January 2019 Monthly Running Challenge
Replies
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On Friday I got to run 4.55 miles. It was a good run, my third of the week and my fifth in January. Considering I didn’t run at all in January 2018, I’m pretty happy with where I am so far this month. I made it to the gym on Tuesday and Thursday and really enjoyed myself, though my arms have been sore since doing a bunch of pushups on Thursday. I'm hoping to start doing three days next week and maybe a yoga class on Saturday mornings, we will see.
That said, I got my period yesterday and it's an unusually bad one (for me), so I’m feeling pretty crummy today. My brain understands that physical activity is always a good idea, but I don't always listen to my brain so instead I ate a bunch of comfort food and took a nap, and now I'm sitting on the couch trying to bill my last few hours for the week. So it goes.
Tomorrow had been projected sunny and high 30s for the last week so I'd been excited to go running, but now it's looking more like mid-30s and foggy, which isn't nearly as nice. I'm just going to see how I feel and go from there. I've got a bunch of appointments to take care of early this week so hopefully I'll wake up with a little more energy.
January Totals: 21.12 miles
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@ContraryMaryMary and @PastorVincent I dont really need tops, I am content running in $3 tops from k-mart lol. thought in winter that may change and Ill look at investing in a proper winter top. I was ok this winter... This is the Wellington half. i did it 8 years ago, and it was agony, and I didnt run again for 6 years because it was so horrible. Part of that was my fault (no training at all) and part of it was the weather. My goal this year is to slay the demon that I feel every time I see the wellington water front lol.
I may take up the socks then. They are usually $30. Sold for $20. so a decent offer.9 -
I got to run with my daughter today! There is a loop in my neighborhood that I wanted to map out. Thought it would be about 2.5-3 miles, which is a good distance to have a nice loop for. We took it super easy as she hasn't been running much at all. The loop ended up being 2.8 miles. She ran the whole way, but was definitely gassed by the end!
My how the tables have turned! When I started C25K, she was swimming 3 days a week and could run about 9:30 a mile forever. While telling me the whole plot of some movie they watched in school. As I am dying over here!!
I was proud of her for pushing through. It did make me feel good to know how easy it was for me now!
I've also been adding in FB workouts for glute building. Did one today and after my run on Wednesday. It can only help!
Jan miles: 22.9 miles
Jan goal: 45 miles
2019 Races:
Piney Woods Trailfest 5k - 2/2/2019 registered
Rodeo Run 10k - 2/23/2019 registered
Run Houston! Minute Maid Park 10k - 3/23/2019 registered
Brazos Bend 50 10k - 4/6/2019 registered
Galveston Island Wine Festival Champagne Fun Run 5k - 4/27/2019
Women's Quarter Marathon - 5/2019
El Chupacabra de Houston 10k (night trail run) - 8/2019
TWRC Run WIld Run Free 5k - 9/2019
10 for Texas 10 Miler - 10/2019 registration opens Jan 2019
Wine and Dine half marathon - 11/3/2019
Run the Year 2019 - Team Five for Nineteen18 -
Hahaha I literally laughed out loud at your description of the likelihood of having a qualifying time. I hope you have better luck than that with the lottery!amymoreorless wrote: »For interested parties:
Applications for the NYC Marathon start tomorrow!
I am trying my luck at the lottery. The likelihood of me running a qualifying time in Miami is less than a snowballs chance in the 7th level of hell during a heat wave. LOL
https://www.tcsnycmarathon.org/plan-your-race/run-in-2019/2019-tcs-new-york-city-marathon-drawing
Today, I really had to force myself to go for my run (walk/run, which I call a wog), on the treadmill, but I did and I feel a lot better for it. My plan called for 2 miles today. I did it in 25:13 minutes for a 12:37 pace. At this point, I am happy with that. If I can continue to be consistent, I may just be able to meet my goal for January!
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debrakgoogins wrote: »I ran a 5k today! My pace was under 13 minutes per mile. I know it’s slow but it was great for me and I didn’t come in last 😁
YAY!!! WELL DONE!!!3 -
jesslobbett wrote: »Week 3 of C25K and finding it easier than I thought. Nothing compared to all of you runners but I really was ‘couch’ and now I’m loving it!! 🤗
W00T!! YOU ROCKING!6 -
@ContraryMaryMary and @PastorVincent I dont really need tops, I am content running in $3 tops from k-mart lol. thought in winter that may change and Ill look at investing in a proper winter top. I was ok this winter... This is the Wellington half. i did it 8 years ago, and it was agony, and I didnt run again for 6 years because it was so horrible. Part of that was my fault (no training at all) and part of it was the weather. My goal this year is to slay the demon that I feel every time I see the wellington water front lol.
I may take up the socks then. They are usually $30. Sold for $20. so a decent offer.
Spend some serious money and get a good merino (snug fitting). They're the best for running in the cold and wet. If it's freezing and windy, throw a windbreaker over the top. I got one from Icebreaker years ago (like 15 years ago) and it's still going strong, however the quality isn't quite as good now, even though the prices are still eye-watering. I'd get Icebreaker again over any other brand, just not their superfine ones though - I put a thumb through mine when it was wet!
When I ran Christchurch, which was 7 degrees, wet and breezy, I wore a mid-level Icebreaker and Adidas tech t-shirt (and hat and gloves!!), and was fine after I warmed up (about three kilometres in). Wellington would be much the same methinks.4 -
kristinegift wrote: »workaholic_nurse wrote: »I have a group gear question. Rain jacket suggestions? From the inexpensive to the wahooo, let me hear 'em.
Run speciality retail worker here!
My favorite jacket that we sell is the Brooks LSD jacket. I have a reflective version which has reflective detailing front and back, but there are non-reflective versions that are less expensive. It's a thin shell, but it's fairly breathable, and I'll wear it over a t-shirt, long-sleeve or half-zip, depending on temperature. It's my go-to jacket for rain (and snow!), especially if I'm running at night. You can find the jacket here (and it's on sale!): https://www.brooksrunning.com/en_us/search?q=LSD jacket
Other popular options: Nike Flash Hooded jacket (https://www.runningwarehouse.com/Nike_Womens_Flash_Hooded_Shield_Print_Jacket/descpage-NIWFSP1.html) and I've heard amazing review of the Patagonia Houdini jacket (https://www.runningwarehouse.com/Patagonia_Womens_Houdini_Jacket/descpage-PHJ01W1.html).
Gah! I have to have that Patagonia jacket now! Hahaha!1 -
January
1—-5.45
5—7.5 for @KeepRunningFatboy
6—6.25 Kīlauea volcano hike
8—open water swim with @HonuNui
9—5.5 walk
10— 5.61 Waipio Valley hike
11— travel
12— sleep
13— *kitten* cold 5.5
35.8/ 71 miles
Upcoming races
🤙January 5 BIRR Ultra relay. 50k. Hawaii. For @KeepRunningFatboy ✔️
March 31, 2019 A2A 5k. Ardmore OK
April 28, 2019 OKC Memorial Marathon. half
November 24, 2019 Route 66 half. Tulsa OK.
Run the Year team A 400+ miles
Ya know.... I was thinkin’ on this run.... if we @shanaber, maybe @ddmom0811, @RunsOnEspresso and others that are or might be interested in running Hawai’i, the Kona marathon is in June. It’ll be hot enough swim with @HonuNui. A full, half, 10k and 5k are offered. Say 2020?5 -
debrakgoogins wrote: »I ran a 5k today! My pace was under 13 minutes per mile. I know it’s slow but it was great for me and I didn’t come in last 😁
Great job!!!!
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1/1: 3
1/3: 2
1/5: 1.5
1/10: 3
1/11: 3
1/12: 3
1/13: 4
19.5/40 miles
Ran four miles this afternoon. I totally planned on running this morning so I wouldn’t have to take two showers today, but my stomach didn’t feel great, so I held off until later when I felt better and it had warmed up a bit.
I also signed up last night for the trail race I’d been considering that will be on 2/2. It will be my first trail race, but it will be my birthday, so I thought why not treat myself to a new challenge! If the weather is nice next weekend, I may drive up and run on the portion I think they will use for the 5K. I’ve been on it before, but it has been awhile.13 -
ContraryMaryMary wrote: »@ContraryMaryMary and @PastorVincent I dont really need tops, I am content running in $3 tops from k-mart lol. thought in winter that may change and Ill look at investing in a proper winter top. I was ok this winter... This is the Wellington half. i did it 8 years ago, and it was agony, and I didnt run again for 6 years because it was so horrible. Part of that was my fault (no training at all) and part of it was the weather. My goal this year is to slay the demon that I feel every time I see the wellington water front lol.
I may take up the socks then. They are usually $30. Sold for $20. so a decent offer.
Spend some serious money and get a good merino (snug fitting). They're the best for running in the cold and wet. If it's freezing and windy, throw a windbreaker over the top. I got one from Icebreaker years ago (like 15 years ago) and it's still going strong, however the quality isn't quite as good now, even though the prices are still eye-watering. I'd get Icebreaker again over any other brand, just not their superfine ones though - I put a thumb through mine when it was wet!
I agree. I have Raynaud's Disease so in 30 degrees I wear Darn Tough merino wool and love them. Even if they get wet they are still warm. Awesome socks.5 -
1/01/2019 - 10.5 miles
1/02/2019 - 10.5 miles
1/03/2019 - 5 miles @ 7mph w/ 5% incline
1/04/2019 - Planned Rest day
1/05/2019 - 15 miles
1/06/2019 - 0KM
1/07/2019 - 0KM
1/08/2019 - 8 miles
1/09/2019 - 9.4 miles
1/10/2019 - 6.5mph for 1 hour @ 5% grade
1/11/2019 - 0KM
1/12/2019 - 10 miles
1/13/2019 - 15 miles
Upcoming Races
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
2021 - Disney World Dopey! (if can raise funds)
2019 GOAL: Knock a full hour off my 50k time at Glacier Ridge.6 -
1/7: 3.5, 13.5/50
1/9: 4.0, 17.5/50
1/10 2.0 19.5 / 50 (treadmill)
1/11 3.7 23.2/50
1/13 3.1 26.3/50 (treadmill)
Not a fan of the treadmill, but also not a fan of the snow. A puzzle.9 -
amymoreorless wrote: »For interested parties:
Applications for the NYC Marathon start tomorrow!
I am trying my luck at the lottery. The likelihood of me running a qualifying time in Miami is less than a snowballs chance in the 7th level of hell during a heat wave. LOL
https://www.tcsnycmarathon.org/plan-your-race/run-in-2019/2019-tcs-new-york-city-marathon-drawing
Actually, the time qualifying window for the 2019 NYC Marathon was calendar 2018. At this point, either you ran a qualifying time or you didn't. Either it was in one of the NYRR sanctioned races that have a guaranteed entry attached, or it was in a non-NYRR race and you're eligible for one of a "limited number" of slots for non-NYRR time qualifiers.
I know this off the top of my head because I time qualified for the 2019 NYC Marathon at the 2018 Boston Marathon, the 2018 Wineglass Marathon, and 3 of the 4 half marathons I ran in 2018. Plan A is to be on the site as soon as I can after it opens claiming qualification based on Wineglass. Then I see if I'm fast enough at the keyboard; if not, I get dumped into the lottery with everyone else.
Looks like 15% of the lottery entrants got lucky in 2018. I don't think I'm particularly lucky in games of pure chance; if anything, I'm less lucky than average.10 -
January Running Totals (miles)
1/1 – 10.09 warmup + 7.5 mile race
1/2 – 6.28 easy w/fast finish
1/3 – 6.76 warmup, intervals, cool down
1/4 – rest day
1/5 – 16.65 warmup, Winter Warrior Half
1/6 – 8.09 easy
1/7 – rest day
1/8 – 8.64 warmup, speed work, cool down
1/9 – 11.08 easy
1/10 – 8.25 warmup, speed work, cool down
1/11 – rest day
1/12 – 15.94 warmup, 5 mile race, post-race easy run
1/13 – 12.46 easy with hills
January running total to date – 104.24
Nominal January mileage goal: 200 miles
Real Goals: Train well toward Boston. Work the January races into the training plan smoothly. Remain uninjured, even if it means cutting back on planned mileage or races.
Today's notes – Today's assignment was 8 to 12 miles easy. My schedule this week makes it challenging to hit the weekly mileage target, so I went for the 12 miles. Picked a route with hills, because, well, I'm training for Boston and I can use the practice not challenging the hills.
Garmin says it was 21° F (-6°C) with 10 mph NE wind. That's about as cold as yesterday's race, but stronger wind; and the idea is run easy, not 5 mile race pace. So I dressed a little warmer than yesterday and set out. I was fine for 2 miles running north and east; then felt a bit warm when I turned south out of the wind. That passed, and the 3 miles running west with the wind at my back were quite pleasant on a road with almost no traffic.
Then I turned north into the teeth of the wind. It had picked up, and there was enough traffic on this road to keep me from zoning out. At 10.6 miles, running uphill into the cold north wind, I noticed I was running on tired legs. Cool, that's what medium long Sunday runs after long Saturday runs are supposed to train; but the wind is a kicker there. Soldiered through it, and realized I had mis-remembered how long this route was. It was closer to 12.5 miles than 12. Got done, walked a bit, went inside to stretch, ice, and relax; and after appropriate post-run self care, I feel great.
Rest day tomorrow. I have a calendar reminder to register for the NYC Marathon at 9 AM. Looked at the web site, and it says registration starts at noon. Heh. Wonder where I got 9 AM? Did it change, or did I misread something? No matter, I don't need to set an alarm to wake up. Just need to set one for noon, because I'm competing with all the other non-NYRR time qualifiers to be fast enough at the keyboard.
2019 Races:
January 1, 2019 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) finished in 50:55
January 5, 2019 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:48
January 12, 2019 Freezeroo #3 (Pineway Ponds 5 Mile) (Spencerport, NY) finished in 33:10
January 26, 2019 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 2, 2019 USATF XC Championship, Masters 8K (Tallahassee, FL)
February 9, 2019 Freezeroo #5 (Tom Brannon 8 mile) (Greece, NY)
February 23, 2019 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)9 -
So training plan called for a "2.5 hour" run tonight. It was 30 degrees and breezy. It had snowed the day before, but all the roads were clear and mostly dry, so I put on my winter kit (which is too warm for 30, but I really have nothing for bellow 40 and not below 20). With dry clear roads, I put on my normal road shoes. I chugged along and do the loop through my neighborhood and then head out the back to the long uphill road (its like 3 miles, pretty much uphill the whole way).
It was there I discovered my mistake. It is an unpaved back road, so it was never treated or plowed. Big trucks just drove over it going to and fro, packing hard the snow down into ice. So I got to run uphill on slick icy snow for 3 miles.
I could have turned back and got my trail shoes or yaktraks, but honestly, I was like "Eh, I am here now nothing to it but push on" - so I did, and I did not die. Got 15 miles in the 2.5 hours - so a 10 min pace with around 1700 feet of elevation. All in all, better than a sharp stick in the eye at least.
Though my toes are all tore up from chaffing. Need solve that. #Grrr.16 -
amymoreorless wrote: »For interested parties:
Applications for the NYC Marathon start tomorrow!
I am trying my luck at the lottery. The likelihood of me running a qualifying time in Miami is less than a snowballs chance in the 7th level of hell during a heat wave. LOL
https://www.tcsnycmarathon.org/plan-your-race/run-in-2019/2019-tcs-new-york-city-marathon-drawing
Actually, the time qualifying window for the 2019 NYC Marathon was calendar 2018. At this point, either you ran a qualifying time or you didn't. Either it was in one of the NYRR sanctioned races that have a guaranteed entry attached, or it was in a non-NYRR race and you're eligible for one of a "limited number" of slots for non-NYRR time qualifiers.
I know this off the top of my head because I time qualified for the 2019 NYC Marathon at the 2018 Boston Marathon, the 2018 Wineglass Marathon, and 3 of the 4 half marathons I ran in 2018. Plan A is to be on the site as soon as I can after it opens claiming qualification based on Wineglass. Then I see if I'm fast enough at the keyboard; if not, I get dumped into the lottery with everyone else.
Looks like 15% of the lottery entrants got lucky in 2018. I don't think I'm particularly lucky in games of pure chance; if anything, I'm less lucky than average.
@MobyCarp I did not come close to a qualified time in 2018 and I don’t anticipate coming close in 2019.
I am also not particularly lucky. Que Sera, Sera (Whatever Will Be, Will Be)...
I grew up outside of NYC and would love to experience the city in that way. If it happens, wonderful. If it doesn’t, I will move onto the next bucket list race (without a qualifying time).
Good luck! I am sure you will kick major butt at the NYCM 8 -
I think this has probably been cross posted and shared with every Social Media Running group but I couldn't resist dropping it here since it is so appropriate to this group.
30 -
6.2 miles on trails today, at WC Johnson. This is the last time we will get to run WC Johnson before next Sunday's 5k trail race which is held there, so we did the race route twice, once easy and once tempo. We usually run our easy runs here at about 12 minute pace, so doing it harder was an experiment. It looks like we can probably run a sub 11 minute pace if conditions are similar to today's, maybe even 10:30. This is the first year for this route so I can't compare winning times from last year.
The race route is pretty much nice broad dirt paths with a few tree roots, ups and downs, a stretch of gravel, and a vast field which becomes a calf-deep muddy bog at the slightest hint of rain. We did not run the bog today - seemed more likely to strain a muscle or lose a shoe than learn anything useful. We can get going at a fairly good clip on the dry parts, the wet parts are a little slower. And the whole course is on the banks of the Wolf River, which is high right now, so more of it was wet than dry. I've seen this area six feet underwater for weeks at a time at this time of year, so holding my breath it will remain accessible until after the race.
The weather forecast is saying two or three days of rain immediately before the race, then suddenly dropping temperatures. Possibly snow the night before, temp on race day never above freezing. Which would be okay (although I hate cold, and having to race in it with no chance to get used to it seems harsh) as we've run these trails in snow and ice before, but we would have to drive out there to get to the race, so I'm hoping for no ice. What everyone said about drivers in snow in VA and D.C. is doubly true for Memphis drivers. People here are stark idjits when it snows.
6 -
@debrakgoogins Congratulations on your 5k! Love the photo, you've got the Eye of the Tiger!1
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zeesparrow wrote: »Total of 2.69 miles today. Used my inhaler that I've been neglecting before I started and felt (and still feel) light headed, though I'm not sure if that's what caused it or if I'm coming down with something. The first mile was slow and my legs felt SO heavy, and with my head the way it was, I just decided to cut it short and walk. Well after a few minutes of that, I felt better so I ran another mile which felt okay but not great. Walked the last bit home, changed some layers, left the dogs and went back out for a quick .4 mile loop for speed... slower than the last time I did that but an average 10 minute pace which was nice to see.
My husband who has exercise-induced asthma has to time his inhaler just right before runs or it gives him heart palpitations - at least fifteen minutes before running. I wonder if you were having something similar.0 -
January Goal: Do more than last month
1/1 1.25
1/2 2.20
1/3 rest
1/4 carb loading dinner pre relay to remember @keeprunningfatboy
1/5 7.75
1/6 1.35
1/7 2.13
1/8 snorkel 2.5 hours
1/9 2.55
1/10 5.00
1/11 3.15
1/12 rest
1/13 3.30
Total: 28.68
Great job @debrakgoogins and @jesslobbett !
@elise4270 I think the Hawaii bug bit you...
Ticker is my goal for 2019 and progress to date:
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rheddmobile wrote: »zeesparrow wrote: »Total of 2.69 miles today. Used my inhaler that I've been neglecting before I started and felt (and still feel) light headed, though I'm not sure if that's what caused it or if I'm coming down with something. The first mile was slow and my legs felt SO heavy, and with my head the way it was, I just decided to cut it short and walk. Well after a few minutes of that, I felt better so I ran another mile which felt okay but not great. Walked the last bit home, changed some layers, left the dogs and went back out for a quick .4 mile loop for speed... slower than the last time I did that but an average 10 minute pace which was nice to see.
My husband who has exercise-induced asthma has to time his inhaler just right before runs or it gives him heart palpitations - at least fifteen minutes before running. I wonder if you were having something similar.
That's why I have mine, as well. I haven't experienced heart palpitations from it, that I can recall, but it was definitely something off. I used it about 10 minutes before I started running, though the fact that I still felt off hours later leads me to think it's an illness rather than specific to the inhaler. Or maybe a combination. ^shrug^ Next time I'll make sure it's been at least 15 minutes before I go out, just in case.0 -
01 - 4
02 - 1.25
03 - 4.25, slow, but it was one of those runs that just felt good.
04 - 2
05 - 4.5, plus a five minute plank today & two hours of roller skating
06 - 1.75, five and a half minute plank, day three on squat challenge
07 - 2.25, six minute plank & day 4 of a 25 day squat challenge (25 squats)
08 - 3.75, almost didn't run because it's so cold and windy, thankfully my dog guilted me into running with her sweet puppy dog eyes. I had a great run, felt strong and healthy.
09 - 2
10 - 3
11 - 2
12 - 1.5
13 - 9.25 trail run with friends in Forest Park, easy run with lots of hills and lots of great conversations. ♥️
January Total: 41.5 miles
January Goal: 60 miles
Upcoming Races:
Rhody Run 12k (5/19)8 -
Yes. It’s just torture to leave such nice weather and all my favorite foods, places, and so many active people. And the coffee...
Less than 24 hours home my rosacea is threatening to flare up, I’m stuffy and have a dumb headache. This is not where I belong.
9 -
amymoreorless wrote: »amymoreorless wrote: »For interested parties:
Applications for the NYC Marathon start tomorrow!
I am trying my luck at the lottery. The likelihood of me running a qualifying time in Miami is less than a snowballs chance in the 7th level of hell during a heat wave. LOL
https://www.tcsnycmarathon.org/plan-your-race/run-in-2019/2019-tcs-new-york-city-marathon-drawing
Actually, the time qualifying window for the 2019 NYC Marathon was calendar 2018. At this point, either you ran a qualifying time or you didn't. Either it was in one of the NYRR sanctioned races that have a guaranteed entry attached, or it was in a non-NYRR race and you're eligible for one of a "limited number" of slots for non-NYRR time qualifiers.
I know this off the top of my head because I time qualified for the 2019 NYC Marathon at the 2018 Boston Marathon, the 2018 Wineglass Marathon, and 3 of the 4 half marathons I ran in 2018. Plan A is to be on the site as soon as I can after it opens claiming qualification based on Wineglass. Then I see if I'm fast enough at the keyboard; if not, I get dumped into the lottery with everyone else.
Looks like 15% of the lottery entrants got lucky in 2018. I don't think I'm particularly lucky in games of pure chance; if anything, I'm less lucky than average.
@MobyCarp I did not come close to a qualified time in 2018 and I don’t anticipate coming close in 2019.
I am also not particularly lucky. Que Sera, Sera (Whatever Will Be, Will Be)...
I grew up outside of NYC and would love to experience the city in that way. If it happens, wonderful. If it doesn’t, I will move onto the next bucket list race (without a qualifying time).
Good luck! I am sure you will kick major butt at the NYCM
A lady who works with my mum entered the lottery for Boston 2019 and got in! I'm unbelievably jealous. A kiwi running the BM on lottery!5 -
Fellow blenders, I did my first strength workout in months today. I did a descending rep lower body workout, not sure if I'll be able to walk tomorrow... I enjoyed it though! I worked out at the community gym at lunch and that seemed to work well.
So today consisted of a 5.5k run, a half hr strength training session and a yoga session this evening (an attempt to stretch out a little lol)
No run tomorrow, and an upper body strength workout at lunch. Whew.8 -
06Jan - 2.8 miles (outdoor)
07Jan - 1.4 miles (treadmill)
10Jan - 1.5 miles (treadmill)
11Jan - 2 miles (treadmill)
13Jan - 4 miles (outdoor)
14Jan - 1.9 miles (treadmill)
Total so far: 13.6 miles of 205 -
@juliet3455 - love that picture. I have not seen it before.
@debrakgoogins - congrats on the 5K!
@jesslobbett - congrats on week 3 done! I started with Couch 25K also, in 2014 and am still amazed that I am a runner! Never thought that would be me!
1/1 - 1.5 miles - #RwRunStreak Day 41 - Last day of Holiday Streak!
1/2 - Transform - Arms Deload week!
1/3 - 5 miles
1/4 - rest day
1/5 - 44 miles cycling + Transform App - Arms
1/6 - 5 miles
1/7 - 4.5 miles + transform app - legs
1/8 - 4.5 miles
1/9 - 3 miles + transform app - Back
1/10 - 5 miles
1/11 - rest day
1/12 - 44 miles cycling + Transform App, biceps/back
1/13 - Transform App - glutes/hams
1/14 - 5 miles
5
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