August (2016) Running Challenge
Replies
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OK @Stoshew71 @MNLittleFinn @5512bf (and anyone else that wants to chime in). I'm fairly new to the long distance stuff and I think I may be running a bit too fast but I'm not 100% (nor how much I should slow it down to). I'm currently running between a 7:30-8 minute pace and I can hold this for about 8 miles (when I do 20k I tend to slide into the 8:30+ range) but my HR is around 165-170 which sounds like it is a bit high from what is posted here. Should I slow down or is this a sustainable thing? I don't think I'll train much past a 20k because of time restrictions so how should I approach this?
You've already got several replies talking about paying attention to your heart rate. I'll put things a bit more simply: If you can only sustain a pace for 8 miles, it's too fast to be your long run pace.
My favorite cautionary tale: I've been running with a pace group targeting an 8:30 pace for about 2 years. When we get just the core of regular marathon runners, we tend to push a bit and average 8:15. The marathon runners in this group are fine with an 8:15 pace for distances up to and including 22 miles.
In the 4th quarter of 2014, we had a guy join us who seemed fine with the 8:15 to 8:30 pace. But the pace leader was only doing the half marathon distances because it was his off season. I was running the marathon distances, even if it meant running the last part without a pace leader. And I'm a bit faster than the average in this group, so I'd run the back half closer to an 8:00 pace.
Anyway, we had a couple of runs structured as 8 + 8 miles. Mark stayed with us fine for the first 8, then decided he'd run the back 8 with me. Both times, he broke down around 12 miles. While Mark looked fine running at an 8:15 pace for 8 or 10 miles, for longer than that he really needed to slow down to around a 9:00 pace. Failure to do so was hazardous to his health.
That's what it looks like when you push the pace harder than you should for the distance. You end up being forced to slow to a walk before the end of the planned run. No doubt @Stoshew71 can tell us in some detail why this happens, but the fact that it *does* happen is evident from simple observation.
In the category of deja vu, last Saturday I paced 17 miles at a 9:00 pace. There was a guy who was having trouble keeping up in the first 10 miles. He reminded me a lot of Mark, just 30 seconds per mile slower. He so wanted to run a 9:00 pace, but it was just too fast to be an easy run *for him*. I expect he was more successful when he dropped to run with the 9:30 group for his last 7 miles. Same symptoms, easy diagnosis. He couldn't hold the pace for longer than 6 or 7 miles, so it's too fast for his long easy runs.3 -
shaunamaki1979 wrote: »@5512bf
Agreed. I haven't had much luck finding the right shoes. I have always had issues with finding sneakers that fit my heels without causing injuries.
@shaunamaki1979 do you have a running store in your area? That's where I bought mine...a little pricey, but they evaluate how you run on a treadmill, and then suggest shoes that would correct your gait...anyway, I have been wearing mine for a couple of years...probably need another pair soon but shoes are still really comfortable. Also wear 2 pair of socks...I still get calluses but no more blisters.0 -
Thanks to everyone for their advice on the poison ivy. I went to the doctor yesterday and he prescribed a tapering dose of Prednisone. ((thank God). The itching was much improved and I actually was able to work Wednesday night. Afterwards, I slept 5 hours. Then my first run in August. 4 miles at pace of 11:48. Not sure if I was feeling better being on Prednisone, but I originally wanted to run at 85% max heart rate, but in the middle of mile 3, I was starting to feel really great and kicked it up a notch in mile 4. I finished strongly without breathing hard, probably about 92% max heart rate. I am still using a heart rate monitor and stop watch to gauge my pace. The temperature was 91 degrees, heat index at 96...not sure of the humidity, but it was really humid.
My trip to the doctor was interesting. The assistant placed an oximeter on when checking me in, and I could see the worried look on her face. I explained that my heart rate runs low, around 50-52 due to being a runner. She told me that she was glad that I told her because I registered at 48.
Still have rash on arms and hands but it has faded from my face and neck. The itching is the worst. I am hoping that goes away soon. I really didn't feel more itchy after sweating but only ran 4...so we'll see when I run farther. Still felt good to get a run in.
August 4...4 miles. August goal is 85 miles.2 -
instantmartian wrote: »Re: Non Runners
Last week at work, one of my coworkers, who knows I run and is the only one who will talk to me about it, asked if I had a run planned for that afternoon/evening. I noted that I was supposed to be doing 4 miles, but I wasn't sure if that was going to happen with the storms rolling through. (We had torrential downpours that day, and I never did make it out.) We then got to talking about my half marathon training, and I noted that my next long run was 7 miles.
The new girl who sits between me and the coworker who was having said conversation chimes in and goes, "Wait, you're going to run 7 miles all at once?" To which I replied, "Well, yeah. I have to if I'm going to be in good enough shape to run 13.1 in a month and a half." She then asks, "But that doesn't make you tired? I can't run for more than a couple minutes at a time." I replied that if you pace yourself properly it's doable, and that I would, of course, run the 4 miles faster than I would run the 7. She then asked me how long it would take me to run the 7 miles, and I noted that I am kind of slow right now, quite a bit slower than I had been at one point, but I could probably do the 7 miles at an 11 minute per mile pace, so it would probably take me somewhere around an hour and twenty minutes to finish. Her response was, "Oh. So you don't run for 7 miles...you JOG." All I could say was, "Yeah, I guess." and I walked away.
I had to comment on this story. (I have just finished reading 6 pages of posts---THAT will teach me to go to work! LOL) I work with nurses and nursing assistants, but when I started working on my diet and fitness, and actually getting excited about training for races, I noticed that some of the nurses look at me like I have 3 heads or something. I figure that if I talk the talk, I should at least walk the walk, you know. Like you, there is one nurse who seems interested in my runs/workouts and will ask questions. She seems genuinely surprised when I casually tell her that I have run "x" miles, and am not limping or complaining about hurting. Oh, and I am about 20 years older than most of my co-workers.
Regarding jogging, I was watching an old "Dragnet" episode starring Jack Webb, and he was quizzing a witness about a crime scene, and the witness was described as a "Jogger". The term was totally alien to Jack and it had to be explained to him. I think that the episode was in 1967-1968. Just find things like that fascinating.4 -
kristinegift wrote: »My run mantra today whenever I wanted to slow down was, "Fatigue is a feeling!" I just listened to the Marathon Training Academy podcast episode with Tim Noakes who claims that fatigue is an emotion, not a physical fact (it's a good episode; I'd recommend it!).
@kristinegift "Fatigue is a feeling".... Thanks, I'll be using that mantra!shaunamaki1979 wrote: »Hi All, I'm new to the group. I am also new to running. I am setting a goal of 50 miles. I've logged in 11.78 so far this month. My heels are covered in band-aids. Hope that's just part of the "fun"!
@shaunamaki1979 Welcome! Oh, dear, that should not happen.
Are you wearing non-running sneakers like Converse or something? Just a thought to add to other's comments.
Your running shoes should feel like puffy clouds for your feet on your very first run.Any running lasting longer than ~90 minutes will be much slower than your shorter runs.
1) ~60 minutes is the limit that you can sustain your LT pace. So running beyond that will result in paces much slower than this.
2) The longer you run, you will begin to exhaust your slow twitch muscle fibers forcing you to engage your med twitch and fast twitch muscles (muscle fiber recruitment ladder). According to studies, once you activate your fast twitch muscles, you will breach your ventilatory threshold (breathing will become more rapid).
I'm not sure if any of that helps, but it should explain why certain things happen.
@Stoshew71 That was really, really helpful information.
I liked this bit from the second link:
"What is the practical upshot of this finding for you? It means that you shouldn’t bother to submit to blood lactate testing to determine your lactate threshold. Your blood lactate levels during exercise are essentially meaningless. Instead, have your ventilatory threshold determined through a VO2 exercise test. Or just pay closer attention to your pace and/or heart rate the next time you experience that loss-of-breath-control feeling. That’s your ventilatory threshold right there. Most of your training should be done below it; a modest amount right at it; and a small but consistent amount above it."
Read more at http://running.competitor.com/2013/10/training/whats-the-ventilatory-threshold-and-why-does-it-matter_18338#ezUc3Tjl7rZW2wbu.99"1 -
Cool article about the Birmingham, Alabama running community.
http://www.runnersworld.com/general-interest/in-birmingham-southern-hospitality-shines-through-to-help-runners
That. Is a beautiful thing.
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Strava Premium now has "Beacon".
http://blog.strava.com/turning-on-the-beacon-12207/
"Beacon, our newest Premium feature, is the note on the fridge for the connected athlete. Instead of a lonely sticky note, Beacon safety contacts will get to see where you are during an activity in real time on a map. If you aren’t back on time, they can check to see where you are or if you’re stopped. If something were to happen to you, they’d be able to see your GPS location."3 -
8/1.....rest day
8/2.....3.25 miles run/ walk on treadmill
8/3.....weights
8/4.....2.4 miles run/ walk in the park (achy, asthmatic slog in the heat & humidity - bleah)
8/5.....swim
Goal: 40 miles
5.64 miles done, 34.35 to go
Upcoming Races:
Stride Against Violence 5K - 10/16/162 -
Thanks all for the running shoes suggestions. I am sure I could find a running store, but I'll have to do a little searching. I am running in Nike Flex Experience RN's. I also bought a pair of Merrell Unifly trail running shoes as I plan to run on the trails in the state park in my area. I think I just have a narrow heel because I can feel it sliding around a bit. I will try a second pair of socks today to see if that helps. Otherwise, I am going to see about being properly fitted.
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8/1 - 40 mins total body strength + pilates, 20 min light cardio, stretching
8/2 - 3 mi walk - .75 mi of which was running intervals to test out my leg
8/3 - 3.1 mi walk - again I ran about .75 mi in short intervals, also a few tiny hill repeats
8/4 - 20 min light cardio, 55 min strength&pilates
8/5 - 3 mi walk
Running Goal: 0 of 75 miles
Non-running goals: Take my strength training more seriously this month/Lose 5lbs (dang it!)
My leg is not cooperating to run. My calf definitely feels better and I'd probably run on it although I feel a slight twinge. But since it's all calmed down so that my whole lower leg isn't raging I can feel what I suspected....shin pain. I've been worried about it for a week now but with my whole lower leg bothering me it was hard to pinpoint. I have gotten strength back in the calf to hop on that leg and the shin pain isn't severe when I hop. But worrisome.3 -
Wow, @Stoshew71 already posted nearly all the runner-vs-jogger memes I"ve ever seen!
I could only think of one more to add (hope we didn't have it here already and I missed it):
And a very nice reply to all the "I read a study, running is bad for ..." messages by non-runners:
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1-stung by a bee yesterday. was told i shouldn't run today
2-leg was doing well but woke up in pain this morning and a little swelling, putting run off till tomorrow just in case.
3-1.66 mi and an 1hr of foam rolling class.
4-nothing
5-nothing yet. aerial yoga or a run maybe-might have a kidney infection. i have to wait for results
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@_nikkiwolf_ i love that meme. i guess i was a runner from the start0
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Aug 1-Rest Day
Aug 2- 3.5 miles AM, 7.4 miles PM cruise intervals, 0.7 mile run with puppy
Aug 3-5.9 miles
Aug 4- 6 miles easy
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Date Miles today - Miles for August
8/1 9 miles - 9
8/1 4.5 miles - 13.5 << Daily Double
8/2 9 miles - 22.5
8/2 4 miles - 26.5 << Daily Double
8/3 5 miles - 31.5
8/4 9 miles - 40.5
8/4 4 miles - 44.5 << Daily Double
8/5 5.25 miles - 49.75
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Rocket City Marathon - 12/10
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@_nikkiwolf_ love the pix too!
I probably should have taken a rest day, but it's been such a stressful week at school during pre-planning and I just had to do it. Not sure I can make it to my trainer, but hopeful!
8/1 - 5.1 miles
8/2 - 4.6 miles with intervals
8/3 - 4.6 miles + Strength Training
8/4 - 5.67 miles
8/5 - 5.1 miles + hopefully Strength Training - but work might get in the way.
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando3 -
So happy to find this group! I've been on MFP for about 5 days and this is a nice place to discover since running is and has always been my mainstay... just been out of my running shoes too long! I am going to attempt the ticker thing, but I think a good goal for my first month back is 60 miles! Good luck to everyone, maybe I'll see you out on the road and/or trail (preferred)!
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Date.....Distance..Type/min/km
August 1 - 6.6 km - V.Easy/7:00
August 2 - 7.4 km - Reps/4:00
August 3 - 7.6 km - V.Easy/6:50
August 4 - 6.4 km - Easy/6:15
August 5 - 12.0km - Tempo&Reps/4:50
GOAL
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k 49:03
28/08: Fox Trail Half Marathon (10k)
18/09: Baneasa Trail Run (10k)
09/10: Bucharest International Marathon (Half Debut)3 -
@_nikkiwolf_ i love that meme. i guess i was a runner from the start
Looks like I'm exactly the same as well... nice to know where I fit in. lol2 -
Today's run was the best I've had in a LONG, long time. Even though the conditions were even more soup-like than yesterday, was still a great day!!!
Also helps that I beat my old PR by 25 seconds... lol
Not sure if I'll be able to post during the weekend, or just read posts, but tomorrow's colour run will be walked due to the terrain being filled with holes and obstacles. I really am not interested in getting injured in a "fun" run.
I may also attempt another 10K on Sunday, to be determined.
Happy TGIF!!!
1/8: REST
2/8: 5.30 km + 20 mins yoga
3/8: 5.38 km + 20 mins yoga
4/8: 5.39 km + 20 mins yoga
5/8: 5.43 km + 20 mins yoga (New PR 5K in 34:40)
Current PR : 5K in 34:40 / 10K in 1:17:??
Races:
6/8: Colour Vibe 5K
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run
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@jzazj - welcome to the group!
@TattooedDolphinGirl78 - Awesome job on the new PR!!
8/01: Off, rest day
8/02: 4 miles, easy + strides + strength training
8/03: 8 miles, fartlek
8/04: 4 miles, easy + strides + strength training
8/05: Off, active rest day - leisurely biking and walking + core
Total: 16.1 miles
Run overview:
Active rest day today. I'm planning to walk to and from the lab; I usually bike it but feel like my legs could use a bit of a stretch! And then my boyfriend and I have a ~12 mile (very leisurely!) bike ride/picnic planned for the evening! Plus some pokemon catching I think haha. Now I just need to make sure I fit in core today; I've been bad this week and haven't done my core routine a single time yet -_-
Upcoming races:
8/07: Chicago 10K
8/26: Rock the Night 5K
9/10: Chicago Women's Half Marathon
9/25: Lifetime 5K
10/09: Chicago Marathon
10/30: Hot Chocolate 5K
11/27: Space Coast Half Marathon3 -
Here's a very pathetic attempt at jogging. I mean, you can tell that these 2 guys never even got fitted for real running shoes.
https://www.youtube.com/watch?v=_0Oc6RMj6Ak 5 -
@ariceroni Thanks! 0
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/1 - 2.23 - HS XC Practice
8/2 - 6.0 - Easy
8/2 - 4.15 - Easy
8/3 - 15.03 - Easy
8/4 - 6.0 - Recovery
8/5 - 11.06 Easy + 3.47 @MP XC Practice
Total 46.94 of 285 miles
Work up early to get my workout in before heading off to help with XC practice. Ran 11 miles in the rain and thought practice might get called off because of some distant lightning. Got a text from coach telling me that practice was on and the rain would be out of the area soon. Dried off and changed clothes and headed out. They were going to run an easy 5k then some intervals so I headed out with some of the JV guys & gals and paced them at 8:45, which is probably going to be my goal marathon pace. Did a bit more as a cool down then helped time some intervals. Got in a few miles more than I wanted since I really figured practice would get called off but the extra 5k felt almost effortless. Have a recovery run in the morning then a race paced distance run on Sunday.3 -
8/1 - 6 miles
8/2 - 6 miles
8/3 - rest day
8/4 - 6 miles
8/5 - 6 miles
24 out of 110 miles
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I usually do my higher intensity speed intervals on Friday mornings. Today's schedule called for 12X1minute in zone 5, which sounds like a perfect opportunity to ditch running in the heat for the air conditioned comfort of my basement treadmill. I slept a little late ( I *might* have had an extra glass or two of wine with my dinner last night) and then I realized that my treadmill needed to be lubed. It has a safety mode where it shuts down after every 300 miles until you lube it, or at least tell it that you did. Anyway, decided I was too short on time to deal with all of that, so I guess I will be hitting the treadmill this evening. Boo.
But, in better news, my new Kayano 22s arrived yesterday and they are so pretty. Finally, a cool looking pair of shoes! AND, the heat and humidity is supposed to break this evening and weekend temps look like they might actually be pleasant. Looking forward to my long run. Have a great weekend everyone!3 -
Congratulations @TattooedDolphinGirl78 on the PR!
Goodness, being sidelined I've forgotten all out PR's! I hauled the trash cart to the curb this morning and was winded.
@5512bf love the profile pic!
@greenolivetree I hope you figure out what's going on with that calf. Mine hurt incredibly with a hop test, I thought it was a stress fracture. Seemed to be shin splints with hip imbalances..
@ereck44 I was shocked when I watched or read something about the running boom, the time when Bobbi Gibb ran Boston, women's uterus would fall out if they ran, and when shoes for running were not a thing. I suppose the sport was named Jogging. It's funny to see it in the movies!
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shaunamaki1979 wrote: »@5512bf
Agreed. I haven't had much luck finding the right shoes. I have always had issues with finding sneakers that fit my heels without causing injuries.
@shaunamaki1979 it might be you do have the right shoes you are just not lacing correctly. I would make sure you are not wearing cotton socks, get fitted at a running store (not a shoe store) and check this lacing site out http://zbody.com/blog/are-you-lacing-your-shoes-correctly/
I didn't get through all the posts yet to see if anyone else posted this.1 -
Thanks @Elise4270!
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How in the world do you guys get past a cold while running? I can't breathe! Went the first night, but it's worse yesterday and today. I can barely breathe walking let alone more.0
This discussion has been closed.
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