September (2016) Running Challenge
Replies
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@dianefogel1 One good thing about the gravel paths with their un-even surface is that it improves your fine motor skills/balance/ankle strength. I enjoy running on the un-even bush/dirt trails for this added challenge.
Rest day yesterday. Quads and calf's were tired/tight after the Sand hills in the Sunday 10k race. Foam Roller and a nice leg stretching walk was all I did yesterday after work.1 -
@adrianchr92 - okay we have to see a picture of you in those shorts!
@ohhim - wow that is a lot of water to lose per hour. I'm still not hydrated. I can see it in my skin and I've had a dull headache that nothing helps. This is exactly the type of headache I get when the weather changes to very hot/humid in the spring. In the winter I can drink water after a run and be fine. But once that heat hits in the spring if I don't start adding either gatorade, watermelon or some type of electrolyte I get this dehydration headache. Definitely a lesson learned.
Another rest day as I try to get rehydrated ... I guess that is a word.
@ddmom0811
I'm in the same boat as @Ohhim, I tend to sweat 3-4 lbs of water weight an hour, sometime more if it's really humid. I've lost as much as 7 lbs on a long run even after drinking a gallon of water during. What I've found helps is to mix in electrolytes during the run as well as the next 3-4 hours post run. I'll still get a slight headache from time to time but not nearly as bad as when I drink water only. During the run I'll use Gatorade to help with some calories but post run I'll use Nuun tablets. I'll weigh myself post run and typically try to get back to my pre-run weight plus a pound. It's still not uncommon for me to take up to 2-3 hours before I really need to pee. I also will take my multivitamins post run to replace any other minerals lost.
@Orphia
You had asked why I stop my watch from time to time during a run. This dehydration problem is typically the reason why. When it gets hot and I'm doing 3-4 five mile loops for a middle distance or long run it takes a while to get 24-36oz of water in you without wanting to throw it up when starting back running. Since I sweat so bad I'll also swap out shirts and even swap shoes and socks mid-run if my feet start to get too wet. I'm prone to getting blisters and having my calluses get soft and peel off if I run too long with really wet shoes and socks. Since these are all classified as easy pace runs I'm not overly concerned with time. I could leave the watch running but it would measure some of that distance and throw off the actually mileage of my loop and really alter the cadence count, ect that I like to look at If i'm doing intervals or pace runs I wont stop the watch. During races there is water/nutrition available along the course in shorter intervals so It's easy to slow slightly and get 8-12 oz water every 2 miles or so. Also when you take a 2-3 minute break after 12-16 miles your legs really like to get stiff, and it's good practice for late marathon miles to run on those legs that are telling your brain to quit. During the winter this isn't nearly the problem it is during the humid summer mornings.2 -
1/9: 5.74 km + 20 mins yoga + strength exercises
2/9: REST (hungover from the wedding the day before)
3/9: 20.43 km + 20 mins yoga
4/9: REST
5/9: REST
6/9: Life but walked all over
7/9: 5.48 km + 20 mins yoga + strength exercises
8/9: My Bday!!! 20 mins elliptical + 40 mins yoga + 4.61 km in the evening
9/9: 5.49 km + 20 mins yoga + strength exercises
10/9: REST
11/9: REST
12/9: 4.63 km in the evening
13/9: 5.62 km + 20 mins yoga + strength exercises (arms and core)
Current PR: 5K in 32:50 / 10K in 1:17:18 / 20K in 2:45:11
Races:
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run
Have a great Tuesday everyone!
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Very slow walk/run today. Humidity @ 95%. Calf still hurting even though I stretch after I run
I bought one of those stick thingy today and massaged both of my legs, and I have a massage on Thursday.
[img][/img] 2 -
@stoshew71 here's a run, come on go for the 24 hour option. Can you imagine running for 24 hours in a one mile loop. I would die.
http://www.ric24.org/
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9/2 - 3 miles
9/3 - 11 miles (14 total)
9/4 - 2.6 miles (16.6 total)
9/5 - 4.1 miles (20.7 total)
9/6 - 3 miles (23.7 total)
9/8 - 4.5 miles (28.2 total)
9/9 - 4.7 miles (32.9 total)
9/10 - 9.4 miles (42.3 total)
9/12 - 3.7 miles (46 total)
9/13 - 3.4 miles (49.4 total)2 -
skippygirlsmom wrote: »@stoshew71 here's a run, come on go for the 24 hour option. Can you imagine running for 24 hours in a one mile loop. I would die.
http://www.ric24.org/
I'd rather run on a treadmill in a 100 degree gym with a trash bag on.
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9/1 AM - 4.02 - Easy
9/1 PM - 6.0 - Easy Indoor track
9/2 - Unplanned Rest
9/3 - 5.01 - Easy
9/4 - 17.01 - Long w/ 2x3 miles at GMP + 1x2 Miles @ GMP
9/5 - Rest
9/6 - AM 5.0 MP - Indoor Track
9/6 - PM - 6.03 - 6x500M VO2Max Intervals
9/7 - 13.31 Easy indoor track
9/8 - AM - 6.01 Easy
9/8 - PM - 4.01 Easy
9/9 - Rained out
9/10 - 6.05 Easy with Strides
9/11 - 18 Mile Tempo - 2WU + 16 @ GMP
9/12 - 30 min elliptical and strength training
9/13 - AM 6.23 Easy
Total 96.70 of 255 Miles
Today is another 6/4 double recovery. Tomorrow is a workout I'm not looking forward to, 11 miles with 6x1200 vo2max intervals. This will be one of the last really difficult workouts of the training cycle with the exception of a ridiculous 8 mile 3x1600 vo2max workout 10 days before the marathon. I'm debating on weather or not I want to do that workout or not. I might swap that one out for a Yasso 10x800 session targeting 3:40-3:45 800's. Looking ahead I'm not sure if I'll get to my 255 mile goal this month since i skipped a session 2 weeks ago and had one rained out last week. I think the legs are ready for the taper starting next week & i'm typically one who likes more rest than less.
@MNLittleFinn I looked back at my taper for my last half, with the race I did 26 miles that week on 4 runs. I probably should have had another run in there but not sure why I took 3 full days off. I was able to resume training fairly quick. 1:54 isn't my best half effort but close enough to the 1:52 I did 4 weeks earlier as a trial run with better weather. I think if can get your recovery run in and maybe some general fitness stuff in cardio wise (elliptical, swimming or bike), you should be ready to resume training quickly. I averaged 40-45 miles a week the 8 weeks prior to this one, which is close to what you are getting in.
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Good Morning running friends. I hope everyone is having a great day.
9/1 - 3.6
9/2 - 6.2
9/3 - 0
9/4 -0
9/5 - 2.6
9/6 - 4.3
9/7 - 6
9/8 - 4.2
9/9 - 0
9/10 - 4.3
9/11 -6.4
9/12 - 6.5
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juliet3455 wrote: »@dianefogel1 One good thing about the gravel paths with their un-even surface is that it improves your fine motor skills/balance/ankle strength. I enjoy running on the un-even bush/dirt trails for this added challenge.
Rest day yesterday. Quads and calf's were tired/tight after the Sand hills in the Sunday 10k race. Foam Roller and a nice leg stretching walk was all I did yesterday after work.
I run on trails 2 days a week and it really helps with balance issues and also recovering from uneven footing. It's slower though, for me anyway.
Adding more distance to my weekday runs this week. I shouldn't have any problem being ready for the 10K in Nov but I sure would like to go a little bit faster.
09/01 – Unplanned Rest Day but swam 45 minutes this afternoon (too hot here to run)
09/02 – 3 miles – Pretty slow pace but faster than last run and AVG HR only 139
09/03 – 1.3 miles around basketball court at gym + 90 min strength training
09/04 – 4 miles, middle two faster, AVG HR 148
09/05 – Party Day
09/06 – 3.26 miles – AVG HR 149……….one hill
09/07 – 90 minutes of strength training
09/08 – Rest day
09/09 – 3.3 miles – AVG HR 146, HIGH HR 160 during hill run
09/10 – 1.3 miles after strength training
09/11 – 4.16 mile run – Ran middle 2 miles at tempo – AVG HR 147
09/12 – 95 min strength training
09/13 – 3.52 mile recovery run – AVG HR 142 – two hills
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A few more miles done this morning
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Morning, all! It was cool and dry this morning—about 8 C (50-ish F?). What a difference that makes after running through a hot summer. I live in a rainy land, so I hope this cooler, dry weather continues until the end of October for my half.
Sep 1 - 2.98 miles (aerobic)
Sep 2 - 2.1 miles (short intervals)
Sep 3 - 2.13 miles (recovery)
Sep 4 - 11.67 miles (long)
Sep 5 - rest
Sep 6 - 3.39 miles (aerobic)
Sep 7 - 2.65 miles (long intervals)
Sep 8 - 6 miles (aerobic)
Sep 9 - 2.84 miles (short intervals)
Sep 10 - 4.01 miles (recovery)
Sep 11 - 9.94 miles (w/u, alternating miles by pace goal/heart rate, last mile fast finish)
Sep 12 - rest
Sep 13 - 5 miles (2 middle miles @ tempo pace)
Total: 52.71 / 100 miles3 -
With all the talks about dehydration, I have question on the topic:
How do we determine if we need electrolytes with our water for running? I was under the impression that it wouldn't be an issue for, say 5k ~ 10k distances. And I assumed, I will be covered for longer distances if my gel has potassium and sodium in it. I do sweat a lot, maybe not as much as @Ohhim or @5512bf but one time I checked, I lost about 2 lbs weight after an hour of running. I would sometimes have leg cramps at night, I wonder if it has anything to do with it.0 -
mom3over40 wrote: »With all the talks about dehydration, I have question on the topic:
How do we determine if we need electrolytes with our water for running? I was under the impression that it wouldn't be an issue for, say 5k ~ 10k distances. And I assumed, I will be covered for longer distances if my gel has potassium and sodium in it. I do sweat a lot, maybe not as much as @Ohhim or @5512bf but one time I checked, I lost about 2 lbs weight after an hour of running. I would sometimes have leg cramps at night, I wonder if it has anything to do with it.
I'd think so. If I've run, even in the cold, I make a point to add some electrolytes. I like the NUUN, some don't. In the summer i keep single serving potato chips in the trunk.
I don't think I sweat very much. I'm prone to migraines, so I don't chance it.0 -
@mom3over40 I started taking magnesium citrate 2x a day for night foot and leg cramps and I'm pretty sure it has made all the difference. I started out taking it in the evening and then added it to my morning routine to have a little more (you can have digestive troubles if you take too high a dose at one time).0
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RunRachelleRun wrote: »@mom3over40 I started taking magnesium citrate 2x a day for night foot and leg cramps and I'm pretty sure it has made all the difference. I started out taking it in the evening and then added it to my morning routine to have a little more (you can have digestive troubles if you take too high a dose at one time).
Yipes! Mag citrate will run right through you! You're brave! Haha! I only made that mistake once!
But I have IBS, everything makes me go...0 -
Ok sooooo there's already 24 pages, almost 700 posts, and there's just no way I'm going to be able to start at the beginning.
Jumping back in. I registered for the Colfax half again and that's on May 21. Eight entire months to train. Starting with a 20 week training plan, taking a couple of weeks off, then going at it again with a 14 week plan, then the half. Not doing a mileage goal for this month, just making sure I get back into the swing of things and keep the potential for injury as low as possible. Each morning when I take Apollo for his walk, I think to myself what perfect weather it is for a run, but I don't because I haven't planned for it and I don't have enough time. I frustrate myself more than anyone else could!4 -
9/1 - 7 miles
9/2 - 6 miles
9/3 - rest day - cross country meet but I noticed I put in about 3.5 miles running all over the course ha ha
9/4 - 5 awful miles
9/5 - 5 not as awful miles
9/6 - 6 still kinda crappy feeling miles
9/7 - rest day travel to Florida
9/8 - 13 hours of hospital chair sitting
9/9 - 7 miles of Oh My Goodness I needed that after ^^ that day LOL
9/10 - 4 miles my Garmin wasn't charged but I know this route is just over 4 miles
9/11 - travel day home from Florida
9/12 - too freaking tired to get out of bed day
9/13 - 7 miles
47 out of 115 miles
@stoshew71 ha ha I'm with you
@mbaker566 nice She Power shirts! How are you doing?
@adrianchr92 LOVE the shorts, OMG Skip would go crazy over them.
@azercord sorry to chime in late on the Brooks talk, @mom3over40 love the chart. I was wearing Glycerins 12 and LOVED them they went to 13 and not so much love anymore. I brought every pair of 12 I could find in my size online or in the store, so I have 3 pair but all have bookoo miles on them. I then went to the Launch 3 and love them to death. They are slightly more narrow in the toe box but I love them. My daughter was wearing the Launch, then tried on the Hyperion and good bye to the Launch for her. The Hyperion is a much lighter and according to the chart "faster" shoe.
@ohhim I love DC, it was a good game, well for you.
@mnlittlefinn we had twin runs today yours was just faster ha ha, @stoshew71 and I had twin times today, well he just ran 2 mile further
@bettermike super 11 miles. Can't help in the calf cramps
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@mom3over40 I've just ordered some glycerin 13s, £60 with free delivery. I'm shocked by the price difference for different colours, the ones I'm getting are black, pink and orange, not very pretty to look at. But any other colours are at least £50 extra in all the other online stores I checked. I think I'd rather run in ugly shoes with an extra £50 in my pocket lol.2
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07KatieP13 wrote: »@mom3over40 I've just ordered some glycerin 13s, £60 with free delivery. I'm shocked by the price difference for different colours, the ones I'm getting are black, pink and orange, not very pretty to look at. But any other colours are at least £50 extra in all the other online stores I checked. I think I'd rather run in ugly shoes with an extra £50 in my pocket lol.
I always get my shoes from Runningwarehouse.com, last year's model and the cheapest price, which always tends to be the ugliest. I am pretty used to running in butt ugly shoes, but since they typically only last 2-3 months, I don't really care. The last pair I ordered happened to be a pretty light blue and pink. I was so excited to finally have some cute shoes!2 -
RunRachelleRun wrote: »@mom3over40 I started taking magnesium citrate 2x a day for night foot and leg cramps and I'm pretty sure it has made all the difference. I started out taking it in the evening and then added it to my morning routine to have a little more (you can have digestive troubles if you take too high a dose at one time).
Yipes! Mag citrate will run right through you! You're brave! Haha! I only made that mistake once!
But I have IBS, everything makes me go...
Ha, uh-oh. I didn't realize I was being brave. I started out cautiously, but I haven't had any trouble with what I'm taking. I think each pill is 150 mg high absorption (for what that's worth).1 -
I intended to get up early today and run, but that didn't happen. I've gotten used to sleeping in again :-/ Sunday I was motivated to take advantage of 52 degrees before church, but today I was not motivated at all. Tomorrow I WILL get it done.
So, last night I did lower body strength training and that dumb pain behind my knee was bothering me! So now I'm really leaning toward this being aggravated by strength training rather than running. I'm loving the DOMS today from the awesome workout but I think I better stick to pilates and see if I can run without this pain.
@07KatieP13 Good luck with the new shoes!
@Virkati Welcome back to running
@mbaker566 Great slogan on the shirt. Good to see you checking in.
@emmab0902 That sticky stuff on your lips makes me think you are dehydrated. Make sure you are drinking plenty all day long. Also, any medications that could be drying your mouth out? When I take allergy meds I have to run with a Ludens throat drop in my mouth because it's like all moisture has been sucked from my mouth.0 -
RunRachelleRun wrote: »RunRachelleRun wrote: »@mom3over40 I started taking magnesium citrate 2x a day for night foot and leg cramps and I'm pretty sure it has made all the difference. I started out taking it in the evening and then added it to my morning routine to have a little more (you can have digestive troubles if you take too high a dose at one time).
Yipes! Mag citrate will run right through you! You're brave! Haha! I only made that mistake once!
But I have IBS, everything makes me go...
Ha, uh-oh. I didn't realize I was being brave. I started out cautiously, but I haven't had any trouble with what I'm taking. I think each pill is 150 mg high absorption (for what that's worth).
@mom3over40 - I take mag citrate, as well. Only of an evening, and typically only one pill (not sure on dose--100mg, maybe). I find it helps with leg cramps and also helps me sleep better. There are a few different magnesium supplement options. Some are known to be more treacherous than others. I also really like epsom salt baths. They work well, since magnesium absorbs through the skin. Might be the way to go if you're scared of digestive issues.
As for during runs, I stick to drinking straight water. If I'm doing more than 10 miles, I'll take along some gatorade chews and eat one chew every mile. That's equivalent to taking one GU every 6 miles, just spread out evenly throughout the distance. Hypothetically, I could just drink gatorade, I suppose. But I like having the ability to regulate my electrolyte and sugar intake separate from my liquids.1 -
mom3over40 wrote: »With all the talks about dehydration, I have question on the topic:
How do we determine if we need electrolytes with our water for running? I was under the impression that it wouldn't be an issue for, say 5k ~ 10k distances. And I assumed, I will be covered for longer distances if my gel has potassium and sodium in it. I do sweat a lot, maybe not as much as @Ohhim or @5512bf but one time I checked, I lost about 2 lbs weight after an hour of running. I would sometimes have leg cramps at night, I wonder if it has anything to do with it.
Cramps and being short of electrolytes are indeed correlated. How much will that affect you, and at what distance? You just have to find out by experience.
I was fine running up to the half marathon distance on gels and water. I cramped up bad after my first marathon, and added Nuun to my routine. Cramped up after Boston, and added S-caps to my routine; they're still provisional, but I've noticed less foot cramping in post-run stretches when using them. Next real test is Sunday, when I run the Rochester Marathon. Will I finish it and *not* cramp up after the finish line? For sure I'll carry some S-caps with me, and make sure to take them during the race. That will be in addition to the Nuun and gels.
It's possible that someone else might not need the electrolytes as badly as I do; or that someone else might need them more and notice the effect at shorter distances. You just have to experiment a bit and observe how your body reacts to the different things you try.3 -
@mom3over40 I try to take them during hard training runs where I know I'll run longer and harder than usual. During long runs I find that I perform better if I hydrate constantly and might put some electrolytes in my water. I no longer feel the fatigue setting in when running over 1 hour. Definitely drink water if you are running more than an hour. You can get away without but I would like to perform at peak level than battle dehydration during summer. Once temps drop it should be much better though
@ddmom0811 Soon(TM)
@skippygirlsmom Some guy in my country decided to do one alone. Thing is for, for the run to count in the record books (he was aiming for national record in 24h) it needs to be done on a loop no longer than 1 mile or something like that. He ran over 110 times on that loop. At least people would join with him over a few miles so he didn't get the full effect of the madness0 -
50.69% of goal
01-Sep: 7.59 miles - Daily Double (Alan)
02-Sep: 6.87 miles
03-Sep: 10.04 miles
04-Sep: <Life Day>
05-Sep: 6.27 miles (Macon Labor Day Road Race)
06-Sep: 8.08 miles - Daily Double (RWB)
07-Sep: 3.27 miles
08-Sep: 7.55 miles - Daily Double (Alan)
09-Sep: 3.28 miles
10-Sep: 8.14 miles (inc. Glazin' a Trail 5K)
11-Sep: <Life Day>
12-Sep: 8.20 miles
13-Sep: 6.75 miles - Daily Double (Alan)
14-Sep:
15-Sep:
16-Sep:
17-Sep:
18-Sep: <Life Day>
19-Sep:
20-Sep:
21-Sep:
22-Sep:
23-Sep:
24-Sep:
25-Sep: <Life Day>
26-Sep:
27-Sep:
28-Sep:
29-Sep:
30-Sep:
Missed the cutoff for the Senior Olympics qualifying run, so that came off the schedule.
Got a question: I'm a programmer, so I love data. I have data from all the races I've ever run (chipped/not, GPS length/advertised length, time, etc.). I don't have whether a particular race was USATF-certified (I know some are, but not all of the ones that are).
How do I come up with a REAL PR number? Do I calculate based on the actual distance or the advertised distance (which means effectively running the tangents will shorten the actual distance), as compared with the chip-based timing? I know that I'm going to more heavily-weight chip-based timing.
Regardless, the Donut Run 5K was NOT a PR, but it was a good race at 30:59 (Garmin recorded the distance as 3.05 miles). No, I didn't eat the donuts (not even afterwards).
I'm thinking of experimenting with nutrition - yesterday, for my long run, I decided to eat a bagel with peanut butter before I headed out. It was supposed to be about an hour before, but it turned out to be between 1.5 and 2 hours between eating and running. Usually, I just run on an empty stomach (except coffee). I've tried using Honey Stingers, but can't tell that they make any difference. Don't know that the bagel made any difference, but it didn't cause a problem.
Upcoming Races:
17-Sep: Race for Education 5K, Warner Robins
22-Oct: S.C.A.R.E. 5K, Macon
29-Oct: Jay's Hope 10K, Macon
05-Nov: Ridge Run 5K, Macon
12-Nov: FUMC 5K, Warner Robins
03-Dec: Reindeer Run (10K), Macon
26-Dec - 01-Jan: Random running in JAPAN!
14-Jan: Museum of Aviation HM, Warner Robins
04-Mar: Albany/Snickers HM, Albany
25-Mar: Cherry Blossom Road Race 10K, Macon
08-Apr: Running for Ronald 10K/15K, Macon2 -
@skippygirlsmom @greenolivetree
i'm doing alright. signed up for two races but now i just have to get my running shoes on.
I got our wedding photos back so I'll be editing those this week. I've been having energy issues but i've got to give myself time to recover from the shock.0 -
@Elise4270 At my race on Sunday there was about 170 total athletes across the 3,5,10 and HM Distance with Early start for HM Runners and Walkers, 10km walkers had an option for early start. Most just did the 10km start. If the Race Director had asked for Walkers to line up behind the runners it would have made for a much nicer start,
When it comes to local language terms, What ever you do don't buy any Budgie Smuggler Swim Trunks for your DH - @Orphia is LOL right now.
No ambiguity in that answer.I'd rather run on a treadmill in a 100 degree gym with a trash bag on.
@skippygirlsmom Haven't seen any updates on your Skippy Girl and her recent accomplishments? Your Dear Mom?2
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