March 2018 Running Challenge
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March 2018 runs:
Goal 1: 180 km
Goal 2: Do more cartwheels.
01 Mar – 5.6 km strides & intervals
03 Mar – 5 km parkrun 28:30
04 Mar – 21.2 km
07 Mar – 6 km
08 Mar – 5.5 km
10 Mar – 5 km parkrun 27:10
11 Mar – 10.3 km + 7 cartwheels
12 Mar – 20 km
15 Mar – 4 km + 7 km intervals
16 Mar – 21.6 km
20 Mar – 8 km
21 Mar – 10.8 km
Total: 130.5 km
Did 9.1 km this morning, then today my Nike Vomeros arrived, so I ran 1.7 km to test them.
People kept saying they're great for long runs, so they went to the top of my list. After my first try, I love them! So comfy.
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katharmonic wrote: »Has anyone done the Marine Corps Marathon? I'm still debating a first marathon (and likely only marathon) for this fall. I just realized rush registration and the lottery start tomorrow. Hmm. Should I try?
I hear that is a great marathon. I tried the lottery for Chicago and did not get in and was debating if I did - would I make it my first or second depending on winter training. My vote is - Yes. If you get in it is destiny. If no, then determine if there is an alternative race that might work. For me I wanted a well attended event with lots of support and runners. My first is in May - The Flying Pig Matathon!! I am open for what race I will run in the fall - top current contenders are Milwaukee Lakefront or the Monumental Mile in Indy
I have been told it often sells out in MINUTES. So if you want it, you will need to jump fast.0 -
@cburke8908 - That's terrible! We used to have teachers doing traffic duty and a teacher was hit by a parent -- this was about 20 years ago. So they stopped having teachers do that! Now we have security guards do it, but they don't start until around 7 and this was a little earlier.
@juliet3455 - I wish they would issue tickets here for that! Because of all the school shootings, and especially the one in Florida, where I am, we now have a policeman on campus. But he's not here for traffic... sadly.
I should be starting week 9 of my strength training but decided to repeat week 8 because I have a 62 mile ride on Sunday and it's not exactly a leisurely thing. It's for Tour De Cure - fundraiser for Diabetes. I thought it would be best to just repeat that week instead of pushing my legs harder. Hoping to get two more runs in before Friday but will have to see.
3/1 - rest day
3/2 - 5 miles + Strength training - W6-C
3/3 - 26 miles cycling
3/4 - 3 miles + strength training -w6-D
3/5 - 3.5 miles + strength training W7-A
3/6 - 4.5 miles
3/7 - strength training W7-B
3/8 - 4.5 miles + strength training W7-C
3/9 - REST DAY!
3/10 - 3.2 miles + strength training W7-D
3/11 - 51 miles cycling
3/12 - rest day
3/13 -10K for the Run for the Deep + Strength training W8-C
3/14 - Strength training W8-D
3/15 - 4.5 miles w/tabatas
3/16 - Strength training W8-A
3/17 - 34 miles cycling
3/18 - 47 miles cycling
3/19 - 4 miles on treadmill + W8-B
3/20 - 3.5 with tabatas
3/21 - Strength training W8-D repeating week 8
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7 miles at a tempo pace this am. Wanted 7 so I didn't have time to run easier.
@katharmonic Marine Corp is considered one of the best marathons to run but because of that it's as hard to get in as Boston, New York or Chicago. If you can do. The support during the race is awesome.
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katharmonic wrote: »Has anyone done the Marine Corps Marathon? I'm still debating a first marathon (and likely only marathon) for this fall. I just realized rush registration and the lottery start tomorrow. Hmm. Should I try?
I hear that is a great marathon. I tried the lottery for Chicago and did not get in and was debating if I did - would I make it my first or second depending on winter training. My vote is - Yes. If you get in it is destiny. If no, then determine if there is an alternative race that might work. For me I wanted a well attended event with lots of support and runners. My first is in May - The Flying Pig Matathon!! I am open for what race I will run in the fall - top current contenders are Milwaukee Lakefront or the Monumental Mile in Indy
@kevaasen I tried NYC lottery and didn't get in. Wish I had tried Chicago too, but oh well. I will give it a shot with MCM this morning (opens in 23 minutes). I know it's a long shot but why not go for a big exciting marathon if it might be my only one ever.
If not, Indy is probably my next choice. I might look into the Milwaukee Lakefront though, as I have friends there and it would be fun.
Thanks for the feedback also @cburke89093 -
OMG I got in right away! I'm registered for the Marine Corps Marathon! OMG OMG OMG.26
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3/1 - Rest / sick
3/2 - Rest / sick
3/3 - 4.25 miles. Beautiful day to run!
3/4 - 4.5 miles. Wanted to do more, but ran out of gas.
3/5 - Rest.
3/6 - 4 treadmill miles. Trek class with a new instructor. She really likes inclines.
3/7 - 4 treadmill miles.
3/7 - Kids wanted to go to Y after dinner. So I did 30 minutes of weights and abs.
3/8 - 4.1 treadmill miles. Trek class. Fewer hills, lots of tempo...fun!
3/9 - Rest / travel day.
3/10 - 3.1 treadmill miles, then quick strength. Rickety hotel treadmill.
3/11 - Rest / travel day.
3/12 - 6.2 miles. Gorgeous afternoon to run.
3/13 - Unplanned rest day.
3/14 - 4 treadmill miles, then upper body weights and abs.
3/15 - 5 treadmill miles. Trek Class. Ouch! Does anyone really need to do tempo / sprint pace on incline 8?!?
3/16 - Housework, shopping, no run.
3/17 - 3.5 treadmill miles, then weights and abs.
3/18 - 8 miles. Cool, overcast and no wind = great day to run!
3/20 - 4.3 miles.
3/21 - 4 treadmill miles, then upper body weights and abs.
58.95/80
@katharmonic - Woo hoo! That's exciting!
@Orphia - How's the toe box on the Vomeros? I too hear they are good for long runs, but in the past I have had problems with Nike being too narrow.5 -
JessicaMcB wrote: »I ran 13.1 miles running around people the whole race. It was a big race and I lined up in the corral correct for my finish time (9min miles), but not even a mile in I had to dodge around someone walking. Even heading into the finish stretch I was running around people.
On another note I saw a short video of myself running and I look weird running. My upper body doesn’t move much and my stride looks short... which I guess makes sense since my cadence is close to 200. I attribute it to having short legs. My husband thinks it might not be very efficient. Now I’m wondering if I should look into coaching or just be ok with looking weird - haha.
Can you post the video or stills from it? Re: cadence mine is always 190-210 so I can't say I agree with your husband . @MNLittleFinn is it Jurek that keeps his minimum cadence at 200 in race?
Jurek goes for 180 consistently. He switches stride length to keep it the same almost no matter what.1 -
katharmonic wrote: »OMG I got in right away! I'm registered for the Marine Corps Marathon! OMG OMG OMG.
AWESOME!!0 -
March goal: Run END-SURE well, stay healthy and enter the final stages of Zumbro training
Nominal mileage goal: Let's say 140? I really don't know. Real plan is to follow training and coach's advice well.
3/1- REST
3/2- 4.3
3/3- 13.3
3/4- 14.3
3/5- REST
3/6- 7.4
3/7- 6.7
3/8- REST
3/9- 4.2
3/10- 24.8
3/11- 11.4
3/12- REST
3/13- 9.3
3/14- 6.7
3/15- REST
3/16- 4.4
3/17- 19
3/18- 13.5
3/19- REST
3/20- 4.3
3/21- 6.9
Total: 150.1
Today's notes: One hour easy run this morning. As usual, I ran faster than easy pace, more like moderate, oh well, Coach hasn't called me out on it yet, so I'll say that I'm doing OK. As a side note, it looks like I spectacularly underestimated my mileage goal for the month... Go figure, it was just a random number.
I hope everyone has a Runderful Day!
2018 races
3/24- END-SURE 50k
4/13- Zumbro Endurance Race 100 Mile
7/28- Minnesota Voyageur 50
9/8- Superior Trail 50 mile
10/20- Wild Duluth 50k
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Been fighting some stomach issues that flared up this week, it seems to be calming down now, will be back to running tonight
3/1-2.5 miles
3/2-3.5 miles + P90X3 CVX
3/3-6.25 miles
3/4-3 miles + P90X3 agility X
3/6-5 miles + P90X shoulders and arms & ab ripper X
3/7-2 miles + Legs and back
3/8-3.5 miles
3/11-6 miles
3/12-2 miles +P90X3 The challenge (chest and back)
3/13-4.5 miles
3/15-3 miles +P90X3 CVX
3/17-2.5 miles
3/18-1.5 miles + 30 minutes total body lifting
3/20-P90X3 CVX
45.25/65 miles
Upcoming races:
May 12- Montana Women's run 5 miles
July 17-Missoula Marathon
September 16- Montana half Marathon5 -
March 3 – 10.02 miles
March 4 – 4.00 miles
March 5 – 5.26 miles
March 7 – 5.00 miles
March 9 – 5.00 miles (treadmill)
March 10 – 10.00 miles
March 12 – 5.10 slow miles (treadmill)
March 14 – 1 mile
March 15 – 3.5 miles
March 16 – 4.08 miles (Shamrock 4-miler; 3rd in AG)
March 17 – 9.89 miles
March 19 – 5.03 miles
March 20 – 5.3 miles (Birthday Run)
@ddmom0811 – Glad you weren’t hurt by that car.
@Stowshew71 – thanks for the insight on running form. I need to be more conscious of mine.
@katharmonic – I’ve had several friends run the Marine Corps Marathon and have only heard positive things about it. If I ever run another full, that one would be on my short list. Congratulations on getting in!
Thanks for the birthday wishes @kgirlhart and @HonuNui!
@Orphia – I got a pair of Nike Vomeros just like yours. I took them out for a spin on Monday and liked the feel. I don’t think they have quite as much support as my Brooks Ghost but the fit was good for my wide foot!
Upcoming Races:
April 7 – Cooper River Bridge Run
May 6 – Pittsburgh Half Marathon
September 7-8 – Blue Ridge Relay
October 20 – Cherokee Harvest Half Marathon
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3/1-10 miles
3/2 -30 minutes swimming + 35 minutes yoga
3/3-10 miles w/ 8 @ (a little slower than) tempo
3/4-14 miles+stretching
3/5-Rest Day
3/6- Yoga+ 1.6 miles with Stella+ 5.3 miles speed work
3/7-6 miles easy (1.9 with Stella, 4.1 solo)
3/8-P90X3 Total Synergistics
3/9-12 miles
3/10-12 miles
3/11-10 miles
3/12_Rest day (very much needed!)
3/13-8.2 miles (including 1.5 with Stella)+ Stretching
3/14- Strength Training + 32 minutes stationary bike
3/15-6 miles
3/16- Strength Training + 30 minutes Elliptical
3/17-3.1 miles- Shamrock Shuffle 5K
3/18-9.4 miles- Heart Mini 15K
3/19- Rest Day
3/20-6.5 miles
Miles: 114.1/150
Yoga/stretch: 4/12
Strength/P90X3: 3/6
Bonus cross training: 3 sessions
I did an easy 6 miler lats night. Well, pace was easy. Run wasn't especially easy because of my extremely sore hamstring. I was sore going out, so I chose a flat run on the bike path and put on some chill War on Drugs music to keep me from picking up the pace too much. In all honesty, though, I am not sure that I could have. My hammie was tight. I knew that I was risking it by running hard in both of my races this past weekend, so I don't know why I am surprised. I think I have to come to terms with the fact that I can't/shouldn't run fast anymore. My legs seem to handle the mileage well, but it's when I run too many miles under 8 minute pace that I get myself into trouble. I tried to do a short run with Stella when I got home and I had to bail on it because my leg hurt and she was pulling too much. I tried stretching for a few minutes when I got home and it was really uncomfortable. I am hoping things are a little better today. Going to keep it at easy pace again.9 -
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Regarding running cadence, this was on my facebook feed this morning
http://www.run4speed.com/running-cadence/
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@JessicaMcB I'm eyeballing the T3s as out here we have rocks and sand so the tread looks like it would handle well. When it is raining I stick to the streets (cause flash floods aren't fun) so grip isn't a problem in the wet. The only thing I'm waiting on is to see what I'll be running on in Africa as I have no idea what the terrain around the mine will be like/what I'll be allowed to run on. If all I can do is the treadmill/runway then I just snag something like the enroutes. Thank you for the feedback and promo code.0
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@Katharmonic- That's an interesting article. Thanks for sharing. I have been thinking a good bit about this subject lately because of my aforementioned proneness to injury when running at faster speeds. I have a naturally high cadence even at slower speeds, so when I run faster, I think most of my gains in speed come more from an increase in stride length rather than cadence. Although I am not really sure what the typical increase would look like, I feel like there is not a significant increase in my cadence vs. pace compared with what I would expect. For example, my last three runs were:
Easy 6 miles- 8:57 avg.pace, 197 spm avg. cadence
15K race-7:39 avg. pace, 201 spm avg. cadence
5K race-7:04 avg pace, 205 spm avg. cadence
To me, that does not seem like a lot of difference in cadence, which might explain why I am more prone to injury from running faster (over-striding). If anyone doesn't mind sharing their data, I would be curious to see how others' changes in cadence vary with speed. At any rate, I am not sure that there is much that I can do at this point to change that. Given most of what I read, I don't think there is a whole lot of room for improving my cadence and I am somewhat limited in stride length by virtue of being a shortie. Maybe I just need to keep working on stretching my legs to keep my muscles more pliable and capable of adsorbing the impact of a longer stride? IDK, any thoughts?1 -
Oh my, I've fallen way behind! Work and a bathroom remodel, and more running than I've done in months (!!!) have kept me from keeping up.
10 miles for me last night, with Kody, on a beautiful, snowy, moonlit night on the nearby trails. There was enough ambient light that no headlamp was required. I love running in the dark!
That puts me at 98 miles for the month with 10 days to go, so my first triple digit month since last April is practically assured.
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I forgot to wear my watch today, so not sure I even exist. Thankfully my run is later, so I won't miss out on that being tracked.7
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