The February 2016 Running Challenge
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Still not running (obviously) or even much walking, but I wanted to share: My younger son, who graduated in '15 and has been a bit frustrated in finding a job (much less a career), has been offered a position teaching English in <drumroll> Japan! He's very excited, as are we. WE are feeling a bit more trepidatious about sending him to the other side of the world... especially since (AFAIK) I don't have any of my MFP running family over there!
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@9voice9 -Glad the surgery went well. Here's to a speedy recovery!
@ceciliaslater -That stinks. I have been there too. But it will all be worth it when you are back to 100%. Hang in there!
@Elise4270 Tough to say without an x-ray, but there is definitely some bruising. I think you should rest and ice it and if it still bothers you get it checked out. When I had a stress fracture in my metatarsal, I could not comfortably walk on it and running was pretty much out of the question.0 -
kristinegift wrote: »No morning run for me today! Storms kept me up til about 1 am, so when my alarm went off at 6 I just muttered "nope" at my phone and turned it off.
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@WhatMeRunning you may be modest, but you've been one of my three biggest inspirations here since I started running. The other two are @Stoshew71 and @mwyvr. Since we seem to have started our fitness journey at similar ages and in similar situations, the three of you have led the way and have shown me that what I wanted to do can, indeed, be done! BTW, you're race list is EPIC!Most ultra people I heard don't actually do a 30 mile training run (tho I could be wrong). Instead they do back to back long runs. So Saturday they would do a 20 miler and then Sunday do an 16 or 18 miler for example.
A met a new trail running friend in January. The first time I met him on the trails, he was running 20 miles on Saturday, 20 on Sunday. Then tells me he's had to cut back because of injury. Normally he does 30 miles Saturday, and another 30 miles on Sunday. For the month of January he ran over 350 miles. He tells me that he runs so much he never trains for any particular race. He's just always ready. I think he said his longest race has been 100 miles. Just one person, but an interesting anecdote, I thought.
Regarding the long run and a limit of 2.5 hours due to injury prevention...I've read about doing a simulated 20 mile run by running long (but shorter than 20 miles) two days back to back but what about using cross training? Say biking for an hour or more followed by 2.5 hours of running? Would there be benefit to that?
Thank you sir. I find inspiration inside everyone. You guys truley are great in what each and everyone is doing.
@7lenny7 Your new trail friend is what I would called Extreme. But not in a bad way.
As far as long run, you lose the benefit if you break it up. Even with cross training thrown in.
But if you can run for 2.5 hours, I would say that alone is a good workout. You would just need to keep that consistent and over time you will eventually be able to do the 20 miles within that 2.5 maybe 3 hour limit.
Now if you ran for 2.5 hours then biked for another hour, I am not saying that is a bad thing and not a good workout. It's just not the same thing as being able to run 20 miles within the alloted time. Actually it sounds like more fun then some of the workouts I have done. LOL
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@kristinegift My cutback week is supposed to be next week, so we will see. :-)
Let's see if I can do a good Yoda... Smart you are for your body to allow it to rest, hmm?0 -
Now you are talking like me. Potty mouth.WhatMeRunning wrote: »
Where the f**k is March already?!?!?
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Regarding the long run and a limit of 2.5 hours due to injury prevention...I've read about doing a simulated 20 mile run by running long (but shorter than 20 miles) two days back to back but what about using cross training? Say biking for an hour or more followed by 2.5 hours of running? Would there be benefit to that?
There are a lot of ways to simulate the late marathon miles. One of the workouts that shows up several times in my training plan is 2 or 3 miles easy, 4 miles MP, 1 mile T, 4 miles MP, 1 mile T, 1 or 2 miles easy. The amount of easy at the front and end varies, but the core of 2 x (4 miles MP, 1 mile T) is common. This simulates running at MP on tired legs in the second interval of MP, and having to speed up like finishing the marathon in the second interval at T.
I've only done that one once, and it was a real ego boost to find that I still had a 6:30 mile in me at mile 13 of a 15 mile workout. Granted, I did that one on a nice level soft surface (Erie Canal Trail, a segment of crushed stone surface); but I'll add hills to it later on in the program.
Another thing I've see was a week and a half ago the program had me run for 100 minutes on Sunday, after running 22 miles on Saturday. While that entire weekend was at easy pace, the last 2 or 3 miles of Sunday were a bit of a mental challenge from the simulation of having to keep going even on tired legs.
The thing is, I think most of the simulated late miles techniques will work better for runners who have done a marathon before. I don't think I would have appreciated the significance of stuff like this before I actually felt what it was like to run the last 4 miles of a marathon.
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I did 50 miles in January, and my goal is to go 50+ in February. I'm about 10 mile shy with four days to go...0
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But I haven't even begun any back to back long runs yet this year! Although I have run on some trails recently. And had some pizza. And beer.MorningGhost14 wrote: »
Now you are talking like me. Potty mouth.WhatMeRunning wrote: »
Where the f**k is March already?!?!?0 -
DATE...............MILES...............TOTAL
2/1.....................REST..................0.00
2/2.......................6.50...................6.50
2/3.......................5.00.................11.50
2/4.......................5.00.................16.50
2/5.....................REST.................16.50
2/6...................... 7.50..................24.00
2/7.....................20.00..................44.00
2/8.....................REST.................44.00
2/9.......................6.25..................50.25
2/10.....................4.00..................54.25
2/11...................REST.................54.25
2/12.....................6.00..................60.25
2/13.....................4.75..................65.00
2/14...................12.75..................77.75
2/15...................REST.................77.75
2/16.....................5.25..................83.00
2/17...................REST.................83.00
2/18...................REST.................83.00
2/19.....................4.25..................87.25
2/20.....................3.00..................90.25
2/21...................REST.................90.25
2/22...................REST.................90.25
2/23.....................8.00..................98.25
2/24.....................6.25................104.50
2/25.....................5.00................109.50
Upcoming races:
May 14, 2016 Glacier Ridge Trail Ultra 50K (Portersville, PA)
June 4, 2106 38 Mile Night Fun Run (Kettle Moraine State Forest, WI)
October 1, 2016 Cloudsplitter 100 Mile (Pine Mountain, KY)
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That looks quite hilly. But also amazing!0
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@9voice9 So glad your surgery went well. Now for a speedy recovery!!
@MorningGhost14 OMG that's beautiful! Looks like it would kill me though
I have some good news already today and I haven't even been to the PT yet! Monday I "ran" (more of a huff and puff, drag and crawl my way down the street and back without any parameters except to just run for the love of it) like @7lenny7 suggested and realized how much work I needed to do to get back to where I was. So I reverted to what I did when I first started. Sign to sign, driveway to driveway. Leap-frogging my way thru the entire time. Tuesday I walked. Yesterday I ran again. Sign to sign etc, but here's where the really good news comes in...after running Monday the muscle hurt, was hurting Tuesday, felt better yesterday. After the run yesterday I expected pain today and tomorrow. But you know what?? A little bit of soreness...NOT actually painful!! I see the PT later this afternoon and I'm sure I'll hurt tomorrow because of that, but I'm so freaking excited that I can see the light at the end of the tunnel finally! Like @WhatMeRunning says....Come on March!!!0 -
Even if I'm a little late to join the party: I like the long run discussion and enjoyed reading it a lot :-)
It's especially interesting for me because the "25/33%" rule is the one running rule I break a lot of the time. Maybe because, if I'm completely honest, I always feel like it "doesn't apply to me", but rather to people who run a lot:
If I ran 6 times per week, and my 5 runs during the week would be an average of 10km long, then I could run 25km as long run and still have the long run at 33% of the weekly distance..
However, I don't run nearly that often - I try for at least 4 times per week, but sometimes the only way to squeeze in run number four is doing it at the gym before strength training. Since my gym has a "max 30 min" rule for cardio machines, and my 5k PR happens to be slightly below 30 min, it's not surprising that the extra distance I can get in that way is rather limited. Right now, I'm considering to drop my crosstraining day completely (since it turned out cross-country skiing is not my sport at all). Then I could add another running day. But so far I planned my training with 4 run days.
So, if for example my midweek runs are 8km + 13km + 4km, and I wanted the long run to be 25%-33% of that, that would put the long run at 8km to 12.5km - which happens to be actually shorter than one of the runs during the week! Rather than doing that, I'd probably have no qualms about doing 17km as a long run. Even if that means the long run will be 40% of the weekly milage, I don't feel like that is excessive compared to the length of the other runs.
As a more extreme example: In the past, when I was running only 3 times per week, I used to have weeks like 5km + 7km during the week, with a 10km long run on the weekends, i.e. making up more than 45% of the weekly distance. But with three runs per week, the only way to have the long run at 33% would be to run the same distance all the time - that just didn't make any sense to me. It just doesn't work until you run longer distances and more often.
There are reasonable arguments for the "25/33%" rule.
But on the other hand, I was chatting to a guy at the running store (another customer) a while ago, who was vehemently against adding more runs for the sole purpose of "getting the percentage down". His argument was that if I went from three midweek runs to, let's say, five 10km runs, that wouldn't prepare me better for a 20km run on the weekend. Sure, the long run would only be 30% of the week that way, but it would still be twice as long as my other runs, and I'd have only one non-running day and therefore less time to recover.
His advice was instead to try to have one "medium long" run in the middle of the week, which should be 75% of the long run. I found his arguments quite convincing, which is how I ended up with weeks like "8/13/4 + 17" in my training plan (8/13/6 would have been nicer, but... stupid gym treadmill time limit). I can't claim to have seen any scientific evidence to support that this is a good approach - I can only say that so far, it's worked for me (disclaimer: for me, I'm not telling anyone to distribute their run distances like that).
Of course, at that point someone else at the store joined the discussion to say that no, that's nonsense, you have to run more days per week, and then they were discussing whether "base building" or "enough recovery" were more important, with good arguments for both...
Of course, I'm only training for a half, so my long runs are near-where as long as for people training for a full marathon.
It would be interesting to see actual numbers of injuries compared to the percentage that the long run makes up, also taking into account how many runs per week the subjects do. But I don't think I've ever come across a study like that - anyone ever saw something like that?
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MorningGhost14 wrote: »This is where my October race is being run...
@MorningGhost14 take me with you0 -
February goal 80 miles
2/1 3.8
2/2 4.17
2/3 bad life day
2/4 4.00
2/5 3.82
2/6 preparing a Superbowl Luau
2/7 hosting a Superbowl Luau
2/8 sick
2/9 4.02
2/10 10.00
2/11 rest
2/12 snorkel 3 hours
2/13 3.25
2/14 3.52
2/15 3.34
2/16 rest
2/17 6.48
2/18 3.12
2/19 3.54
2/20 rest
2/21 6.32
2/22 2.12
2/23 8.07
2/24 travel
2/25 4.72
Total 74.29
@9voice9 speedy recovery!
@Elise4270 ouch.....please get it checked....
Upcoming races:
3/20 Big Island International 1/2 marathon
6/26 SHEPower Virtual 1/2 marathon
11/13 Las Vegas Rock n Roll 1/2 marathon
Ticker is my goal for 2016 and accumulation to date:
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Date Miles today. Miles for February
2/1 7.55 miles - 7.55
2/2 7.4 miles - 14.95
2/3 4.5 miles - 19.45
2/4 7 miles - 26.45
2/5 REST DAY
2/6 16 miles - 42.45
2/7 REST DAY
2/8 10.5 miles - 52.95
2/9 7.5 miles - 60.45
2/9 3.2 miles - 63.65
2/10 6.4 miles - 70.05
2/11 7.5 miles - 77.55
2/12 6.3 miles - 83.85
2/12 3.3 miles - 87.15 <<< Daily double
2/13 16 miles - 103.15
2/14 REST DAY Happy Valentines Day
2/15 8.1 miles - 111.25 << First run of 2 today
2/15 4 miles - 115.25 << Second run of the day. I hate cold rain.
2/16 10 miles - 125.25
2/17 5 miles - 130.25
2/18 11 miles - 141.25
2/19 6.2 miles - 147.45
2/20 16 miles - 163.45
2/21 REST DAY
2/22 8.5 miles - 171.95
2/22 4 miles - 175.95 << Another daily double
2/23 8 miles - 183.95
2/23 4 miles - 187.95 << Another daily double
2/24 6.2 miles - 194.15
2/25 8 miles - 202.15
Upcoming races:
UAH Spring Road Race 8K - 3/6
Oak Barrel HM - 4/2
Bridge Street HM - 4/10
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler - 6/25
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My first time on here for a while due to injury and it seems there's a lot of it about at the moment! I'm hoping to do my first run for 2 weeks on Monday, fingers crossed all goes well and i can get back to my half marathon training soon. Good luck to all you other injured lot, I hope you're all back on the road (or track or trail!) soon
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Ohh my preliminary self diagnosis is tendon sheath inflammation! Oh that's so much better than a stress fracture... In a bit I am heading to the bone and joint clinic for a some what professional opinion. Sacrificed a much needed hair cut appointment, but I'd rather be running than trimmed up!0
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