October 2015 Running Challenge
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10/1 - 3.1 miles on the 'mill; plus 5.8 miles / 20 minutes on stationary bike.
10/2 - Had to skip run/workout for a life insurance physical (bloodwork, etc.). Then, they couldn't get me to bleed, so I'm gonna have to do it again! Grrr!
10/3 - 11.5 miles with HM group; cool, beautiful weather!
10/4 - waaaayy overslept!
10/5 - not off to a good start this month; kids up half the night with illness / asthma issues
10/6 - 4.75 miles on a beautiful, cool morning.
10/7 - 4.85 miles of hills with HM group
10/8 - 4.65 miles
@kareF - I ran based on time when I first started, because I didn't have a really good way to track mileage. It is a little less stressful, because you can focus a bit more on stride, cadence, how you feel, etc.
@kristinegift - Now that "race season" is almost over, I gotta get back to some other work too...my abs, shoulders, etc. are getting soft. Free beer?!? No one ever gives me free beer after a run...is this a NJ thing?
@skippygirlsmom - I'm not sure I am talented enough to manage any of those relacing strategies. But, I have heard they can make a big difference for people.
Way to be awesome, All!0 -
Date Miles today. Miles for October
10/1 6.6 miles - 6.6
10/2 6.75 miles - 13.35
10/3 22.1 miles - 35.45
10/4 REST DAY
10/5 10.75 miles - 46.2
10/6 10.5 miles - 56.7
10/7 6.6 miles - 63.3
10/8 10 miles - 73.3
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Reading everyone's distances.. I am so jealous of all the distance everyone is able to do in one single run!
Don't focus on what everyone else does. You only have to be better than your old self.
When I first started exactly 2 years ago, I was doing only 3 miles on the treadmill 3x a week (9 miles a week). 2 years later I can run 60+ miles in a week. Just start slow and be consistent. Slowly build up your mileage.Just wondering if anyone here runs for a certain time rather than distance? I've been upping distance slowly but find concentrating on a particular distance stressful.. I know that I can run 3km in just over 20 mins.. So I am thinking of setting 10 min time cues rather than distance cues.. Does anyone else do this?
I am race-centric, so all my training is based upon mileage. I am currently training for a marathon in December. My long run maxes around 20 miles. Since long runs should be no more than 35% of your weekly mileage, I have to make sure I can do a 60 miles/week to support that 20 mile long run.
When you say 10 min time cues, I am assuming lap splits?
As far as concentrating on a particular distance and having it feel stressful, are you thinking about the whole distance you have to do? Maybe break it up into smaller distances in your mind?
Just think about doing 1 km, then when you are done, think about just that second km, and so on...
And make sure you are only running at a conversational pace as you are slowly building up your mileage. You should be able to hold a regular conversation with a running buddy with no worries about breathing hard, or if you run a lone, since the Happy Birthday song or recite your ABC's out loud. If you can only get out 2 words at a time because you are breathing too hard, then slow your pace down until you can.0 -
skippygirlsmom wrote: »@stoshew71 great post on the recovery run
Thanks for that.
I may have to caveat what I said concerning the post workout routine for a recovery run. here is what I posted yesterday to that regards.When we run (especially at high intensities or long distances) we loose stored carbs in our muscles cells (glycogen). After a major workout, there is a window (between 30 to 60 minutes) of when our muscles become really sensitive to insulin to allow rapid recovery to basically allow the insulin to "shove glucose" back into our muscle cells. We call this high uptake of glucose. You actually don't need a hard workout to experience this high uptake. You can also do an active recovery run. Not intense to cause more training stimuli, but enough to get the blood moving and cause an "anabolic phase". So after a recovery run, it is very important to consume enough fast acting glucose (simple carbs) that are quickly digested and absorbed into our body. The video I posted the other day suggested 1/2 our body weigh in grams of carbs (so if you weigh 150 lbs you need to consume 75 grams of carbs within this 30-60 minute window). It is also good to eat quick absorbing protein in this window since our muscles also have a high uptake of amino acids as well. The suggestion was for every 4 grams of carbs, to eat 1 gram of protein. So that same 150 lb person who will eat 75 g of carbs should also take in ~19 g of protein.
1/2 your body weight in grams of carbs and 1/8 your body weight in grams of protein is a good ratio and amount for your post Long Run. It may be too much for your recovery run tho. It depends on many factors. How many calories you actually burnt on your recovery run, if you ran fasted, or if you took any calories while running. If this seems like too much calories for your recovery run, then maybe split it in half. You do want to get in at least 10 grams of protein with 40 grams of carbs. So that should be your minimum. And remember your 30-60 minute window after you stop running. very important to make this work. Also, it may be a good idea that your recovery run should last for at least 30 minutes. Mine usually last for about an hour. Sometimes longer. It depends how sore I am and what my pace is to run 6 miles on that particular day.
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@skippygirlsmom thanks! I have a half in March, so I may just take it easy this month and heal up. Otherwise, I may have issues when I start the training.
The headband is Fit Chick. "Made with love from Oklahoma". Cute story- woman takes up running to deal with the stress after her son was diagnosed with autisum. In search of a better head bad she made her own.
http://fitchicheadbands.com/ I just love how running connects us to so many people.
I found mine in a local running store, OK runner. They can be purchased online. They are comfy and stay put. Think about 7$ each. There is a directory online listing where you can find them.0 -
@skippygirlsmom thanks! I have a half in March, so I may just take it easy this month and heal up. Otherwise, I may have issues when I start the training.
The headband is Fit Chick. "Made with love from Oklahoma". Cute story- woman takes up running to deal with the stress after her son was diagnosed with autisum. In search of a better head bad she made her own.
http://fitchicheadbands.com/ I just love how running connects us to so many people.
I found mine in a local running store, OK runner. They can be purchased online. They are comfy and stay put. Think about 7$ each. There is a directory online listing where you can find them.
@elise4270 Great story I'm going to check her out and support her!
@skippygirlsmom - I'm not sure I am talented enough to manage any of those relacing strategies. But, I have heard they can make a big difference for people.
@karllundy the trick is to let the running store do it
LOL or Skip she's a professional now
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August: 66.23 of 75 miles
September 79.3 of 92
October.... I'm going to aim I think for 50.
10.1.15... 4.... 33 min- rainy but good.
10.3.15- 12 miler FLOP
10.6.15...3.04....26 Min- late night run- felt really stressed in the lungs- think the lack of a long run might have been a bad call. Ah well.
10.7.15... 2... 16:30- easy shake out run- technically the last official run before the half- but I suspect we'll go for a light easy miler Friday night. I think I'm going to opt out of my new belt for this weekend- I have essentially only run 5 miles in it- it was okay with a shirt on- but I prefer running shirtless- and it just rubs a little to much for my own comfort for that time frame. I'll use my beat up arm band as I always have and call it a day.
I did get newer pants- thinking just in case it was colder- and rainy- I'd be okay with them not sliding at all (Fresh elastic etc etc)- but I ran in them and they are mighty thick- they won't be my first choice. Ah well- I think I"m okay- I'm carbing "up" as it were (at least for me!!)
I'm going to be so sad when I stop running and get fluffy again LOL
9.04 of 50
Total Half Training Mileage
193.4 of total 225
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@jorocka you are going to kill it this weekend, you are so ready for this. Sorry the belt didn't work out. I trained with one for my half and didn't wear it. The site @elise4270 told me about for the headband has these belts http://fitchicheadbands.com/collections/fit-belt/products/fit-belt-audra I'm thinking of trying one, they look very comfortable.
BTW girl you were never fluffy!0 -
After last night's loss (not unexpected, but disappointing), had to work off a bit of steam today, so hit up the track with a friend. Ended up doing a pyramid (1 lap, 2 laps, 3 laps, 4 laps, 3 laps, 2 laps, 1 lap) with him as I chased him down on each giving him a 30 sec/lap head start. Been a while since I did any speedwork on a track, but figured I should get some in as I won't be near one after I return to the warm south this weekend.
10/1 - 7 miles
10/2 - 8.5 miles
10/3 - 4 miles (pace run at 1/2 marathon speed)
10/4 - 9 miles
10/5 - 8.5 miles
10/6 - 8.5 miles
10/7 - 8 miles
10/8 - 8 miles (w. 0.25-0.5-0.75-1-0.75-0.5-0.25 pyramid @ 6:35 pace)
Total: 61.5 miles
Goal: 170 miles
Remaining: 108.5 miles0 -
I posted an interesting article from RW on Negative Thinking Boosts Injury Risk
Runners who beat themselves up over bad performances tend to push hard when they should back off.
http://community.myfitnesspal.com/en/discussion/10266004/negative-thinking-boosts-injury-risk0 -
12km this morning for a total of 48km/30 miles for the month (Oct goal 250km). After 2 weeks of taking it easy post-race, I'm feeling ready to get in a good long run this weekend. I've missed those!0
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skippygirlsmom wrote: »@jorocka you are going to kill it this weekend, you are so ready for this. Sorry the belt didn't work out. I trained with one for my half and didn't wear it. The site @elise4270 told me about for the headband has these belts http://fitchicheadbands.com/collections/fit-belt/products/fit-belt-audra I'm thinking of trying one, they look very comfortable.
BTW girl you were never fluffy! thank you
I'm pretty excited- little nervous about the hills- but over all I feel comfortable- I feel like I really can hit my stride after 2-3 miles and just settle in and be good.
I'm not like crazy upset about the belt- I just didn't get enough time in it to not feel nervous- no new gear on a race and that jazz.
I could probably make a soft stretch one.
LOL- I told my SO I got a new belt- it's kind of a running belt thing it's new and should work well- bla bla bla- and he looks at me when I get back and he goes- that's not new- it's a F**king Fanny pack- you're not cool- you're a dork.
HA HA HA
#lovethatguy
Now. the big question I have for the day- I need some opinions folks!!
What color lipstick to wear- because you know I'm not running without lipstick.
Purple- pink- red- or orange!!!0 -
I managed 44miles in Sept. Goal for Oct 50miles run/walk.
10/3 2.91
10/4 5.16 (8.07)
10/5 3.21 (11.28)
10/7 3.12 (14.4)
10/8 3.29 (17.69)
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Remember my "loose change" advise for running form and engaging your glutes?
Well here's an exercise you can do to stregthen those glutes and your core.
Mule Kicks:
https://www.facebook.com/competitor.running/videos/10153514820814792/0 -
LOL- I told my SO I got a new belt- it's kind of a running belt thing it's new and should work well- bla bla bla- and he looks at me when I get back and he goes- that's not new- it's a F**king Fanny pack- you're not cool- you're a dork.
HA HA HA
#lovethatguy
Now. the big question I have for the day- I need some opinions folks!!
What color lipstick to wear- because you know I'm not running without lipstick.
Purple- pink- red- or orange!!!
@jorocka - HYSTERICAL!!!! Now the important stuff, what color do you plan to wear that day? I'm a fan of pink myself, but I can see you with a great orange for sure.
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@Clarewho Thanks! I was thinking this might work for me until I read what @patrikc333 said.. lol It's a good point about the distance vs time and I don't exactly want to lose distance.
@skippygirlsmom thank you!!! I have to be reminded of this a lot! I made it to 5km a few times a couple of weeks back but my shins didn't like it so I had to cut right back again. My physio doesn't want me to stop running though as it's not fixing the problem (my calves are not strong enough in the leg I get splints).. So although running takes its toll on my leg, I am still pushing through.
@7lenny7 Everyone here is so inspiring! I really enjoy running though have always had troubles with shin splints and when they start up I've always stopped, until now. I've been running *very slowly
for 10 weeks now!! so very new to it.. but love it! Thanks for making me feel welcome!
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@karllundy Thanks I thought it might help me but thinking I might stick to distance after some of the other good points that have come up
@Stoshew71 Thanks for all your advice! You have seriously made my day with your story on how you got to where you are with your running! Fantastic! 0 -
October goal: 45
10/1 - 2.2 miles
10/3 - 3 miles
10/5 - 4.1 miles run/walk
10/8 - 3.1 miles
October: 12.3 of 45 miles completed
I am so happy about the cooler weather! I'm also going to start increasing my miles a little bit. I'm going to try to make it a point to run at least 3 on each run.
I'll catch up on posts when I get home tonight. Happy running everyone!0 -
upside- He is no willy wonky- he don't sugar coat *kitten*skippygirlsmom wrote: »
LOL- I told my SO I got a new belt- it's kind of a running belt thing it's new and should work well- bla bla bla- and he looks at me when I get back and he goes- that's not new- it's a F**king Fanny pack- you're not cool- you're a dork.
HA HA HA
#lovethatguy
Now. the big question I have for the day- I need some opinions folks!!
What color lipstick to wear- because you know I'm not running without lipstick.
Purple- pink- red- or orange!!!
@jorocka - HYSTERICAL!!!! Now the important stuff, what color do you plan to wear that day? I'm a fan of pink myself, but I can see you with a great orange for sure.
LMAO- ah well- whatever- I like my orange nonefanny pack fanny pack. Just not for this weekend!
I was leaning purple- I think it depends on my pants (silly I know) but I shall post selections of options- because we all know a run doesn't count unless you have a matching outfit!!!
I think orange or purple- I typically reserve red for my pin up stuff- and it doesn't wear as well long term. I'll post samples... he he heh 0 -
upside- He is no willy wonky- he don't sugar coat *kitten*skippygirlsmom wrote: »
LOL- I told my SO I got a new belt- it's kind of a running belt thing it's new and should work well- bla bla bla- and he looks at me when I get back and he goes- that's not new- it's a F**king Fanny pack- you're not cool- you're a dork.
HA HA HA
#lovethatguy
Now. the big question I have for the day- I need some opinions folks!!
What color lipstick to wear- because you know I'm not running without lipstick.
Purple- pink- red- or orange!!!
@jorocka - HYSTERICAL!!!! Now the important stuff, what color do you plan to wear that day? I'm a fan of pink myself, but I can see you with a great orange for sure.
LMAO- ah well- whatever- I like my orange nonefanny pack fanny pack. Just not for this weekend!
I was leaning purple- I think it depends on my pants (silly I know) but I shall post selections of options- because we all know a run doesn't count unless you have a matching outfit!!!
I think orange or purple- I typically reserve red for my pin up stuff- and it doesn't wear as well long term. I'll post samples... he he heh
Tell him it's European!
https://www.youtube.com/watch?v=-d_VAWyCFE8 0 -
@jorocka I like purple too
@stoshew71 you are to running like Dinozzo is to NCIS - a move reference for all occasions ha ha0 -
So if you want to try running outdoors but insist on still using the treadmill, here is a compromise between the 2.
https://www.facebook.com/BamMargera/videos/10152769239211374/0 -
@kareF - I ran based on time when I first started, because I didn't have a really good way to track mileage. It is a little less stressful, because you can focus a bit more on stride, cadence, how you feel, etc.
@kristinegift - Now that "race season" is almost over, I gotta get back to some other work too...my abs, shoulders, etc. are getting soft. Free beer?!? No one ever gives me free beer after a run...is this a NJ thing?
@skippygirlsmom - I'm not sure I am talented enough to manage any of those relacing strategies. But, I have heard they can make a big difference for people.
Way to be awesome, All!
Race season almost over?! I feel like it just started! Free beer doesn't seem to be NJ specific! I've done lots of Midwest races with beer at the end, and I know at home in IA and here in Princeton, local restaurants give out a free beer to get the runner traffic (usually from a group or club) in the door. We usually go and get the free pint and then buy food so they make a killing 0 -
So if you want to try running outdoors but insist on still using the treadmill, here is a compromise between the 2.
https://www.facebook.com/BamMargera/videos/10152769239211374/
I sort of love that. It reminds me a little of the Elliptigo: http://www.elliptigo.com/
@JoRocka You are so much cooler than a fanny pack! But your SO is hilarious.
Me, I am not so cool today. Just doing nothing. Lettin' my toes hang out in the breeze and toughen up before I put the shoes back on tomorrow.
10/1 8.25 treadmill run at just around 12:00
10/2 3.75 treadmill run at 11:28
10/3 rest
10/4 3.0 @ 12:03 outside
10/5 unplanned busy busy "rest" day
10/6 5.25 @ 11:40 on the treadmill and strength training
10/7 6.0 @ 12:05 on the park trail (and 2.5 walking to and from school/warm up/cool down--not counted)
10/8 rest
10/9
10/10
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kristinegift wrote: »
Race season almost over?! I feel like it just started! Free beer doesn't seem to be NJ specific! I've done lots of Midwest races with beer at the end, and I know at home in IA and here in Princeton, local restaurants give out a free beer to get the runner traffic (usually from a group or club) in the door. We usually go and get the free pint and then buy food so they make a killing
Ok, race season isn't almost over, but I only have one more major one planned. Either way, I need to get back into the weight room, etc. I occasionally get free food after group runs, but so far no beer. Usually after a race there is free beer somewhere, but always something water-y and flavorless (Michelob Ultra, Bud Light, yada, yada, yada). I have done one or two races that were sponsored by microbreweries that ended with good beer, but it isn't frequent.
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kristinegift wrote: »
@kareF - I ran based on time when I first started, because I didn't have a really good way to track mileage. It is a little less stressful, because you can focus a bit more on stride, cadence, how you feel, etc.
@kristinegift - Now that "race season" is almost over, I gotta get back to some other work too...my abs, shoulders, etc. are getting soft. Free beer?!? No one ever gives me free beer after a run...is this a NJ thing?
@skippygirlsmom - I'm not sure I am talented enough to manage any of those relacing strategies. But, I have heard they can make a big difference for people.
Way to be awesome, All!
Race season almost over?! I feel like it just started! Free beer doesn't seem to be NJ specific! I've done lots of Midwest races with beer at the end, and I know at home in IA and here in Princeton, local restaurants give out a free beer to get the runner traffic (usually from a group or club) in the door. We usually go and get the free pint and then buy food so they make a killing
Speaking of free beer after the race, my wife and I are doing the Warrior Dash in Pulaski, TN Saturday morning. We did it last year as well and after the race we got a free ShockTop straight from the tap. I got the Belgium Wheat and Jennifer got the Apple Crisp. She normally doesn't like beer but was willing to try. It's the only beer she likes now, the Apple Crisp. lol
We are hoping for more Saturday morning.0 -
Ok, race season isn't almost over, but I only have one more major one planned. Either way, I need to get back into the weight room, etc. I occasionally get free food after group runs, but so far no beer. Usually after a race there is free beer somewhere, but always something water-y and flavorless (Michelob Ultra, Bud Light, yada, yada, yada). I have done one or two races that were sponsored by microbreweries that ended with good beer, but it isn't frequent.
@karllundy, you need to make your way north and do one of these races:
http://www.breweryrunningseries.com/
This is the series that got me started running.
I'll admit that for a couple of races not associated with this, I had a cooler in my truck with one (or more) quality craft beers waiting for me.
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I can tell it's getting cooler and less humid - am picking up speed. Another great evening run.
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Date Miles MTD ------ ----- ----- Oct 03 6.0 6.0 Oct 04 11.2 17.2 Oct 06 4.3 21.5 Oct 08 6.3 27.8
6.3 Miles on the Treadmill, but at least I caught Jeopardy while I worked through my miles!0 -
10/5 3.5 miles
10/6 4.0 miles
10/8 3.0 miles for a total of 10.5 miles out of a goal of 42 miles.0
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