September (2016) Running Challenge
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@lporter229 Thanks. From looking at my data, when I'm running ~10:30 pace, I seem to be able to keep my average HR in zone 2, and it feels pretty easy. Now I just have to work on convincing myself that I'm helping my running, not hurting my speed, but running slow for the vast majority of my miles.....Must be a newbie thing.0
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@MNLittleFinn - I'm there with you on figuring out the heart rate zones. I have a ballpark estimate of my max (I once got up to around 192ish) but I'd like to try to hone in on that a little better. However, I'm not looking forward to doing the running test that will help me figure it out, haha. I still need to get my resting HR, I just keep forgetting to put my HRM on when I go to bed, lol. I'm going to be using Pete Pfitzinger's plans (current book - Faster Road Racing: 5k to Half Marathon) to first build my base miles, and then train for my HM in June, and I really need to nail down my lactate threshold, VO2 Max, etc. to follow the training plans.0
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Run 1.3 miles. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy.
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4.1 slow miles this morning. Felt like slogging through jello. My hamstring was okay, though.
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I plan on a swimmy wimmy later. Dh is having his last eye surgery out of town this afternoon. Hotel stay! And Indian food!
6---28 min swim
8---20 min crutches walk
9---30 min crutches walk
11---25 min crutches walk
12---weights
13---30 min swim
15---2.3 mile crutches walk
16---1.5 mile crutches walk
21---Dallas doc visit
23---1.7 mile crutches walk
24---1.1 mile crutches walk
26---2 mile crutches walk +1 mile poké walk
27---2 mile crutches walk
28---rest, cuz I'm back (ish)
Not Advisable races:
11/05/16 Jenks Half Jenks OK (registered) with @ceciliaslater @WhatMeRunning @greenolivetree @5512bf
I'll have to check the cut off time ;-) there's a 5k think I'll see if I can switch!
12/11/16 BMW Dallas Marathon, Half (registered)
Run the year 2016 898.42/ 2016 (registered)
Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half
Oh! End of month question? Anyone have one?
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@MNLittleFinn Matt Fitzgerald has a free calculator you can use that will help: http://mattfitzgerald.org/8020training/
If you have an idea of your lactate threshold (looks like it should be around 165 based on the zones you've listed - near the top of your zone 3), you plug that in (bottom left quadrant), and it'll give you zones for his plan.
And here's suggestions on how to input his zones into Garmin since he uses more than 5: http://mattfitzgerald.org/how-to-create-8020-zones-on-your-garmin-device/2 -
My dad just texted me this video this morning saying, "the next challenge after your marathon?" Such a funny man, lol.
But yeah, this is for the next time any of us feel like complaining about weather conditions, or terrain conditions, or being tired, or whatever, haha:
The Crown Traverse -
https://youtube.com/watch?v=4hh_2G_1DUs&feature=youtu.be
And nothing beats the very end, with the last 3/10th's of a mile. Pretty sure we've all been there!1 -
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)
14/9: 5.61 km + 20 mins yoga + strength exercises (shoulders, upper back and core)
15/9: 5.61 km + 20 mins yoga + strength exercises (chest and core)
16/9: 10.25 km + 20 mins yoga (new PR!)
17/9: REST (walked all over with a friend visiting from out of town)
18/9: LIFE (volunteered for my city’s Army Run)
19/9: 4.56 km + 20 mins yoga + strength exercises (shoulders and core)
20/9: LIFE (TOM and chronic pain flare-up)
21/9: LIFE (TOM and chronic pain flare-up)
22/9: LIFE (TOM and chronic pain flare-up)
23/9: REST
24/9: 10.51km (6.5 km Obstacle Course with a team of 8 + 4.01 km running in a corn field for 4 hours)
25/9: REST
26/9: 5.00 km (treadmill interval run) + 20 mins yoga + strength exercises (shoulders and core)
27/9: 4.85 km (treadmill progression run) + 20 mins yoga + strength exercises (arms)
28/9: 5.00 km (treadmill tempo run) + 20 mins yoga + strength exercises (chest and core)
Current PR: 5K in 32:50 / 10K in 1:12:07 / 20K in 2:45:11
Races:
24/9: Obstacle Course “Coureur des bois”
20/10-01/11: Zombies Run! App 2016 Fall Virtual Run
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Is it strange that I feel a little fear when I see "@elise4270 mentioned you"???
No running for me today. BOO! This nice weather makes it so hard to take a rest day. But running today would be "too much, too soon" based on what I've been running the past 2 months. Sigh. Here's to hoping I can build my mileage back up this fall and be killing it all winter
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Work blew up (again) and I haven't been able to run much lately, or keep up here. Looks like I'm several pages behind (again).
The last time I ran was Saturday morning. I had intended on a 12 mile trail run but couldn't get my *kittycat* out of bed and ended up with just 8.6 miles before I had to bail out and get home to take my son to his soccer game. That game started an hour late and all I could think about was, 'dammit, I could have finished my run!'. Oh well. It was a great, sloppy, muddy run on a very hilly course near my house. I don't know why I don't run here more often, it's only a mile and a half away...oh yeah...they don't allow dogs, that's why. Still, I need to go there more often to get my hill miles in.
With that run I'm 71 miles into my 100 mile goal. There's a very, very slight chance of making it.
I have a 3.4 mile trail race tonight but since I haven't run in 4 days I'm considering running the entire course twice, the first time as a warm up. I don't expect a good time anyway since I've been going on 4 hours sleep per night since Saturday.
@juliet3455, @mobycarp, and @_nikkiwolf_ thanks for the input on GoreTex shoes. I think I was just looking for a reason to buy new shoes because I found a good deal, but I passed on it. I can really only recall a single time that went shoes bothered me and that was an early morning July trail run that was really a turf run. Winter hasn't been an issue and I'd rather have a more breathable shoe.
@RespectTheKitty I intend to write up a post about my thoughts on winter running but it might be a week or so before I can.
@Orphia, holy crap!!!!! Amazing transformation from a year ago! Wow, just...WOW!
@jodilynnsanders5104 congrats on your first 10K, and a successful one at that!
@skippygirlsmom, so so sorry to hear about your mom. Hugs & prayers.
@KatieJane83 great race! I'd do terrible there because I'd be gawking at that awesome scenery. Hitting triple digits is exciting, but make sure you give yourself proper recovery.
@BeeerRunner, looking forward to your race report after your HM. Go get it!
@Ohhim, you nailed it!
@instantmartian, that is a bit nuts. I think my back will be hurting after running with a pumpkin. Sounds like a fun race with something for everyone.
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@skippygirlsmom, I was so sorry to hear about your mom. Sending prayers for peace and tranquility.
@MobyCarp, sorry about the injury hope PT gets you back up and running soon!
I was in CO for 5 days for daughter's wedding and came home to a ton of work so haven't really had a chance to catch up with everyone here..........it's such a prolific group!
So I missed an entire week of running but managed 3 fast walks/hikes while there. I didn't count them as runs though. Luckily I knew ahead of time that I would miss a week so didn't set my goal too high. As long as I can get another run in on Friday I should reach goal and hopefully my training will still have me ready for that 10K Turkey Trot I'm running on Nov. 19th.
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
09/14 – 90 min strength training
09/15 – Rest Day
09/16 – 3.53 mile run – Fastest pace on horse trail yet – AVG HR 145
09/17 – Unplanned Rest Day – had to work
09/18 – 4.35 miles – Ran middle 2 at tempo – AVG HR 148
09/19 – 90 min strength training
09/20 – 2.95 mile run AVG HR 147
09/21 – Travel day to CO for daughter’s wedding
09/22 – 3.3 mile hike in Golden, CO
09/23 – 2.8 mile walk along Clear Creek in Golden
09/24 – 3.85 mile hike around and above Lily Lake in Estes Park, CO
09/25 – Travel day home
09/26 – Rest Day
09/27 – 90 min strength training
08-9/28 – 3.65 miles – one hill and one fairly steep road – AVG HR 146 – 157 on hill
Lost my ticker when I cleared cookies and history this morning but I should be at about 37 or 38 miles of my goal of 40.
Anyone have an idea of how to retrieve it?0 -
Date Miles today - Miles for September
9/1 9 miles - 9
9/2 5 miles - 14
9/3 18 miles - 32
9/4 REST DAY
9/5 10.5 miles - 42.5
9/6 9 miles - 51.5
9/7 6.2 miles - 57.7
9/8 10 miles - 67.7
9/8 6.2 miles - 73.9 << Daily Double
9/9 6.2 miles - 80.1
9/10 18 miles - 98.1
9/11 REST DAY
9/12 8 miles - 106.1
9/12 5 miles - 111.1 << Daily Double
9/13 9 miles - 120.1
9/13 4 miles - 124.1 << Daily Double
9/14 5 miles - 129.1
9/15 9.6 miles - 138.7
9/15 5 miles - 143.7 << Daily Double (Fleet Feet Fun Run)
9/16 5 miles - 148.7
9/17 20 miles. - 168.7
9/18 REST DAY
9/19 9 miles - 177.7
9/20 8 miles - 185.7
9/21 REST DAY
9/22 9 miles - 194.7
9/23 4 miles - 198.7
9/24 13.1 miles - 211.8
9/25 REST DAY
9/26 9 miles - 220.8
9/26 5 miles - 225.8 << Daily Double
9/27 9 miles - 234.8
9/27 4 miles - 238.8 << Daily Double
9/28 5 miles - 243.8
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
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
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RunRachelleRun wrote: »@MNLittleFinn Matt Fitzgerald has a free calculator you can use that will help: http://mattfitzgerald.org/8020training/
If you have an idea of your lactate threshold (looks like it should be around 165 based on the zones you've listed - near the top of your zone 3), you plug that in (bottom left quadrant), and it'll give you zones for his plan.
And here's suggestions on how to input his zones into Garmin since he uses more than 5: http://mattfitzgerald.org/how-to-create-8020-zones-on-your-garmin-device/
Thanks for the info! I think I probably am pretty close to 165 for LT based on how things are going and, of course, the top of my zone 3. I'm thinking I might switch around my zones and base them on estimated LTHR instead of %HRR, and see how it goes1 -
greenolivetree wrote: »
Aw I'm so sorry... maybe it's excitement not fear? I forget you have people anxiety, right? My DD does too. I just don't trust people and try to avoid them. I just love your mfp name, reminds me of Monet's olive trees. What a great place to run. So tranquil.
I'll do better
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MNLittleFinn wrote: »I think I'm going to try a nice slow run tomorrow. Felt pretty darn good today, and I want to start getting used to running in zone 2 average. I've spent too much time in zone 3.
This morning's 5 miler recovery run was at a avg pace of 10:02/mi. To put that in prospective:
Monday morning: 8 miles at avg 7:29/mi
Monday afternoon: 5 miles at avg 9:02/mi
Tuesday morning: 9 miles at avg 7:58/mi
Tuesday afternoon: 4 miles at avg 9:23/mi
Wednesday morning: 5 miles avg 10:02/mi
Notice the variety of paces. If you want to run hard, it will be surrounded by a bunch of slower runs. Otherwise, all of your runs will end up being in some mediocre medium. Too slow to cause any real stimulus, and too fast to build your aerobic system.
Plus this morning, my legs were just too beat up to go any faster. I mean, if I wanted to, I could have forced them to go faster, but then I would still feel beat up tomorrow morning when I plan to go faster.I really need to do this too.
I make pathetic attempts to run easier, but I just can't seem to get the stats to show me in Zone 2 for 80% of my runs.
I'm lucky if it's 40%.
I'm usually into the Peak zone on Fitbit by about 10 bpm (Charge HR). Not sure how Strava works out zones, and I don't have a HRM strap.
I struggle with the slow running since it feels like I'm so much heavier on my feet, and my brain thinks I'll hurt my legs.
Would love some advice on this.
@Orphia
Number of tips to help you out.
1) Talk or sing out loud as you run. Your easier runs have to be at a conversational pace. If you cannot talk because you're breathing too hard, you are running way too fast.
2) Take smaller steps on these easier runs.
3) Focus on good technique and relax everything. Head looking forward (not looking up in the sky or at the ground) shoulders low and relaxed, neck relaxed, hands relaxed (imagine holding raw eggs), hips relaxed, and back straight (no hunching over or sitting in the saddle).
A lot of times (especially when we get tired) we tense up our body and our gait gets all screwed up. On these easier runs, focus on keeping everything as relaxed as possible. You can even try and meditate as you run, that is how relaxed your body is supposed to be.
4) Focus more on time spent running as opposed to having to make a certain distance. If we focus on distance, there is a tendency to try and complete that distance as quick as possible to get it done and over with, which defeats the purpose of the run. Related to this, prepare for the run and give yourself time to complete the run. Most of my runs are early in the morning. If I start late, it's real easy for me to rush through the run so I am done in time to get ready for work. When I start earlier, I don't have that nagging in my head that I need to get it done so I can take my shower and this and that.
There may be other things, but I can't think right now.
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9/1: 3.02 miles
9/5: 3.09 miles
9/6: 3.08 miles
9/8: 1.29 miles
9/10: 3.20 miles
9/11: 3.03 miles
9/12: 2.89 miles
9/14: 3.55 miles
9/17: 3.02 miles
9/19: 3.03 miles
9/24: 2.94 miles
9/27: 3.15 miles
9/27: 2.09 miles
Total: 37.29 miles
Goal: 50 miles
I'm recovering from my infection and getting back into my running again! I'm hoping to get one of my friends to sign up for a 5K with me after this month. I'm excited that it's finally cooling down a bit here in Arizona
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@skippygirlsmom, I was so sorry to hear about your mom. Sending prayers for peace and tranquility.
@MobyCarp, sorry about the injury hope PT gets you back up and running soon!
I was in CO for 5 days for daughter's wedding and came home to a ton of work so haven't really had a chance to catch up with everyone here..........it's such a prolific group!
So I missed an entire week of running but managed 3 fast walks/hikes while there. I didn't count them as runs though. Luckily I knew ahead of time that I would miss a week so didn't set my goal too high. As long as I can get another run in on Friday I should reach goal and hopefully my training will still have me ready for that 10K Turkey Trot I'm running on Nov. 19th.
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
09/14 – 90 min strength training
09/15 – Rest Day
09/16 – 3.53 mile run – Fastest pace on horse trail yet – AVG HR 145
09/17 – Unplanned Rest Day – had to work
09/18 – 4.35 miles – Ran middle 2 at tempo – AVG HR 148
09/19 – 90 min strength training
09/20 – 2.95 mile run AVG HR 147
09/21 – Travel day to CO for daughter’s wedding
09/22 – 3.3 mile hike in Golden, CO
09/23 – 2.8 mile walk along Clear Creek in Golden
09/24 – 3.85 mile hike around and above Lily Lake in Estes Park, CO
09/25 – Travel day home
09/26 – Rest Day
09/27 – 90 min strength training
08-9/28 – 3.65 miles – one hill and one fairly steep road – AVG HR 146 – 157 on hill
Lost my ticker when I cleared cookies and history this morning but I should be at about 37 or 38 miles of my goal of 40.
Anyone have an idea of how to retrieve it?
@luluinca
it appears that your image URL for the ticker is:
http://tickers.tickerfactory.com/ezt/t/wSPmZBe/exercise.png
So, if you go to
http://www.tickerfactory.com/exercise/wSPmZBe then you should be able to retrieve it.
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greenolivetree wrote: »
Aw I'm so sorry... maybe it's excitement not fear? I forget you have people anxiety, right? My DD does too. I just don't trust people and try to avoid them. I just love your mfp name, reminds me of Monet's olive trees. What a great place to run. So tranquil.
I'll do better
I just never know what's gonna come out of your mouth/fingers Was just messin' with you. My screenname is based on Psalm 52:8 Glad you like it.
@MNLittleFinn and @Orphia I too wish I could get it figured out how to vary my pace more. My first year of running I always ran faster and faster. So this year I decided to slow down. I got slower and slower and now don't know how to run faster. LOL I can't seem to stay uninjured long enough to try any speed work either. So I'll just keep running slow for now. Well, I say slow but most of the time I run negative splits and they are pretty spaced out like 10:45/10:15/9:10. I'm not good at holding a steady pace either apparently. I end up always averaging around 10:00 though and I'd like to be able to run 10:00 steady for an easy run and then run 9:00 steady for a faster run. All my runs are short now so I don't know right now if I can warm up and then hold the faster pace for awhile vs just the last mile.1 -
@stoshew71, thanks for the info but it's still not working. I'll just do a new one for next month soon anyway. I'm at 38.2 miles after today's run so should be able to get my 40 in on the last day of the month..........LOL
That's cutting it close.2
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