April 2016 Running Challenge
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AdrianChr92 wrote: »I'm already at 34 km per week and it's getting a toll on my legs to increase it further. I read somewhere that ligaments and tendons can be very slow to catch up with your muscles and aerobic capacity so I guess I shouldn't push too hard and just go as slow as possible. I figure this will give my body some time to get used to a mileage before increasing it further.
This is a very important point you make here.
The cardio vascular system is the quickest to improve and is also the quickest to degrade when you take a long extended rest (like nursing an injury).
Muscles and stuff take a very long time to build up (in comparison) but they are also the slowest to degrade when you take a break.
https://www.youtube.com/watch?v=5TWzC0KA6uo 0 -
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1.4 - rest
2.4 - hike out to Frankenstein (missed cycling)
3.4 - 13.4 km - 5 super slow, 7 hills and stuff (new shoes!)
4.4 - Should have been gym, was rest.
5.4 - 8.4 km - hard time focusing on the run. Pace fine, despite a lot of stop and go.
total 21.8 km April goal 140 km
Running thoughts: today's run felt comfortable and even with a lot of stop and go, HR return to rest was very fast. Taking that as a good sign that the rest days had a positive effect. Which is important, I've got 28 more km's this week and travel to Paris tomorrow (my second daughter lives there), then Switzerland next week - with family. They seem excited to do something adventurous so it might be hiking and running near Eiger or Geneva. Need to decide tomorrow.
I also need to look for a "sport adventure" for 2nd daughter - she is up for doing something not related to cycling (her older sister did RAGBRAI with me). Need to be a vision quest kind of thing... Ideas? I mentioned sky running ... (lololol...)0 -
AdrianChr92 wrote: »I'm already at 34 km per week and it's getting a toll on my legs to increase it further. I read somewhere that ligaments and tendons can be very slow to catch up with your muscles and aerobic capacity so I guess I shouldn't push too hard and just go as slow as possible. I figure this will give my body some time to get used to a mileage before increasing it further.
This is a very important point you make here.
The cardio vascular system is the quickest to improve and is also the quickest to degrade when you take a long extended rest (like nursing an injury).
Muscles and stuff take a very long time to build up (in comparison) but they are also the slowest to degrade when you take a break.
Not quite.
Muscular tissue repair may be a thing of hours or days while cardiovascular performance improvements take weeks. Osteoblast remodelling (building) may be a relatively slow process, but it remains generally much faster than osteoclastic changes (bone loss - which tend to be slooow processes).
One can see a change is muscular performance in weeks. Muscular volume in months. Ligament repair, remodelling (or wear damage) may be much longer.
If you want to get a personal idea of fitness, fatigue and performance curves try https://sporttracks.mobi. You can upload your Garmin runs and it will calculate the curves seen in those videos:
My curves - you can see how tapers work - reducing training improves performance, while fitness reduces slowly (and fatigue a little faster).0 -
Had a great run this morning despite both Hobbes and I being tired from agility last night where we also ran and ran. It was warm but there was a wonderful cool breeze. I am working on following the Mafftone HR base building so trying to keep my HR under 125. Today was easy, the previous days not so much because of the heat.
Has anyone tried out the MAF iPhone app?
I am also trying to eat a bit more - so today a bit more protein and fat calories (good fats from avocados, cheese and peanut butter). I am hoping it helps me to finish my longer runs, especially with more energy.
I added more races to my list - seems like I have a race almost every month starting in June until the end of the year! Wow!!
@ceciliaslater - Hobbes is very upset about your Maggie! His picture was already in my profile but I am leaving it there in honor of Maggie too!
@pthyay - Now a days I run 4 days during the week 4-6 miles depending on my schedule and a long run on the weekend. Right now I am running slow to build up base miles and hopefully some speed before my next race in July. Note that most of my gains in distance and time improvements have come since being in this group. I have learned so much from everyone here and they have kept me motivated to keep moving and/or come back from injury. I have run on cobblestones and it is VERY tough on your knees. I also don't like running on cement so where ever possible I run on the asphalt paved street, instead of the cement sidewalk, a paved trail or a dirt trail.
@ddmom0811 - I think the armadillo would be the worst! I don't think they are too harmful but they look zombi-ish terrifying!
@zoe2434 - 3 miles is Great! Don't worry about comparing yourself to others, just look at what YOU have been able to accomplish! Also on headphones - I have women's yurbuds. Mine have a cord but I know several people who have the bluetooth ones. They work great and most importantly are comfortable and stay in my ears, which are very small apparently. They come in a version that allow you to answer calls but those are quite a bit more expensive.
@brian_gunther - Congratulations!!
Way to Go @CChen8520!!
@pcarvalho3 - Most of the races I have run start super early and like @skippygirlsmom, I get nervous and don't eat much. If it were a later race like yours I might have some oatmeal or a piece of toast and peanut butter. I know your race is coming up this weekend but you might try out what you think you might want to have, this week before you run even if it is later in the day. At least that way you will know how it will sit in your stomach.
@EvgeniZyntx - How old is your daughter? Depending on her age what about some kind of obstacle race or mud run? I know they have them here that kids can participate in.
Welcome @sarahschoggin, @rebkah121402, @peacefulrun2, @kbown and @KoraMT ! We have a great group of crazy running addicts here!
Date..........Miles.........Total
04/01.......5.44..........5.44
04/02.......8.33........13.77
04/03.......0.00........13.77
04/04.......5.25........19.02 - + Agility
04/05.......5.21........24.23 - + Strength Training (one armed
)
Upcoming Races - Let me know if you will be running too!
06/25/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
09/xx/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!)
xx/xx/xx - Nike Women's Half Marathon, Los Angeles
12/18/16 - San Diego Holiday Half Marathon0 -
Date Miles MTD ------ ----- ----- Apr 01 103.7 103.7 April Fools!! Apr 03 6.2 6.2 Cohasset 10K, PR and 19th in my age group! Apr 05 5.3 11.5T
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@ceciliaslater that's crazy that you have different antomy than most people, at least you have an answer.
@EvgeniZyntx I second the suggestion for a mud run, but only if your daughter is into getting dirty. Obstacle/mud runs are lots of fun. Or you could try one of those colour runs too.
4/3- 5 miles
4/4- 3.5 miles
4/5- 3.5 miles + weight training
12/600 -
@shanaber Regarding healthy fats- I don't know if it's coincidence. I added omegas fish oil to my diet and I not only feel better I had some kind of crazy mileage week last week with a record running 38 miles/6 days. Seems much of the good fat foods I can't do for one reason or another. My family will only eat so much fish
Nice to see you running again!
@EvgeniZyntx I'm gonna check that performance data. Sounds interesting.. Thanks for sharing.
Not that any ones is bird dogging my mileage- I'm tired, ate crap today, barely can stay awake, trochanteric bursitis, piriformis flare, shin splints pain and it's almost 90 today. Said "naw". Be back amongst the running tomorrow- maybe early, maybe doubles.0 -
April Running Totals (miles)
4/1 – scheduled rest day
4/2 – 13.31 easy
4/3 – 7.83 easy
4/4 – 4.59 easy 30 minutes + 4 strides
4/5 – 14.14 warm up + speed work
April total to date – 39.87
Nominal Challenge Goal – 200 miles
Real Goals: Taper well. Arrive at Hopkinton healthy. Run Boston well. Recover well.
Today's notes – Clear today, but continued unseasonably cold. Temperature at run time was 30° F (-1° C), which was a bit warmer than the forecast. The club had a small turnout; perhaps people are more intimidated by freezing weather in April than they are in February or March.
Ran 2.39 miles in warmup, and had a nice chat with a gentleman a decade older than me who has run Boston 17 times. Picked up a couple pointers that I hadn't before. Well worth running 30 seconds per mile slower than I might have alone.
The workout proper was assigned as 30 minutes easy; 2 x (15 minutes at T, 2 minutes recovery); 3 miles easy. A little arithmetic shows that to be 64 minutes plus 3 miles. Coach says, "Yes, that's a taper workout." Didn't seem like much of backing off to me, and after crapping out of a couple speed workouts the past 2 weeks, I was concerned that I might not be up to it. But it went quite routinely. I had estimated the workout proper would be 10 miles or a little longer; it turned out I underestimated how fast I'd run the early easy and how far I'd run in 15 minutes of T. It turned out to be 11.75 miles.
So today didn't feel like taper, but I felt good for getting it done. Tomorrow will feel like taper again, with an assignment of 40 minutes easy.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA)
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY)
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY)
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY)
July 16, 2016 Shoreline Half Marathon (Hilton, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
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4/1 - 5 miles on the bike around town, 3 mile walk, 45 min strength training (This is what I do when I can't run.)
4/2 - 4.5 mile RUN! (no pain!), 3 mile walk because I love spring weather
4/3 - rest day
4/4 - 3 mile run, 23 min strength training
4/5 - 4.25 mile run
11.75 of 60 miles April running goal
Tonight's run went better. Warm 70 degrees but tolerable. 9:49/9:33/8:56/8:57/last quarter mile 8:56 pace. I guess after I warmed up and made it up the gradual hill, I settled in to that 8:56 pace. I didn't stop for nose blowing today, and only in the last quarter mile had traffic issue and had to walk in grass about 20 secs. Almost 20 min stretching and foam rolling after - that's something I'm taking much more seriously this year and 20 min goes by so fast now.
Happy with my pace but concerned I'm running too hard too often. Tonight was supposed to be easy. I felt good and wasn't miserable, but Friday I really need to slow down my longer run I think.
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Got in a good rest day yesterday, and just did 4 easy miles today with a neighbor as I was a bit worn out from lifting & biking. Trying to keep it easy this week going into Sunday's Ironman 70.3
4/1 - 0.5 mile (pre-lift warm-up)
4/2 - 6.5 miles (speedwork - 6 x 5 min threshold/1 min rest)
4/3 - 20 miles (8 super-easy, 7 easy, 5 mid-hard)
4/5 - 4 miles
Total: 31 miles
Goal: 160 miles
Remaining: 129 miles
Upcoming races:
4/10 - Ironman 70.3 Florida
5/1 - Pittsburgh Marathon
9/25 - Ironman 70.3 Augusta
10/9 - Chicago Marathon (lottery TBD)
11/5 - Ironman Florida0 -
Since my March total was 127.72, my April goal is to beat that by at least 1 mile.
Good luck everyone!0 -
clocked up another 3.1km
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Yay, @brian_gunther and @CChen8520 for completing C25K!
You must feel so happy!
I know I was over the moon when I completed it in December. I recently ran 15K, so this could be you in a few months!
Keep reading and learning from the lovely people in this thread, and happy running!0 -
Date.........Miles..........Total
1/4............Rest..............0
2/4............Rest..............0
3/4.............3.7..............3.7
4/4.............3.0..............6.7
5/4............Rest............6.7
6/4.............6.0.............12.7
A really hard run today, from the second I left my house I knew it was going to be hard. I still completed the distance I set out to do but I was constantly thinking about cutting it short. Feeling rather pleased with myself now for not giving up 0 -
Great job 07Katie!!!07KatieP13 wrote: »Date.........Miles..........Total
1/4............Rest..............0
2/4............Rest..............0
3/4.............3.7..............3.7
4/4.............3.0..............6.7
5/4............Rest............6.7
6/4.............6.0.............12.7
A really hard run today, from the second I left my house I knew it was going to be hard. I still completed the distance I set out to do but I was constantly thinking about cutting it short. Feeling rather pleased with myself now for not giving up
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Yay Katie!0
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April 1st 7.5km-61mins and -2'C - sore
April 5th 9km-71mins and -1'C throat/chest cold
Plan to complete 10km April 10th local race. Hard time with ticker-thing setup- sorry.
Emotionally proud I've persevered, physically sore and definitely brewing a cold or more!
Wishing everyone the ability to keep step'n forward!0 -
@shanaber and @nicolemarie999 my daughter is 19 and athletic (although 2 years of architecture school have probably killed her endurance) - something like a color run, mud run or a tough mudder is too light.
I'm looking for something equivalent to 7 days of riding across Iowa, which is what her older sister did with me at 16. Push her to some limit and make it memorable 10 years later. The color runs and mud runs are great, it is what I'm planning with her little sisters (11 & 13 - YES 4 girls!) but don't have enough "umph" for us in this search.
So I guess I'm wondering about a multiday run with medium daily mileage. Something like Sandakphu 70 Mile Himalayan Race which is over 4 days (but only has 25 people in it). Or maybe something like the Double Half Mary+5 - 50 kms over 3 days in Nebraska. Nebraska is probably as "out of this world" for her as the Himalayas. Have any of you done these?
Anyway, the discussion has allowed me to refine my thoughts a little. Found a site that has a registered list of almost 300 multi day runs (http://marathons.ahotu.com/calendar/multiday) and we might find our target there.
Thankfully the younger ones still enjoy cycling - so they might eventually do RAGBRAI instead.0 -
01/04 4 miles
04/04 5 miles
05/04 4 miles
Will be back later when I get today's miles done - the weather has got really wintery so it be a BLAST literally.
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Happened to be in the gym for a conditioning session and decided to have a little run as scheduled for tomorrow is only a short recovery run.
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Super early morning mid-week 8 mile long run through the park today in off and on light rain. Strava said it was a night run, but I am pretty sure it was just early morning.
No flashlight again and I am so glad I did not take it. About 3/4 of a mile into the park I noticed something scurrying from my far right peripheral vision towards the path I was on. As I got a better look at it I could see it was a skunk!
His path and speed along with mine were on a collision course! So I stopped dead in my tracks and he scurried on by just a few feet ahead of me and kept on going (whew). Had I been focused on keeping light ahead of me and not had my eyes adjusted to the dark I probably wouldn't have seen him coming and who knows what might have happened!
I also had some deer dart across the path a couple hundred feet ahead, their hooves clomping on the asphalt path alerted me to them. I couldn't see them anywhere once I got closer though.
After the turnaround point an owl landed in an as yet unbloomed tree just ahead and was watching me go by. He may have been wondering why the heck I was out there so early. I am pretty sure he would not have done that if I had a light.
4/1 - Rest
4/2 - 14 miles
4/3 - 5 miles
4/4 - 5 miles
4/5 - 5 miles
4/6 - 8 miles
37/160 miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO)
4/16 - Garmin Wickedly Fast half marathon (Olathe, KS)
4/23 - Race for Hope half marathon (North Kansas City, MO)
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
9/25 - Broadway Bridge half marathon (Kansas City, MO)
10/15 - Kansas City Marathon 26.2 (Kansas City, MO)
11/5 - Jenks half marathon (Jenks, OK)
11/6 - Kansas half marathon (Lawrence, KS)
11/12 - Longview half marathon (Kansas City, MO)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/19 - White River half marathon (Cotter, AR)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)0 -
About the tendons and ligaments (and I'll add bone strength) taking longer to strengthen I'll proffer the advice I took about being new to running and thinking about future marathon training (or similar type mileage hopes). That advice was to not start marathon training or trying to go over 40 miles per week without having been running regularly for at least one year. The reason for that wait was specifically to build up those parts of the body.0
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totally up for joining this challenge! have to wait until I have recovered from my sprained ankle first though.0
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Hi, I am only just signing up to this so I will set my challenge to 50km at a run/walk combination.
Good luck!0 -
ceciliaslater wrote: »Just got back from my appointment with the orthopedic surgeon (MRI followup) and finally have a diagnosis: Os trigonum syndrome and a low-lying soleus muscle.
http://www.foothealthfacts.org/footankleinfo/os_trigonum_syndrome.htm
Basically, I have an extra bone in the back of my ankle that is causing an impingement. The impingement is also trapping my soleus muscle because it extends too far down into my ankle.
Starting with a conservative treatment of anti-inflammatory meds to reduce pain and swelling. The doc also banned me from Insanity, squats, lunges, and other plyometrics. I am, however, allowed to run!
Further treatment could include ultrasound-guided steroid injections to reduce inflammation and surgery to remove the extra bone and/or debulk the soleus muscle.
Well, that kind of stinks, but at least you have a diagnosis, which I'm sure is a relief and a huge step forward for you. Now they know what/how to treat! Best of luck. I'm glad you can still run!0 -
April
1-no run yet, maybe later
2-13.2mi
3-nothing
4-nothing
5-5.35
6-yoga tonight
ticker isn't updating. grumble
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EvgeniZyntx wrote: »@shanaber and @nicolemarie999 my daughter is 19 and athletic (although 2 years of architecture school have probably killed her endurance) - something like a color run, mud run or a tough mudder is too light.
I'm looking for something equivalent to 7 days of riding across Iowa, which is what her older sister did with me at 16. Push her to some limit and make it memorable 10 years later. The color runs and mud runs are great, it is what I'm planning with her little sisters (11 & 13 - YES 4 girls!) but don't have enough "umph" for us in this search.
So I guess I'm wondering about a multiday run with medium daily mileage. Something like Sandakphu 70 Mile Himalayan Race which is over 4 days (but only has 25 people in it). Or maybe something like the Double Half Mary+5 - 50 kms over 3 days in Nebraska. Nebraska is probably as "out of this world" for her as the Himalayas. Have any of you done these?
Anyway, the discussion has allowed me to refine my thoughts a little. Found a site that has a registered list of almost 300 multi day runs (http://marathons.ahotu.com/calendar/multiday) and we might find our target there.
Thankfully the younger ones still enjoy cycling - so they might eventually do RAGBRAI instead.
My sister did a Double Half Mary in Nebraska a year or two ago, because it was local for her. I don't remember her mentioning a +5, but another 5 miles would make 50 kms. She described it as low volume, and used by a few serious runners to train for the Lincoln Marathon. The courses were out and backs on trails built on old railroad rights of way, one day north of Lincoln and another day south of Lincoln, I forget which was which. The shelters were local taverns that weren't very big. A charming, small community feel type of event. If you're not local, you probably want a motel in Lincoln and count on driving some distance of rural roads each day to get to the race.
If you're talking about a real multiday challenge, I saw a guy on another forum who did a couple of events that were 5 half marathons in 5 days in 5 states, because his bucket list includes running a half in all 50 states. I think one was Dust Bowl - states like OK, TX, AR and I forget which others; the other was some name like High Plains - NE, CO, WY, SD, and I forget whether it was MT or ND. You can probably find them doing a search for nationwide half marathons. Too much travel and logistical overhead for my taste.
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I've just read several posts about people running in nice/warm/hot weather, and I just wanted to let you all know that I am super jealous of wherever you live right now. When I woke up at 5:00am, it was 18 degrees F (approximately -8 C). It is now 8:06am, and it is only 19 F. It's supposed to stay pretty much above freezing here by this point in the Spring, but no. Not this year. In contrast, it was in the 70s close to Christmas. I think the weather got a little confused and thinks Pennsylvania became part of the Southern Hemisphere or something.
It looks like there is a possibility that I will be running my 5K Saturday morning in snow and below-freezing temperatures. Not exactly the weather I had in mind for a mid-April race. It's a beer run at Yuengling's original brewery in Pottsville, PA that includes a beer garden and block party. I am certainly not forfeiting my beer, but it makes me wonder how many people will be sticking around after the race this year.0
https://www.youtube.com/watch?v=3du4D8I3W0Q
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