28mi in two days without your hamstring preventing you. I'll keep my fingers crossed that it won't trouble you for the rest of your training!
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No running today, I went skiing. We got a bit of a late start, but made up for it by staying until the last lift. Now my legs feel a bit tired (and my toes hurt, I think the rental boots I got today didn't fit 100%), but I still did a fitnessblender workout upper body/stretching after dinner.
My exercise summary for the last week:
29.1.2018 - 9km run, 25min Fitnessblender (pilates butt & thigh workout + stretching)
30.1.2018 - 6.5km run, 15min "quick strength for runners"
31.1.2018 - 13.5km bike commute, indoor climbing (~30min actual climbing time)
1.2.2018 - 5km indoor rowing, 6.2km run, a couple agility ladders & box jumps
2.2.2018 - 9km bike commute, indoor climbing (~45min actual climbing time), 25min Fitnessblender (pilates abs & obliques workout)
3.2.2018 - 18.5km run, 15min "quick strength for runners"
4.2.2018 - skiing (active downhill time 2:20h), 25min Fitnessblender (upper body workout + stretching)
Uff, I'm exhausted just reading this. Maybe I'll take tomorrow as a rest day!6 -
February goal: 88 miles
2/1 - 4.0 miles
2/4 - 9.2 miles
13.2/88 miles completed
I had the best run today. It was such a beautiful day. I had so much fun. Some runs are more fun than others and this was definitely one I enjoyed. I thought about the post the other day about smiling when you run. I'm sure anyone who saw me probably thought I was nuts because I was grinning like a crazy person. I was trying to keep my pace under 12 minutes per mile and actually ended up keeping it under 11:25. I also had my best 10k time. At the end of the run I still felt like I had plenty in the tank and I could have gone more, but I am trying to stick to my HM training so I stopped at 9.2. I feel like I will be able to run the HM in May.
@Teresa502 Awesome race! Love the bling!
@HRKinchen I'm so sorry for your loss.
@dauntlessdiva Sorry about the DNF.
@simcon1 I am in Texas and I always take water with me. @RunsOnEspresso I can't imagine running in Phoenix without water. When I first started running I read different things about only carrying water if you were running certain distances or times, but I often run when it is over 80°f and even up to 96°f. I don't care what anyone thinks. There are no public water fountains where I run and I would rather carry water I don't need than need water I don't have. I have not carried water in a 5k race since they usually have a water stop, but when I am running on my own I always make sure I have water available.
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Starflight00 wrote: »@kat_ontherun , you could use one of the online formulas to roughly estimate your zones based on your age, but best is to do a lactate test, if they're available in your area. I'm 34 and had one done last August, and for what it's worth, my long slow runs should be performed @135-147 bpm. Your resting HR seems to be a bit high, did you measure it right after you wake up before you get out of bed?
Thanks for your advice! I must have messed up the resting heart rate. We did it once in health class but it was later in the day, so it must have been too high because I had been active and it wasn't first thing in the morning. I will retake my resting HR tomorrow morning to get a more accurate reading.0 -
@_nikkiwolf_ If I drank two glasses of water before a long run, I would need to pee about thirty minutes in! How does everyone handle this? Most places I run are way too public to pop a squat behind a bush, but have no toilet facilities or only one at the trail head.0
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kat_ontherun wrote: »Starflight00 wrote: »@kat_ontherun , you could use one of the online formulas to roughly estimate your zones based on your age, but best is to do a lactate test, if they're available in your area. I'm 34 and had one done last August, and for what it's worth, my long slow runs should be performed @135-147 bpm. Your resting HR seems to be a bit high, did you measure it right after you wake up before you get out of bed?
Thanks for your advice! I must have messed up the resting heart rate. We did it once in health class but it was later in the day, so it must have been too high because I had been active and it wasn't first thing in the morning. I will retake my resting HR tomorrow morning to get a more accurate reading.
A normal resting heart rate for adults ranges from 60 to 100 beats a minute. Trained athletes may drop below that, but that is about the normal range for normal people (src: Mayo Clinic)
To find yours, you want to take it when you have been resting for a while. You do not have to have been asleep (pending your dreams, or what woke you, you might have an accelerated heart when you wake up) but you should have been resting quietly for like 15 or more minutes.
As for your thresholds... since most people can not get the official test, you can estimate it several ways. These seem to be the two ones I see recommended most often:
WARNING- I am not a doctor. Check with your doctor before doing any rigorous activity. Listen to your body and stop if anything seems wrong.
1) Wear a heart rate monitor of some kind (Watch, chest, etc) and then go sprint up hills. Work as hard as you can and do like 5 reps. Whatever your highest reading was during that, is probably close to your max heart rate.
2) Run for an hour at a pace you can finish the hour, but not go much farther. This may take a few tries to figure out, but if you do run for an hour, and have nothing left at the end, the heart rate you have for the last 15 mins or so is your lactate threshold.
#1 will help you find your max heart rate, #2 will help you find your lactate threshold. Different training plans suggest using either or value.
The age-based formulas are completely worthless, do not use them.
This book has great information on heart rate training:
Click to see on Amazon.com
And would be a good read for you to get something from an actual expert, unlike me.
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Date :::: Miles :::: Cumulative
02/01/18 :::: 5.0 :::: 5.0
02/02/18 :::: 0.0 :::: 5.0
02/03/18 :::: 7.4 :::: 12.4
02/04/18 :::: 3.2 :::: 15.6
Very snowy all day, so once again opted for the treadmill for my run. But I did go snowshoeing this morning. Very pretty.
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A revised Copy and Paste from the FB Page.
So I received a text last night and ended up going to the Chilly Willy event in Grande Prairie - even though my initial thought was to DNS due to the temp and predicted windchill. Darn carpoolers dragging me kicking, screaming and crying.
Dang did pretty good.
AG 2nd 1:07:48 for 10.23 km ( my garmin ) or 10.43 km ( other athlete's ) depending on who's device you referred to.
6:38/km pace so quite happy for that since I was thinking around 7:00/km would be amazing in the conditions.
It wasn't just the cold - they had like 20-30 cm ( 8- 12 in ) of snow in the last week and in a few places the plows just managed a single track with 2-3 inch's of loose so a leg burning challenge. That part was also a bidirectional loop so if you met a runner it was a first one into the single track had right of way. No Frost bite reported by the medics so everyone was dressed properly.
Garmin/Strava uploads to follow.
Frostical pictures to follow if I find any good ones on the site.
02/01 0.0 km – 0.0km – 140.0 km – YTD 71.66 km
02/04 10.23 km –10.23km –129.77 km – YTD 81.89 km
It was so cold -- Well Calvin sums it up.
Environment Canada Summary. Note the 6am temp and windchill factor and the 9-12am time period during the race. I think we all qualified as Winter Warriors.
The irony on the way back home the satellite/bedroom community 15 km away and just over a little ridge was at -16C, an absolute heat wave.10 -
2/1 = Vinyasa yoga class
2/2 = 12 miles
2/3 = rest day
2/4 = 11 miles (run / walk intervals)
I woke up feeling kind-of icky but I assumed it was allergies. I met the group for an early 14 miles of run / walk intervals. I only made it 11 miles and slowed so much at the end MFP counted it as a “very brisk walk” - LOL. I now can’t breath through my nose and my throat is on fire. Damn it - I have been trying so hard not to get sick this year! I work as a children’s librarian so I think I am pretty much doomed every winter. It’s a good thing all those little pint-sized petri dishes are so dang cute.
February goal miles 150 = 23 miles completed
3/4/18 = Alamo Half Marathon
1/27/19 = Miami Marathon? I am thinking yes....7 -
@simcon1 - I take water on every informal run that I expect to be over 4 miles, or over a half hour. I don't care if other runners mock me for that. Though to be fair, when I was a newbie training for my first half marathon, runners might tell me what they did should work better than what I was doing; after I ran my first Boston, they were more likely to ask why I was doing what I did. The only difference was reputation.7
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February Running Totals (miles)
2/1 – 5.01 easy
2/2 – rest day
2/3 – 7.00 paced run
2/4 – 5.17 almost easy
February running total to date – 17.18
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 – This afternoon I looked at my porch thermometer and the forecast. Porch thermometer said 39º F (4º C). Forecast said overnight low of 14º F (-10º C). Time's a-wasting! I got my butt out the door to run before the temperature dropped.
I committed to a familiar 4.6 mile loop with a couple small hills and an option to add about a half mile late. In my mind, I wanted those five miles; and at 4 miles, I knew I could handle it. So I ran the loop with add-on small loop, in warm-for-February weather with overcast skies. Yes, the quad ached; but there were periods when I was just enjoying the run. It was supposed to be easy, but I got a little carried away and was faster than what I consider my easy pace. Near the end of the run I was about at marathon pace.
Got away with it, feel just like I should after a run at this point.
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)
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February Training:
02.01.18 - 10 m. 8:53 pace
02.03.18 - Run: 11.2 m. 8:28 pace; Bike Trainer: 88 minutes.
02.04.18 - run 1 m. Bike 60 min. Chest congestion
Upcoming Events:
3.04.18 - Little Rock Marathon
4.07.18 - Yakima River Marathon
5.06.18 - Flying Pig Marathon
5.20.18 - Ironman 70.3 Chattanooga
February Goal:
Run: 200 miles, Bike: 10 rides, Swim: Start Program[/quote]
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Thanks all!
I talked it out with my coach last night, made some adjustments to my training plan for February (and to my attitude ) and went out today and slayed an 18 mile road run.
YTD Stats:
16,957’ gain
117.6 miles
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No run today, took the family to Dairy Queen instead. Might be over my calorie count for the day. Slightly.10
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Almost forgot to post today!
2/1: 11.85 miles
2/2: 13 miles
2/3: 13.07 miles
2/4: 10.3 miles
Total: 48.22/300
My ticker isn’t updating with my mileage ¯\_(ツ)_/¯5 -
02.05-5.45k. Total-15.3k
Went out for a 5k quickie in between putting lamb in the oven and making breakfast. Cold and windy, felt like my extremities were going to fall off. Dunno if it was the sitting around all weekend doing nothing or the plain lack of sleep, only felt like my body woke up out of zombie mode in the last kilometer. Huh.
@juliet3455 and I thought I was cold!7 -
I know retraining won't happen overnight, but I'm a bit disappointed in the slow start.
Anyway, 5 slow miles on the treadmill:
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February 1- 15+3
February 2- 17
February 3- 33
February 4- Off
68/550
608/6000
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, June 24
*Lost Souls 100 Miler, September 7
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February 2 — 4.15 miles
February 4 — 5.19 miles
February total — 9.34/75 miles
Supposed to be a long run today, but a snow storm plus freezing rain meant I wasn’t running outside, let alone running long. So it was the treadmill for me. The first ten minutes are always the hardest (mentally), but I did refrain from quitting during that time and got a decent run in. Hoping to run long Tuesday instead.
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@juliet3455 , *kitten* that's cold... I'd be at home, covered in blankets...
So I've Googled lactate test in the States (because I've heard from several people it's very expensive or very difficult to get) and found this: http://www.gccaz.edu/academics/departments/fitness-wellness/sports-performance-lab
75$ to know your own HR zones, that's cheaper than a pair of shoes. Or am I missing something here?
On the training note, got myself Runkeeper Pro (50% discount, couldn't refuse) and went for a run yesterday. Might need gloves/more layers as it's starting to be rather cold (especially in those first 10 minutes). Saw the same car twice, kinda freaked me out a bit, but luckily I run in residential area, so the plan is to run to the nearest house and ring the bell/start pounding on the door/scream for help. Cellphone also has location tracking on, so hubby can track me if something happens.
Still very slow (14:08/mile) and still outside target HR zone, and I'm 1/3 into my training. Would be nice to have an idea when exactly am I supposed to start improving... I mean, I'm training for 10K (while also building up endurance), but I'm not exactly looking forward to 10K at that pace.
February goal: 50km
Feb 01: 6.49 km
Feb 04: 3.41 km
Potential races this year:
4/8 - North Sea Port Run in Gent - 10km
5/21 - Kortrijk Loopt for Think Pink - 11km
6/22 - Dwars door Sint Pieter Kuurne - 10.5km
12/16 - Glow Run Kortrijk - 10km
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