April 2017 Running Challenge
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With regard to Strava vs. Garmin and the reporting of distance or pace...if you try to reconcile the two you'll go crazy. Pick one as a reference and go with it. My data is sourced by Garmin so I use Garmin Connect as my reference. It's like that telephone game you played as a kid. If you get the story from the very first person, you get the most accurate version. As the story is retold (by Strava or MFP), it starts to stray from the original. I do compare the two out of curiosity from time to time, but when it comes to what I put in my running log, that comes only from Garmin.
@WhatMeRunning good luck practicing restraint on Saturday!
@lporter229 I've bookmarked your race report and will read it when I have a chance to give it the attention it deserves.
@_nikkiwolf_ thanks for posting the yoga links. I'm considering staring up with yoga soon. If I can't convince my wife to go with me to the local yoga place, I check out what you posted. @BeeerRunner also mentioned the Gaiam Runners Yoga awhile back as being pretty good and I have that on my wish list on Amazon to buy some day.
@karllundy - Hills. Run hills. Oh how I wish I had run more hills in my marathon training. I just went back to see how much I ran when I trained for my marathon and was shocked to see how little it really was. I only had three weeks over 40 miles and my peak was 45. One disclaimer is that I had an achilles injury at the end of Week 11 which greatly restricted my running for three weeks, including canceling one planned 20 mile run. I'd consider my marathon training to less than the bare minimum. I'm mainly posting this as a reference point for you. Even with less than idea training you can still have a decent race.
Contrast that with my ultra training...I hit 40 miles on my 4th week and had 13 weeks over 40 miles. Rather than describe my weekday miles, I'll show you. As you'll see I'm not very rigorous in having a set schedule every week.
Marathon Training:
Ultra Training (Green = paved, Yellow = trails, Gray = hills, Blue = races. Bold is completed, not bold is planned. My trails have plenty of hills, which is why you don't see much gray)
You'll see that I totally ignore the rule restricting your long run to 1/3 your total weekly. On average, my long runs are 43% of my weekly total and several have been over 4 hours. I also often blow by the 60 minute limit for midweek runs. With all my miles training for an ultra, I'm really curious to see how I'd do in a road marathon...may have to look for something...girlinahat wrote: »Question for @7lenny7 - what shoes so you wear on your trail in the dark to give good prio-perception? I like the idea of running without a head-torch just with ambient light, but I'm worried the trees will get me.
If I were to pick the idea shoes it would be something with minimal material between your feet and the ground, but with a big rubber bumper over the toes for when you inevitably kick something.
I've only run in the dark three times. The first two times I was using my On Running Cloudventures, with a full cushion midsole. Probably not the best but it what my feet feel most comfortable in and I do think they do a pretty good job letting my feet feel the trail. This last time was with a pair of Merrell All Out Charge. I had less sense of the trail with these.
When I say I run in the dark, I just want to be clear that the park I run in is close enough to suburbia that I do get enough ambient light on cloudy nights, or on moonlit nights to see where I'm going. It's dark enough though, that I just barely see low hanging branches in time to duck.
I think more important than your shoes is building up your balance and support muscles. You run trail so you already have done that. I also will frequently stand on one foot and move my body around slowly while maintaining balance. I was terrible with this initially but have gotten pretty good at it. Studies show that balance exercises reduce ankle injuries in pro athletes significantly, so it must be good for trail runners too.
With good balance muscles, as my foot lands, if it starts to come down on a very uneven surface, say on the side of a large rock, I have a pretty good reaction sense which allows me to quickly adjust my next step and weight balance to prevent a rolled or twisted ankle, or prevent falling.5 -
I skipped my run last night. I was tired, I had things to do, it was raining pretty hard and in the low 40's, there was lightning off and on all night, and I'm in a taper which didn't have much taper to it.
So I stayed home.
If I can run 17 miles the day after my race, I can make my 200 mile goal.5 -
@7lenny7 I'll be leaning on you for making my training plan for my 50k. I only have like 18 weeks to train, and that's if I jump right in after Grandma's....more likely I'll have 16-17 weeks......ugh, good thing I can get to Giant's Ridge for hills and trails.0
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01/04 4.04 miles
03/04 3.10 miles
05/04 3.51miles
06/04 4.14 miles
07/04 3.10 miles
11/04 3.01 miles
13/04 3.52 miles
14/04 4.06 miles
15/04 4.12 miles
16/04 3.54 miles
18/04 3.60 miles
19/04 4.09 miles
20/04 4.09 miles
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MNLittleFinn wrote: »@7lenny7 I'll be leaning on you for making my training plan for my 50k. I only have like 18 weeks to train, and that's if I jump right in after Grandma's....more likely I'll have 16-17 weeks......ugh, good thing I can get to Giant's Ridge for hills and trails.
No problem, be glad to help.
I can sum it up in two songs:
https://www.youtube.com/watch?v=7PCkvCPvDXk
and
https://www.youtube.com/watch?v=dH4FVcufuXI
You'll have a nice base after Grandma's. From that point:
Rest & Recover
Get on the trails
Get on the hilly trails
Get on the steep, hilly, technical trails
Taper
Race
The biggest thing will be to get you off the road and into the woods. I've read that every other long run should mimic what you're going to face during the race, but more trail is always better. But we're getting ahead of things. You've got to run Grandma's first.
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MNLittleFinn wrote: »@7lenny7 I'll be leaning on you for making my training plan for my 50k. I only have like 18 weeks to train, and that's if I jump right in after Grandma's....more likely I'll have 16-17 weeks......ugh, good thing I can get to Giant's Ridge for hills and trails.
No problem, be glad to help.
I can sum it up in two songs:https://www.youtube.com/watch?v=7PCkvCPvDXk
andhttps://www.youtube.com/watch?v=dH4FVcufuXI
You'll have a nice base after Grandma's. From that point:
Rest & Recover
Get on the trails
Get on the hilly trails
Get on the steep, hilly, technical trails
Taper
Race
The biggest thing will be to get you off the road and into the woods. I've read that every other long run should mimic what you're going to face during the race, but more trail is always better. But we're getting ahead of things. You've got to run Grandma's first.
Thanks. That's why I'm planning to hit the ridge a lot and try to get at least 2-3 runs on the SHT0 -
Hi all
Aim: 130k
4/2: 13.1k -casual run-
4/3: 1.5k -cause I am lazy, that's why-
4/4: 4k -as c/d of leg day training-
4/6: 5k -after gym-
4/7: 8.5k -intervals-
4/8: 9.1k -various surfaces-
4/9: 12.5k -trail-
4/11: 4.5k -c/d from strength training-
4/13: 9.7k -intervals-
4/14: 14.8k -various surfaces-
4/19: 2.5k -c/d from strength training-
4:20: 4.1k -c/d from legs day-
pheeewww....
88.7/130k
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I skipped my run last night. I was tired, I had things to do, it was raining pretty hard and in the low 40's, there was lightning off and on all night, and I'm in a taper which didn't have much taper to it.
So I stayed home.
If I can run 17 miles the day after my race, I can make my 200 mile goal.
@7lenny7 what a lightweight
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Interesting what you say about balance @7lenny7
I started doing T'ai Chi again after many years away, and last night we were doing just that. Slowly balancing on one leg, and then the other. But the really interesting bit was when we did the same exercise, but then closing our eyes. I strongly recommend it!! Your legs and feet suddenly have to respond to the environment more, without the assistance of being the spatial awareness your eyesight gives you.
I think it's a practice I'm going to try daily, to enhance the strength and responsiveness of my legs.4 -
Ever wish you could see a map of your run in full screen view? It always irritated me that Garmin Connect and Strava won't let you do that (that I'm aware of). Strava kind of lets you do that but split and pace info still fill up over half the screen.
I found a solution for Garmin Connect by using the bookmarklet here:
https://johanberonius.github.io/fullscreen-maps/garmin-connect/
Another cool bookmarklet they have is one to get a summary of select splits. Let's say you do a 1 mile warm up, a 5 mile tempo run, then a 1 mile cool down. You can use that bookmarklet to select the middle 5 mile splits and get a summary of just those. Very cool!
The site does a good job of explaining how it all works. I'm using Chrome but I'm not sure if the browser matters. The site also has user script things but that's beyond my intelligence.
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Didn't run with the club tonight, a bit worried that with the hamstring niggle I had yesterday I'd have to bail partway through, and then be in a field in the middle of nowhere unable to remember how to get back!!
Managed a half hour run straight from work though - there's a bridlepath on our drive, down to an old railway track now a cycle path, so perfect for an out and back with a tiny bit of trail first. Hamstring was niggling at first, but after 10 minutes or so was fine and much better. Now just to get the calf to stop annoying me!!!1 -
girlinahat wrote: »Interesting what you say about balance @7lenny7
I started doing T'ai Chi again after many years away, and last night we were doing just that. Slowly balancing on one leg, and then the other. But the really interesting bit was when we did the same exercise, but then closing our eyes. I strongly recommend it!! Your legs and feet suddenly have to respond to the environment more, without the assistance of being the spatial awareness your eyesight gives you.
Excellent point (and exercise) and it describes proprioception perfectly.
Running in the dark reduces your vision enough that you need to rely more on proprioception, but there's enough ambient light (at least when I've done it) that you're not going to run off a cliff....hopefully. With visual cues greatly diminished, your mind has to focus on the feedback your feet are giving you.
I hadn't been doing my balancing with my eyes closed but i will be now.
Once I get really good at this I'm going to start driving with my eyes closed like my Dad used to do.
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@lporter229 I just finally had the chance to read your Boston recap. I must admit that I got a little teary reading it. I hope to be able to join in on the fun next year.
@Ohhim I wish that I had a 2:44 time at RCM. And now I know why you said that. For the longest time, I have been false advertising that finish time and didn't realize the mistake. LOL It should be 3:44. Oh my!
@7lenny7 I love the ABB reference.0 -
So, I was pulling out my beloved Brooke glycerin 13s to pack for my saturday run, and noticed this wear pattern on the left shoe. Something to worry about? Mainly thinking where the black is totally worn down on the outside of the heel. Right shoe has similar wear pattern, but it's not as far along.
Shoes have 306 miles and feel fine, from what I remember, last time I wore them was 2 weeks ago. Was planning to wear them in my 15 on Saturday.
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@MNLittleFinn You would gasp if you saw the bottom of some of my shoes. Not that I advocate anyone running in shoes that I end up abusing, but just saying, I am probably not a good person to give advise in this area.
About as much as I work on my form I too have a wear pattern on the outside of my heel.0 -
@MNLittleFinn You would gasp if you saw the bottom of some of my shoes. Not that I advocate anyone running in shoes that I end up abusing, but just saying, I am probably not a good person to give advise in this area.
About as much as I work on my form I too have a wear pattern on the outside of my heel.
LOL.... I'm normally a shoe killer, but with my first full in just over 8 weeks, maybe I'm being overly cautious?? I LOVE the feel of the Brooks Glycerin 13, so I'd be sad if I had to think about retiring them after "only" 300 miles......0 -
angmarie28 wrote: »OMG so i have a room booked and everything for my marathon in July, and I went on to register, and its so real now that Im having a hard time filling out the form, the nervousness just hit me, yikes.
Im a very nervous person i guess you could say, ive talked myself out of doing a lot of things in my life because I get worked up and panicky about it, and its been my goal for the past few years to force myself out of my shell. But the irrational fears still hit me often, my first race, almost didnt do because when I got there, I started freaking myself out, I ended up doing it, and better than I thought, but thats the last race ive done because of my anxiety.
I will NOT talk myself out of this race though, I know I can make it, I just have to talk myself into it again, haha. Ive noticed running has helped me a lot with my anxiety, I can now run outside by myself (which sounds strange to most, and I get it, but it has been a legit fear for years)
@angmarie28 - Hey, the time for mental games and telling yourself you're giving up marathons is the last 6 miles, and just after you cross the finish line. Then after a few days of recovery, marathons sound like a good idea again.
It's okay to doubt that you can actually run the distance at this point. I had my doubts right up to about mile 26 of my first marathon. Or maybe beyond. I didn't know I'd finish till I could see the finish line.
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