March 2017 Running Challenge
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@WhatMeRunning and @iofred Thanks for the replies!
I charge the watch after each run, and the battery still lasts more than four hours; I'm not even sure if it's exchangeable, so that shouldn't be it. I'll try the other suggestions, experimenting with placement and a fresh restart.
I bought the watch in 2014 and have always worn it in the same position, even using the same hole of the strap, but maybe wearing it on the other wrist might help. And I found explanations how to do a full reset of the watch and force it to re-download the software, I'll do that tonight.
I hope that will fix it - I have to admit, I just ordered two pair of running shoes last weekend, so I don't really want to buy a new watch right now. Otoh, as long as it's a problem with the watch and not actually with my heart, I can still run, that's the important part
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I haven't run in a week as my last run left me limping a bit. Treadmill malfunctioned and I did 1.25 miles at a -3.0 decline before I switched. I think that is what caused my issue.
3/4 - 11.1
3/6 - 2.56 (treadmill)
3/7 - 2.94 (treadmill)
3/10 - 1.81 (treadmill)
3/11 - 4.77 (treadmill)
23.17 goal was 90 Aches and pains just haven't been good for me.
Tomorrow is the Mt. Goat. 8.8 miles. Wish it would be warmer and not so windy, but the weather is certainly beyond our control.
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3/1 - cross-training - strength training
3/2 - 7 mile general aerobic run (Holy wind Batman!)
3/3 - 8 mile general aerobic run
3/4 - cross-training - zumba
3/5 - 11 mile long run
3/6 - rest
3/7 - 5 mile general aerobic run w/6x :12 sec (gentle) uphills
3/8 - rest - sick
3/9 - 4 miles - still sick
3/10 - cross-training - strength training
3/11 - cross-trainng - zumba
3/12 - 6 mile dreadmill run - only 2 coughing bouts and 3 tissues used
3/13 - cross-training - strength training
3/14 - shoveling
3/15 - 5 mile dreadmill run
3/16 - 7 miles (huzzah, finally a decent distance again!)
3/17 - 8 miles
March Total: 61/145
269 miles/2,017 miles - goal for the year
Yasss, another good run today! Felt better than yesterday, legs felt good, just felt good to be running and moving! Totally falling in love with my Altras. I have a hugely difficult time finding shoes that don't cause foot numbness. Brooks Glycerins have been my go to's, since they are actually comfortable for me. This is the first time I have found another pair of shoes that is just as comfortable, with no foot numbness issues. I'm gonna have to check out their regular road shoes, since right now all I have are their trail runners, because I absolutely am loving these. And once again, zero issues with the zero drop, even after another 8 miles in them.6 -
Distractions (*ahem*) kept cropping up underfoot, flying at me from left field (right field, far afield, behind, etc.) on my run this afternoon. Heeler or header, only time will tell. This pup's already great at both. Guess I'll have to try again this evening.
ETA: I should add that this is a relative's dog. I'm not getting randomly attacked; I'm getting mauled with love.
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I ran 4 miles this morning. @_nikkiwolf_ my knees did not hurt so apparently just a freak thing from standing so much.
I'm taking next week off work so I should have no excuse for not getting back on track. I was doing great with 20 miles the first 10 days then basically lost a whole week. Aargh.
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01/03 4.17
02/03 Rest
03/03 3.09
04/03 Rest
05/03 7.5
06/03 Rest
07/03 Rest
08/03 4.22
09/03 Rest
10/03 3.15
11/03 Rest
12/03 9.0
13/03 Rest
14/03 Rest
15/03 4.22
16/03 Rest
17/03 3.21
Total 38.56/70 target
Signed up for my first ever run of any lentgh in 2 months time. A HM in May.
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01/03 3.86 miles
02/03 Rest
03/03 2.78
04/03 Rest
05/03 7.05
06/03 Rest
07/03 Rest
08/03 3.80
09/03 Rest
10/03 2.89
11/03 Rest
12/03 8.10
13/03 Rest
14/03 Rest
15/03 3.77
16/03 Rest
17/03 2.90
Total 35.15/60target6 -
@_nikkiwolf_ Thanks for your reply. I'm going to start building in a hill run each week I think. I already live in a hilly area so never get to run flat. Just without knowing this course I'm worried the hills will be mountains 0
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Well, my car was ready to be picked up at lunch time, so I didn't get a lunch walk. So far I've logged only 3.7 "real" walking miles (not the ambient walking around that still counts towards steps but isn't what I consider a real walk). I have 11,700 steps so far today, which is rather paltry for me.1
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Hi I'm new to running (treadmill mostly)... I'm just starting here middle of the month with a target of 35 miles. I also Spin and weight train... but I want to get better at running, especially after losing the grunt of my weight.
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girlinahat wrote: »1/3/17 3.4m - faceplant!!!!
2/3/17 2.7m
4/3/14 9.8m
5/3/17 2.9m
8/3/17 3.8m
9/3/17 4m
11/3/17 10.5m
15/3/17 3.5m
16/3/17 5.1m
Totals: 46.1/70
Target 70 miles
Planned races -
29.4.17 HM Coastal Trail Series Pembrokeshire FULL!!!
7.5.17 HM-ish The Ox Wiltshire.
8.7.17 Cider Frolic?
30.7.17 HM-ish Dorset Invader
27.8.17 East Farm Frolic
Ran with my club last night, off road, through the trees across fields with plenty of up and down-y stuff. I find myself struggling running with them, but it does mean I vary where I am in the group so I get to talk to different people during the run depending on how tired I am or how slowly I’m going!!! We tend to start and finish at a pub, so I get a beer and a burger for my troubles after.
I’ve been having issues lately where the more I run the slower I seem to be getting and the harder it is. I don’t get into my stride until 2miles into a run so I’m wondering how to get my body better at handling it.
Do I – continue with the running four days a week, with one long run? Or – do I run everyday but limit myself to 1-2 miles a day, with two of those days being longer (one proper long run, and one sort of halfway to that)? I just can’t work out how to better condition my body. At the moment the only other activities I am doing is one (intense) dance class and a T’ai Chi session. I’m building to a HM so I am concerned about the balance of my runs (looks like my long run is coming out at around 50% of my weekly mileage!!)
@girlinahat
Often it's a good thing not to get into your stride till later. Helps the muscles warm up.
As for your group, maybe they're too quick for you. I don't run with some of my friends because they are just too fast, and it's not good for me to try keeping up with them on their "easy" runs.
And on your plan, are you making sure 80% of your runs are easy? If you're aiming for a distance PB, you need time on your feet, slowly.
I'd like to know what percentage of our weekly total others think our long runs should be.1 -
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WhatMeRunning wrote: »
Thanks. That sounds reasonable.
Just had a thought. It might be different when you're tapering. You don't want to run 80 km in addition to a marathon that week.2 -
61.61% of goal
01-Mar: 3.86 miles
02-Mar: 4.73 miles
03-Mar: 5.06 miles
04-Mar: 13.47 miles - Snickers HM - 2:14:59.27
05-Mar: <Life Day>
06-Mar: 6.73 miles
07-Mar: 8.38 miles
08-Mar: 4.10 miles
09-Mar: 6.01 miles
10-Mar: 7.66 miles
11-Mar: 6.51 miles - Peach Road Race 10.5K - 1st A/G
12-Mar: <Life Day> but 6.42 miles - Run the Solar System 10K (Virtual)
13-Mar: 5.06 miles
14-Mar: 7.68 miles
15-Mar: 4.11 miles
16-Mar: 4.09 miles
17-Mar: 10.25 miles
18-Mar: - Race Day
19-Mar: <Life Day>
20-Mar:
21-Mar:
22-Mar:
23-Mar:
24-Mar:
25-Mar:
26-Mar: <Life Day>
27-Mar:
28-Mar:
29-Mar:
30-Mar:
31-Mar:
Not a great week of running, but my times are staying fairly consistent. Looking back at the 10K field from last year's running of tomorrow's race, I don't expect I'll be able to place - they were pretty much all around 9:30/mile, and I'm NOWHERE near that.
But I'm planning to get up early enough to eat a bite and still get there in time to help with the volunteering before the race. There are at least a couple of folks in the club who actually know my name these days! It's a pretty big club - there are 43 of us hard-core folks on the Challenge of the Miles competition, and we're only a small fraction of the total membership.
Hope everyone has a great race or long run or whatever this weekend brings!
Upcoming Races:
18-Mar: Cherry Blossom Road Race 10K, Macon (*)
01-Apr: Run 2 End Alzheimers 5K, 10.5K, Bonaire (*)
22-Apr: Taylor County Race for Literacy 5K, Reynolds (*)
29-Apr: Running for Ronald 10K/15K, Macon (*)
06-May: All About Animals 10.2K, Macon (*)
13-May: Battle of Byron 5K, Byron (*)
Back the Blue 10K, Warner Robins
20-May: Georgia Jugfest 5K, Knoxville (*)
27-May: Edge Fitness 5K, Bonaire (*)
04-Jul: Peachtree Road Race 10K, Atlanta7 -
3/01-3.1 miles
3/02-1.44 miles
3/03-3.14 miles
3/04-3.85 miles
3/05-yoga
3/06-4.25 miles
3/07-1.44 miles
3/14-3.1 miles
3/15-3.62 miles
3/16-1.45 miles
3/17-3 miles
Races- 5K - 7/16
- 5K - 7/30
- 5 miles - 8/13
- 5 miles - 8/27
- 10K - 9/10
- 10K - 9/24
- 10 miles - 10/8
- 10 miles - 10/22
- Half marathon - 11/5
- Half marathon - 11/19
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So true. But you should not be following your normal "training progression" during a taper period. The idea of the taper is to maintain your fitness level at the peak you raised it to during all that training by remaining active, yet reduce your fatigue levels during that entire period to go into the event with the largest gap you can manage between your "fitness level" and "fatigue level", which equals your "performance level", so the greatest performance level you can manage on race day.WhatMeRunning wrote: »
Thanks. That sounds reasonable.
Just had a thought. It might be different when you're tapering. You don't want to run 80 km in addition to a marathon that week.
In @girlinahat's case of running 4 days a week and trying to make long runs 50% of weekly mileage, I would recommend a change. My recommendation would be to maintain your currently weekly mileage, but add in a 5th day of running. Set your long run to be between 25%-33% of your total weekly mileage, then figure out what the remaining 4 runs will be. For example if you are running 24 miles/week, make your long run no more than 8 miles and do 4 miles on the other 4 running days of the week. Do that for 3 to 4 weeks, then take a down week of about 20% reduced mileage. Then start up a new 3-4 week cycle with your choice of either maintaining that same weekly mileage and adding in a 6th day of running (keep same weekly mileage and long run formula), or stay with the 5 days/week running and add 3 to 5 miles/week to your weekly goal distance.
For long distance running training, I really think running 6 days/week should be the target for most. But you MUST carefully build up to that of course. Don't just start doing your nromal daily run distances but do them 6 days/week all of the sudden. If the goal is long distance events, meaning long runs are your big training thing, then you can get the biggest opportunity for safe long distance mileage if you have 5 other runs that week to provide you the cushion for rather large long run mileage. Plus you get a recovery day. I like my recovery day the day before a long run, some like doing it the day after. I'm not sure there is a correct answer of where to put it, just so long as you have one. Of course, this is just me, so it is personal, but there is also a degree of biology and math involved where that really just seems like the ideal thing to do.
I suspect it is purely fatigue making the runs suck so bad, because the body is never getting the chance to recover enough from the 50% weekly mileage long runs to have the "fitness level" outmatch the "fatigue level" equaling a positive "performance level". Dropping that long run mileage in favor of another day of easy running will help in the fatigue department while not sacrificing fitness. Plus, with the added day of running, as you build up your weekly mileage over time, that 25%-33% long run can get up to 12 miles regularly rather easily with just a 36 mile per week training schedule. I also think (and this is just from personal experience) that when you have adapted to regularly doing 42 miles/week that you can be a half marathon beast, running HM's basically every weekend (running them, not racing them, do take some down weeks just to be safe).6 -
March goal: lose (another)3lbs
3/1 2.54 + core/strength training 30m
3/2 3.20
3/3 5.25
3/4 yoga 45m
3/5 rest
3/6 4.17
3/7 3.55
3/8 4.00
3/9 rest
3/10 2.05 and yoga 30m
3/11 lazy
3/12 3.74
3/13 snorkel 4 hours
3/14 6.38
3/15 snorkel 2 hours
3/16 2.25 + yoga 30min
3/17 4.14
Total: 41.27
Ticker is my goal for 2017 and progress to date:
Completed and upcoming races:
Run through the solar system Virtual 10k: 3/14
Big Island International Marathon (---just doing the 5k) 3/195 -
13 km ; 3.5 km Meandering along the Riverbank then the Climb to the top of Judah Hill began.
225m Climb over 3 km, okay there was some a lot of walking. First run of the year up this hill and it always kicks my *kitten*. Grade varies from 4% to 25% so there are some mean
stretch's. The 25% are really short like 5-10 strides but real pace/body breakers.
Of course what goes up must come down. I find that I have to be very careful on the steep descent as there are parts of it where it is so easy to start over striding which drastically increases the risk of injury. I tore a calf muscle on the descent late fall last year. 3 km back down the hill and then 3.5 km Meandering home along the Riverbank.
Legs were feeling pretty trashed in the last 2 km.
03/01 7.0 km –7.0 km –133.0 km – YTD 187.55
03/02 5.0 km –12.0 km –128.0 km – YTD 192.55
03/08 10.5 km – 22.0 km –117.5 km – YTD 203.05
03/11 19.0 km – 41.0 km –98.5 km – YTD 222.05
03/12 5.0 km – 46.0 km – 93.5 km – YTD 227.05
03/15 7.0 km – 53.0 km – 86.5 km – YTD 234.05
03/17 13.0 km – 66.0 km – 67.5 km – YTD 247.0
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WhatMeRunning wrote: »
So true. But you should not be following your normal "training progression" during a taper period. The idea of the taper is to maintain your fitness level at the peak you raised it to during all that training by remaining active, yet reduce your fatigue levels during that entire period to go into the event with the largest gap you can manage between your "fitness level" and "fatigue level", which equals your "performance level", so the greatest performance level you can manage on race day.WhatMeRunning wrote: »
Thanks. That sounds reasonable.
Just had a thought. It might be different when you're tapering. You don't want to run 80 km in addition to a marathon that week.
In @girlinahat's case of running 4 days a week and trying to make long runs 50% of weekly mileage, I would recommend a change. My recommendation would be to maintain your currently weekly mileage, but add in a 5th day of running. Set your long run to be between 25%-33% of your total weekly mileage, then figure out what the remaining 4 runs will be. For example if you are running 24 miles/week, make your long run no more than 8 miles and do 4 miles on the other 4 running days of the week. Do that for 3 to 4 weeks, then take a down week of about 20% reduced mileage. Then start up a new 3-4 week cycle with your choice of either maintaining that same weekly mileage and adding in a 6th day of running (keep same weekly mileage and long run formula), or stay with the 5 days/week running and add 3 to 5 miles/week to your weekly goal distance.
For long distance running training, I really think running 6 days/week should be the target for most. But you MUST carefully build up to that of course. Don't just start doing your nromal daily run distances but do them 6 days/week all of the sudden. If the goal is long distance events, meaning long runs are your big training thing, then you can get the biggest opportunity for safe long distance mileage if you have 5 other runs that week to provide you the cushion for rather large long run mileage. Plus you get a recovery day. I like my recovery day the day before a long run, some like doing it the day after. I'm not sure there is a correct answer of where to put it, just so long as you have one. Of course, this is just me, so it is personal, but there is also a degree of biology and math involved where that really just seems like the ideal thing to do.
I suspect it is purely fatigue making the runs suck so bad, because the body is never getting the chance to recover enough from the 50% weekly mileage long runs to have the "fitness level" outmatch the "fatigue level" equaling a positive "performance level". Dropping that long run mileage in favor of another day of easy running will help in the fatigue department while not sacrificing fitness. Plus, with the added day of running, as you build up your weekly mileage over time, that 25%-33% long run can get up to 12 miles regularly rather easily with just a 36 mile per week training schedule. I also think (and this is just from personal experience) that when you have adapted to regularly doing 42 miles/week that you can be a half marathon beast, running HM's basically every weekend (running them, not racing them, do take some down weeks just to be safe).
Insightful post, thank you, @WhatMeRunning
I'm only just learning about stats to do with Fitness and Fatigue. Do you use Runalyze? It assesses all your stats and gives you those figures and more.
Strava have also just realeased "Fitness and Freshness" (not a sanitary product) for Premium Users.
https://www.strava.com/athlete/fitness
Just been trying to get my head around the data since yesterday.
Of course, just listening to your body probably gives you a better idea!
These are my runs so far this month:
01 Mar – 12.6 km
02 Mar – 2.6 km + 1200 metres swimming
03 Mar – 10 km
04 Mar – 8.2 km including parkrun
06 Mar – 14.2 km
07 Mar – 2.7 km + 1200 metres swimming
08 Mar – 10 km
10 Mar – 12 km
11 Mar – 800 metres swimming
12 Mar – 21.2 km
13 Mar – (Hike up a mountain 476 metres elevation gain - not counted in run total)
15 Mar – 6 km
16 Mar – 4.7 km jog + 1000 metres swimming
17 Mar – 15.3 km + Body Balance
18 Mar – 7.6 km including parkrun
Total: 127.6 km
I've got tapers on the brain, since I want to do my first 30 km run next weekend.
I've done 7 HM distances and one 27 km distance since June. I'm not sure what my plan is for this week leading up to my 30K. Help!8
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