March 2015 Running Challenge
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5 miles treadmill run. One of these days I will get outside
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2 Mar - 4.13
3 Mar - 4.11
5 Mar - 4.17
6 Mar - 3.67
7 Mar - 3.6 Nice for outdoor run at golf course
11 Mar - 3.5
12 Mar - 3.5
13 Mar - 2.0
18 Mar - 3.450 -
I'm currently at 78 miles, all running, this month!0
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Friends: I'm in Vegas for a while starting next Saturday (yyyyyyipeeeeee!), and I'd like to run long somewhere other than the treadmill at the Aria. Anyone close to Vegas who I can run with one day - or who has some ideas of safe places to run outside of the casino, which overlooks all the beautiful people at the pool?
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March 18: 5.1 km0 -
Sorry to hear about all the back troubles out there. As many have mentioned, it doesn't seem like folks with back problems truly recover, they just learn to manage as best they can.
I was wondering if anybody out there has hit a bit of a running wall before. Last November-December, I was running 20-23 miles a week. Usually three 3-6 mile runs and a longer run on the weekend (7-11).
Over the past few weeks it's seemed like every run is a bad. I find myself struggling to get to 3 miles and feel like I'm forcing every steping beyond that. My 'cruise speed' was 9:30 minute miles and I felt like i could click those off pretty easily.
Now I'm running 11:00+ miles and really trying to push. Travel or work impacted my schedule. I had dropped to 3 days per week. I'm hoping adding more miles is the solution.
I also wonder if diet is playing a role. I had been eating 100% clean. No processed food, empty carbs, refined sugar, booze, soda or caffeine. But as I approached my I goal weight, I admit a lot of my calories are empty
My first HM is next month and I feel like I'm regressing instead of peaking.
Thanks in advance
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This is awesome. I'll be back to set a goal in April.0
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Crossed paths with a large cat-sized opossum on my run tonight, as it scampered beside me for a few hundred feet, then headed off into the bushes. I think I had seen it before on my last night run around the island, but wasn't sure if it was the same one. Luckily, I'm pretty sure they aren't venomous.
3/1 - 17 miles
3/3 - 5 miles
3/4 - 8 miles
3/5 - 5 miles
3/7 - 8 miles
3/8 - 18 miles
3/10 - 5 miles
3/11 - 8 miles
3/13 - 5 miles
3/14 - 5 miles (race PR, 7:21 pace)
3/15 - 12 miles
3/16 - 1 mile
3/17 - 5 miles
3/18 - 8 miles
Total: 110 miles
Goal: 180 miles
Remaining: 70 miles0 -
To everybody discussing back pain, kudos for getting out there and running while dealing with that. I have old back injuries from my horseback riding days, but, thankfully the pain can be managed with physical therapy. I sure wasn't running when it was bad, though.Crossed paths with a large cat-sized opossum on my run tonight, as it scampered beside me for a few hundred feet, then headed off into the bushes. I think I had seen it before on my last night run around the island, but wasn't sure if it was the same one. Luckily, I'm pretty sure they aren't venomous.
Are you sure?
Opossums scare the bajeezus out of me. I'll take a Gila Monster over a creepy possum any day...
On that note, 2.8 miles on the trails in the pouring rain. All lizards spotted were of the non lethal variety, though others reported a rattle snake encounter. Like I said yesterday, I lost track of my overall mileage, but I'll go back and figure it out eventually.
@gabbo34 what are your macros set at? I had to up my carb intake when I started doing endurance training. After being at 40/30/30 for a couple years, I switched my macros around so I'm getting at least 55% from carbs. I felt hungrier more often at first, since they don't keep me full as long, but I feel so much better on long runs and rides with all that glycogen! I think I picked that tip up from Matt Fitzgerald's book Racing Weight. Despite his weird point system for food, there's so much valuable information in that book.0 -
Not sure if others have commented on this, but your improvement (dedication/determination) is impressive. Well done!
Thanks!! My first dog show of the season is in 3.5 weeks and the running has helped me not only lose some weight(20 lbs!) but it also will help me keep up with the dogs I show (white shepherds) which move very quickly. And I'm finding even as work is getting hectic and there's lots of training with the dogs, the running helps me relax and clear my mind and it's something I can control even when it's exhausting.
I have a big calendar on my wall that has all my runs stickered on it and my goal at the top of each month and the other day I was thinking even if I only stayed at 30 miles a month, how much that would actually be in a year. And to go from hardly running at all to building a habit of (right now) 3 days a weeks and actually planning my week for the most part around my runs. I'm feeling pretty awesome right now, and I will probably never get to some of the mileage you guys put up(which is amazing ps. ) but I'm making huge changes and I'm happy so I will keep chugging along. end of novel. Happy running! 0 -
March 1 - 5K - 3rd place in my age group. Not my best time, but happy with it! 29:07
March 2- rest
March 3- 5.05 miles and strength training
March 4 - 5.09 miles
March 5 - 5.13 miles
March 6 - strength training
March 7 - 34 miles Biking - brutal winds today. I couldn’t keep up around the lake.
March 8 - 71 miles biking. Beautiful day out but that was too long.
March 9 - rest day
March 10 - strength training.
March 11 - 5.2 miles - knee felt fine! So thankful.
March 12 - 5.2 miles.
March 13- rest
March 14 - 10K
March 15 - 3.3 miles
March 16 - 4.4 miles
March 17 - Strength training
March 18 - 5.0423 miles
March 19- 5.12 miles.
Those of you with back pain are amazing to be running. I did something to my back a couple years ago and I could barely move for a week. The doctor told me I needed to strengthen my core. Didn't even know what that meant at first. But, that started me on losing weight, exercise and eventually to running. Now my core is strong! Sometimes I just push on it and can't believe it's mine!
Is the runner's high just something when you are running or does it last longer? I feel so good towards the end of the run and then on a high for hours later. Like right now, 2 hours after my run, I feel really happy/excited about ... I don't know what!
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Date Miles today. Miles for March
3/1 6.5 miles - 6.5 <<<< 1.5 w/u plus 8K race
3/2 5 miles - 11.5
3/3 8 miles - 19.5
3/4 8 miles - 27.5 <<< new shoes today (ASICS Gel Noosa Tri 8's)
3/5 6 miles - 33.5 <<< TM intervals (ice covered streets)
3/6 8 miles - 41.5 <<< TM progressions @ recovery & easy paces
3.7 15 miles - 56.5 <<< Madkin and Weeden Mtns long run (1,299 ft elevation gain)
3/8 6.2 miles - 62.7
3/9 8.5 miles - 71.2
3/10 8 miles - 79.2
3/11 6.2 miles - 85.4
3/12 9 miles - 94.4
3/13 REST DAY
3/14 15 miles - 109.4 << Madkin and Weeden again
3/15 REST DAY
3/16 10.15 miles - 119.55
3/17 10 miles - 129.55
3/18 6.2 miles - 135.75
3/19 9.75 miles - 145.5
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March 1: 5 miles Tread mill
March 2: 5 miles ™
March 3: 2 miles ™ + strength
March 4: 5 miles ™ no runners high today
March 5: Rest
March 6: 5.5 miles ™
March 7: skied with the kids at Gunstock
March 8: nothing
March 9: 7.75 miles OUTSIDE!
March 10: Pump
March 11: Nada
March 12: 5.3 Miles OUTSIDE! woo hoo, so dam hilly and windy, but felt great :-)
March 13: Nothing
March 14: Nothing
March 15: Nothing
March 16: 10.25 outside. great!
March 17: Pump
March 18: 3.75 outside with friend+ 1 ™
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Sorry to hear about all the back troubles out there. As many have mentioned, it doesn't seem like folks with back problems truly recover, they just learn to manage as best they can.
I was wondering if anybody out there has hit a bit of a running wall before. Last November-December, I was running 20-23 miles a week. Usually three 3-6 mile runs and a longer run on the weekend (7-11).
Over the past few weeks it's seemed like every run is a bad. I find myself struggling to get to 3 miles and feel like I'm forcing every steping beyond that. My 'cruise speed' was 9:30 minute miles and I felt like i could click those off pretty easily.
Now I'm running 11:00+ miles and really trying to push. Travel or work impacted my schedule. I had dropped to 3 days per week. I'm hoping adding more miles is the solution.
I also wonder if diet is playing a role. I had been eating 100% clean. No processed food, empty carbs, refined sugar, booze, soda or caffeine. But as I approached my I goal weight, I admit a lot of my calories are empty
My first HM is next month and I feel like I'm regressing instead of peaking.
Thanks in advance
I second the look at the carbs. My best runs are on sugar and caffeine. I've lost a few pounds then slack on eating clean too, now I've gained it back...
Do you track your runs with an HRM? I'm no expert, but I've found that sometimes my runs/bikes that feel really hard has been because I was pushing harder. Evident by comparing metrics. And I'm sure its to be expected as our bodies adjust. Training seems to be sinusoidal, not linear.
@SBRRepeat I did the point thing for a while. I thought it was keen.0 -
@Elise4270 sometimes I'll check my food diary against it, just to see how I'm doing. I'm terrible with portion control and just know I would end up eating waaay too much "good food" and eyeballing portion sizes, which is how I got to be fat in the first place.
I actually struggle with eating as many carbs as he recommends. With my training schedule, it should be around 3.75 grams per LBM pound, not including workout nutrition. How would anyone eat almost 500 grams of carbs in a day? (Rhetorical question, 2011 me would probably have some ideas)0 -
I have been sick and unable to run for over a week, so there is no way that I am going to meet my goal this month. I ran last night and it didn't go well. I guess I haven't recovered as much as I thought I had. On the plus side, I am coughing a bit less today. I'll rest for a day or two more then try another short run and hopefully I'll be good for this weekend's 10k. Now my goal is to get over this crud and get back into half marathon training. My next half is in a month!
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Sorry to hear about all the back troubles out there. As many have mentioned, it doesn't seem like folks with back problems truly recover, they just learn to manage as best they can.
I was wondering if anybody out there has hit a bit of a running wall before. Last November-December, I was running 20-23 miles a week. Usually three 3-6 mile runs and a longer run on the weekend (7-11).
Over the past few weeks it's seemed like every run is a bad. I find myself struggling to get to 3 miles and feel like I'm forcing every steping beyond that. My 'cruise speed' was 9:30 minute miles and I felt like i could click those off pretty easily.
Now I'm running 11:00+ miles and really trying to push. Travel or work impacted my schedule. I had dropped to 3 days per week. I'm hoping adding more miles is the solution.
I also wonder if diet is playing a role. I had been eating 100% clean. No processed food, empty carbs, refined sugar, booze, soda or caffeine. But as I approached my I goal weight, I admit a lot of my calories are empty
My first HM is next month and I feel like I'm regressing instead of peaking.
Thanks in advance
How were your runs during January and February?
Has your weight increased since December? Are you getting adequate sleep/rest with your workload/travel? Are you constantly stressed out from work?
Like others have asked, how is your carb percentage compared to your other macros? A car must have gas in the tank before it can really go anywhere..
I ask all of the above because they play an important role in running effort.0 -
Interesting article about the effects of cold weather running.
How Cold Weather Impacts Your Running
Matt Johnson | December 1, 2014 | 15 Comments
http://runneracademy.com/cold-weather-impact-on-running/
Just as hot, muggy summer days have a detrimental effect on your running, cold weather has an impact on your running performance as well. Unfortunately less attention is given to cold weather performance than hot weather so many runners do not train with this knowledge.
The effects of hot weather on your running are quite clear – you will need to slow your pace, put very focused attention on hydration, and watch for warning signs of heat exhaustion.
In short, your performance in hot temperatures is not the same as it would be on an optimal 50°F day. You’ll run slower and maybe not able to run as far as you planned.
But what about cold temperatures? How much is your performance impacted? Is it safe? Can your lungs freeze? Humans are actually warm weather mammals and we only thrive in colder climates with clothing and ability to shelter ourselves from prolonged exposure to the cold.
As a result there are impacts to your running when the temperature drops, but they are for different reasons than hot weather performance declines.
Impact of Cold Weather on Performance
As the temperature decreases below 50°F your performance can be subject to decline. The good news is that the difference is negligible as long as the air temperature is above freezing 32°F/0°C. At an air temperature at the freezing point, you can expect just a 1-2% increase in your pace per mile. As the temperature drops, the impact to your performance becomes more noticeable:
The reason for the increased pace is three fold.
Reduced Muscle Contractions
At colder temperatures your muscles do not contract with the same intensity as they do in warmer temperatures. As the temperature gets colder your nervous system that transmits the impulses to move your muscles slows down. Since your muscle contractions are not as powerful as they are in warmer temperatures you slow down as a result.
The cold can also reduce the blood flow to chilled areas of your body. Cold muscles can’t perform at the same level as a muscle that is warm.
Changes in Energy Sourcing
The second reason for increased pace is how your body uses energy at lower temperatures. As the temperature drops your body increases carbohydrate consumption as a source of fuel and reduces the reliance on fat consumption. As carbohydrates are an important source for energy for distance running you drain your reserves faster than you would at warmer temperatures.
Your body also becomes less efficient in using oxygen as a fuel source resulting in more oxygen being used in cold conditions compared to the same effort in ideal conditions.
Increased Lactate Production
When running your body either operates in an aerobic or anaerobic state. In an aerobic state your body uses oxygen as a primary fuel source and it is very efficient in producing the energy needed for running.
When your pace is faster than your body can sustain aerobically your body taps the anaerobic system which does not use oxygen but instead breaks down carbohydrates to create lactic acid to fuel your running until a point is reached where the lactic acid build up slows your pace due to excess hydrogen byproducts.
As mentioned above your body consumes carbohydrates faster at lower temperatures which increases lactic acid production as a consequence. Since carbohydrates are burned faster at cold temperatures this increases the pace per mile that is sustainable at a given temperature. This is in addition to the disadvantage of having less efficient oxygen usage.
Other Performance Considerations
In addition to your pace per mile being negatively impacted, there are other impacts to your performance when the temperature drops.
At lower temperatures your body has to work harder to maintain your core temperature. The result of this is more energy has to be expended simply for maintaining core temperature compared to ideal conditions or warm weather. This increased energy consumption comes at the expense of your running performance as less overall energy is available. Quite simply there are more demands for the same amount of available energy when it is cold.
When running in cold conditions it is important to keep your muscles warm and your core temperature maintained at all times. If you become chilled on a run or allow yourself to cool down for any length of time your body is unable to get back to the prior temperature without returning to a warmer environment. As a result, your performance will suffer.
This is critically important when starting a race. If you head into the cold and do not keep yourself warm and ready to go but allow yourself to cool down you will be at an even greater disadvantage that cannot be overcome. Allowing yourself to get to the point of shivering will quickly rob your body of energy as shivering is produced by your body engaging in the most inefficient muscle contractions it can to generate heat.
Hydration needs are impacted in colder conditions. When the temperature drops your blood pressure rises as your blood flow is constricted. To counter this your body removes excess water in the form of urine. In colder temperatures you do not sweat as much and your body does not trigger thirst the same way it does in warm conditions. As a result, it is very easy to become dehydrated.
Minimal intake of fluid can cause the feeling of needing to urinate, even if it is a small amount.
The same rules apply for hydrating in cold weather as in warm weather:
Safety Considerations
Running in the cold requires paying attention to signals from your body. Unlike in warm weather if you become overheated you can slow or stop activity to prevent heat related illness or heat exhaustion. In cold weather, the onset of hypothermia is a real risk and can only be treated by warming the body by immersing yourself in warmer temperatures. Advanced signs of hypothermia include slowed or slurred speech, loss of concentration and loss of coordination.
There is also the risk of frost nip or frost bite, especially in very cold conditions where sweat can freeze to the skin.
Many runners fear that in very cold temperatures their lungs or airway tissues can freeze and cause damage. Some runners experience pain or stinging in their lungs when exercising in the cold.
Fortunately this is one concern that is largely unfounded. Your body is incredibly efficient in heating air before it makes it to your lungs so the risk of sub-freezing air killing tissue or freezing your lungs is not a concern. But some do struggle with breathing in cold weather.
Much of the time this is due to dry air being inhaled rather than cold air. You might try inhaling through your nose as much as possible or purchasing a running mask to help warm and moisten the air before you inhale it.
By knowing the impact of running in cold weather, you can plan your training, racing and pacing effectively and set realistic expectations for your performance. You can’t control the conditions, but you can optimize your planning and approach.
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