July 2015 Running Challenge
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Got my 10k in this morning, shooting for something in the 4 mile range tomorrow.
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DATE ... MILES
7/1 ... 5
7/2 ... 5.5
7/4 ... 10
7/5 ... 10
7/6 ... 2
7/7 ... 6.5
7/9 ... 3
7/11 ... 18
7/13 ... 4
7/14 ... 5.5
7/15 ... 6.5
7/16 ... 7
83/150 goal0 -
You really don't need sports beans or gels or gummy bears or the sorts for any race that lasts under 90 minutes. Water yes, but not carbs. If you are running aerobically (keeping your pace below your lactate threshold) your body should learn to burn fat for fuel and you should have plenty of glycogen stores as long as you are eating right during training and leading up into your race.
It's better to get up 2 or 3 hours before your race and have a small meal of light carbs as opposed to worry about gu's and gels and sorts on the run. Marathon however is different or any race lasting more than 2 hours. In those situations you have to supplement with fueling because running low on glycogen is a reality in longer races.
I agree with this. I personally don't take anything during training runs under 13-14 miles. I take water with nuun in it on runs longer than 10 miles usually. I do however take a honey stinger gel about 15 minutes before I do a long run. I am generally out the door between 6-6:30 (even on weekends). There is just no way I can get up earlier to eat real food before a run. If I am meetinig someone and starting later (7-7:30 range) then I will eat pb toast or a luna bar about an hour before I run.
I have to say though that on longer (16+) runs I love the honey stinger chews. I like that I can take just a few at a time and spread them out. Plus they taste good!0 -
7.14.15.... 1 M... 12 min Treadmill incline sprints
7.15.15.... 2 M..... 20 min treadmill- 1/4 mile hill work (alternating 2.5%- 9% incline every 1/4 mile)
so 3 of some magical number of miles.
Going to try to get a decent run in Saturday morning 4-5 miles- but we'll see. long weekend ahead!
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Yup, all that.You really don't need sports beans or gels or gummy bears or the sorts for any race that lasts under 90 minutes. Water yes, but not carbs. If you are running aerobically (keeping your pace below your lactate threshold) your body should learn to burn fat for fuel and you should have plenty of glycogen stores as long as you are eating right during training and leading up into your race.
It's better to get up 2 or 3 hours before your race and have a small meal of light carbs as opposed to worry about gu's and gels and sorts on the run. Marathon however is different or any race lasting more than 2 hours. In those situations you have to supplement with fueling because running low on glycogen is a reality in longer races.
That said, I do like using the GU gels personally. I tried using just candy but the main drawback was the lack of electrolytes meaning I had to carry yet another thing to get those. I also feel like I get more energy from the GU than candy due to GU having two kinds of sugars each of which are absorbed by different receptors, meaning you digest it twice as fast than when using one kind of sugar alone.
What you use is a purely personal choice based on what you are looking for, and what your tolerance is to many, many things. Some people feel ill eating some things, others find they have trouble chewing things, etc.
After various candies, GU gels, GU chomps, Sport Beans and just Gatorade, I find I prefer the GU gels. They are small, lightweight, and all I need to worry about carrying on really long runs is water (and only needing to refill with water). Gatorade doesn't work for me if I will need to refill my container, and on races the amount of Gatorade they had out at the aid stations isn't enough for 2+ hour efforts (for me at least) so I will need to take something extra anyway. I personally did not feel the same energy from candy, and my only issue with the Sport Beans was how long it took me to chew them. I like to walk when I take in these things, and I feel the length of time I spent chewing on the beans was just too long for me personally.
You should experiment and find what works for you. But, as mentioned above, you don't need any of these things unless you're running for 2+ hours. I have actually run up to 2 hours without anything with no issues, but anything that will be over 2 hours I do plan to refuel, and have had issues on some runs trying that with no refueling.0 -
Six easy miles today. I really had trouble getting started, just couldn't get into that groove of running. After mile two though the rest of the run flew right by.
7/1 - 12 miles
7/2 - 6 miles (18 miles total)
7/4 - 16 miles (34 miles total)
7/5 - 12 miles (46 miles total)
7/7 - 6 miles (52 total)
7/8 - 12 miles (64 total)
7/9 - 6 miles (70 total)
7/11 - 16 miles (86 total)
7/14 - 6 miles (92 total)
7/15 - 12 miles (104 total)
7/16 - 6 miles (110 total)
Goal 200 miles
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WhatMeRunning wrote: »You should experiment and find what works for you. But, as mentioned above, you don't need any of these things unless you're running for 2+ hours. I have actually run up to 2 hours without anything with no issues, but anything that will be over 2 hours I do plan to refuel, and have had issues on some runs trying that with no refueling.
I'm thinking ahead to my Halloween HM. Based on my last 10K result, it will take me 2hr23m to finish. I expect to get somewhat faster in the next 3 months, but certainly not enough get in under 2 hours.
Thanks, everyone, for your input. I value the opinions of experienced runners such as yourselves.
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@7lenny7 A Halloween race sounds like fun! Which one are you doing? That's a great idea, I'm going to hunt for one right now.0
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WhatMeRunning wrote: »
After various candies, GU gels, GU chomps, Sport Beans and just Gatorade, I find I prefer the GU gels. They are small, lightweight, and all I need to worry about carrying on really long runs is water (and only needing to refill with water). Gatorade doesn't work for me if I will need to refill my container, and on races the amount of Gatorade they had out at the aid stations isn't enough for 2+ hour efforts (for me at least) so I will need to take something extra anyway. I personally did not feel the same energy from candy, and my only issue with the Sport Beans was how long it took me to chew them. I like to walk when I take in these things, and I feel the length of time I spent chewing on the beans was just too long for me personally.
You should experiment and find what works for you. But, as mentioned above, you don't need any of these things unless you're running for 2+ hours. I have actually run up to 2 hours without anything with no issues, but anything that will be over 2 hours I do plan to refuel, and have had issues on some runs trying that with no refueling.
A RD will announce ahead of time what they plan to give out during the race, whether it be PowerAid or Gatorade or Honeystingers, ect. Pay attention and learn early what they will provide to include brand and flavors. Then try on your own during a training run or 2 whether if you like it or not or whether or not it effects your GI or running in a positive or negative way.
A thing about race provided sports drinks. Flavor is not guarentee and neither is concentration. I had Poweraid at one stop that was very watered down and a particular flavor. get to the next aid stop and it was a completely different flavor and was a very strong concentration. What they will do is get a powder and mix the water in. And not all the buckets will be mixed by the same person. In some cases maybe the ice doesn't quite melt the same way. All of this could effect how you take it in. The more that you can control, the better you can expect certain results. This may mean you carrying your own fueling options.
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Another thing. A RD will also announce where the aid stations are going to be. For example, Mile 3 will only be water, Mile 5 Poweraid and Water. Mile 7 Water only. Mile 9 and 11 Poweraid and water. Bathrooms on Mile 5 and Mile 9.
Know what your expected pace is and how long you expect to hit each stop and strategize your fueling based upon where water and or other aid is going to be handed out. If you think you need aid (whether water and/or carbs) you are going to want to take it before your body actually tells you that you need it. Because you are running, all the blood to digest things is being diverted to actually delivering oxygen and glycogen and fatty acids to all your working muscles. So digestion is going to be slower. If you expect to need carb supplementation 45 minutes into the race then you better take it maybe 30 minutes into the race.0 -
melaniefave41 wrote: »@shanaber Maybe more like "what hill?". Lol!
Omg! That looks just like my park run! The long half mile to mile inclines are harder than the shorter steeper hills.0 -
melaniefave41 wrote: »@7lenny7 A Halloween race sounds like fun! Which one are you doing? That's a great idea, I'm going to hunt for one right now.
@melaniefave41, I haven't registered yet, but I'm doing the Monster Dash
Unlike those folks in the pictures, I will not be in costume, unless I figure out a very unobtrusive one. I don't want anything slowing me down or bothering me along the course. I can only imagine how many costume parts are strewn along the way after the race is over.
The course is all down hill (400' drop), starts at the St. Paul Cathedral, goes down Summit Avenue (think old money mansions), then turns down a beautiful tree-lined road along the Mississippi River, ending at a riverside park. All that with the fall tree color should make for a beautiful day.
They advertise on-course bands & DJ's at 10 different locations which will be fun. Race swag includes a "performance zip-up" and a stained glass medal for finishers. I've heard that the group putting it on, Team Ortho, does a great job. I'm getting pretty fired up to do this!!0 -
For a costume in a HM I wouldn't suggest anything more than something along the lines of the UA Alter Ego stuff. At the Garmin HM I saw a fair number of people at the start in Wizard of Oz costumes. I saw none of the costumes at the finish line. Perhaps some of the 10k runners made it the whole way in costume, but along the HM route I saw a Dorothy dress lying on the side of the road, and a rather nice looking witches broom along the trail part of the run. One of the runners nearby commented when we were passing by the Dorothy dress about how she did her last training run in her witches outfit and that in the woods near her house there is now a pointy witch hat somewhere.0
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Two more days to add:
7/15: 5.41
7/16: 4.41
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7/1 - took the 0-fer today after taking my wife to the ER at midnight, I slept in
7/2 - 5 miles on a perfect morning for a run in DSM...you all should be jealous!
7/3 - 4 miles
7/4 - 7 miles, visiting in-laws, partial "trail run" through road construction
7/5 - rest day
7/6 - 3.1 miles; planned for 5 but got completely washed out by huge rain
7/7 - seem to have got a summer cold...slept in, no run
7/8 - getting worse...ugh! May be a sinus infection. Nothing worse than being sick in the summer!
7/9 - still sick...blah.
7/10 - heading out of town for a baseball tournament...still have a cold.
7/11 - FINALLY! 3.5 miles on hotel treadmill (22.6 for month)
7/12 - more baseball...son's team won 9 year-old state championship! Woo hoo!
7/13 - 4 miles at 5:00 a.m., 81° and humid...air you can wear (26.6 for the month so far). Will catch up with everyone's weekend later today.
7/14 - 5 miles, still pretty hot, but not as humid as yesterday. Because of all the missed days from illness, adjusting my goal down to 100.
7/15 - 4.1 miles
7/16 - rest day; had to take oldest son in for his well child check.
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At my speed, I need ~2 hours for 15km.You really don't need sports beans or gels or gummy bears or the sorts for any race that lasts under 90 minutes. Water yes, but not carbs. If you are running aerobically (keeping your pace below your lactate threshold) your body should learn to burn fat for fuel and you should have plenty of glycogen stores as long as you are eating right during training and leading up into your race.
It's better to get up 2 or 3 hours before your race and have a small meal of light carbs as opposed to worry about gu's and gels and sorts on the run. Marathon however is different or any race lasting more than 2 hours. In those situations you have to supplement with fueling because running low on glycogen is a reality in longer races.
I agree with this. I personally don't take anything during training runs under 13-14 miles. I take water with nuun in it on runs longer than 10 miles usually. I do however take a honey stinger gel about 15 minutes before I do a long run. I am generally out the door between 6-6:30 (even on weekends). There is just no way I can get up earlier to eat real food before a run. If I am meetinig someone and starting later (7-7:30 range) then I will eat pb toast or a luna bar about an hour before I run.
I have to say though that on longer (16+) runs I love the honey stinger chews. I like that I can take just a few at a time and spread them out. Plus they taste good!
Nibbling some gummy bears when I reach the halfway point has just become a habit somehow (just like getting some fruits or chocolate or tea at some point in the afternoon when I'm in the office - I'm pretty sure I don't need to "fuel" after two hours of sitting at a desk).
Sometimes I forget about it and the gummy bears stay in my pocket until I'm home, so I'm not sure if I would actually need them on my long runs. But I kinda like taking them anyway - they don't do any harm, and if I wasn't out running, I might munch them on the couch in front of the TV instead ;-)0 -
7/1 - 2 miles
7/2 - 3 miles
7/4 - 4 miles
7/5 - 6 miles
7/8 - 4.7 miles
7/9 - 2.3 miles
7/12 - 3 miles
7/13 - 3 miles
7/15 - 4 miles
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The sport beans are only 100 calories. They work great for me on the hot runs, even the 5+ mile ones. Which is about an hour any how. I think, since I have IBS I'm short on the vitamin B, and hot runs i need the electrolytes.
I'm for what ever works. My husband skips meals and will have a GU before a run.
It's hot again today. 94, but I'm headed out anyhow. Just gobbled cup of frozen blueberries!
Welcome to all the newbies!0 -
Opted to do my speedwork (6x800s today) on a treadmill today due to non-stop rain, and heat. Judging by my heart rate, I picked a too slow of a pace (or didn't account that my prior speedwork was all done outdoors at 80+ degrees), but I'll figure things out over the next few weeks as I do more indoor training in the Florida heat/humidity.
7/1 - 6 miles
7/2 - 6 miles (w. 0.25-0.5-0.75-mile-0.75-0.5-0.25 pyramid @ 1:45 pace)
7/3 - 5 miles w. strides
7/5 - 13 miles
7/6 - 6.5 miles
7/7 - 7 miles w. strides
7/9 - 6 miles (w. 0.25-0.5-0.75-mile-0.75-0.5-0.25 pyramid @ 1:43 pace)
7/10 - 6 miles
7/11 - 5.5 miles
7/12 - 10.5 miles
7/13 - 8.5 miles
7/14 - 5 miles
7/15 - 4 miles
7/16 - 5.5 miles (w. 6x800 @ 9mph w. 400 walk/jogs between each)
Total: 94.5 miles, 3 speedwork sessions
Goal: 140 miles, 5 speedwork sessions
Remaining: 45.5 miles, 2 speedwork sessions0 -
A week slipped by somehow... I did get some runs in though:I'm in (a few days late!)... Training for another half marathon this fall and running some shorter races in the meantime. I ran ~90 miles in June, so I'm aiming to top that this month--let's say 100 miles. I've done ~23.5 so far in July!
4 miles yesterday and 6.25 today, and I'm up to 33.75! It's been so hot and humid here in Boston--my pace is really suffering.
7/9 4.2 miles
7/10 rest
7/11 lacrosse tournament with my son--no running, but 15000 steps!
7/12 same as 7/11
7/13 7.1 miles
7/14 4.1 miles
7/15 5.1 miles
7/16 4.1 miles
for a grand total of 58.35 miles.
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@7lenny7 That sounds like a blast!! Don't blame you know the costume, I would want to be careful to make sure it was something that wouldn't interfere with my running, too.0
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I must be addicted..
I kept telling myself I wasn't going join in for July...
BUT I MUST!!!
I'm lowballing this time since I spent a week on vacation
Count me in for 30mi
Jul 04 - 5.2mi
Jul 10 - 3.8mi
Jul 12 - 5.5mi
spoils of vacation, running new roads: Interlaken, Switzerland
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My training plan calls for 159...
7/02/15 - 3 miles
7/04/15 - 7 miles
7/05/15 - 6.32
7/06/15 - 7 miles
7/08/15 - 7 miles
7/10/15 - 8.06 miles
7/11/15 - 3 miles
7/12/15 - 11.03 miles
7/13/15 - 5 miles
7/14/15 - 5.5 miles
7/15/15 - 5.58 miles
7/16/15 - 6 miles
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7/1: 6.5 miles
7/2: 6.5 miles with the Thursday running crew
7/3: Rest
7/4: 3.1 miles (New 5k PR of 23:42!)
7/5: 12 miles
7/6: 4 miles easy recovery pace
7/7: 5 miles of easy "I'm drowning in humidity" pace
7/8: 4 miles
7/9: 5 miles -- quick, fun ones with the Thursday running group!
7/10: Rest
7/11: 3.1 miles
7/12: 14.3 miles
7/13: 4 miles easy recovery pace
7/14: 5 miles
7/15: 8 miles
7/16: 6.3 miles -- A bit harder than expected with the Thursday running crew, but it was perfect evening weather! Looking forward to a rest day tomorrow though. Left heel felt fine. Taped my right ankle and it also felt fine. One day I'll be ache-free! Plus my cadence is back to about 162-165 now (up from 160s in the beginning of July), so things are on the up & up.
86.86/175
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melaniefave41 wrote: »@shanaber Maybe more like "what hill?". Lol!
Omg! That looks just like my park run! The long half mile to mile inclines are harder than the shorter steeper hills.
Here's the park
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1- rest
2-lunch swim, 12.15 bike
3-0.52 GI upset. Decided to lay on couch and eat popsicles instead.
4-5.18 hot. HI 99, temp 89 humidity 60%
5- 4.80 run, cold spring dip, run
6-rest
7- 3.27 80° 90% precip.
8-rest
9- 3.65 86° 62% humidity
10- no run, SI pain
11-5.47 improved pace!
12- migraine
13- 6.06 Evening run with hubby 91° 68% humidity. Feels like 98°.
14- 2.82 93° 63% humidity. Good run.
15- rest
16- 5.89
34.03/70+
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Goal 40 miles
Completed 24 miles
Tortuous leg day WO Tuesday and too sore for cardio then+yesterday. Still sore today but running actually helped . I did 2.5 miles after my workout this morning and 2.5 this evening so 5 for today.
New total 29 with 11 to go0 -
melaniefave41 wrote: »@shanaber Maybe more like "what hill?". Lol!
Nice Shoes, Are They new?
Looks like you lean a little to far forward on hill climbs.
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July goal 70 miles
7/1 Snorkel 3 hours
7/2 6.25
7/3 horribly ill
7/4 moderately ill
7/5 well enough to do 2.55
7/6 3.15
7/7 2.86
7/8 helped build a chicken coop
7/9 built more of a chicken coop (my anniversary gift)
7/10 rested from building a chicken coop
7/11 6.26
7/12 rest
7/13 3.19
7/14 3.59
7/15 rest
7/16 4.41
Total 32.43
(Ticker is my goal for 2015 and accumulation to date)
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