October (2016) Running Challenge

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  • jodilynnsanders5104
    jodilynnsanders5104 Posts: 89 Member
    MrsDunbar2010 wrote: »
    I am just getting back into running/working out after suffering from a concussion and a neck compression injury for over 4 1/2 months - I did my first 5k today in 4 1/2 months - man I missed running :)
    Nice to meet everyone ;)

    Welcome aboard!
  • jodilynnsanders5104
    jodilynnsanders5104 Posts: 89 Member
    edited October 2016
    Advice time again...

    I have my first HM coming up on November 6. My longest run to date was this past weekend a 15km run. So...feeling good about being ready for 21km in 5 weeks.

    Question...after my Nov 6th race, how much time should I give my body to recover afterwards? Not sure what to expect.
  • Ohhim
    Ohhim Posts: 1,142 Member
    Tapering is hard. Did my 4 miles tonight and despite also doing a (cut-short) swim earlier in the day I really wanted to go longer. Still, feeling some light latent soreness in the legs/knees, but a few more days of less mileage & biking should get me to 100% by Sunday.

    With the hurricane going by the eastern coast of the state, I ended up setting up a backup flight for Saturday in case I can't get out Friday. Hopefully I won't need it, but booked it on Southwest, so I can just use funds for another flight if it doesn't work out.

    10/1 - 5 miles (w. 5x800s @ 6:00 pace)
    10/2 - 8 miles (finished at MP)
    10/3 - 4 miles
    10/4 - 4 miles

    Total: 21 miles
    Goal: 140 miles
    Remaining: 119 miles

    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 - 4:43:56
    Chicago Marathon - Oct 9
    Ironman Florida - Nov 5
    Rock 'n Roll Las Vegas 10K - Nov 13
  • Ohhim
    Ohhim Posts: 1,142 Member
    Reposting due to an unfortunate remaining mileage number (now written out in longhand)...

    Just 4 easy taper miles. Setup a backup flight for the Chicago marathon. Keeping my eating in check is tough as I've cut back on the biking/swimming this week as well.

    10/1 - 5 miles (w. 5x800s @ 6:00 pace)
    10/2 - 8 miles (finished at MP)
    10/3 - 4 miles
    10/4 - 4 miles

    Total: 21 miles
    Goal: 140 miles
    Remaining: One Hundred and Nineteen miles

    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 - 4:43:56
    Chicago Marathon - Oct 9
    Ironman Florida - Nov 5
    Rock 'n Roll Las Vegas 10K - Nov 13
  • vs_shine
    vs_shine Posts: 1,322 Member
    edited October 2016
    October Goal: 40 miles
    So far: 6.55 miles

    Oct 1. Mud run 5k Obstacle course with my pup. 3.1 miles. Done!! ✅✅✅
    Oct 2. ACTIVE REST Done!!!✅✅✅
    Oct 3. Camp Gladiator workout Done!✅✅✅
    Oct 4. BAY AREA RUNNING CLUB 3.45miles done ✅✅✅


    I'm pretty new to running.
    2014 total: 22.68 miles
    2015 total: 19.83 miles

    NEW Year's Resolution! Run a 5k Every Month!
    2016 Runs:
    1/30- Mardi Gras 5k .
    2/14 - Paramount Break-A-Leg 5k .
    3/18 - Lucky Trail 5k.
    3/26- Inflatable Obstacle Course 5k.
    4/2 - Pet and Owner Fun Run 5k. with pup, Ches.
    4/16- Wine Run 5k.
    4/2 - Gritty Goddess 5k Obstacle course/Mud Run
    5/1- Santo De Mayo 5k at St Arnold Brewery. My Birthday Run!
    5/21- Renaissance Obstacle course and Mud Run 5k
    6/27 - Las Vegas Strip 5 mile Run
    7/16 - Sunset 5k for Ainsley's Angels
    8/24 - Midnight Run 5k with pup, Ches
    9/10 - 9/11 Travis Manion. Heroes Foundation 5k.
    9/18- Toughest Kemah 10k. - My first 10k :-) 1hr 28min
    10/1 - Original Mud Run 5k Obstacle Course with my pup, Chester

    Races to Come!
    10/15- MuckFest Mud and Obstacle 5k run
    11/24- Turkey Trot 5k
    12/3- Inflatable Obstacle Course 5k
    12/18- Santa Hustle 5k


    2016 Goal: 225 miles
    So far: 197.68
  • juliet3455
    juliet3455 Posts: 3,015 Member
    jodilynnsanders5104 wrote: »
    Advice time again...
    I have my first HM coming up on November 6. My longest run to date was this past weekend a 15km run. So...feeling good about being ready for 21km in 5 weeks.

    Question...after my Nov 6th race, how much time should I give my body to recover afterwards? Not sure what to expect.
    @jodilynnsanders5104 That is a loaded Question. Since we are all at Different Fitness/Experience levels.
    At my first HM I did a 2km walk the next day and a 5 km run at 3 days. Then I pretty much dropped back into my normal Avg run schedule which can be compared to the last 2 weeks of a HM Training cycle before the taper.
    At my last HM the group I was with did a 10km Mountain Hike the next day and 2 days later I was on a Ski Hill making runs and having fun. Not exactly what you would call a typical " Recovery Routine - Exercise".
    @MNLittleFinn recently completed his first HM - maybe he could give a little feedback.

    As a minimum I recommend a good brisk walk or a short easy run as a leg stretcher.
    If running hurts drop into the Brisk Walk. If walking hurts - go home and Foam Roll the heck out of your sore points.
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    jodilynnsanders5104 wrote: »
    Advice time again...

    I have my first HM coming up on November 6. My longest run to date was this past weekend a 15km run. So...feeling good about being ready for 21km in 5 weeks.

    Question...after my Nov 6th race, how much time should I give my body to recover afterwards? Not sure what to expect.

    @jodilynnsanders5104 I think there are too many variables know for sure. The day after my HM I had an 8 mile run, but the day after my full there was no run in me.

    I'd see how you felt the next day and go from there. Plan for at least a good power walk but if you feel up to a run, go for it. Just make sure it's a slow recovery run.

    Sounds like you're on your way to a great race!
  • HelenDootson
    HelenDootson Posts: 443 Member
    another 2 today so 4 in total
  • kristinegift
    kristinegift Posts: 2,406 Member
    jodilynnsanders5104 wrote: »

    @Stoshew71 what is a daily double?

    @jodilynnsanders5104 Not to steal @Stoshew71 's thunder, but it's his fancy, has-a-ring-to-it term for double runs when he runs in the morning and again in the afternoon/evening. A few of us do them, myself included, but I don't call mine DAILY doubles because I don't do them quite as many days per week as @Stoshew71 does ;)
  • dkabambe
    dkabambe Posts: 544 Member
    6.5km tempo run this morning (7.2 inc. warmup) - really didn't fancy it when I got up and everything felt stiff, so did a quick yoga routine to stretch out/loosen up and forced myself to go. Warm up and first few minutes felt quite hard especially was was very windy. I did settle in and was pleased I was able to maintain my pace throughout and finish fast, which meant another few seconds off my (GPS) 5k best - now down to 29:03, (from 29:15).

    A bit of bad planning on my part means I'm going to be on my feet all afternoon and lots of walking so suspect I'll be shattered tonight - at least I'll have no trouble meeting my calorie target!


    exercise.png


  • kristinegift
    kristinegift Posts: 2,406 Member
    10/1: 20 miles
    10/2: 4.6 miles (am), 5.4 miles (pm)
    10/3: 6 miles with the Coffee Crew
    10/4: 5 miles (am), 10 miles (pm)
    10/5: 5 miles

    Five easy miles with a couple running friends this morning, and also my last run before I fly home to Iowa tomorrow for the weekend!! Tomorrow will definitely be a rest day, as I'll be leaving my house around 3 am to catch a 6 am flight :s And once I land, I still have a four hour drive to get to my parents' house. It's going to be a long, long day!

    exercise.png

    Upcoming Races:
    10/8: Coe College Homecoming 5k (Goal: 21:30 or better)
    10/16: Superhero Halloween Half Marathon (Goal: 1:38 or better)
    11/20: Philadelphia Marathon (Goal: 3:30 or better)
    3/26/17: Philly Love Run HM
    5/14/17: Delaware Marathon Running Festival HM



  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @jodilynnsanders5104 my name got mentioned about recovery time after a HM. I took 4 days off after my forst HM, and I took 3 days off after my last one, a week and a half ago, I took 3 days off completely. Then I just started with easy running again. After my July HM, I had to get back into training again within 2 weeks, but after this last one, I have all winter, so I'm taking it slow and easing into training, really working on keeping my HR in zone 2 for as much as my runs as possible.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    10/1- 4.04 miles
    10/2- Rest/Travel day
    10/3- 3.47
    10/4- 5.03
    10/5- 3.0

    Total: 15.55/60

    Today's notes: I really hate running without my Garmin. Sure, I can track my run using Strava on my phone, but not being able to check my HR, or even have HR data to look at later, is a royal pain. I ended up running too fast ~9:30 so I'm pretty darn sure this would have been a mid to upper z3 run if my HR monitor was on me.....I can't wait until my charger arrives!

    Other than that, it always feels good to run!
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    edited October 2016

    exercise.png

  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Ok so my Ticker didn't add my km's today....strange so I ran another 5.5 today for a total of 11km, 59km to go to reach my goal for the month
  • juliet3455
    juliet3455 Posts: 3,015 Member
    edited October 2016
    @jodilynnsanders5104 I had this bookmarked about HM Recovery. Not sure if will provide any insight beyond that already provided by your Running Friends.
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    exercise.png

    1/10: 5.09 km (running and squatting in a cornfield scaring people in my PT job for Halloween season)
    2/10: REST
    3/10: 5.02 km (1/3 interval, 2/3 steady treadmill run) + 20 mins yoga + strength exercises (arms and core)
    4/10: 5.01 km (steady treadmill run) + 20 mins yoga
    5/10: 5.16 km (minimal progression treadmill run) + 20 mins yoga + strength exercises (shoulders and core)

    Current PR: 5K in 32:50 / 10K in 1:12:07 / 20K in 2:45:11

    Races:

    20/10-01/11: Zombies Run! App 2016 Fall Virtual Run
  • johnnylloyd0618
    johnnylloyd0618 Posts: 303 Member
    Run 1.3miles. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m (.6miles) at 5K race pace with 400m (.25 miles) jog recoveries, 1 mile easy 8.1 miles, 1:11:01

    exercise.png

  • johnnylloyd0618
    johnnylloyd0618 Posts: 303 Member
    @ Joanna2012B "refresh" the screen before you "copy" it.... mine has been doing the same thing
  • mcbluesky
    mcbluesky Posts: 92 Member
    Starting to run again after a couple of months off. Goal is 50 miles in October.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    juliet3455 wrote: »
    @jodilynnsanders5104 I had this bookmarked about HM Recovery. Not sure if will provide any insight beyond that already provided by your Running Friends.

    I also blogged about reverse tapering after last year's RCM:
    http://therunningstan.blogspot.com/2016/01/reverse-taper-base-building.html

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