July (2016) Running Challenge
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Moving along...
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@ceciliaslater -Woo hoo for you. Glad you are getting back at it!
@kimlight2 -Congrats on the distance PR...great job!
@ Skippygirlsmom - That is soo true
@WhatMeRunning - All of that is great info. I will probably end up buying a copy of that book. In your post you said that you could have been better served this past year by focusing less on LSD miles and incorporating more speed work. I think the opposite is true. I think you served yourself well by working on building that solid foundation because now you are in a prime position to push yourself and really get the most out of that speed work with less risk of injury. That is one of the main points of the 80/20 plan. It's quite important to have that solid foundation because you really need to maximize your effort to get the optimal benefit when training in that upper zone. You can only do this when you have built a solid foundation. Otherwise, even though your effort may seem hard, your performance will not be as solid.4 -
July
1-4.6mi with incline between 1-13. slow and steady
2-nope
3-nope
4-nope
5-hip and foot cramps, nope
6-flare. jog or yoga tonight. not sure which
7-4.11mi sprint intervals. it felt good.
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Ran on the 5th about 2.5 miles with my C25K app. Need to get that run in today! Didn't do any training yesterday so I'm frustrated with myself for that. Got to get and stay on track! My 5K is on Sept 10th!!!2
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Decided to take a rest day today since I had to be at work at 7:00 and need to cut the lawn(s) tonight. You know I need to post a picture.
@juliet3455 thank you for the kind words on Skip. She is with her Coach today and while she was waiting for her at a local high school track she sent me a text.
S: "Mom I'm waiting for Coach and the entire Columbia football team is here working out"
K: "that's nice"
S: "Momma you don't understand they are using the field inside the track"
K: "well you don't plan to use that part do you"
S: "Okay listen Linda (from the youtube video) THEY ARE ALL BIG HIGH SCHOOL FOOTBALL GUYS AND THEY WILL BE WATCHING ME PRACTICE".
K: "and?"
S: "LINDA!!!"
S: "oh wait never mind - yeah me"
K: "LOL I'm sure you'll work really hard today."
S: "You're a mess mom"
By the way if you haven't seen this video watch it, I love this kid.
https://www.youtube.com/watch?v=cZtH6sDUZlQ
@elise4270 I have probably asked you this 1,000 times, but what company do you buy your headbands from again?
@kristinegift hopefully their will be a nice breeze off the ocean on Saturday. Have you been to Belmar? Big party town, my friends and I used to rent a house there on the beach.
@stoshew71 make sure you turn in your FF card, the card they handed you at the race is only good for 30 days (it is probably for $20, it says in the fine print) I think they are $25 for 1st $20 1st in AG, $15 2nd in AG and $10 3rd in AG. After you turn it in for the gift card those are good for I think 90 days.2 -
Just found this thread!!! I'm in with 80 kms for July!
I'm at 13.08 kms so far!
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Actually that is what this book is saying too. That probably hasn't come across with the bits of info I have shared though.lporter229 wrote: »All of that is great info. I will probably end up buying a copy of that book. In your post you said that you could have been better served this past year by focusing less on LSD miles and incorporating more speed work. I think the opposite is true. I think you served yourself well by working on building that solid foundation because now you are in a prime position to push yourself and really get the most out of that speed work with less risk of injury. That is one of the main points of the 80/20 plan. It's quite important to have that solid foundation because you really need to maximize your effort to get the optimal benefit when training in that upper zone. You can only do this when you have built a solid foundation. Otherwise, even though your effort may seem hard, your performance will not be as solid.
From one angle, this book was written for people who are athletes currently and are familiar with having VO2Max training sessions as part of their training program. It also suggests that people who have not trained regularly with such workouts recently should slowly build up to it, and likewise for beginners to first build an aerobic base and then gradually build in speed starting slowly and only increasing effort safely. However, it may not explain HOW to do that for a beginner (not sure as I am not in the training plans yet). Instead it is simply trying to explain the importance of having this sort of workout in your training routine, and particularly stressing how one should not ignore them or abandon them simply due to feeling older and slower or too frail to do so because that will just make you older and slower and more frail. A self-fulfilling prophecy basically.
He even mentions 80/20, and even that the 20 percent is broken down and the really hard efforts like VO2Max are a very small portion of that (I think he said around 7% but don't quote me). All that sort of stuff will be made a bit more clear in Part 3 which I am not into yet.
As for what I said about how I trained last year, I had built some aerobic base before last year when I trained for my first half marathon in 2014. It could have been improved, which I did last year, but ALL of my running last year was easy paced. It was really the only way I was able to build up the mileage to be able to pound out my 3 full marathons I ran last fall. If my focus had been different, I would have had to sacrifice those 3 full marathons, but would have been able to have a greater maximal aerobic capacity by now. So six of one and a half dozen of another basically.
Long term though, my goal is to be as healthy and well rounded as a runner as I can, so going forward I am thinking I will put the "more, bigger, longer" running mindset aside and back down to a comfortable mileage volume where I can do a couple hard sessions per week (LT and VO2Max). That will serve my long term goals. I just need to figure out what my shorter term goals are going to be now, I guess. I could keep on the same track, but I have actually felt very good running these shorter distances at harder efforts, so I need to keep with that, I think. 2 -
7/1 - 11.5 - Easy
7/2 - 5.86 - Recovery
7/3 - 18.11 - Long Run
7/4 - 2.0 - Strength Training Warmup
7/5 - 9.0 - Tempo
7/6 - 14.07 - Easy
7/7 - 5.14 - Recovery
total 65.67 of 289
When I woke at 5 am it would have been real easy to roll back over and sleep in. My legs have been a tad heavy this week when I get up and this morning was no exception. But I've learned the hardest part of any run is getting your butt out of the door so off to the gym I went. Today was an active recovery day. Did 30 minutes on the elliptical getting warmed up for strength training then headed out for an easy 5 mile recovery jog. Heat and humidity seems to be a common complaint these days and today did not disappoint, 77 degrees and 85% humidity at 7am.
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@skippygirlsmom My hubby has watched that Linda video so many times! I wonder what that kid is up to now....still arguing? LOL As far Skip, I'd never nervous too :-p
@WhatMeRunning I'm not quite 35 yet but interesting info. I've already given consideration into how I want to stay active but I'm sure by the time I'm 50 there will be a whole bunch of new information :-D
@TattooedDolphinGirl78 Welcome to the group!
@Tweaking_Time I had to look up your greenery..... I think it's ground ivy. Pretty IMO but apparently people dislike it taking over their lawns.
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Today is a cross training day with my trainer so did Tabatas (sp?). It was my first time doing speed work on a treadmill and was a little scary, only 20 seconds running/10 seconds walking repeated 8 times among other things like rowing machine and weight work. Didn't trust myself to go faster then 6.5 but I think I maybe could have gone faster ( did I mention I am super slow?)
7/1 - 0 mi - 0 mi
7/2 - 0 mi - 0 mi
7/3 - 5 mi - 5 mi
7/4. - 0 mi - 5 mi
7/5. - 0 mi - 5 mi
7/6 - 6.2 mi - 11.2 mi
7/7 - cross training - 11.2 Mi
Races :
6/11 Run and Ride 5K Cedar Point - Done
7/10 Debbie Hudacko 5 mile ? Nope. Not gonna do it.
10/8 Outdoor Trail Series 5 mile #1
11/5 Outdoor Trail Series 5 mile #2
12/3 Outdoor Trail Series 5 mile #3
12/11 Santa Hustle Half Marathon Cedar Point[/quote]
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@skippygirlsmom The brand is Fitchic, at fitchicheadbands.com. made right here in Oklahoma. The story was touching how it came about.
I'm letting my hair grow a bit so I don't look like a total dufus in them, not that I care really. I still wear them for non-race runs when I get agitated that no running cap fits me unless I tie the back of it up.
My son wants to go to the gym agin today for weight training. I went last time, I'm just not feeling it today. I'd much rather swim laps or bike. My kids are like little gaurd dogs asking frequently if I'm suppose to be doing/not doing whatever they catch me doing/not doing. Little snitches. I don't wanna do weights, I wanna do cardio.... pthht.1 -
Trained for and completed a Marathon in 2006. But not a hard goal setting kinda guy right now. Now, If I can get up early enough, I go running. Good challenge for me.
I'm in for 72km for the month.
Total at 19.9 km right now.
7/2 - 4.2 km
7/5 - 5 km
7/6 - 5.7 km
7/7- 5 km4 -
Thanks for all the info @WhatMeRunning!
I ran this morning as rain/thunderstorms are expected later. I did 3.3 miles and was a sweaty mess. So humid.
Pretty high chances of rain over the next few days, which is much needed here but messing with my schedule so we'll see how it goes. Tomorrow will probably be my rest day and long run on Saturday, weather permitting.
I'm at 28% of my July goal, which seems like good progress.
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1/7: 4.5 Miles
3/7: 8.1 Miles
5/7: 6.5 Miles
7/7: 6.3 Miles
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TattooedDolphinGirl78 wrote: »Just found this thread!!! I'm in with 80 kms for July!
I'm at 13.08 kms so far!
Here's the breakdown so far:
2/7: 5.44 km
4/7: 3.00 km
6/7: 1.00 km (was sick on 5/7 and still recovering)
7/7: 3.64 km2 -
@elise4270 thanks!
@greenolivetree there is a follow up video of him on the Ellen DeGeneres show. The mom said he just parrots his dad. Skip was having a texting fight with her friend (oh to be in high school) and she finally sent her a text that said "I'm done arguing with you Linda" LOL Of course they were friends again the next day.0 -
greenolivetree wrote: »@skippygirlsmom My hubby has watched that Linda video so many times! I wonder what that kid is up to now....still arguing? LOL As far Skip, I'd never nervous too :-p
@WhatMeRunning I'm not quite 35 yet but interesting info. I've already given consideration into how I want to stay active but I'm sure by the time I'm 50 there will be a whole bunch of new information :-D
@TattooedDolphinGirl78 Welcome to the group!
@Tweaking_Time I had to look up your greenery..... I think it's ground ivy. Pretty IMO but apparently people dislike it taking over their lawns.
Thanks!0 -
I don't think I ever sweated so much in my life, but I managed to suffer through a 2.5 mile run yesterday evening.
Slowly getting back on track.
06/06 2.50 mi
TOTAL 2.50 mi
GOAL: 50.00 mi
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3 -
07/01 - 3 miles
07/02 - Hiking w/ family
07/03 - 6 miles
07/04 - 1 mile
07/06 - 5 miles
07/07 - 3 miles
Had an amazing run after work yesterday. I normally use the treadmill on Wednesdays out of convenience, but the beautiful weather was calling my name. 3 treadmill miles today and looking forward to my first long run since the marathon this Saturday. Aiming for 12 miles but will let my body dictate how far I end up going.
I'm feeling a little lost not using a plan since that's all I've ever done, but it's also freeing in a way to let my body and feel play more of a role in how many miles I run.2 -
The 3rd day of running in the FL heat was a little better. Cut it short because I am planning on biking this evening.
@ohhim -My daughter ran the same time as me this morning and when we compared temps both of our apps said it was 81 in NYC and 81 in Orlando. However, I had a much higher humidity.
7/1 - 5.23 miles in Washington
7/2 - 3.7 miles in Washington
7/3 - flying home all day - no running.
7/4 -
couldn’t ride today.
7/5 - 4.5 miles in the Florida heat and humidity.
7/6 - 5 miles!
7/7 - 4.2 miles
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@skippygirlsmom @greenolivetree OMG too cute!! Next time DH argues with me I'm calling him Linda!
He probably won't mind a pow pow on the butt.2 -
@skippygirlsmom @greenolivetree OMG too cute!! Next time DH argues with me I'm calling him Linda!
He probably won't mind a pow pow on the butt.
ha ha!!!
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Wow lots of posts I had to get caught up on. Quads and calf feel better today. Going to ice all the above then little man is napping. Recovery is going well for only being 3 days out from the HM. Things are looking good for a recovery run on Sat and getting back into things next week.
@WhatMeRunning what VO2 Mac workouts were suggested? I'm about 17 years from turning 50, but always looking to see what workouts are out there.1 -
I haven't reached those yet in this book, but I have picked up thus far that anything above your LT up to your VO2Max is the target. It would have to be intervals due to the difficulty of maintaining that effort for very long.MNLittleFinn wrote: »What VO2 Mac workouts were suggested? I'm about 17 years from turning 50, but always looking to see what workouts are out there.0 -
@michable You did amazing - and even below your 5 hour goal, wow! The last 10km sound really tough mentally. During the half I ran in May the last 3km where like that (so going 1.5km past the finish area before turning back), and I found it really tough. 10kms like this at the end of a full marathon must be even worse! Glad to know you enjoyed it so much you are already setting goals for the next marathon :-)
@lps1dragonfly and @TattooedDolphinGirl78 Welcome, and @juliet3455 welcome back!
@Tweaking_Time Thanks for sneaking in the spoiler with the pointer to the July Cycling Challenge! Reminds me that I missed that completely in June, and haven't signed up this month yet either. Not that I do any impressive distances on the bike anyway, but a little exta motivation can't hurt...
@5512bf That's some dedication!! I can't even imagine running all those laps. I already start to get bored when a 10k race consists of running the same 5km loop twice ;-p
@Somebody_Loved I suppose if you really like training plans, you could just follow one and then keep repeating the last 4-week-block over and over again to stay at that level. Or just follow a few general rules of thumb like "don't increase your milage my more than 10percent per week" and "long run shouldn't be more than 25-33% of your weekly milage".
@ceciliaslater Wohoo! That's so great that you are allowed to exercise again :-D
@WhatMeRunning I never read anything from Joe Friel , or about specific training for older runners. But the suggested workout with the short runs at vVO2max you described (I think - I can't find it any more, forgot on which page I just read it...) reminded me a lot about Billat's 30-30 (english description see e.g. here ). Never tried that myself, but at a local event I chatted to someone who swears by it.
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Question: What do you do to cross-train with your running? I'm looking for ideas to add to my book of tips as I like variety and would love to pick your running brains. 0
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_nikkiwolf_ wrote: »@lps1dragonfly and TattooedDolphinGirl78 Welcome, and @juliet3455 welcome back!
Thanks!0 -
Still week one of my training plan, and I'm considering swapping day 4 and day 5 (after already switching day 1 and day 2...). Today's supposed to be a short run, tomorrow a rest day. But I don't have time to run now, if I want to have time to take the bike to the pub for watching the soccer semifinals. There would be time for a run if I took the car, but I have a feeling meeting some guys to watch a soccer game at the pub might involve a glass of beer or two
Plus, I did some strength training on Tuesday, for the first time in a month. Now I'm still sore from all those evil lunges and squats! Last night I was struggling the entire run - When I got home, I actually stopped running the moment I reached the door, despite the fact that my watch showed 10.96km. The fact that an exta 0.04km seemed like too much effort should speak volumes about how heavy my legs were feeling ^^
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