February 2018 Running Challenge
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Yesterday, we finally had great weather and I had a perfect run outside
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Feb 1 - 4.95 miles - Interval, Core, followed with Sarasota Beach run (virtual)
Feb 3 - 5.44 miles - Interval, Back & Core, followed with Destin Beach (Florida) run (v)
Feb 4 - 4.35 miles - Floor Core, Interval & Biceps, followed with Liguria (Italy) run (v)
Feb 5 - 3.1 miles - Caveman special, Interval, Legz & Core
Feb 6 - 5.14 miles - 4 mile ÞJÓÐVEGUR run (virtual, followed with Interval, Abs & Lower Back
Feb 7 - 5.15 miles - Interval & Chest, followed with Maria Aurora, Central Luzon (not to be mistaken with Luton ))
Feb 8 - Triple R day
Feb 9 - 4.1 miles - 3 mile TM run, followed with Interval & Core
Feb 10 - 4.5 miles - Caveman special - Interval, Arms Superset & Core - unintentional 1.75mile Japan run
Feb 11 - 2.1 miles - Caveman special - Interval, Shoulders & Core - should have been rest day
Feb 12 - 4.4 miles - 3.1 mile Aosta, France run, followed with 1.3 mile Interval & Core
Feb 13 - 3 miles - Caveman special - Interval, Back & Biceps
Feb 14 - 3.1 miles - short run (Phnom Penh, Cambodia today), followed with Interval & Core
Feb 15 - 4.5 miles - Interval, Legzzzzz & Core, followed with lunchtime short foot-pod calibration run
Feb 16 - 3.2 miles - Interval, Chest & Core
Feb 17 - 4.1 miles - Increased pace Miami Beach (virtual) run, followed with Interval & Core
@ddmom0811 - I know my american friends love talking about how they love their guns and how many they have got, but how far do things need to go before the decision making people wake up and think about people rather than money. Was wondering how close the shooting was to the school you are teaching.
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Couldn't do it - had to run yesterday. Waited until 10 pm though, and just went for a short 2k run to remind myself that I like night runs.
I'm heating up KFC chicken all morning for another event, and am allowed to eat some, but it's not my idea of good pre-race nutrition. I'll probably pass and have a sandwich and fruit instead. Then I'm taking a nap. Parking for the 10k tonight is at the cemetery where my friends had to bury their baby girl a year and a half ago, and then the race starts out by going past the concentration camp. Uggggh. Then the last 3k are all uphill. For me, emotionally, the beginning will probably be the hardest. I think I'm going to try something new on race day *gasp!* - sticking with a pace group! It's the first time I'm close enough with my projected time to stay with a group, rather than "keep so and so in sight, or stay in front of ___". Hoping for clear roads, and getting past the depressing/serious landmarks at the beginning so I can enjoy myself.
Start time is 10:30 pm. Yesteday someone asked me if I was running for charity. I said, "no, for fun". He got a good laugh out of that.
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I am about to get ready to head out to running group this morning. In December, the owner of our local store announced that he and his wife were moving to Oregon at the end of the month. The family of runners he had created was quite devastated, but he assured us that he would continue to operate the store with the help of the employees as long as possible. Well, this week, the texts started rolling in and the Facebook page went crazy with the news that the store was sold. Everyone is very anxious about this change, particularly because the new owner currently has a store in town that charges for training. Membership in the Mojo club has always been free. The way that everyone in the group responded to the news really made me realize how important running is in our lives. The level of concern for the future of our "family" is overwhelming.
ETA: The kind of funny thing about this is that I am a relatively new member to the group. I just started running regularly with them about a year and a half ago. Prior to that, whenever I tried to attend the run, I just felt like an outsider and didn't really enjoy the concept of the "group run". Now I really can't imagine not having them around.9 -
My body is telling me i need to rest but my brain is saying go get an adjustment and get back out there. lol.
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Now the decision: Thursday night, had 1 of my headaches start. Called in to work on Friday with it, still have it this morning, even though I'm at work with it. I'm approved to leave work early to run in the Susan B Komen breast cancer 5K tonight, and I really WANT to run it....but with my head the way it is, kinda just wanna go home & medicate.
Feb: 25 miles
2/2 - 2.1 miles
2/3 - 2.15 miles
2/5 - 2.41 miles
2/7 - 2.44 miles
2/12 - 2.5 miles
2/15 - 2.55 miles - 15.95 run, 9.05 to go
Races:
2/17 - Susan B Komen Race For the Cure 5K
2/24 - Gasparilla 5K
Yearly goal: 200 miles - Jan 17.61 - 15.95 = 166.44 to run!7 -
@HRKinchen Looks awesome. A little mud, a little water, lots of fun and adventure. Rather than the leather work gloves the lady had on think about finger less cycle gloves. Protect the palms if you go down but still give you good dexterity for retying shoes, open food packages etc. That's what I use. I get the ones with no mesh-cloth back as they ventilate better and minimal palm pads as you don't need shock absorption just a little protection.3
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Well with a little healthy encouragement from friends...I guess I’m in. Since it’s already the middle of February I’m a bit late. I’m just getting (trying to) back into running and know this will indeed be a challenge for me. Since there is only 11 days left of the month I’ll start with going for 15 miles walk/run by the end of the month.
Wish me well15 -
Welcome @pudgy1977 ! Good luck this month!
Any other newbie stalkers thinking this is something they could never do? Or wanna do? No goal is too small. You can set the goal anyway you like. Maybe 10 minutes a day? Come run with us!12 -
lporter229 wrote: »The way that everyone in the group responded to the news really made me realize how important running is in our lives. The level of concern for the future of our "family" is overwhelming.
@lporter229, I so get this. Exactly the feelings I've been having the last week since our coach was cut from the Y without notice. I have been just overwhelmed with a feeling of loss of the community I gained over the last 2 1/2 years of running - something I've never really had in any other aspect of my life. Fortunately it seems like the community will continue. We had a long run this morning that was highly attended and our coach was there and in good spirits. He's basically continuing the program on his own, without pay, for the time being. It was awesome to see all the support this morning. I hope things work out for him soon to get another paid position, I'm certain he has some interest from various local gyms and programs. Anyway, I hope your running family can continue on as well.
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
02/05/18 :::: 3.8 :::: 19.4
02/06/18 :::: 3.1 :::: 22.5
02/07/18 :::: 3.3 :::: 25.8
02/08/18 :::: 3.4 :::: 29.2
02/09/18 :::: 0.0 :::: 29.2
02/10/18 :::: 8.1 :::: 37.3
02/11/18 :::: 3.6 :::: 40.8
02/12/18 :::: 3.2 :::: 44.0
02/13/18 :::: 3.6 :::: 47.6
02/14/18 :::: 0.0 :::: 47.6
02/15/18 :::: 3.1 :::: 50.7
02/16/18 :::: 0.0 :::: 50.7
02/17/18 :::: 8.2 :::: 59.0
Goal = 87 miles
Awesome long run this morning - chilly but the sun was out, spirits were high after a tough week, and the group was ready to run. Lots of hills though as the flatter trails are still in bad shape with melting and refreezing over the last few days. My last mile was the fastest because I joined up with a different group after my other friends finished and they pushed the pace a bit more. Fortunately much of that last bit was downhill.
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February goal: 15 miles
2/10 - 2 miles
2/12 - 2 miles
2/14 - 1 mile
2/15 - 2 miles
2/17 - 2 miles
Total: 9 miles7 -
2/1: 11.85 miles
2/2: 13 miles
2/3: 13.07 miles
2/4: 10.3 miles
2/5: 10.26 miles
2/6: 10.26 miles
2/7: 10.35 miles
2/8: 9 miles
2/9: 8.2 miles
2/10: 8.5 miles
2/11: 8.5 miles
2/12: no run
2/13: 10.8 miles
2/14: 12.3 miles
2/15: 12 miles
2/16: 12 miles
2/17: 11.87 miles
Total so far: 172.26 miles/300
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What a difference 9-10 hours sleep makes!!!
Made it out with an aim for 8 miles, but happy with 6 if that’s all I could deal with. Working on a 4min 15sec run and 45 sec walk intervals. Still ‘running’ perhaps faster than I should, but slow compared to fast runners. But, with a short break halfway through, I knew the 8miles was going to happen. Even managed a run up one of the hills I’ll be tackling on a 10k race next weekend. Which meant I got the gloriousness of a bolt down a single track trail. Despite not exactly having the right shoes on I made it down with my fastest time - I LOVE descents!!!
Stopped running at 8.3 miles, and walked the last mile home. Happy to have done the run, despite my health issues. I’ve found my reason for running. It’s because I can.14 -
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Okay day one
2/17 - 2.85M = 2.85 miles
Goal - 15Miles10 -
girlinahat wrote: »here's one for the maths geeks here:
updated formula for marathon prediction
Now I'm SERIOUSLY depressed.....
Heh. If I use R=1.15, and use 1:31 for a half marathon, the formula spits out a marathon time of 2:21 or 2:22. My early half marathons were in the 1:30:high to 1:32:medium range, and my first marathon came in at 2:20:53. Am I average, or what? (Let's not talk about the things that went wrong with subsequent marathons.)4 -
cburke8909 wrote: »@PastorVincent love the article and it makes me wonder about my strategy for my 10k in March. The course has some serious hills through the first 4 miles. I want to run a sub 45 minutes race which would mean a 7:15 pace.(ambitious but I think I could) I was thinking about setting the virtual pacer for 7:15 and trying not to exceed that pace through those first 4 miles but now I wonder if I should cut that back to 7:25 or 7:30. The last 2.1 is downhill and if I'm feeling good, I bet I can easily make up the time.
Race strategy taking into account the geography of the course is more of an art than a science. I ran my PR 10K at Dedham, Massachusetts in the 2017 USATF Masters 10K/James Joyce Ramble. The course is an out, loop, and back. You go out a mile downhill, through a loop that is flat for over half the distance but has some interesting rolling hills in mile 4, and come back with the last mile uphill. My race plan was adapted from what Coach said he did for his best time on that course: Go out like a bat out of he!! for the first downhill mile, moderate to some more sustainable pace when it levels out, grind through the hills, and hang on as best I can for the end. I ran the first mile in 6:00, and the total 10K in 39:54. It's only time I've broken below 40 minutes for a 10K, and the first time I broke below 41 minutes. Two weeks later, I ran a 40:04 10K on a course that was down, flat, and up using a similar strategy.
I don't think I'd be as successful running the first mile hard in a 10K that was fairly flat all the way through, and I expect I'd do best with a slower start on a 10K that starts uphill. But that's a guess; I haven't run 10Ks on all that many different courses.3 -
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!)
2/4/2018 rest
2/5/2018 xtrain: rowing machine 6K
2/6/2018 3 mi
2/7/2018 2.5 mi on treadmill
2/8/2018 3 mi
2/9/2018 rest
2/10/2018 8 mi (PR for distance!)
2/11/2018 snowboarding
2/12/2018 rest
2/13/2018 oops, meant to run, didn't
2/14/2018 3.1 mi (5K PR pace @ 9:57)
2/15/2018 3 mi
2/16/2018 rest
2/17/2018 6.2 mi (first 10K race! And PR of 1:03!)
Feb total: 38.3 mi
Tentative races:
2/17/2018 Magnuson President's Day 10K--done! PR
4/29/2018 Top Pot Donut Dash 5K
7/8/2018 See Jane Run HM (??)
8/12/2018 Lake Union 10K
Man, I can't keep up with this thread!! But I'm getting more hooked on getting better at running... today was the first race I've really run where I've paid attention to the time--I've done a bunch of 5Ks with my kids (9 & 15) and have focused on supporting & motivating them. So I got to the start line this morning and it was so rainy and windy and cold that everyone either was waiting in their cars or huddled next to the bathroom building in order not to get blown away. So I ran the first 5K loop a little faster that I meant to (maybe because of all of the 5K runners), and was at 10:03 pace when I started the second (I have been at 10:30 or 10:40 for my longer runs, and have just dropped below a general 11:00+ pace less than a month ago). But I pretty much stuck with it and ended up with a 10:09 average pace. So surprised! Now I can shoot to get below an hour by my next planned 10K in August And have started thinking I might try for a HM in July. Hmmm.8 -
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
2/5 – rest day
2/6 – unplanned rest day
2/7 – scheduled rest day
2/8 – 5.17 easy with fast finish
2/9 – rest day
2/10 – 6.17 partly paced run
2/11 – 6.52 at marathon pace
2/12 – rest day
2/13 – 7.78 easy with hills
2/14 – rest day
2/15 – 5.06 easy + one stride
2/16 – rest day
2/17 – 7.97 Freezeroo #5 - 8 mile race
February running total to date – 55.85
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 – Didn't check in after Thursday's run. Short version of the week, Tuesday I ran an hour and felt good. Thursday I ran 5 miles then did a stride to my driveway and achieved roughly 5K race pace for the tag beyond 5. It felt good to run 5 miles because that was all I had time for instead of 5 miles because that was all the injured leg would tolerate.
Decision time this morning. I am registered for the Freezeroo series, but did not make it to the start line for the first four races. Today is Freezeroo #5, the longest race of the series at 8 miles. Porch thermometer said 19º F (-7º C). Forecast was for mid-20s at gun time, rising toward freezing. Wind forecast was 7-9 mph WSW; direction is important because the race site is near Lake Ontario. A southerly component to the wind means no lake effect snow and possible sunshine.
You can't count on better running weather in mid-February, and I had that history of feeling good this week. So I got around, got in my car, and went out to the race site. Lined up with the idea of starting out at whatever felt easy, then seeing how I felt and taking it from there.
The leg felt very good, just about normal. I took it fairly easy for 3 miles or so before settling in to a tempo run. The course was fairly flat, just a little decline down to lake shore level and incline back up to where we started. Mile splits came in at 7:08, 6:53, 6:55, 6:54, 6:49, 6:51, 6:47, and a 6:42 pace for the last tag that Garmin didn't see as a full mile. Mostly I didn't pay attention to my standing with respect to other runners, but I did pass one guy on the incline back toward start in the last half mile. Finished with an official time of 54:47.683, for an average pace of 6:52 (Garmin) or 6:51 (on official distance of 8 miles). Maybe I could have finished in about 53:30 if I were healthy and running for time; but I was running for recovery and avoidance of re-injury. That was a success. I stretched, and my leg didn't even feel like I needed to roll it until after I cooled down.
It was an ego boost that the guy I passed in the last half mile came to look me up and introduce himself. He asked the question every runner wants to know about someone who passes them late: How old are you. I'm 62. He was blown away. I didn't ask his age, but he's listed as being in the 55-59 age group on the results.
I was 13th of 125 overall, and 2nd of 13 in my age group. 2nd, you say? Yup. Charlie showed up, and he's better than me. He was better by a bit more than four and a half minutes today; even if I were healthy and running for time, he would have been far enough ahead of me to be out of sight for most of the race.
After crapping out at under 7 miles of an easy run in bad conditions last week, it felt really good to run the full distance planned. I think I'm now at the corner, just leaving rehab and starting real training.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
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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