October (2016) Running Challenge

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  • Elise4270
    Elise4270 Posts: 8,375 Member
    @MNLittleFinn I use the Believe training journal. It's geared for women, but no reason a guy couldn't use it. It is really great. It comes in black too, not just girly colors. Yes I'm serious. It's a good journal.

    http://www.target.com/p/believe-training-journal-paperback-lauren-fleshman/-/A-50240629?ref=tgt_adv_XS000000&AFID=google_pla_df&CPNG=&adgroup=&LID=700000001170770pgs&network=g&device=m&location=9026289&gclid=Cj0KEQjw4rbABRD_gfPA2-uQqroBEiQA58MNdL1R8DksWDAqmXV2JxslpURqjq0o3Y3RXHt33hql21EaAjG-8P8HAQ&gclsrc=aw.ds
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    Elise4270 wrote: »
    @MNLittleFinn I use the Believe training journal. It's geared for women, but no reason a guy couldn't use it. It is really great. It comes in black too, not just girly colors. Yes I'm serious. It's a good journal.

    http://www.target.com/p/believe-training-journal-paperback-lauren-fleshman/-/A-50240629?ref=tgt_adv_XS000000&AFID=google_pla_df&CPNG=&adgroup=&LID=700000001170770pgs&network=g&device=m&location=9026289&gclid=Cj0KEQjw4rbABRD_gfPA2-uQqroBEiQA58MNdL1R8DksWDAqmXV2JxslpURqjq0o3Y3RXHt33hql21EaAjG-8P8HAQ&gclsrc=aw.ds

    Thanks. I'll have to see if my local Target has one, so I can take a look at it.
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    @KatieJane83, @untermrad and @9voice9 great races!
    @jodilynnsanders5104 reffing 7 hockey games sounds brutal even without getting decked!
    @HonuNui I always love your snorkeling photos even if they do make me jealous.
    @MNLittleFinn I'm glad you finally came the conclusion the rest of us all knew you'd finally come to ;) You can go old school if you want on that training log but there are great benefits to doing online. I use a spreadsheet on Google (Google Sheets) and I can access it from any computer or my phone. I can customize it, I can use it to plan out my training and easily change things later, I can sort it, I can color code entries to correspond to different workout types, and I can search for different terms...the benefits go on an on. But if paper is what you're looking for, go for it!
    @skippygirlsmom I'm super thrilled for Skip!!
    @zmcgrandles Ouch! sorry to hear about the calf!
    @ddmom0811 congrats on the amazing run! I'm in need of one of those soon!
  • 9voice9
    9voice9 Posts: 693 Member
    Just checking in - feeling a bit conflicted about my run this morning.

    Yesterday was, of course, my rest day. I got to bask (and brag!) on my sub-30 5K from Saturday, but otherwise didn't do much. Got up and headed straight to the doctor's office for his vampire to get my blood for my upcoming annual physical. Found a good "working-man breakfast" joint, and had a great meal - really been craving eggs and stuff lately. I knew I needed to get some air in my low tire, but just about the time I got close to the tire place, wouldn't cha know it - it went completely out! Limped in, and had to sit around for an hour+ to get the new tire.

    Didn't get to head out to run until after 11 AM, but was still planning on my 10-miler. It was cool (not quite brisk), so I was kinda excited to get at it, but apparently my brain just wasn't working this morning. Forgot my headphones, forgot my seat towel, forgot my sunglasses.... Headed out anyway (too busy to go back home and get that stuff and make the rest of my schedule), and just couldn't find my consistency. First mile (which always lies, right?) was decent - 9:40, all running, but it was WAY faster than I wanted to be, and I just couldn't get it dialed back! 10:02, 11:10, 11:06, 11:20 - by then I'd decided today was just not gonna be a 10-mile day. It's a shame, because it's my only day this week I can fit in an "extra" long-run, but ah, well. Tomorrow's another day and another run.

    Anyway. Thanks for letting me share.
  • kristinegift
    kristinegift Posts: 2,406 Member
    Elise4270 wrote: »
    @MNLittleFinn I use the Believe training journal. It's geared for women, but no reason a guy couldn't use it. It is really great. It comes in black too, not just girly colors. Yes I'm serious. It's a good journal.

    http://www.target.com/p/believe-training-journal-paperback-lauren-fleshman/-/A-50240629?ref=tgt_adv_XS000000&AFID=google_pla_df&CPNG=&adgroup=&LID=700000001170770pgs&network=g&device=m&location=9026289&gclid=Cj0KEQjw4rbABRD_gfPA2-uQqroBEiQA58MNdL1R8DksWDAqmXV2JxslpURqjq0o3Y3RXHt33hql21EaAjG-8P8HAQ&gclsrc=aw.ds

    Seconded! There are worksheets every 4 "weeks" or so that I find helpful. And there's lots of room for notes and for reflections. Love mine!
  • mom3over40
    mom3over40 Posts: 253 Member
    @jodilynnsanders5104 I just want to say you are amazing: with so much time on the skates, you could run 12k and swim so much after just 1 rest day!

    @MobyCarp Your recovery program is starting to look like an accelerated C25k, except that, the C25k would have longer walking breaks (~3 minutes of walking between 5 minutes run). Do you think it might help you achieve more running times without hurting yourself?

    @Elise4270 I pre-ordered the "Compete" journal you linked to (last month?) It certainly looked great. Can't wait. Now I start to wonder if I need both but DH may not be so thrill :sweat_smile:

    @7lenny7 Congrats on your son's first deer!
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    Date Miles today - Miles for October
    10/1 20 miles - 20
    10/2 REST DAY
    10/3 8.1 miles - 28.1
    10/3 5 miles - 33.1 << Daily Double
    10/4 9 miles - 42.1
    10/4 5 miles - 47.1 << Daily Double
    10/5 5 miles - 52.1
    10/6 10.5 miles - 62.6
    10/7 5 miles - 67.6
    10/8 17 miles - 84.6
    10/9 REST DAY
    10/10 13.1 miles - 97.7
    10/11 9 miles - 106.7
    10/11 4 miles - 110.7 << Daily Double
    10/12 5 miles - 115.7
    10/13 9.3 miles - 125
    10/14 4 miles - 129
    10/15 15 miles - 144
    10/16 REST DAY
    10/17 7 miles - 151
    10/18 7.25 miles - 158.25
    10/19 4 miles - 162.25
    10/20 7 miles - 169.25
    10/21 REST DAY
    10/22 14 miles - 183.25
    10/23 REST DAY
    10/24 10 miles - 193.25 << 10 below VT
    10/24 4 miles - 197.25 << Daily Double 4 below VT

    exercise.png

    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

    I forgot to note in my earlier post that today I am really starting to be mindful about my paces and tracking how many splits are above or below ventilatory threshold (VT). I know a lot of you do HR and Zone training. I am not as fancy. I have a HRM but most of the time don't wear it. I am going to go by breathing rates instead and by feel. It really does take a lot of concentration to make sure you are not going to fast as I was catching myself many times in both my runs today. I am also concentrating a lot on my form during these easier runs. I saw a couple of videos last week that showed some good tips on good form that I was trying. One is to hold your hands up above your head (for a few seconds) as you run. It promotes that straight back that is inline with your neck and hips. Every so often I will check myself to make sure everything is straight. The second is to hold your hands straight out in front of you with hands chest level and try to minimize the horizontal (right left) movement. It promotes good efficient rotation in your hips. Really helped me. As always, I am also making sure my glutes are engaged and my shoulders are low and relaxed.

    Tomorrow morning is Brueggers day so I have the speedy Cole & Scott that I expect to be joining. Hoping to keep keep the above VT pace at a maximum of 6 miles. If I run 65 miles, then according to the 80/20 philosophy, I should be able to do 13 total miles above VTP for the week. I am actually going to attempt close to 70, but we will see.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    That's cool info @Stoshew71 I'm definitely a HR guy, but the VT info sounds cool
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    MNLittleFinn wrote: »
    That's cool info @Stoshew71 I'm definitely a HR guy, but the VT info sounds cool

    It was mentioned as one of the studies that Matt Fitzgerald used as we was trying to confirm his 80/20 method.
  • mom3over40
    mom3over40 Posts: 253 Member
    @Stoshew71 How do you go by breathing rates to track if you are going above or below VT? I don't have a HRM so I thought having one will help me make sure my easy run truly easy with some objective data instead of going by feel which could be mask by how I feel emotionally.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    mom3over40 wrote: »
    @Stoshew71 How do you go by breathing rates to track if you are going above or below VT? I don't have a HRM so I thought having one will help me make sure my easy run truly easy with some objective data instead of going by feel which could be mask by how I feel emotionally.

    The talk test is the biggest one. Can you hold a conversation with a real (or imaginary) running partner. Can you sing the lyrics to a song out loud without missing a beat because of breathing problems (bonus points if you can actually sing in key).

    VT is that point in which breathing starts to become labored and heavy. It is believed to be triggered when the fast twitch muscle fibers start to get engaged. Lab studies have found that VTP and LTP are actually very close to each other. Some people actually consider them interchangeable despite that fact that 2 different things are being tracked.

  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    Stoshew71 wrote: »
    skippygirlsmom wrote: »
    @stoshew71 did you get in Oak Barrel? I talked to a friend who said if you registered for something like 3 out of the last 4 years you got to register early before the general public did. So she was able to register early.

    This year I am not going to do Oak Barrel and probably not Bridge Street either. I am instead looking into the Kentucky Derby Marathon. It's my back up in case RCM doesn't go very well. I know a couple in my group that were invited to register early as well because they did it 3 out of the last 4. I heard it was sold out by 8 am on the day it opened to the general public. I may still go and watch and be there for the picnic, but I won't be running it this year.

    @stoshew71 sounds like a good plan. I'll be hanging out at the finish line at RCM again this year. Skip is taking the ACTs so she won't be running track that day (indoor) so I volunteered for the finish line duty.

    Skip wants to do Bridgestreet this year and try for Oak Barrel the next year. She is talking about training for a Tri after she graduates high school.

    @7lenny7 sounds like all the right reasons not to run :smiley:
  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
    edited October 2016
    MNLittleFinn wrote: »
    So, I'm totally old school, so I kind of want to get a paper running log/journal to document my prep/training for my first full. Anyone have good suggestions? Otherwise I might just use my blog space on here as well.
    @MNLittleFinn I love the "paperblanks" notebooks. They are note running specific journals, just regular notebooks. But so pretty I'm always looking for excuses to buy one o:) I especially like the versions with magnetic flap closure. Around here, they tend to sell them in bookstores too; maybe that's also the case where you live, if you don't want to buy online.
    My first ever running log was this one. And I like the ones that look like precious old books - hoping to get this one for Christmas for next year.
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    I just signed up for my first race of 2017. The Securian Winter Run half marathon on January 28th in St. Paul, MN as part of their winter carnival. I found a $10 off promotional code making this HM only $40, which could be the cheapest HM I've seen. I imagine they have to make it cheap to get people to commit to coming out in the dead of winter to run. Swag includes a Brooks long sleeved tech tee, collector mug (past years mugs look pretty nice) and other miscellaneous stuff.

  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    7lenny7 wrote: »
    I just signed up for my first race of 2017. The Securian Winter Run half marathon on January 28th in St. Paul, MN as part of their winter carnival. I found a $10 off promotional code making this HM only $40, which could be the cheapest HM I've seen. I imagine they have to make it cheap to get people to commit to coming out in the dead of winter to run. Swag includes a Brooks long sleeved tech tee, collector mug (past years mugs look pretty nice) and other miscellaneous stuff.

    I might have to check that out
  • ddmom0811
    ddmom0811 Posts: 1,881 Member
    Catching up—
    @katejane83 - great time! And love the pictures.
    @9voice9 - awesome PR! You will do great with your 10k next weekend! :) For today’s run, sounds like your mind was just elsewhere. Tomorrow’s another day and run!
    @louubell16 - sorry you will miss the HM, but like you said lesson learned. Volunteering always puts me in a better mood too!
    @_nikkiwof_ - great job on your 5k time! When is your marathon?
    @mom3over40 - wow, beautiful sunsets!
    @kristinegift- wow 2017! Awesome!!!
    @stoshew71 - Good thing you had the cut back week. With those miles, I’d need a cut back month. :)
    @mobycarp - nice of Boston to remind you, since you are already in purgatory, I don’t think you have forgotten. :)
    @untermrad - 2 hours and a few seconds is great. And if you’d known you were so close you could have maybe sprinted. I’m not good at carrying a water bottle. I need to in the summer. I always end up gripping it too tight or something and come home with a sore bicep.
    @mnlittlefinn- marathon! woot!
    @7lenny7 - That is a great price! Between the bike rides that my husband and I do, and the runs I do, it is quite expensive. I hate running in the heat, but I could never run in a MN winter! I don't even think I could walk to the car from the hotel lobby.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited October 2016
    _nikkiwolf_ wrote: »
    MNLittleFinn wrote: »
    So, I'm totally old school, so I kind of want to get a paper running log/journal to document my prep/training for my first full. Anyone have good suggestions? Otherwise I might just use my blog space on here as well.
    @MNLittleFinn I love the "paperblanks" notebooks. They are note running specific journals, just regular notebooks. But so pretty I'm always looking for excuses to buy one o:) I especially like the versions with magnetic flap closure. Around here, they tend to sell them in bookstores too; maybe that's also the case where you live, if you don't want to buy online.
    My first ever running log was this one. And I like the ones that look like precious old books - hoping to get this one for Christmas for next year.

    I chose blogspot.com for my "therunningstan" blog. There is even an app for your phone that you can download to use to publish to your journal/blog.

    runningahead.com allows you to add notes to your run (and you could choose to keep a note private). I am not sure if Strava or GC has this feature as well, but if they do you could use that as well.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    @mom3over40 I'm not even running and I want to order the new books! I'm usually due for a new Believe journal in March. But looks like I'll be getting some excuse out of this one with the 4-5 month break.

    @kristinegift It really is laid out nicely! Pace charts, the check ins, the race plans, the goals, and training tid bits... Just awesome.
  • Elise4270
    Elise4270 Posts: 8,375 Member

    1---3.17 walk/run ish
    2---2.7 walk
    3---travel day, Dallas PT
    4---4.7 walk
    5---rest
    6---4.04 walk
    7---0.6 walk
    8---rest
    9---state fair walk, 1+ miles
    10---3.36
    11---pt appointment
    12---sore/rest
    13---35 minutes bike trainer/2.45 TM walk/few weights
    14---4.4 walk
    15---4.8 walk
    16---2 poké walk
    17---2.1 Robbers Cave hike.
    18---4.2 Rough Canyon hike (corrected)
    19--- Travel home, PT. Have I mentioned how much I LOVE my PT?
    20---1.5 poké walk
    21---1k poké walk
    22---3. 2 mile walk
    23---rest
    24---4.7 Walk felt rather strong. Ugh, but once I sit for the ride home I'm stiff. I think I need a hot tub. :blush:

    49.42/50+ walking miles goal


    Not Advisable races:
    11/05/16 Jenks Half 5k Jenks OK (registered)
    12/11/16 BMW Dallas Marathon, Half (registered)
    Run the year 2016  898.42/ 2016 (DNF)

    Advisable races:
    March 19th 2017 RNR Half Dallas, TX
    March 26th 2017 A2A 5k Ardmore, OK
    April 30th 2017 OKC Memorial Marathon, Half
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    WhatMeRunning wrote: »
    Joining late!

    Did some running around on the Orange trail loop at Shawnee Mission Park today. Decided it would be a clockwise sort of day and eeked out 3 loops. I had to hop over a turtle. Other than that just other runners, bikers and hikers (and of course, dogs). I was tempted to head over to some challenging trails at Wyandotte County Lake Park (@7lenny7 knows which ones) but decided against it due to both time and injury risk since today was supposed to be an endurance run. I keep noticing my ankles get a bit wobbly towards the end of long runs, so I'm sticking to easier stuff for the longer runs for now.

    Since I'm not 100% sure that I know what distance I have run (since my Garmin is not recording my routes for some reason) and since I don't really care all that much how far, but more about how long and what sort of effort it feels like, I am not going to track my miles. :smile: Instead, I will track things based on how the run went.

    10/24 - Turtle!


    event.png

    Welcome back friend!
  • louubelle16
    louubelle16 Posts: 579 Member
    @MNLittleFinn I just have a normal, lined notebook that I write in when I run. I write when and where I went, what the weather was like, what I wore, how I felt and a little reflection. It helps me loads to look back, particularly now the season has changed and I can't remember what was best to wear for X degrees/wind/no wind etc because it's been six months since I wore anything other than vest and shorts. It has also helped me a lot to work out some good nutrition strategies as I often reflect on that as an influence on my run. If I want to see the specific pace/route data for my run when I read it back then I can just find it on strava, I have no time for doubling up!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    edited October 2016
    I just realized that my off season running plan is actually higher MPW then the first week or 2 of the marathon training plans I'm looking at...LOL....good problem to have. Edit: Just realized how cocky that sounds...I'm actually just amazed at how far I've come.

    Thanks all for the notebook/journal suggestions. I'm going to go notebook shopping this week to find something. I'm giving myself this week "off" and going to start tracking/journaling my running starting next week.

    AND I just did something I would have never thought possible a year ago. I just mapped out my first 20 mile route for training. Crazy to think that about 11 months ago I ran a solid (no walking) 5k distance for the first time ever.
  • 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
    10/6: 3.5 miles
    10/7: 9.5 miles
    10/8: 6 miles with a 5k in the middle
    10/9: 4 miles
    10/10: Oh my god finally a rest day
    10/11: 10 miles
    10/12: 6 miles (am), 4.2 miles (pm)
    10/13: 8 miles (am), 6.4 miles with the Thursday crew
    10/14: Rest day
    10/15: 7.3 miles with the Saturday crew
    10/16: 2 miles + 13.1 HM
    10/17: 3 miles with the Coffee Crew
    10/18: 7.5 miles
    10/19: 5.7 miles (am), 5 miles (pm)
    10/20: Rest (am), 8.1 miles solo + 6.2 miles group (pm)
    10/21: Rest day
    10/22: 10 miles with the Saturday crew
    10/23: 20 miles with friends!
    10/24: 6 miles

    2.5 roads / 3.5 trails. I'm liking this afternoon trail running-as-recovery thing. I knew that I'd need to sleep in today after 20 yesterday + 2.6 miles hiking + a party keeping me up late Saturday night, and I looked forward to my run ALL DAY at work today. And it was beautiful when I went out: sunny, 60F and change, breezy, plus the park wasn't too crowded.

    I'm learning to follow trail blazes and markers, so today my goal was to follow a couple specific trails and I did a good job! I followed the white blazes for almost the entire white loop until I cut over to yellow and then back to white because something hidden in the trees growled at me fairly menacingly... I don't wanna get eaten by some fuzzy creature! Besides that, I followed all the other colors I'd planned on pretty much perfectly. It sounds like a crazy simple goal (follow the blazes / don't get lost!), but I realized that if I want to do a trail race I want to know how to look out for blazes and markings, not learn on the go!

    exercise.png

    Upcoming Races:
    10/8: Coe College Homecoming 5k: 21:26
    10/16: Superhero Halloween Half Marathon: 1:42:24
    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
    @kristinegift that sounds like a great run...Wish I didn't get totally turned around on my first trail run.....
  • katharmonic
    katharmonic Posts: 5,720 Member
    @RunRachelleRun good job, you did it!!! Very close to getting under your goal time, which sounds like considering the weather and all that was an accomplishment! Congratulations. It's a great learning experience, isn't it? I feel you on having all the runners pass you - I know with my out and back half that it was a bit discouraging seeing all those people coming back before I was at the halfway point. But we know we have to run our own race of course. So happy for you in meeting this goal!

    My running update - thanks to those of you who encouraged me. Especially the person who said that if you quit now you have to start from nothing again. That's what I'm thinking about and want to avoid!

    Date :::: Miles :::: Oct total (goal 50)
    10/01/16 :::: 5.8 :::: 5.8
    10/02/16 :::: 2.8 :::: 8.6
    10/03/16 :::: 2.2 :::: 10.8
    10/04/16 :::: 3.1 :::: 13.9
    10/05/16 :::: 0.0 :::: 13.9
    10/06/16 :::: 2.2 :::: 16.1
    10/07/16 :::: 0.0 :::: 16.1
    10/08/16 :::: 1.2 :::: 17.3
    10/09/16 :::: 13.1 :::: 30.4
    10/10/16 :::: 0.0 :::: 30.4
    10/11/16 :::: 0.0 :::: 30.4
    10/12/16 :::: 0.0 :::: 30.4
    10/13/16 :::: 0.0 :::: 30.4
    10/14/16 :::: 0.0 :::: 30.4
    10/15/16 :::: 0.0 :::: 30.4
    10/16/16 :::: 2.2 :::: 32.6
    10/17/16 :::: 1.4 :::: 33.9
    10/18/16 :::: 5.4 :::: 39.3
    10/19/16 :::: 0.0 :::: 39.3
    10/20/16 :::: 0.0 :::: 39.3
    10/21/16 :::: 0.0 :::: 39.3
    10/22/16 :::: 0.0 :::: 39.3
    10/23/16 :::: 5.0 :::: 44.3
    10/24/16 :::: 2.0 :::: 46.3

    Today - 2 miles running with Stella! I'm trying a new front-clip harness with her and it worked almost like magic to keep her from pulling so much. I think I mentioned it in my last post that I was able to do a nice long hike with her on Sunday so I decided to give running a go today. She did so well. A little bit of crossing over in front of me that I had to be alert to, but she was pretty focused and all business. Pace was a bit slower and a bit more erratic than I wanted, but I think we'll get it together. I need to get a hands-free leash though because it is really hard to keep one arm holding the leash. I have one in my Amazon cart so I will just go ahead and order. I'm excited that I seem to have a running buddy just like I hoped!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @katharmonic good job getting out there again! You'll be back in the swing of things in no time! Also, it's awesome that Stella is becoming a good running buddy!

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