August (2016) Running Challenge
Replies
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ceciliaslater wrote: »Don't let that cupcake chart fool you. You can have 2 AND A HALF cupcakes for a 5k. Don't short-change yourself!
ha ha I hate to say but not me, 3.1 miles I burn under 300 calories, but that won't stop me from eating 2 or 2 and half!1 -
Mo Farah's training schedule is pretty "easy"! (Think about it...)
http://www.trainingarunner.com/2014/10/09/mo-farahs-typical-weekly-training-schedule/
Monday
AM: 10-mile recovery run (6:00min/mile pace)
. . .
Friday
AM: 4-mile warm-up jog; 10x200m intervals (with 200m recovery jogs) on grass in 29 seconds each rep; 10x200m hill sprints at equal effort, walk back down to recover; 4-mile cool-down run.
NOON: Strength and conditioning session (1 hour)
PM: 4-miles easy
. . .
Total: 126-135 miles per week
Let me think about this. Mo Farah's 6:00 min/mile is probably about like my 8:00 min/mile. So peak training week (that I didn't actually do) for Boston was scheduled at 75 miles, which would be 600 minutes at an 8 minute mile. (For comparison only; there were faster miles in the training plan.) MoFarah's 135 mile peak would be 810 minutes at a 6 minute mile. Call it 25% more time than the high end of the training plan I had, except I didn't run the high end of that plan. And I was still incredibly time crunched.
It looks like those 29 second 200's are Mo's R pace. That's 29 seconds on grass, which should be a tad slower than the track. For reference, my 200m goal at R pace right now would be 43 seconds. When I was doing 400s at R yesterday evening, I managed the first 200 of a couple of them in 41 seconds . . . on a track, not on grass.
. . . and I did 4 x 400 at R yesterday. I've done 4 x 200 at R several times. Stretching that out to 10 x 200 at R hurts before I even run a step of it. Wow. Just wow.
People tell me I'm fast, but clearly I'm no Mo Farah.
I always love to read through some of the elite marathon training journals i come across. This one a guy is doing 140 mile weeks with several brutal track or tempo workouts. One was a 15 mile track workout with 25x400m in which he went from 70 second laps to 66 towards the end.
https://runnersconnect.net/running-tips/elite-runner-training-schedule/0 -
skippygirlsmom wrote: »ceciliaslater wrote: »Don't let that cupcake chart fool you. You can have 2 AND A HALF cupcakes for a 5k. Don't short-change yourself!
ha ha I hate to say but not me, 3.1 miles I burn under 300 calories, but that won't stop me from eating 2 or 2 and half!
Yup, same here. 'cept I'll eat all of them. And they will probably be the 500+ calorie cupcakes!2 -
This was a speed training day, so I did a fartlek run on my lunch break. 1 mile warmup, 2 miles fartleks, .5 mile cooldown (although I certainly didn't feel very cool, lol). Something about the weather conditions today, while not stupid crazy hot, paired with the speed work just made this feel absolutely brutal. The thought that came to mind mid-run was that I felt like I was running with one of those electric heated blankets wrapped around me. Even the little air that was moving was warm. Ugh. But, the most important part is that I did it!
RCADD 5k for Recovery (maybe???) – 8/27
South Nyack 10 Miler – 9/11
Adirondacks Distance Festival ½ Marathon – 9/25
Sleepy Hollow 10k – 10/22
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I keep thinking, the time it took him to run 10 miles is about the time it took me to run 5 miles. So, I would pretty much be training like a pro if I could run half of his mileage... not that my mileage is anywhere close to that.Wednesday
AM: 12-mile recovery run, followed by a massage.
PM: 5-mile recovery runSaturday
AM: 11-mile recovery run, massage
PM: 6-mile recovery run
And I guess these must be his rest days?2 -
@Orphia
Holy that schedule looks brutal. 4 mile warmups, 12 mile tempos and 3 mile cd. I'd be dead after that. Anyway his schedule follows a pretty simple planning.
A tempo on tuesday, intervals on friday and a long run. The rest of the days and doubles are easy running at just 6 min miles
))). No wonder when he runs his tempo at 5 min/miles
Anyway I know he runs around 100 miles per week. 120-130 is when he peaks
Did tempo run today. 2x2 miles with 2 min rest. New tempo pace is 4:15 but it was kinda hot today and I got pretty tired after the first one and did the second one a little slower at 4:20 something. I think I'll stay at 4:20 min/km pace for now, seems comfortable but hard.
Also is 420
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+4km - Tempo&Reps and Easy/4:50
August 6 - 5.0 km - Easy/6:05
August 7 - 10.4km - Long(ish)Run/6:17
August 8 - 3.6 km - Easy/6:00
August 9 - 6.0 km - Easy/6:07
August 10- 10.2km - Speedwork/4:20
August 11- 6.0 km - Tempo/4:45
August 12- 8.0 km - Easy/5:55
August 13- 9.4 km - Easy/6:30
August 14- 12.8km - Long run/6:00
August 15- Rest
August 16- 11.0km - Time trial/3:59
August 17- 8.0 km - Easy/5:50
August 18- 8.0 km - Easy/5:50
August 19- 11.8km - Tempo/4:20
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)
25/09: Black Sea 10k
09/10: Bucharest International Marathon (Half Debut)
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Today’s run was pretty good. It started out a wee bit rough, as it took me about a mile to really get into it and actually want to keep going. I wasn’t really feeling the RockMyRun mix that I selected, and there was garbage on the TVs, so the treadmill began to feel boring. It wasn’t until the endorphins started kicking in that I felt I wanted to actually make a workout of this.
I went at easy pace (for me), about 12:15/mile. Toward the end of my run, I decided to see how fast I could sustain and went up to 6.0 mph, or 10:00/mile. That felt like flying. I was able to keep that up for about a quarter mile. So now I have something to base some strides off of, should I decide to do that sort of thing in the future.
4.1 miles total today, looking very good for hitting goal this month as I have less than 8 miles to go.
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4.1 miles = a little over two cupcakes, right? 4
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AdrianChr92 wrote: »
that's an awesome nun.1 -
Legs were a bit shot yesterday, but still got on the treadmill, as all of the embrace the suck discussion had me doing 6.5 miles, with 1K repeats at the end of each mile at a 6:40 pace. That fast workout combined with Wednesday's 112 mile long ride definitely hurt me on my sufferfest triathlon team ride early this AM, as I couldn't re-join our 30mph paceline late in the ride after pulling, and I had to ride the last 5 miles solo. Still, I think I'll give a mid-distance run a shot this evening as I won't need to bike hard for a few days.
8/2 - 11 miles (w. 2 at MP)
8/3 - 4 miles (w. 2 miles near threshold HR)
8/5 - 12 miles
8/6 - 11 miles
8/7 - 20 miles
8/8 - 7 miles (w. 6 at MP)
8/9 - 11.5 miles
8/11 - 10 miles
8/12 - 20 miles (last 5 at MP)
8/13 - 2 miles
8/14 - 6 miles
8/15 - 10 miles
8/16 - 9 miles
8/17 - 3 miles
8/18 - 6.5 miles (w. 5x1K repeats at HM pace)
Total: 143 miles, 5 session with MP/threshold HR/speedwork running
Goal: 200 miles, 8 faster sessions
Remaining; 57 miles, 3 faster sessions
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 133 -
Logging another 4 miles!3
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AdrianChr92 wrote: »
I freaking love this commercial. I want to be that nun when I'm eighty.3 -
@Ohhim your training is insane. And I mean that as a compliment. You're rocking it!0
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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
8/6 20.97 miles - 70.72
8/7 REST DAY
8/8 7 miles - 77.72
8/8 4 miles - 81.72 << Daily Double
8/9 9 miles - 90.72
8/9 5 miles - 95.72 << Daily Double
8/10 5 miles - 100.72
8/11 9 miles - 109.72
8/11 5 miles - 114.72 << Daily Double
8/12 5 miles - One Hundred Nineteen, point seventy two
8/13 16 miles - 135.72
8/14 REST DAY
8/15 8 miles - 143.72
8/16 8 miles - 151.72
8/17 5 miles - 156.72
8/18 9.5 miles - 166.22
8/19 5 miles - 171.22
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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kristinegift wrote: »@Orphia Mo Farah's schedule is CRAZY. I know a real-life, everyday person who runs 90-100 miles a week..... around a job working full-time with special ed children. It totally blows me away that she has time for that kind of mileage when elites who get paid to run only run 20-40 miles a week more than she does!
Go take a look at the MFP Group (from Long Distance Runners Forum) on Strava.
https://www.strava.com/clubs/97415
Very top is always Natalee (or @Zekela from on here). She always runs about that much each week, plus elevation that's like 4000+ feet.3 -
Well folks, the time has come.
I have officially ordered my very first pair of replacement shoes. I will always remember my first ones, though... those blue and pink lovelies that got me through c25k and all my newbie running mistakes.
I have ordered the New Balance Fresh Foam 1080. Should be here within a week. Assuming I get them. My apartment complex office doesn't accept packages, which means that UPS will try to deliver it and I won't be home, so I'll have to make arrangements to pick them up. A small price to pay for new running shoes.2 -
I love that commercial and hubby said, when we saw it................"you have 20 years to get there, so get to work"!
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Almost at 50 miles!1 -
Between her and Ernestine the body builder http://ernestineshepherd.net/?page_id=2, it's nice that at 66 I still have role models....LOL5 -
8/18 - rest day
8/19 - 1.85 miles super easy
Just got out for a slow run this evening so I wouldn't have two 0 days in row for my training log.
Running my 5k tomorrow and have to leave town by 5:30 am to get there on time. Ugh. Should be fun though. The weather forecast says 72 degrees at race time so that sounds promising.
I whipped up some energy bites for my teammates and I to snack on. They are delicious but not low calorie! Going to have to be careful with those.
Hope everyone has a good running weekend!4 -
8/1 - 3.0 miles
8/2 - 3.0 miles
8/5 - 2.0 miles
8/6 - 6.2 miles
8/8 - 3.0 miles
8/9 - 3.0 miles
8/11 - 3.8 miles
8/13 - 5.0 miles
8/15 - 3.0 miles
8/19 - 3.0 miles
Goal: 45
Total to date: 35
10 to go
Upcoming Races:
Peachtree City Classic 15k 10/15/162 -
katharmonic wrote: »8/18 - rest day
8/19 - 1.85 miles super easy
Just got out for a slow run this evening so I wouldn't have two 0 days in row for my training log.
Running my 5k tomorrow and have to leave town by 5:30 am to get there on time. Ugh. Should be fun though. The weather forecast says 72 degrees at race time so that sounds promising.
I whipped up some energy bites for my teammates and I to snack on. They are delicious but not low calorie! Going to have to be careful with those.
Hope everyone has a good running weekend!
Good luck @katharmonic0 -
Hahahaha, awesome, @AdrianChr92 and @Elise4270 !
OK, I'll be Vivian Cheruyiot, Olympic 5K gold medal winner just now!
00:14:26:17 Olympic record set.
(OK, I came third of 27 females at parkrun this morning in 00:28:29:00, only half as fast LOL.)5 -
KatieJane83 wrote: »This guy writes some good stuff. Some of these things I definitely need to remind myself of at times: bodyforwife.com/the-exercisers-creed/
I
James Fell. Amazing guy. Saw him post that this morning and told him it was beautiful.
I'll copy and paste it for the awesomes that it is.
===
"I lay in a hospital bed hooked up to IV morphine that barely touched the pain. The emergency room physician told me my lifting days were over. I knew he was wrong, however, because I will not quit.
I remember when I started working out 22 years ago, and how much I struggled early on. After one drunken and gluttonous weekend a few months in it seemed like I had gained back all the weight I had lost, and I came so close to quitting, but on Monday, I was back it. Slowly a habit was being formed. A few months after that I’d made moderate progress in terms of the changes to my physique, but the real change had taken place in my mind. The real change was gaining the knowledge that I would never stop exercising.
My fastest marathon is behind me, but perhaps my fastest 10K is yet to come. Either way, it doesn’t matter, because I will not quit.
A torn rotator cuff likely means that max bench press will never be topped, but I can still lift, and I do. I will not quit.
I have a fast road bike with slick tires, and sometimes someone on a beat up mountain bike whips past me. I don’t care. It won’t make me quit.
I understand that there is no such thing as bad weather, just bad choices in clothing. The Canadian winter won’t make me quit.
As I edge closer to the half-century mark things hurt a little more, and I take longer to recover, but such things don’t matter. What matters is that I don’t quit.
I’ll relish in what my body can do today and not lament that perhaps it wasn’t as good as it was yesterday. I’ll also consider what I can do in order to make it better for tomorrow. I’ll fit the exercise to me rather than try to fit me to the exercise. I’ll work around pain rather than try to work through it. I’ll respect my limitations and test them with wisdom and caution. I’ll go hard on the days I feel like and ease off when I’m not feeling it. Always, I will listen: to my heart, to my mind, to my body. I will not tell myself lies about what I can or cannot do, and reject my own biases to accomplish what I rationally can.
I will accept that this is the only body I will ever have, and treat it as my most prized possession.
I will have fun, and because I’m having fun, I will not quit.
I won’t use exercise as an excuse to be a glutton, but rather view food mostly as healthy fuel with some indulgences thrown in because life is too short to not have crème brûlée or cookie dough Häagen-Dazs or Hawkins Cheezies.
When I’ve had a beer and pizza-filled weekend I won’t try to burn it all off on Monday. I won’t view exercise as a punishment to be endured to atone for the “sins” of the previous day.
I will realize that burning calories is by far the least important thing that exercise does.
I will be competitive with others only if it serves my interest, but mostly look to be competitive with myself. I will sometimes care about vanity and sometimes not, and never let it rule my thinking or be a primary driver of my motivation.
I will only track the things I want to track, and not obsess over any numbers. I will endeavor to have a Zen mindset over my actions and accomplishments. I will engage in harmonious rather than obsessive passion. I will keep forefront in my mind that the most important thing is not to quit.
I will never look at my body with disgust.
When I’m injured I will respect my limitations and work on getting back to an uninjured status. I will allow myself a single day of feeling sorry for myself, then will get back to work. I will not quit.
I accept that I will get weaker as I age, but endeavor to fight a valiant delaying action. I understand that one day my running will necessarily become walking, but I will be happy that I’m still ambulatory. I will keep carrying my own groceries and shoveling my own snow and mowing my own grass, because to hell with the young whippersnapper who wants me to pay him to do it.
In a world filled with former exercisers I will decide that as long as I can move about under my own power, move I shall, because I will not quit.
I will not quit."
- James Fell
http://www.bodyforwife.com/the-exercisers-creed7 -
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So I ran another 6 miles today...no headache, but slightly tired legs...Heart rate at 90% and shaved 6 minutes off time yesterday for the same distance. Not really pushing myself, but definitely picked up the pace.
Afterward I did my recovery walk with high knees, butt kicks and walking x 12-14 minutes. (I don't count it, but it's important to me and I don't have sore body parts as a result).
When checking my other house (we are rehabbing it to either sell or rent), I was walking in the dark and tripped over a ladder, and fell hard on my right knee...It was terrible searing pain, and I thought that I wouldn't be able to drive home. I was pretty whiney when I got home, threw a sweater on, and heating pad. I think that it is just an abrasion (hopefully). Tomorrow is supposed to be a long run day....going to play it by ear. I am blessed with strong bones and knees, but don't want to do something stupid.
August 1....poison ivy....rest day
August 2...poison ivy....rest day
August 3....Dr.'s visit for the poison ivy....rest again
August 4....4 miles
August 5...husband's 65th birthday...celebration with friends
August 6....10 miles
August 7...still with poison ivy...rest day
August 8...weight lifting, spinning class, 3.87 miles on the treadmill (rolling hills)
August 9....6 miles
August 10....rest day...State Fair...lots of walking
August 11...weight lifting, treadmill (3.89 miles), rolling hills.
August 12---rest day (work)
August 13---rest day (work)
August 14....rest day (work)
August 15....rest day....exhausted from work
August 16...4 miles (work)
August 17...work
August 18...6 miles...pace 12:33
August 19...6 miles..pace 11:33
Total is 43.76 miles...goal is 85 miles.
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https://www.youtube.com/watch?v=fZlPEYsK95w
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