February 2019 Monthly Running Challenge
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I followed this guy when it was happening, and I actually went for a run with him in January. Its a shame to see this sort of thing happening, both the fact he felt he had to be transported some of the way and the fall out. He was running for charity, but does that make it right? I remember seeing the update when he finished and that he had "beaten" the record and was so happy for him. Then when he retracted it, I thought that was big of him. Reading this doesn't entirely change my opinion, what he did was still pretty spectacular, but its disappointing its come to this.
and on that note, whats that website that tracks situations like this in marathons?
https://www.stuff.co.nz/sport/other-sports/110709861/driven-to-succeed-ultramarathon-runner-perry-newburns-sham-record-attempt
ETA on the back of that, this guy has announced he's going to attempt it. https://www.stuff.co.nz/national/110770546/running-three-marathons-a-day-to-break-44yearold-new-zealand-record
marathoninvestigation.com reports about questionable results or other racing stories or issues that typically involve some sort of cheating, unfair practice, etc.
There's an article there about the same story, a few articles back in the history.3 -
I'm still here, just not as much time lately to post.
2/25 - 7km run (6x800@5k pace w/200 recovery +1km cooldown) The recovery included setting up and demonstrating soccer drills for a miniature version of myself in the field inside the track.
2/26 - 21.8 km run, half of it really slow on trails. It was ok, but I felt slow today and had trouble getting into a rhythm. Next week I'll try to switch my days around so my long run isn't the day after speedwork. It didn't go well last week, either.Trails I tried out for the first time today.
RUNNING:
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Felt wonderful the first couple of miles, and then the hip, knee, and heel(idk where that one came from) pain kicked in. Maybe it’s my body telling me I’m not ready for a half just yet.
2/1: 3.5 miles
2/2: 5 miles
2/5: 4.3 miles
2/6: 2.2 miles
2/7: 3.5 miles
2/9: 5 miles
2/11: 0.5 miles
2/12: 3.75 miles
2/13: 2.25 miles
2/15: 4 miles
2/16: 6 miles
2/20: 4 miles
2/21: 2 miles
2/23: 4 miles
2/26: 4.5 miles
Cumulative total for February: 54.5/55 or 63.5 miles8 -
Here is the back of my HM shirt... 10 days and counting
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amirahdaboss wrote: »Hey everyone! I’ve got 4.5 miles on the plan for later this afternoon on the treadmill. Ditched school today for a getting papers and projects and midterm studying done in the library day which I’m currently procrastinating. Anyways, stopping in for some advice.
As I’ve mentioned previously, I’m following Hal Higdon’s novice 1 half marathon to train for my first half marathon at the end of April(my 1 year running anniversary!). I’m currently on week 7 of the 12 week plan, and last week was a cutback week. I thought the pair of sneakers I was using were getting worn out because I was experiencing some knee pain so I took it easy to see how it went. Over the weekend, I switched to a new pair of sneakers that I bought and tried them out for a Zumba class one day and a short 2 mile run the next day. Both days, I woke up the following day experiencing the worst hip pain in my left hip that I’ve ever felt. I’m thinking it’s the shoes(they’re brooks revels 2, I bought them specifically for running and they were expensive too 😭). Thoughts? Also any ideas on how to alleviate the hip pain? I feel like my 75 year old grandmother with arthritis.
I have no idea what might be going on, but that stinks and I hope it gets better!2 -
2.3 miles today, because I got off work before PT office closed. I am going to look at a dreadmill someone is selling tomorrow. I don’t really want to pay as much as she is asking, but small town scarcity seems to demand a premium. So, I guess I will need to decide if it is a good enough treadmill, that it will be better to have it at home, then to pay to access the pt office for the next year.
ETA: 2.3 today = 13.6/30
Obviously, won’t make goal. But might have some things put in place to make meeting March goal more likely.7 -
I was itching to drive somewhere fun for a longer run today, and I wound up going to Harper's Ferry, WV (about 60-70 mins from where I am in Virginia) to run a super steep hilly trail there. I'd wanted to go to Shenandoah but a bunch of it is closed due to the ice/wind storms we've had recently.
I had gone to run hills, and boy did I ever! I did 1500 feet (450 meters) of elevation gain over 6 miles, at which point I had to call it quits instead of tacking on a second trail loop because it took so dang long to do the first loop! The hills were really long and steep -- which is fine -- and also rocky -- which is not fine. I couldn't really run up the hills because it was so steep, but then I could not run down either because it was too rocky. And then where the trail was nice, I'd get 10-20 running steps in before having to stop and climb over a felled tree or weave through some branches or something. Conditions weren't great, but it was a lovely sunny day and I still had a great time.
So.... since today ended up being so short miles-wise, I'll get some longer miles in tomorrow instead, and then probably do a group run or something Thursday evening to get to 200 miles for the month.
February miles:
2/1: 10.5 miles
2/2: 8 miles
2/3: 16.2 miles
2/4: 3.3 miles
2/5: 10 miles
2/6: 7 miles
2/7: Rest day
2/8: 18.2 miles
2/9: 10.2 miles
2/10: 2.3 miles
2/11: 5 miles
2/12: Rest
2/13: Rest
2/14: 8 miles
2/15: 10.5 miles
2/16: 6 miles
2/17: Lazy day
2/18: 5 miles
2/19: 10.2 miles
2/20: 5 miles
2/21: Rest day
2/22: 12 miles
2/23: 8 miles
2/24: 20 miles
2/25: 5 miles
2/26: 6 miles
February total: 186.4 miles
2019 Races
March 24: Caesar Rodney Half Marathon (Goal: PR)
April 7: Cherry Blossom 10 Miler (Goal: Sub-75)
April 28: New Jersey Marathon (Goal: BQ)
July 6: Finger Lake Fifties 50k (Goal: Finish)
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Lots of sunshine today, and Hal Higdon’s HM training plan gives the option of 2 mi or 30 min cross, so I stole away from work for a gorgeous lunchtime run. The conversation on this thread is a good reminder that I need to slow my easy runs down, though—so I’m grateful to all the experienced long distance runners for that! Tomorrow I’ll plan to slow down even more. Now I’m off for birthday dumplings with my 16 y.o. (oldest kid). Yum.
February goal: 40 mi
2/2 5.1 mi
2/4 3.1 mi (after snowboarding)
2/5 cross (4 hours snowboarding)
2/6 3.1 mi TM
2/7 rest
2/8 cross (45 min xcountry skiing)
2/9 4 mi TM (25 min xcountry skiing)
2/10 rest/cross (2.5 hours snowboarding)
2/11 3 mi TM
2/12 rest
2/13 3.5 mi TM
2/15 cross (oh so many Manhattan steps—20K?)
2/16 4.5 mi Central Park!
2/18 3.6 mi MA slusher
2/20 3.6 mi
2/23 5.3 mi
2/24 cross (3 hours snowboarding)
2/25 3.6 mi
2/26 2.3 mi
Feb total: 44.7 mi
Races:
3/16 Kirkland Shamrock Run 5K
5/6 Vancouver BMO Half Marathon?12 -
@amirahdaboss regarding hip pain, and all the other niggles you have going on: I recommend a pt visit and a somewhat regular massage if you can do it. The pt should be able to help you identify muscle imbalances and overly tight areas as well as potential chronic issues (I think everyone has them since I do, so that may not really apply). Then you can use the massage to get ahead of it and incorporate self massage and strengthening exercise from the one time pt visit. And develop a relationship with a pt in case you have other issues crop up.
Just my personal suggestions. Best of luck with it.3 -
Happy NYC Marathon Lottery Eve everyone!
Please cross all your fingers and toes for me. Apparently, I have less than a 15% chance....12 -
amymoreorless wrote: »Happy NYC Marathon Lottery Eve everyone!
Please cross all your fingers and toes for me. Apparently, I have less than a 15% chance....
Good luck! If you get in, we might see each other in the crowds. Or maybe not; those are going to be rather big crowds.4 -
amirahdaboss wrote: »Hey everyone! I’ve got 4.5 miles on the plan for later this afternoon on the treadmill. Ditched school today for a getting papers and projects and midterm studying done in the library day which I’m currently procrastinating. Anyways, stopping in for some advice.
As I’ve mentioned previously, I’m following Hal Higdon’s novice 1 half marathon to train for my first half marathon at the end of April(my 1 year running anniversary!). I’m currently on week 7 of the 12 week plan, and last week was a cutback week. I thought the pair of sneakers I was using were getting worn out because I was experiencing some knee pain so I took it easy to see how it went. Over the weekend, I switched to a new pair of sneakers that I bought and tried them out for a Zumba class one day and a short 2 mile run the next day. Both days, I woke up the following day experiencing the worst hip pain in my left hip that I’ve ever felt. I’m thinking it’s the shoes(they’re brooks revels 2, I bought them specifically for running and they were expensive too 😭). Thoughts? Also any ideas on how to alleviate the hip pain? I feel like my 75 year old grandmother with arthritis.
I started having hip pain when I increased my mileage for the half - it was because I was striding crooked to compensate for my bad knee. Extra mileage will definitely reveal any problems with your form! Whatever the cause definitely get it sorted now before you start ramping up the miles and wind up with an injury. If you've got a PT a session would be a good idea, and I would try swapping to the old shoes for a while just to see. Can you return the revels? That's one reason I buy from REI now, we have used their liberal return policy when a pair of shoes just did not work.
Anyway I think it was @shanaber who posted a video showing some hip stability exercises from her PT which I started doing on legs day, and it was a huge help towards making my form more symmetrical, also improved my balance which made me more stable on trails. In addition to a bad knee, I've got some balance deficits due to lupus and there's one exercise which involves swinging your leg back and up and then hopping, which I couldn't do without falling over immediately when I started, now I can crank them out no problem. And I can pull on my tights over my feet while standing on one foot now without wobbling or falling over! Maybe someone can point to the video?2 -
February Running Totals (miles)
2/1 –5.16 course preview
2/2 – 7.29 warmup, commute, 8K XC race
2/3 – 10.81 easy
2/4 – rest day
2/5 – 10.52 warmup, speed work, cool down
2/6 – 8.78 easy
2/7 – 7.59 warmup, speed work, cool down
2/8 – rest day
2/9 – 11.50 warmup, 8 mile race
2/10 – 13.33 MP with hills
2/11 – rest day
2/12 – 8.21 warmup, speed work, cool down
2/13 – 6.31 easy
2/14 – 8.33 easy to MP
2/15 – rest day
2/16 – 20.04 group run + solo miles
2/17 – 13.17 easy with hills
2/18 – rest day
2/19 – 9.55 warmup, speed work, cool down
2/20 – 16.01 easy with hills
2/21 – 8.09 warmup, speed work, cool down
2/22 – rest day
2/23 – 9.61 warmup, race, post-race easy run
2/24 – 9.10 marathon pace
2/25 – rest day
2/26 – 11.41 warmup, 10 x Yasso 800s
February running total to date – 194.81
Nominal February mileage goal: 190 miles
Real Goals: Train well toward Boston. Work the February races into the training plan smoothly. Remain uninjured, even if it means cutting back on planned mileage or races.
Today's notes – Went to club practice on the indoor track this evening. The nice track in the field house was closed for a job fair, so we were relegated to the hard, narrow upper track and had to share it with people who were walking and running casually. The upper track is probably a little longer than 200m; the sign says it's 8 laps to the mile, and Coach says 200m is about one pole interval short of a lap. But it's easier to track full laps than laps short by one pole interval, so I counted 4 full laps as 800m for today.
Today's assignment was 8 x Yasso 800s. For those who might not know, this means run 800m at a target mm:ss equal to your marathon goal hh:mm, then take same time recovery. 8 times, for this assignment. Bart Yasso famously claimed that if he could run mm:ss consistently for 10 reps of this, it was an indication that he could run a marathon with the same numbers in hh:mm. Others question the scientific basis of this; some say Yasso's result is more of a coincidence of how the numbers worked out for him than a hard scientific measure of fitness.
But in any event, 10 x Yasso 800s is a traditional marathon speed workout. My plan called for 8 today, and 10 in a few weeks. The day when 10 are assigned, we will not be on a track. That was not particularly helpful a couple years ago.
So I'm targeting a 3:16 800, because that's an easy number to work with. It's 49 seconds per lap. Same time recovery lands me at a random point on the track; on the nice track, I'd turn around and go back a bit to end up at the start line for each 800; on the upper track, it's one way traffic. The idea is to pick a pole to start from, and remember where the start is for this interval.
I didn't do a good job of remembering where I started for the 2nd and 3rd intervals, so the distance could be off by one or two pole intervals. Then I got better at picking poles that I could remember, even if I had to fudge the recovery interval by a couple of seconds.
Results: 3:14.4, 3:17, 3:21.3, 3:14.5, 3:15.9, 3:15.1, 3:17.9, 3:16.1, 33:16.3, 3:16.3. Yes, that's 10. After the first 8, I decided I was fit enough to go for 10. The thought of Yasso's on Cobb's Hill without good marking of where 800m is was a factor in deciding to go for 10 Yasso's tonight.
Meanwhile, I counted recovery laps. That wasn't too hard, once I realized that the creep around the track was all recovery, so I only had to count how many times I passed where I started the workout. I counted 34 laps of recovery, including an extra half lap or so beyond same time in the 10th recovery in order to get back to where I started. That would be 9.25 miles of intervals and recovery, at 8 laps per mile; Garmin estimated 9.42 miles. Close enough. I had to do quite a bit of dodging slower people in the earlier intervals.
If Bart Yasso is correct, I'm in about good enough shape to run a 3:16 marathon. Maybe that would be possible at Boston if I get perfect weather; but in 3 trips to Boston so far, the weather has been imperfect all three times. I'll just have to see what race day gives me.
In other news, I added three races to my 2019 schedule below. On my rest day yesterday, I registered for the Lilac 5K & 10K. I get a discount for taking both of them, and past years lead me to believe I don't have to be in peak form for the 10K in order for my team to win the Niagara Region 60+ team title. I have to get there soon enough to run the 5K in order to park, anyway. So let's go for 15K, and think of it more as an event than a target 10K race.
I put the USATF Masters 10K on the list, even though I am not yet registered. I have told my team captain I'm interested; if I don't tell him otherwise, he will assume I'm running it and the club will register me. I won't be able to run it as an "A" race, because it's only 13 days after Boston; but the team captain understands that and will make team declaration decisions accordingly.
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) 4.9 miles, finished in 32:28
February 2, 2019 USATF XC Championship, Masters 8K (Tallahassee, FL) finished in 32:53
February 9, 2019 Freezeroo #5 (Tom Brannon 8 mile) (Greece, NY) finished in 55:55
February 23, 2019 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:34
March 16, 2019 USATF Masters 8K Championship (Shamrock 8K) (Virginia Beach, VA)
March 17, 2019 Shamrock Half Marathon (Virginia Beach, VA)
April 13, 2019 BAA 5K (Boston, MA)
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)
April 28, 2019 USATF Masters 10K (James Joyce Ramble) (Dedham, MA)
May 19, 2019 Lilac Run 5K (Rochester, NY)
May 19, 2019 Lilac Run 10K (Rochester, NY)
November 3, 2019 TCS New York City Marathon (New York, NY)8 -
5.5 easy miles on the Greenline which brings me to my 60 mile stretch goal for February! And I made my other goal for February of staying uninjured and performing to the best of my ability in my trail series.
Today was just beautiful - 68 F and sunny - another racerback day. So nice to run on a nice dry paved trail for a change! The Wolf River is still flooded at the other park we pass but has started to go back down now. We saw lots of deer, buffalo, herons, ducks, geese, bluebirds, and there is a mockingbird on the running / bike path which has learned to make the "ding ding" sound of a bicycle bell. My husband has tweaked his back somehow but since it was an easy run day he ran anyway. Pleased to report "easy" is averaging 9:40 mile pace. Which means we should be able to do a sub 1 hr 10k.
The official series results were posted and I did end up 2nd in AG with one of the two ladies above me taking Grandmaster. I'm very pleased! My husband, who runs with me and thus really doesn't have a chance of winning his AG since men are faster, ended up 12th out of 49 in his AG for the series which isn't too shabby either.
Sadly there's a whole bunch of finish line photos which have gone missing, including ours, but we are visible in a couple of starting line photos. The red headed young man out in front to the left of the photo is the overall series winner. He won all four races, and also holds most of the youth records for fastest marathon in the state of Tennessee. This photo showing us both at the start of the race represents the closest I am ever likely to come to him in a race in this lifetime - he beat me across the finish line by 28 minutes! How anyone can run six minute miles through muddy fields and over fallen logs is a mystery to me!
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180 posts behind so others may have all ready commented.P.S. - Strange question. Does anyone else find that leggings that work fine/ stay put while outdoor running, don’t on the treadmill or vice versa? Or am I the only weirdo whose form on the treadmill is so Abysmal that this problem is isolated to a sample size of one?
@hanlonsk One of the ladies in our little club can't wear certain shoes on the dreadmill as they are always coming untied. Double knot, differant laces didn't matter. the same shoes outside - never a problem. A differant pair of the same model no trouble on the dreadmill. One of those head scratcher's.girlinahat wrote: »
@7lenny7 please see picture above for correct condition of trail shoes.
I can't remember the model but Salomon has a wide version in a differant model ( all black body ) that some locals like. They have a slightly stiffer foot bed so can be a bad choice for some. Early version of them had some structural problems with the welded seams coming apart at the flex points.1 -
lporter229 wrote: »Just thought I would mention this in case it can help somebody else with similar issues.
On Monday evenings since January, I have been taking a plyometrics class offered by a local physical therapist who is a member of the triathlon club associated with one of my running clubs. The class is geared towards runners and triathletes specifically, and usually has about 6-8 regular attendees. I have not used the instructor for PT, but he really seems to know his stuff. He is aware of my chronic hamstring issues and always has lots of helpful pointers.
Last night he mentioned that I don't appear to use my glutes much at all when I jump and that I should really focus on activating them more and that will take the strain off of my hamstrings. I told him that I have a naturally very high cadence and I believe it's because I do not lift my feet enough when I run. He then took a video of me running on the treadmill. I knew that I tend to shuffle my feet, but holy cow, I was shocked at just how much. He slowed me down and told me to really focus on lifting my legs to 90 degrees with each step. When I did this, I was shocked at how much I felt it in my glutes and even more shocked at how quickly I began to get winded running at a 6 mph pace. he said it was because I am not used to running with that form and therefore, I am not efficient. He told me to work on strengthening my glutes and to do at least one run per week where I make glute activation my focus. He said it will take a long time to develop that form because I have been running so long without using them, but it should come gradually over time and will help to alleviate some of the hamstring issues I have developed.
My coach said the exact same thing during my first session with him last year - "you're not using your glutes or hip flexors at all!" And then something about a 2 hour HM that I didn't catch.
Recently he's been having me do an exercise that resembles a modified dead bug - lying down face up on a mat, right leg comes up bent 90 degrees at the knee; arms out straight with left arm going up to ear level and right arm down to waist (not resting on mat), and then alternating to mimic a running pattern. We do 30 a set, maybe 3 sets per session. Also, 3 or 4 repeats of high knee running in place transitioning into 10-second striders. I've literally felt my form become more efficient, and average stride has lengthened by 5 cm or so (not a lot on paper, feels like a lot on the road). Fast running has also become a lot easier. Just my 2 cents.5 -
Aching for a good trail run.
Still 1meter/3 ft of snow and -10C so not happening for a while.
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@amirahdaboss I second (third? fourth?) the recommendation to go see a physiotherapist now before things get any worse. I was lucky in that I managed to drag myself through my HM before my legs broke down, but severe muscle contractures had me out of action for quite a few weeks afterwards. I learned the hard way (then again, don't all runners learn these things the hard way?) the importance of regular massages if required on top of even more stretching than we think we should be doing.
I have 2 more C25k runs to go to complete the programme (YAY!) and am looking forward to getting going in March with a (conservative) distance goal :-)
Consider the month to have been a success as I've done all my planned runs, strength training and stretching sessions and remembered to do my calf raises most days.
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Second last run of the month completed! One more run and I will have completed my 100mile charity challenge!
7.4km completed this morning and my average pace is just on 8 min per km... So I'm actually quite happy with that... Long way to go to get my average back to 7 mins though...
Starting to get tempted to sign up for the Dublin marathon... Not sure... It's on the 27th October, so a good amount of time to prepare... They're releasing more places on the 1st July, so my thinking is, I'm just going to set out a plan as if I'm going to run it and see how I'm getting on at the end of June... If all is going well I might just give it a shot!
I'm using "first day to 5k" program on www.podrunner.com
2nd - 10.44km (w4, w3, w2)
3rd - 10.31km (w4, w3, w2)
4th - 1.84 km (short due to leggings being too big! )
5th - 3.84km (w4)
6th - 4.08km (w4)
7th - 4.11km (w4)
8th - 4.18km (w4)
9th - 11.12km (w4, w3, w2)
10th - 11.18km (w5-1, w4, w3)
11th - 4.08km (w5 d1)
12th - took the morning off... After 10 days straight my body needed a rest!
13th - 4.15km (w5 d1)
14th - 4.00km (w5 d1)
15th- 4.18km (w5 d1)
16th - rest (taking my son to fortnite competition!)
17th - 13.35km (w5d2, w5d1, w4 & a bit of w3!)
18th - 4.11km (w5d1)
19th - 4.35km (w5d2)
20th - 5.97km (w5d2, part of w5d1)
21st - 4.63km (w5d2)
22nd - 4.62km (w6d1)
23rd - rest (felt dizzy...)
24th - 20.25 (w6d2, w6d1, w5d3, w5d2, w5d1)
25th - 5.00 (moved to freeway to 10k w1)
26th - 7.32 (freeway to 10k w1)
27th - 7.40 (freeway to 10k w1)
Total so far - 154.5km/ 161.93km (95%)
Planned races
14th April - great Ireland run - 10km
11th May - kungsholmen runt - 10km
27th October - Dublin city marathon?!
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@katharmonic 's It's a shame that you can't run during your trip!
I guess your back pain also put your pull-up challenge on hold?
@abowersgirl Well done! You will nail your goal
@lporter229 That's quite interesting, thanks for sharing. So the way to focus on glute activation is to lift the legs higher? Because I often read that it would be better to "activate the glutes" while running, but have no idea how to translate that into reality. I do some exersises to strengthen the glutes muscles, but I guess that doesn't automatically translate into also using them while running.
I will try to lift my knees more. And also try the in-place-than-strides exercise described by @noblsheep, thanks!
@PastorVincent I'm very untechnical when it comes to tempo runs myself. For me it just translate to "10min warmup, push the pace for 30min, slow down for cooldown". The actual pace will vary depending on the route and my pace that day.
@amymoreorless Fingers are crossed!
@Beka3695 Great shirt
@kristinegift Wow, those trail pictures are lovely. I want to run there too!
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i ran last night. it really takes a mile or more for me to warm up. i worked on speed work. trying to follow thru with each stride. i was trying to avoid looking at my watch and ran 7 instead of 5miles.
2 rest days to follow.
speed demon doesn't seem to mind about missing the a few runs.hiding from the morning
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Just catching up - well done everyone who ran this weekend just gone. Some excellent times I see.
I am ending my month a day early (well, I guess technically I ended it last Friday). While out at a one day games event thingy on Saturday some lovely person had decided to bring their germs with them, so I spent Sunday-Tuesday on the sofa trying to sleep and recover. I'm feeling mostly better now but bouts of coughing keep creeping up on me so not quite ready for running. I'm hoping it'll go by Friday or Sunday and I can start March fresh *fingers crossed*
Didn't get near my goal, and did less than last month but I'll take that as some of it was out of my control. I'll just do better next month!
01Feb - 1.85 miles (treadmill)
03Feb - 3.85 miles (outside)
04Feb - 1.8 miles (treadmill)
07Feb - 1.85 miles (treadmill)
08Feb - 2 miles (treadmill)
09Feb - 6.8 miles (outside)
11Feb - 2 miles (treadmill)
14Feb - 2 miles (treadmill)
16Feb - 3.5 miles (outside)
18Feb - 2 miles (treadmill) (I also did this in under 18 minutes - FINALLY!)
21Feb - 2.2 miles (treadmill)
22Feb - 2.15 miles (treadmill)
Total for February: 32 miles of 40
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2-1 7k easy
2-2 7k easy
2-3 Rest
2-4 7k easy
2-5 Rest
2-6 7k slow
2-7 7k intervals
2-8 Rest
2-9 7k slow
2-10 12k slow
2-11 7k recovery
2-12 Rest
2-13 7.3 k slow
2-14 7k intervals
2-15 Rest
2-16 7k easy
2-17 11k slow
2-18 7k recovery
2-19 Rest
2-20 7k easy
2-21 7k intervals
2-22 Rest
2-23 14k slow
2-24 7k recovery
2-25 7k easy
2-26 Rest
2-27 10.5k Simulated 10k race pace
February Total: 152.8k
February Goal: 100k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen
38 degrees F and cloudy today with a breeze out of the east. Training plan called for a 10k race this week - since I didn't sign up for one, I raced myself today and tied for first!!! Beat my best training 10k time by more than 5 minutes.
2019 Races:
4-13 Shine the Light 5K
6-1 Freedom 5K
6-30 Strides for Starfish 5k10 -
My plan was to run tonight to finish out February but I'm skipping it. I was so tired of treadmill running that I ran outside last night and the combo of snow on top of the ice wasn't ideal but I was going slow and trying to be cautious. As I was turning the last corner on my way back my right leg slipped on the ice and both legs went up in the air and I landed hard on my back and head. I've fallen before but never that hard so I'm taking it easy the next day or so. And I'm sticking with the treadmill until the stupid ice melts....
2/2 - 4 mile run
2/3 - 6.3 mile run
2/5 - 5 mile Treadmill run
2/7 - 4 mile Treadmill run
2/9 – Steve Cullen 8k race (5.08 in Garmin)
2/10 – 3 mile Treadmill run
2/12 - 2.75 mile run and shoveled snow 50 mins
2/14 - 5.25 mile Treadmill run
2/16 - 4 mile run
2/17 - 6 mile Treadmill run
2/18 - shoveled snow 25 mins
2/19 - 5 mile Treadmill run
2/21 - Pilates
2/22 - 2.5 mile Treadmill run
2/23 - 4.5 mile Treadmill run
2/24 - 4.5 mile Treadmill run
2/26 - 2.7 mile run
64.58 miles/Goal 75 miles
Upcoming races:
3/16 - Lucky Leprechaun 7k
4/27 - Brown Deer 10k
6/9 - Manitowoc Half Marathon
8/3 - Arbor Ridge Trail Run 8k
8/17 - Madison Mini Half Marathon15 -
@lporter229 - interesting information from your PT. I have looked at those high knee workouts online before and thought nah... I don't need to do those. Well maybe I do once in a while.
@noblsheep - I may add your exercises to my regular glute/hip flexor workout too. I don't do it every day but try to get it in at least once or twice a week.
Also on engaging your glutei when running @Stoshew71 used to post about running as if you were holding a quarter (or your similar size coin) between your butt cheeks and had to squeeze to hold it there.
I was looking through the reference materials he set up to see if it was there. I didn't find it but thought I would mention it as a resource to anyone who is looking for running related information. https://community.myfitnesspal.com/en/discussion/1269023/running-related-sites-and-references/p2
I am going to find (hopefully) the posts I made on cadence, hip strength and PF stretches and will post them there as well.
@juliet3455 - glad to see you back! I was thinking to post if anyone knew how you were doing since I hadn't seen you here for a while and missed you!2 -
February goal: 75 miles
2/2: 13.11 miles
2/5: 5.16 miles
2/6: 5.10 miles
2/7: 5.15 miles
2/10: 8.71 miles
2/12: 3.25 miles
2/13: 3.26 miles
2/14: 5.50 miles
2/17: 9.32 miles
2/18: 3.13 miles
2/20: 3.26 miles
2/21: 3.11 miles
2/24: 8.25 miles
2/26: 5.30 miles
2/27: 5.05 miles
86.66/75 miles completed
Today's run was 5.05 miles and it was huuumid! It was about 60F with 96% humidity. But all it all it was another great run. I'm not sure what I will do about tomorrow's run. We are expecting a cold front and it is supposed to be 33F feels like 27F in the morning. I don't really like to run when it is that cold and the zipper on my jacket is broken. It's the last day of the month and I'll be super busy at work so I really won't have an opportunity to run at lunch. I could probably run after work, but that kind of cuts into my family time. I guess I'll just keep an eye on the weather and decide later.
2019 Races:
2/2/19: Catch the Groundhog Half Marathon - PR 2:15:17
5/18/19: Run for 57th AHC Half Marathon8 -
and that is why i'm running a track @Julies3010
i fell 2x into snowbanks doing just 2 miles.
now that i've signed up for a marathon, i'm doing everything i can to avoid injury. despite my naturally clumsy tendencies
thanks for the link @shanaber
2 -
10 miles easy on the schedule today! Just need 4 more miles tomorrow to get a round 200 for February, woo hoo!
Run today was breezy, chilly, cloudy. I picked up the pace the last mile and a half just to warm up a bit running into a headwind. Quads were a bit sore from the 1500 ft of gain I racked up yesterday, but that didn't hold me back on the rolling hills on my route. Will be looking forward to both short and easy miles tomorrow!
February miles:
2/1: 10.5 miles
2/2: 8 miles
2/3: 16.2 miles
2/4: 3.3 miles
2/5: 10 miles
2/6: 7 miles
2/7: Rest day
2/8: 18.2 miles
2/9: 10.2 miles
2/10: 2.3 miles
2/11: 5 miles
2/12: Rest
2/13: Rest
2/14: 8 miles
2/15: 10.5 miles
2/16: 6 miles
2/17: Lazy day
2/18: 5 miles
2/19: 10.2 miles
2/20: 5 miles
2/21: Rest day
2/22: 12 miles
2/23: 8 miles
2/24: 20 miles
2/25: 5 miles
2/26: 6 miles
2/27: 10 miles
February total: 196.4 miles
2019 Races
March 24: Caesar Rodney Half Marathon (Goal: PR)
April 7: Cherry Blossom 10 Miler (Goal: Sub-75)
April 28: New Jersey Marathon (Goal: BQ)
July 6: Finger Lake Fifties 50k (Goal: Finish)
11 -
Clarification re tempo runs.
That used to be how I would run. Now my long runs are around 45 sec - 1min per km slower than my 5k. I've learned a lot from you guys ans slowing my long run is definitely the biggest!
I always thought tempo meant keeping your splits consistent - within a few seconds of eachother, rather than negative splits or something.8
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