March 2018 Running Challenge
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Thanks @HonuNui I think that my suncreen is maybe 2-2.5 years so it should work through the spring.
@amymoreorless I have had B-12 anemia before, and I was surprised at how much better I felt taking the injections. Hopefully you'll be feeling better soon.
@hjeppley Good luck on Saturday. I hope the weather isn't too bad.
@zerlinna87 I feel you. Some miles are harder than others.
I'm glad today is a rest day after yesterday's sucky run. I'll have another rest day tomorrow. Of course with all the yard work I'll be doing I doubt it will be very restful. Lol. Sunday I am planning to get up really early and do my long run before church. It is supposed to be 93F on Sunday afternoon, so I want to get it in early.3 -
@PastorVincent The 3.0s are amazing but the 3.5s don't pull as tight across the mid foot and I have narrow feet. If you do not have this issue then I've found the Lone Peaks to be a great line of shoes.
I have a wide foot, and the Altra peeps said that shoe would fit. I guess I will find out!
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MNLittleFinn wrote: »Tomorrow is sure to be interesting, with 6-9 inches (15-23cm) of snow falling on the race course between 1300 today and 0700 tomorrow. Glad it's a somewhat shorter race.
Good luck to the END-SURE runners! Sounds like your run is going to be interesting too! 50K a "shorter" race. Plenty long enough for me right now.
Thanks! I'm using it for one of my final long runs in training.2 -
@PastorVincent I love mine! I also have wide feet. I did buy mine in-person so I got to try them on. They are very cushioned and I am loving the no drop--so much that when I replace my road shoes in the next few weeks, I'm going zero drop there, too.0
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3/1: 2.4k -as warmup for strength training-
3/2: 8.1k -Easy-
3/3: 10.5k -Treadmill easy-
3/4: 5k -Easy with company-
3/5: 4.1k -as w/u and c/d fom HIIT-
3/6: 7.23k -Not so easy- and 1.5k -as warmup for strength training-
3/8: 7.12k -Easy-
3/9: 12.3k -Tempo?-
3/11: 13.2k -Easy-
3/12: 6.5k -Easy-
3/13: 2.1k -as warmup for strength training-
3/14: 12.2k -Fartlek-
3/16: 5k - As w/u and c/d for strength training-
3/17: 15.1k -LR-
3/20: 7.3K -Easy-
3/21: 11.1k -Muddy-
3/23: 5.47k -as w/u and c/d for strength training-
Goal: 136.3k/120k
Stay free of injuries!
Upcoming races:
4/1: Alexander the Great 10k Thessaloniki5 -
Date Miles today - Miles for March
3/1 8 miles - 8
3/2 3.1 miles - 11.1
3/3 12 miles - 23.1
3/4 REST DAY
3/5 4 miles - 27.1
3/6 8 miles - 35.1
3/7 REST DAY
3/8 8 miles - 43.1
3/9 REST DAY
3/10 10.25 - 53.35
3/11 REST DAY
3/12 5.1 - 58.45
3/13 8 - 66.45
3/14 REST DAY
3/15 8 miles - 74.45
3/16 4 miles - 78.45
3/17 REST DAY
3/18 13.1 miles - 91.55
3/19 REST DAY
3/20 8.25 miles - 99.8
3/21 4 miles - 103.8
3/22 8 miles - 111.8
3/23 REST DAY
Upcoming races:
Oak Barrel Half Marathon - 4/7/18
I am taking a rest day today.
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03/01/18 - Rest
03/02/18 - 8 miles @ 8:51
03/03/18 - 9 miles @ 9:29
03/04/18 - Meetings instead of running
03/05/18 - 11 miles @ 9:11
03/06/18 - 11 miles @ 8:59
03/07/18 - 10 miles @ 9:04
03/08/18 - Planned rest
03/09/18 - 7.5mph for 10 Miles @ 4% grade
03/10/18 - Meetings
03/11/18 - 20 miles @ 9:51
03/12/18 - Bah.
03/13/18 - 7.5 MPH for 7.5 miles at 4% Grade
03/14/18 - 7.5 MPH for 7.5 miles at 4% Grade
03/15/18 - 7.5 MPH for 10 miles at 4% Grade
03/16/18 - Rest
03/17/18 - Shamrock Shuffle 17.3 miles in total
03/18/18 - Rest
03/19/18 - Rest
03/20/18 - 7 MPH for 7 Miles @ 4.5% grade
03/21/18 - 7.5 MPH for 7.5 miles @ 4 % grade
03/22/18 - 7.5 MPH for 10 miles @ 4% grade
03/23/18 - 10 mile fast finish @ 4% grade
Big Hairy Audacious Goal: Sub 4 hours in Pittsburgh 2018!
Official Marathon PR: 4:11:28
Next Races (more as I find them):
04/07/18 - Achilles 9.3 Challenge (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)
Ran my first 9 miles on the dreadmill at 7.7MPH which is faster than I have done before, and then decide to go for a "fast finish" and did the last mile at 8.0 MPH. All of this with grade set to 4%.8 -
Good luck with your races @MNLittleFinn and @hjeppley!!! Hope the weather isn't too epic for you.
Congrats on signing up for the Miami marathon @amymoreorless.
@kgirlhart - 93F already? Hard to comprehend looking out at all our snow. I'd take it for a day or so though.
Date :::: Miles :::: Cumulative
03/01/18 :::: 2.6 :::: 2.6
03/02/18 :::: 0.0 :::: 2.6
03/03/18 :::: 5.0 :::: 7.6
03/04/18 :::: 0.0 :::: 7.6
03/05/18 :::: 3.9 :::: 11.5
03/06/18 :::: 3.1 :::: 14.6
03/07/18 :::: 4.0 :::: 18.6
03/08/18 :::: 0.0 :::: 18.6
03/09/18 :::: 3.2 :::: 21.8
03/10/18 :::: 7.7 :::: 29.5
03/11/18 :::: 3.2 :::: 32.7
03/12/18 :::: 3.8 :::: 36.5
03/13/18 :::: 2.0 :::: 38.5
03/14/18 :::: 2.5 :::: 41.0
03/15/18 :::: 0.0 :::: 41.0
03/16/18 :::: 2.4 :::: 43.5
03/17/18 :::: 9.0 :::: 52.5
03/18/18 :::: 3.0 :::: 55.5
03/19/18 :::: 2.9 :::: 58.4
03/20/18 :::: 3.5 :::: 61.9
03/21/18 :::: 5.1 :::: 67.1
03/22/18 :::: 0.0 :::: 67.1
03/23/18 :::: 1.4 :::: 68.5
Goal = 90
Yesterday was a lovely rest day. Today I did a short run on the treadmill before my workout with my trainer, intending to do another short run after or maybe even join the group going out for a base run. But MAN, this workout was the toughest yet. So many burpees. I swore I would never be one of those people who does burpees, because they are like some kind of made-up torture routine. Look at my life choices. Anyway, I did not run again after all that.6 -
Good luck to everyone racing this weekend. Can’t wait to hear the reports from the 50kers!!!3
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I had to travel today for work, but I ended up finishing early and was able to get to the gym and back home before I normally get home! I changed up my music and felt pumped during my run and weight training.
3/1: 2.5
3/3: 3
3/4: 4
3/6: 3
3/9: 1.7 of hill repeats
3/11: 3
3/12: 3
3/18: 4
3/19: 2.3
3/21: 4
3/23: 3
33.5/50 miles for March5 -
Mar 23: 5 miles trails - That's goal for March!
Following yesterday's lifting, my bad knee is being annoying - calf is swollen and feels like the tendons on the back of my knee are getting stressed from being out of alignment. It's especially annoying because my knee popped slightly while I was doing side lunges and afterwards seemed to be in better alignment than before, but then apparently not. And of course I'm worried now in case I have a blood clot in my calf - but I think probably not since it doesn't hurt when my foot is flexed, it's not warm or red, I have obvious knee issues which preceded the problem, and my overall symptoms such as blood pressure and blood sugar don't indicate that I'm stressed on a systemwide level. If it keeps bothering me I'll have to see someone to rule out a clot.
In the meantime I strapped on my brace and ran five miles on trails. Very tired legs today! Park maintenance responded to the trail erosion following the flooding last month by dumping a ton on sand on the trails. So now there are long stretches of deep, loose sand, which is exhausting to run in!2 -
March goal: 60 miles
3/1/2018 5 mi
3/2/2018 rest
3/3/2018 6 mi
3/4/2018 snowboarding w/kids
3/5/2018 xtrain rowing machine
3/6/2018 3.1 mi
3/7/2018 rest
3/8/2018 3.1 mi
3/9/2018 3 mi
3/10/2018 biked 11 mi w/my dad and kids
3/11/2018 7 mi
3/12/2018 bike commute day 1 (9 mi)
3/13/2018 2.4 mi
3/14/2018 3.1 mi + bike commute
3/15/2018 rest
3/16/2018 3.1 mi + bike commute
3/17/2018 rest
3/18/2018 8 mi
3/19/2018 bike commute
3/20/2018 4 mi
3/21/2018 3.1 mi + bike commute
3/22/2018 rest
3/23/2018 4 mi
March total: 54.9 mi
Upcoming races:
4/29/2018 5K Top Pot Donut Dash
7/8/2018 See Jane Run! HM?
8/12/2018 Lake Union 10K
I can’t wait to hear all of the 50K reports after this weekend—and good luck to everyone racing!
Chilly after work easy 4 miles tonight for me.. still super happy about the light evenings.5 -
March goal: March
3/1 3.41
3/2 3.68
3/3 3.12
3/4 rest
3/5 6.50
3/6 3.23
3/7 5.56
3/8 rest
3/9 3.41
3/10 4.01
3/11 rest
3/12 3.12
3/13 4.00
3/14 We took the living room and moved it downstairs to the dining room, moved the dining room to the library...
3/15 and moved the library into the bedroom, which we moved upstairs into the former living room....heavy lifting....cleaning.....scrubbing.....furniture moving...
3/16 3.00
3/17 2.09
3/18 3.09
3/19 installed all new window coverings, sewed new chair cushions
3/20 3.65
3/21 life
3/22 2.25
3/23 4.25
Total 58.37
Ticker is my goal for 2018 and progress to date:
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I'm doing an online course from the University of Kent called, "The Science of Endurance Training and Performance".
In Week 3, we look at the "Psychological determinants of endurance performance" and we have an exercise where we look at critical situations we might come across. We then create a plan for each situation so we know what to do when we face that situation. Thought you might appreciate their list.
This is my list:
My goal this year is to do a 50 km run. I have been training for this since Jan. In the next month I will do my final long run/s and start to taper.
On my long run/s:- If I start to feel tired then I will look at my form and breathing and adjust them to feel more comfortable.
- If my shoulders get sore I will rotate my arms to ease the ache.
- If I get breathless, I will run at a pace that feels like I can run forever.
- If I think negative thoughts, then I will visualise completing my goal and remember my friend Aga's comment about my determination.
- If I'm staring at the ground, then I will look up to try and find a nice photo opportunity.
- If I start wanting to stop early, then I will focus on completing a mini-goal / route section so I feel hopeful.
- If I worry about my time or pace, I will remember my year's goal is just completion of the 50 km run, so I don't need to worry.
During fast / interval sessions, I will "Embrace the suck", and remember that this is how performance is improved so I try my best.
The past week have been hell for me again due to some things in my personal life and have been MIA here. I'm trying to catch up on the posts and came upon this one. What really stood out was the "If my shoulders cramp...."
If your shoulders are cramping, this is usually because you're running too stressed and your tightening up in the wrong places. Your shoulders should be relaxed and hanging low. When stressed we tend to let your arms ride up and your shoulders rise as well and tense up. This requires you to divert energy and steals it which causes needless cramping and makes you tire faster. Shoulders should always be relaxed. You can't move any faster forward by tensing up your shoulders. When your arms swing, they should just brush pass your hips (with arms loosely bent at about 90 degrees). If you catch them rising up it's usually because your arms are swinging about at your ribs level.
Your hands should be cupped but loose. Imagine running with raw eggs (or someone else said potato chips) in your hands and you don't want them to break. Let them swing naturally in synch with your feet. You don't have to force them to swing.
Also, all of your body parts in your left hemisphere should stay in the left and the body parts in your right hemisphere. What this means is if you draw a line down the middle of your head between your 2 eyes and down the middle of your torso and between your 2 legs to the ground, nothing on the left side of the line crosses over your body to the right, and vise versa. Many people allow their arms to swing forward and across to the other side which also wastes energy. No twisting of your hips either (even if Chubby Checker is playing in your earbuds) and your feet does not cross over either.
Another thing with cramping shoulders is the hunching of your back. Back stays straight and stand tall, hips pressed forward. Not only will this rob energy and make your back sore, but you loose power because you are no longer running with butt power. You are forcing yourself to run with your thighs and hamstrings in inefficient ways which not only makes your run harder, but can cause injury. There is a youtube video about the clam exercise to help running with proper hip motion. Running with butt power means you are using your most power muscles (which are your glutes) when it comes to running. You want to engage them. Not only a straight back and hips forward, but squeeze them glutes together. This sounds weird, but imagine running and trying to keep a quarter pinned between your butt cheeks.
One more thing with your feet and I notice this a lot in myself when I get tired. Sometimes our toes start to swing out to the side and we end up just hurling our leg forward. Not only are you getting robbed of energy and using the wrong muscles, but your landing will be off and could cause injury. Trying to force your toes straight doesn't usually go well for me, but instead, I try to twist my heel out. The heel doesn't really twist out to the side all the way, but enough effort is there to make my toes forward facing through out the swing phase and on the landing.
And if you are ever too tired that it's almost impossible to continue running with good form, then that's usually a good sign that your done. Don't force your body to go further with bad technique. If anything, finish up with a walk. Or at least take a walk break until you can continue with good form.
@Stoshew71 Good advice.
I started a thread on the Mental Self-Talk tips I posted, and it's onto the second page of replies which include others' tips and tricks.
http://community.myfitnesspal.com/en/discussion/10651431/the-psychology-of-endurance/p1
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My plan was go running and at least get in 10 miles so that i could rest tomorrow but still feel productive. So I did my best to watch my form; belly in, shoulders straight, butt under and not draggin lol. Was doing awesome till i got to a light and let my body relax. Now im sure the people in the car could tell i was in trouble cuz i had a look of terror on my face as i realized my body had in fact truly relaxed. lol. Ive never power walked so fast in my life. I went from running a 11min/mi to walking at 12min/mi. Now tomorrows rest day will be much deserved. lol.6 -
Yesterday's run was really great. I headed out right after work when temps were in the mid 40s and the sun was shining but starting to set. I hit one of my favorite routes which starts off along the river then snakes up a hill through the woods that then leads to a nature preserve that feels like running through a giant meadow with tons of wildlife, mostly bunnies, so many bunnies, and lots of chirping birds. Heading back down the hill you are running into the setting sun then hit the river path again where the sun is now low and reflecting off the water. I expected there to be a lot of people around, but there were not, which made it even better. I took it nice and easy with my heart rate staying in high zone one/low zone two range. Ten miles never went by so fast. Just what I needed. Now off to do a tempo run with the group and wait for the snow. Crazy Ohio spring!9
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11.9 miles first 9 easy and finished at tempo pace. Tried working on faster tempo over longer strides. On streching and sore muscles I'm finding a little before and after is helping some but I'm using heat at night to heal and that seems to be a large benefit. I have a heating pad that I use on my elevated legs for 10-15 minutes. The heat increases the blood flow and helps the muscles heal.
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3/1: 2.4k -as warmup for strength training-
3/2: 8.1k -Easy-
3/3: 10.5k -Treadmill easy-
3/4: 5k -Easy with company-
3/5: 4.1k -as w/u and c/d fom HIIT-
3/6: 7.23k -Not so easy- and 1.5k -as warmup for strength training-
3/8: 7.12k -Easy-
3/9: 12.3k -Tempo?-
3/11: 13.2k -Easy-
3/12: 6.5k -Easy-
3/13: 2.1k -as warmup for strength training-
3/14: 12.2k -Fartlek-
3/16: 5k - As w/u and c/d for strength training-
3/17: 15.1k -LR-
3/20: 7.3K -Easy-
3/21: 11.1k -Muddy-
3/23: 5.47k -as w/u and c/d for strength training-
3/24: 11.66k -Fartlek-
Goal: 148k/120k
Stay free of injuries!
Upcoming races:
4/1: Alexander the Great 10k Thessaloniki8 -
Date :::: Miles :::: Cumulative
03/01/18 :::: 2.6 :::: 2.6
03/02/18 :::: 0.0 :::: 2.6
03/03/18 :::: 5.0 :::: 7.6
03/04/18 :::: 0.0 :::: 7.6
03/05/18 :::: 3.9 :::: 11.5
03/06/18 :::: 3.1 :::: 14.6
03/07/18 :::: 4.0 :::: 18.6
03/08/18 :::: 0.0 :::: 18.6
03/09/18 :::: 3.2 :::: 21.8
03/10/18 :::: 7.7 :::: 29.5
03/11/18 :::: 3.2 :::: 32.7
03/12/18 :::: 3.8 :::: 36.5
03/13/18 :::: 2.0 :::: 38.5
03/14/18 :::: 2.5 :::: 41.0
03/15/18 :::: 0.0 :::: 41.0
03/16/18 :::: 2.4 :::: 43.5
03/17/18 :::: 9.0 :::: 52.5
03/18/18 :::: 3.0 :::: 55.5
03/19/18 :::: 2.9 :::: 58.4
03/20/18 :::: 3.5 :::: 61.9
03/21/18 :::: 5.1 :::: 67.1
03/22/18 :::: 0.0 :::: 67.1
03/23/18 :::: 1.4 :::: 68.5
03/24/18 :::: 9.3 :::: 77.8
Goal = 90
A tough long run this morning, but good company for the second half kept me going. That, and the glorious sun! Almost made me think spring might come (still cold though).
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3/1 6.86miles
3/2 rest
3/3 10miles
3/4 rest
3/5 6.57miles
3/6 5miles
3/7 6miles
3/8 5miles
3/9 10miles
3/10 4miles
3/11 rest
3/12 4miles
3/13 5.2miles
3/14 5.35miles
3/15 rest
3/16 3miles
3/17 rest
3/18 13.1miles!! Shamrock race!!!
3/19 rest
3/20 5.3miles
3/21 7miles
3/22 4miles
3/23 5miles
3/24 3.06miles
So I ran the Don’t sit on Colon cancer 5k this morning. I decided I wanted to beat my best Garmin time of 26 minutes. So I headed out pretty fast. This race is pretty small and winds through hospital and a concert venue. We even ran through the seating area so two small hills! I sprinted the last minute so no one would pass me at the end and I finished in 24:30! I was psyched!!! That was my best 5k time a few years ago!
As we were driving home I looked at my Garmin. The race was short by .04 miles so Garmin didn’t recognize it as a 5k PR. Hahahaha! Now I need to find another 5k race...
I’m headed out now to run another 7 miles to complete my long run for the week.
3/18/2018 Shamrock half marathon
3/24/2018 Don't Sit on Colon Cancer 5K
10/7/2018 Crawlin Crab half marathon
10/13/2018 Joggin for Frogmen 5K
11/18/2018 Norfolk Harbor half marathon
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