July (2016) Running Challenge
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July goal.....run
7/1 snorkel 4 hours
7/2 7.53
7/3 3.23
7/4 3.29
7/5 rest
7/6 4.39
7/7 3.25
Total 21.69
Upcoming races:
SHEPower Virtual Half: July 18
Las Vegas RocknRoll Virtual runs--making the band
......Guitar Solo 6/28 3.85
......Drum Solo in August
......Lead Singer in September
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
@TattooedDolphinGirl78 asked "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.'
...I snorkel....and am a tattoed Honu!
Love the tattoo!!!
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Thanks to everyone for their tips, it's helped tremendously!!1
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Going to strength training this afternoon - first time in at least 3 weeks.
Did my indoor cycling class last night. It was really tough. Back to riding this weekend - yay!
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 + 1 hour spinning class
7/8 - strength training
Upcoming races
2/5/17 - Daytona Beach HM4 -
@skippygirlsmom & @Stoshew71 So glad I read back through yesterday's posts! I love when you guys talk Jersey together. Our plan for the Belmar race is to try not to die (it's gonna be a hot one) and then DAY DRINKS!!! (Or possibly singular, because we're carpooling with a bunch of family folk who probably need to get back to real people responsibilities on a Saturday). I've only ever been to these shore towns for races; one day I'll go there just for fun!3
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Final Rest day (Hopefully) after my HM. Trying to decide how far to go tomorrow....looking at between 3 and 5 miles. I really need to get back into some running with a 5 mile race in just under a week! I'll be using that as a fun run rather than really pushing it.5
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TattooedDolphinGirl78 wrote: »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.
Firstly, welcome to the challenge! I think you'll find there is a wealth of knowledge on here, and everyone is just wonderful. I discovered this group around the beginning of the year (I think), and it has been a great experience so far. I even got to meet up with one of the regulars at a race a few months ago!
Secondly, I am certainly no running expert, but I have been running (half-seriously) for about six years, now. I see you had a few questions, so I will try to address them all. During my six years of running, I managed to injure myself twice. Both times was when I was upping my mileage to participate in a half marathon. Finally, just this past February, I was able to train and run for a half with no injuries. My injury in April 2015 took about four months and lots of therapy to heal to the point where it was no longer uncomfortable while running. Then it took me a few months to get back into the running, so there went the entire 2015 running season for me.
I have discovered that I cannot run two days in a row. I need at least one recovery day between runs, and I do so no matter how long the run is. This may change in the future, but it's what I've been practicing since last October, and I was able to train for and run a half with absolutely no injuries - something I was never able to do in the past.
As for cross training, on my days off I had been doing strength training and one day of some sort of aerobics class. Over the years, the aerobics classes have been kickboxing, step, HIIT, or spinning. I also take at least one day off per week to do nothing. I have just recently incorporated stretching into my routine. Recently meaning the past two weeks. Right now, This is something I did little to none of before. I'm interested to see how it affects my overall fitness.
I was pretty sick a couple months ago, and I was laid out for nearly three weeks because of it. Then, I got lazy, so I've decided to reboot myself and start this whole diet/fitness/running routine over again. Right now, I'm training for a half marathon in mid-September and working on doing what I mentioned above.
You will find a lot of people on here who run every day and that works for them. There are people who do a mix of running and biking, or running and strength training. I think what you really need to do is find a routine or plan that fits what you like and what your body can handle.2 -
I went out to try some hard effort intervals this morning. The plan was to do intervals of 3 minutes at 90% to 95% HRMax with 3 minutes recovery in between. I was not sure how many I would be able to do, but just in case I could pull off 3 or even 4 I set out on a 4 mile course with the plan to start my first interval at the top of the first minute after mile 1, which turned out to be the 12 minute mark. The first interval got my HR up to 169 which is 91% of HRMax, and the second interval got me to 176 which is 95% of HR Max. I decided against a third interval because my form was still strong and I still felt fine but I was not so sure I could maintain another 3 full minutes at good form. So I did walk/run intervals the remaining two miles back keeping my HR up but not too far up. With the heat I wasn't able to run the whole way back without my HR trying to creep up into LT range.
7/1 - 0 miles for me but 3 for Black Toe Month (BTM)
7/2 - Nada, just strength exercises (sorry BTM)
7/3 - 0 miles for me but 2.5 for BTM
7/4 - 0 miles for me, 7 for BTM
7/5 - Rest day from running, just strength and balance exercises.
7/6 - No running, more strength and balance exercises.
7/7 - WTF? No running? Extra strength and balance exercises then!
7/8 - 0 miles for me, 4 for BTM
0 of 100 miles completed for me
16.5 of XXX miles completed for BTM
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^^ Thank you very much for sharing with me! 1
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I ran intervals again today, and I feel amazing! Tomorrow is my first race (a colour run), and I'm going to try to get it done within my personal best if possible (even with all the colour that's going to be thrown my way). PB is currently 38 mins for 5K.
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 km
8/7: 4.00 km
Races:
9/7: Tropicolour 5K
6/8: Colour Vibe 5K
24/9: Obstacle Course “Coureur des bois”
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July 1-7.3 +1.1 with the puppy
July 2-12 miles
July 3-8 miles
July 4-rest day
July 5-6 miles + 1.1 with the puppy
July 6- 5 miles
July 7- 4.6 miles easy + 0.4 miles with puppy (we ran into a doggie friend and she decided that play>running!)
July 8- 4.4 miles speed intervals
I can't even begin to tell you how much I did not want to do my speed intervals this morning. Only 8X1 minute, but it was sooo sticky humid out and I knew it would be tough. I don't like to take it easy on tough workouts, so I would rather delay it if I can't give it my all. Then I remembered all of our talk about the importance of VO2max training and what not and knew I had to do it. It was a suck fest for sure. On the 7th and 8th intervals I could actually feel the water pooling in my lungs. I can't remember the last time I had that feeling. But it's done and it's Friday and now I can relax and enjoy the rest of my day.
Question for the Strava users. I joined the group two weeks ago. Pretty neat to see everyone's numbers all set up in rank. It definitely makes you feel a little more competitive. I definitely need to do something about that dog bringing down my speed! LOL Anyway, has anypone noticed a pretty big difference in the numbers on Garmin Connect vs. Strava? Pace is slightly off, but elevation gain difference is huge. My GC numbers are almost 25% higher than Strava for Elevation gain. Anyone know why that is?
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@WhatMeRunning -Nice job on the intervals. 3 minutes @90-95% is pretty darn tough. Since you are new to this type of training, you might want to consider starting with more intervals at a shorter duration. I think a good place to start is 6X1 minute with 2 minute recovery in between. Just my 2 cents though
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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.
8-aerial yoga tonight.
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I have just sat and read all 152 posts I've missed since yesterday (I've been on a school trip all day and we are on the way back on a coach full of sleeping kids). Most of the technical running stuff still very much goes over my head, but I like to think that, when I'm ready for it, that your advice will come flooding back and suddenly make a world of sense
Only a short run yesterday, as I finished work really late. I'm glad I dragged myself out though.
2nd July - 6.04 miles
5th July - 10.05 miles
7th July - 3.11 miles
MTD - 19.2/80 miles
Upcoming races:
18th Sept - Run Reigate Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon7 -
Thanks! I was thinking the same thing. The only reason I tried the 3 minute intervals was that I was running for some time around that range on my 5k (due to the heat/humidity I suspect), so I figured I could do it with little fear, but no clue how many intervals I could do.lporter229 wrote: »@WhatMeRunning -Nice job on the intervals. 3 minutes @90-95% is pretty darn tough. Since you are new to this type of training, you might want to consider starting with more intervals at a shorter duration. I think a good place to start is 6X1 minute with 2 minute recovery in between. Just my 2 cents though I would have been better off with the shorter ones for sure because I could have accumulated more overall time at the effort possibly. I'm kinda entering all this by feel. Definitely appreciate the feedback. 1 -
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
7/8 - 12.1 - Easy W/ Strides
Total 77.77 of 289
Work up again to area thunderstorms and lightning lighting up the sky all around, no rain but it looked imminent. Headed back to the gym to NASCAR run the track 12 miles (72 laps) To my displeasure as I watched from the windows looking outside from the track it never spit a drop of water as I got dizzy running, but I don't take getting struck by lighting lightly so better safe than sorry. Really good run as HR stayed in z2 pretty much the entire time as my pace was about :20 seconds slower than my goal marathon pace. Running in the air conditioning has a few advantages and the lack of humidity is one of them. Threw in 7 x :30 strides about mile 10.75 to break up the monotony. Got another easy 5-6 mile recovery run tomorrow and my first of (5) 20+ mile long runs on Sunday. I'm sure once this training plan is over I'll appreciate a week 5 20 miler, but not looking forward to it at this point.
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All this HR talk got me wondering. I Just looked at my Garmin data, and My average HR was 182 and I spent 1:39:43 in Zone 5 (179-Max I use %HRR for zones)...think I was pushing a little hard....that and caffeine1
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I seem to be in the middle of an involuntary cut-back week! Missed my Thursday run (worked late) and then my make-up opportunity (well, sort of slept through it). No doubt, this will result in a fabulous time when I attempt Saturday's long run.4
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MNLittleFinn wrote: »All this HR talk got me wondering. I Just looked at my Garmin data, and My average HR was 182 and I spent 1:39:43 in Zone 5 (179-Max I use %HRR for zones)...think I was pushing a little hard....that and caffeine
Technically, you should not be able to spend that long in zone 5 or it's not truly your zone 5. You may need to re-evaluate your max heart rate and/or try to determine your lactate threshold heart rate. You should only be able to spend about 1 hour at LT heart rate.0 -
MNLittleFinn wrote: »All this HR talk got me wondering. I Just looked at my Garmin data, and My average HR was 182 and I spent 1:39:43 in Zone 5 (179-Max I use %HRR for zones)...think I was pushing a little hard....that and caffeine
If that is the case your zones are likely way off. Your z4 should be the HR effort you could sustain for 1 hour. In longer race situations you might bounce between Z4 & and the lower portion of Z5 but that much seems unlikely without serious decreases in performance. You might benefit from getting an actual HR lactic threshold test done by a qualified trainer to get those zone set up closer to you actual ability.
@lporter229 looks like we both posted the same thing about the same time.
Also would like to add that that if you set up your zones based on tables and formulas using 220-age, stop using that immediately. If you don;t want to spend the money to get it professionally done, several authors have some guidelines to get you close.0 -
Yeah, I was thinking that the zones were off....and I actually had upped them because they always seemed too low before, based on effort.
I'm actually looking at getting tested....not easy where I am, since I'm in the middle of nowhere, though I am looking for somewhere that's in the cities for me to do it. I'm thinking that my Max HR is a bunch higher than the whole 220-age thing, that would have me at a max HR of like 187, and I obviously passed that.
Where can I look to get a better idea of max HR?
Edit: The only places around here that do stress tests are the hospitals/clinics, and they only do them for people who have symptoms of cardiac conditions....I have asked before0 -
July running challenge: goal is 60 miles.
7/5...4 miles
7/7...3.66 miles (rolling hills program on the treadmill)--11:06 pace.
Plan is for long run today....going to push it to 10 miles and plan to stay at 10 miles for the rest of the month on long run days. My gluts and hamstrings are sore...so will take it easier today.
My goal is working on relaxing during my runs....I feel that during some of my runs, not able to relax. Also trying to run at least 3 times per week, and strength train 2 times per week. I would like to do more running but my job gets in my way.
@shanaber : Thanks for the link to purchase some running socks. I discovered that there are a lot of races in our area that I didn't know existed.
@ WhatMeRunning: Your discussion regarding aging and VO2 max is very interesting. There is a lot of information there and I want to re-read it a couple of times. What is LT, by the way?
I started running again after the age of 50 and was so surprised by how quickly my level of fitness improved after just a few weeks of consistently running. The way I measure it (fitness) is to time how quickly my heart rate returns to a resting rate after running the same distance at the same pace (approx)., somewhat quantitative, and qualitatively how I feel after a run, ie. could I have run longer at the same effort, was I incredibly fatigued afterward?, etc. I want to add that I only run with a heart rate monitor and stopwatch (the stopwatch I added a few months ago). To try to increase my speed, I have been pushing myself on the treadmill (rolling hills). Last night I averaged 91% HRmax x 40 minutes
My next half is in October. I have never run it but heard that there is a large hill at the end of the race, and I want to be ready for it (pretty stoked for the challenge).2 -
@MNLittleFinn - Oddly enough, one of the things that really prompted me to start running these hard type intervals was that it was what triggered new readings for Lactate Threshold and VO2Max on my Garmin. It started with a 5k that I ran above my LT and pushed the whole way through. I also noticed that each time I ran at such efforts I would get a new reading as I kept honing in on these a bit more. At this point I am regularly getting 164-165 bpm as my LT which from feel and repeated efforts seems accurate. My Garmin has an odd VO2Max being reported though which I am not sure is correct. It is currently saying 39. But using a formula based on my max HR (MHR) and Resting HR (RHR) to estimate VO2Max I get:
VO2 max = 15.3 x (MHR/RHR) = 15.3 x (184/48) = 58.65
Quite a difference.
From the Jack Daniels tables spreadsheet (which I swear by generally) it shows my VDOT as 31 which is closer to the Garmin VO2Max, so that is probably the cause for the gap and the Garmin reported VO2Max may actually be VDOT, which are two different things.
What I do know for sure is my running efficiency needs to improve for sure. Although I've known that since I started.
So, the reason I said all this is that I was unable to really get into accurate measurements of these numbers until I ran hard. Trying to estimate it by my easier runs was not at all accurate. I found that I can/should be able to push myself on distance harder than I can actually do, and it's not because these estimates are necessarily so far off, it's because of factors like being an inefficient runner, therefore taking more strength/endurance, etc. But if I build on these then those estimated times should become more realistic. So in short, I agree with the others, your numbers are off and probably just because you don't have accurate high end HR data to base these on. That doesn't mean you should run out and do maximal effort though if you body is not ready for it. But pushing your LT pace regularly on long tempo runs is a great way to start, and push yourself until you truly can't make your target distance and at that point you can be sure that you exceeded it and therefore can know your ceiling is below that.
Just some rambling thoughts.0 -
I'm starting today. 4 miles today. Goal 70 miles5
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@WhatMeRunning I do one speed workout a week (tempo or cruise intervals) during normal training, that might go up to 2 a week this next cycle, unless I dedicate 1 day to hill repeats, then I'll keep it at 1, so I have the recovery time between hard workouts.
got any idea where to find better idea of max HR? unfortunately I can't get a stress test done where I live. My normal resting HR is like 57, which is down 20 bpm from before I started running in February.0 -
MNLittleFinn wrote: »Yeah, I was thinking that the zones were off....and I actually had upped them because they always seemed too low before, based on effort.
I'm actually looking at getting tested....not easy where I am, since I'm in the middle of nowhere, though I am looking for somewhere that's in the cities for me to do it. I'm thinking that my Max HR is a bunch higher than the whole 220-age thing, that would have me at a max HR of like 187, and I obviously passed that.
Where can I look to get a better idea of max HR?
Edit: The only places around here that do stress tests are the hospitals/clinics, and they only do them for people who have symptoms of cardiac conditions....I have asked before
My trainer does mine, cost $80 and takes about 45-60 minutes and by the end you want to puke and die. I think level 7 or 8 is where I said enough, the treadmill was at 9.0 and the incline was at 10 and my HR was 197. He has a masters in sports science so I'm comfortable that he knows what he is doing. He takes a blood sample at each interval of the test then provides you with your training zones and what not. I'm 43, so by using those tables based on age my max should be 177. My average HR for my last HM was 166 with a peak of 194. On seriously hard intervals like 10x800's it's not uncommon for me to get to 200.
here is a link to a method which fairly closely matched my data the first time I did it and did the actual test
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones0 -
7/1 - 2 miles
7/2 - 5 miles
7/3 - 3 miles
7/4- hiking day with Skip
7/5 - 5 miles
7/6 - 5 miles
7/7 - rest day
7/8 - 5 miles
25 of 110 miles
It was big time hot this morning even at 5:30 (what did you think @stoshew71 ) 75F and 85% humidity but I walked outside and when UGH! Skip has 8 on her plan for tomorrow so I just took it nice and easy. My first mile was 11:37 that kind of easy
Skip is headed for Florida for 2 weeks and just texted me what is packed.. 6 pair running shorts, 5 running bras, 7 pair running socks, 4 running tanks (momma I need more tanks), 1 running tee shirt, 2 pair running shoes, 2 bathing suits. end of text. I sent back ... bs on the tanks ... but okay .... real clothes? reply "oh yeah I'll get to that stuff"
They are making me work today, so I'll be back to read everything later.7 -
WhatMeRunning wrote: »I suppose one thing this book made me consider about aging is looking back at people new here at MFP, or even when I was new here. The motivation may be temporary at first, but some come here (or return) saying "I hope to make long term health changes that I can apply for the rest of my life". And that's the key for diet, right? Just because you turn 70 doesn't mean you should start eating more pizza delivery because it's easier than cooking, right? Well, the same should be said of exercising, I suppose.
For me, I've found speedwork works like a crash diet. I can add it to a 50 mile/week training cycle for bits of time (2-3 months leading up to a marathon), but I notice that if I try to sustain it, running becomes less fun, my weekly mileage drops pretty substantially, I'm less motivated to bike as well, and my weight starts inching up. Given that I'm pretty awful at adjusting my diet down when my workout totals drop, I've come to the conclusion that outside of training leading up to my A races, I'm better off just cutting out the non-fun running, keeping my mileage/time up, and the weight related time benefits (I've seen about 2 minutes/pound lost at marathons) usually trumps the extra squeeked out minutes from better fitness.
Once I get closer to Chicago in October, as I'd like to inch under the 3 hour mark (given the flat course) I'll be back up to 2-3 faster sessions/week, but for now, I'm totally ok just slogging it out for a few extra miles at a comfortable pace so I can enjoy some dessert, and not feel like I'm hoping for death doing threshold pace runs in the summer Florida heat/humidity. I may re-evaluate things once my BMI get closer to the magical 21 mark (and I lose the ability to just get faster from keeping up my running and losing weight), or if Boston becomes a transcendental experience that I feel the need to repeat every year and slow down when older, but as long as I'm still above that mark (and have about 15 more pounds to lose on top of the 100 so far), LSD is definitely the answer for me.
So here's the thing about speed work, and this conforms what @Ohhim is saying above. Speedwork (being defined as reps at or near VO2Max) will only serve as a positive when you perform them for a short metacycle. In English, only do them once or at most twice a week for at most 5 or 6 weeks just before your key race. Do too much speedwork and it will begin to tax you. This article explains it better:
http://www.runnersworld.com/race-training/when-speedwork-sabotages-your-gains2 -
skippygirlsmom wrote: »
It was big time hot this morning even at 5:30 (what did you think @stoshew71 ) 75F and 85% humidity but I walked outside and when UGH! Skip has 8 on her plan for tomorrow so I just took it nice and easy. My first mile was 11:37 that kind of easy
Skip is headed for Florida for 2 weeks and just texted me what is packed.. 6 pair running shorts, 5 running bras, 7 pair running socks, 4 running tanks (momma I need more tanks), 1 running tee shirt, 2 pair running shoes, 2 bathing suits. end of text. I sent back ... bs on the tanks ... but okay .... real clothes? reply "oh yeah I'll get to that stuff"
They are making me work today, so I'll be back to read everything later.
@skippygirlsmom I haven't ran yet today. I was thinking about getting 2 or 3 miles in this morning, but after last night's horrible event, I elected to sleep in. Instead, the Pounders are going to Wheeler Wildlife Preserve tonight to run. The official start time is 10:00 pm for 7-10 miles. Some of us need more so we are starting sooner. I'm actually going to get there at 7 and meet Ryan Harbough and start my miles since i plan to get in at least 15. Afterwards we are supposed to head on over to Waffle House.
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TattooedDolphinGirl78 wrote: »TattooedDolphinGirl78 wrote: »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.
A follow-up question: Do you run every day, or skip a day and cross-train the days you don't run?
I ask, but there's so much literature out there that says that running every day isn't good or yes, do run everyday.
Personally, I run 5 times a week and try to do something different on weekends. It's the "something different" that tends to mess me up. Lately it's been yoga, but I feel I need more strength training as the yoga moves I do are more therapeutic/restorative.
you and I are kinda in the same place. I love my yoga and body weight stuff from my Sworkit app. I will be doing my first 5K ever in September! I am using the C25K app for my running which goes in a 3 runs a week schedule. So I try to do full body workouts or core strength on my non run days and then when I do run I tend to do a few extra minutes of yoga. I try to do yoga everyday. ***Note: I am new to running and have no training or trainer, I'm just doing this for me and I'm just listening closely to my body's cues.4 -
So here's the thing about speed work, and this conforms what @Ohhim is saying above. Speedwork (being defined as reps at or near VO2Max) will only serve as a positive when you perform them for a short metacycle. In English, only do them once or at most twice a week for at most 5 or 6 weeks just before your key race. Do too much speedwork and it will begin to tax you. This article explains it better:
http://www.runnersworld.com/race-training/when-speedwork-sabotages-your-gains
Totally agree with this. Leading up to my current training plan I did nearly 4 months of 40-55 miles a week base building with ZERO vo2max work and set a 5 minute PR in a HM and set a new 10k PR in an 8 mile tempo run. ( i rarely race 10k's so this wasn't a surprise)
Of my current plan I've counted 6 total speed sessions of 600m-1600m in the final mesocycle with the last 3x1600 only 10 days out from the marathon. This plan will have me do over 1100 miles in 18 weeks with a total 57 miles (which includes warmup and cooldowns of at least 2 miles each) of speedwork. Everything else is easy, tempo's or pace miles.
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