October (2016) Running Challenge
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67.05% of goal
01-Oct: 10.17 miles
02-Oct: <Life Day>
03-Oct: 5.96 miles
04-Oct: 10.86 miles - Triple Day (Alan, Team RWB)
05-Oct: 3.40 miles
06-Oct: 8.49 miles - Double Day (Alan)
07-Oct: 5.53 miles
08-Oct: 11.20 miles
09-Oct: <Life Day>
10-Oct: 10.81 miles
11-Oct: 7.57 miles - Double Day (Alan)
12-Oct: 3.37 miles
13-Oct: 7.56 miles - Double Day (Alan)
14-Oct: 5.44 miles
15-Oct: 13.57 miles (Monthly HM Day)
16-Oct: <Life Day>
17-Oct:
18-Oct:
19-Oct:
20-Oct:
21-Oct:
22-Oct: - Race Day (SCARE 5K)
23-Oct: <Life Day>
24-Oct:
25-Oct:
26-Oct:
27-Oct:
28-Oct:
29-Oct: - Race Day (Jay's Hope 10K)
30-Oct: <Life Day>
31-Oct:
Ran my monthly HM today - not a bad run, but I was pretty tired in those last couple miles. Tried the Pacific Health Labs AccelGel around mile 6, and their Endurox R4 afterwards. Either I'm really not in touch with my body (which is probably true), or something, but I can't really tell that any of these supplements are effective for me - at least in terms of energy boost, or whatever. I've tried Honey Stingers and GU and several other things, and nothing seems to make a difference. It's not a detriment, but not a boost either, that I can tell.
Oh well. The rest of the day is college football (GO BEARS!) and Lynyrd Skynyrd ("Play FREE BIRD!"). and eat all teh things - which is dangerous, 'cause Skynyrd is at dun-dun-dun - THE FAIR! Deep-fried everything!!!
Upcoming Races:
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, Macon5 -
@RunRachelleRun
Is this your first half? If it is I'd error on the side of caution concerning paces. I went over the half portion of results from my race last week, and a good portion of those who finished in the 2:30 - 3:00 range slowed considerably on the back side. Logic says they went out too fast and bonked. Ideally you want to have a strong finish and as even as possible splits. From the looks of your runs on garmin you do a lot of run/walk intervals on the long runs. If you are planning to run the entire course you might check to see if there is a pacer for a time you'd like to achieve, and let them set the pace. They typically do a good job of keeping everyone in check and encouraging along the course.0 -
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
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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@7lenny7 - Thanks so much for sharing that spreadsheet.
I don't know my max HR, so used the 220-age formula for now but providing some interesting figures. First thing is my tempo runs are in the right (McMillan) ranges and I'm very close (a little too fast) on my easy runs. I've only just started differentiating my run types and I've just been basing on perceived effort/ability to talk so I'm pleased with that. Enjoyed reading that I could be 6 minutes quicker over 5k when I get down to my goal weight - which tells you a lot about how far from that I am! Lots of other interesting stuff in there to digest, and lots of motivation to keep going on this running journey.
I'm still new to running so don't understand all of it yet, so lots of reading and playing with numbers coming up for me. Luckily those are two things I enjoy...
Otherwise, today was a rest day so nothing to report. Long run tomorrow - will be the first one since I started running that I've not tried to extend my distance as my plan calls for a maintenance week. It's going to be hard to stop myself rather than do "just another few minutes" but now I'm running upwards of 10k I don't want to risk injury as determined to get to half marathon distance.5 -
Oct 1 - Rest day
Oct 2 - 2 mile run, .75 walk, 15 min bodyweight exercises
Oct 3 - 2.75 mile walk
Oct 4 - 2 mile run, 1.5 mile walk
Oct 5 - Rest day
Oct 6 - 1.5 mile walk
Oct 7 - 4 mile run, 1.5 walk
Oct 8 - 3 mile run, 1.5 mile walk (trail)
Oct 9 - Rest day
Oct 10 - A.M. 1 mi nasty run, .65 mi walk, 30 min indoor workout
Oct 10 - P.M. 15 min lower body strength,3 mi awesome interval run, 1 mi walk
Oct 11 - 5k run, 1 mi walk
Oct 12 - 40 min indoor cardio/strength workout
Oct 13 - 5k run
Oct 14 - 3.5 mile interval run, .65 walk, 45 min strength training
Oct 15 - 4 mile slow run, 1 mile walk
Goal: 28.8/60 miles run
Tried to slow it down today. Was gradually speeding up still but kept all miles between 10:55 and 10:23. It was 73 degrees and soooo windy!
@mbaker566 Way to go signing up for those races2 -
3 miles easy yesterday, and today I ran a 5k race that was free through my work so I signed up at the last minute. I told myself I would take it easy, but race adrenaline kicked in and running conditions were near perfect, so that didn't happen.
@7lenny7 This training spreadsheet is cool! I see a lot of JavaScript-based tools out there, but none of them are anywhere near as comprehensive and detailed as this.
@shanaber Interesting observation. I studied Computer Engineering in college (up to Master's). At grad level I focused mostly on computer graphics. Maybe running is alluring because after sitting at a desk most of the time, being able to move around and run feels liberating! Or because we're so used to optimizing speed/performance? lol.
10/1 6.2 (6.2 MTD)
10/5 6.2 (12.4 MTD)
10/9 10.0 (22.4 MTD)
10/11 6.2 (28.6 MTD) (completely miscalculated in previous post, oops)
10/12 5 (33.6 MTD)
10/13 6.7 (40.3 MTD)
10/14 3 easy (43.3 MTD)
10/15 3 (Stampede for VIPS) according to Strava (46.3)
Upcoming races:
9/10 - Louisville Pure Tap 5k 25:03
10/1 - Norton Sports Health Great Pumpkin 10k 51:12
10/15 - Stampede for VIPS 5k 24:16
10/22 - Urban Bourbon Half Marathon
11/24 - Hungry Turkey 5k
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@7lenny7 This training spreadsheet is cool! I see a lot of JavaScript-based tools out there, but none of them are anywhere near as comprehensive and detailed as this.
@shanaber Interesting observation. I studied Computer Engineering in college (up to Master's). At grad level I focused mostly on computer graphics. Maybe running is alluring because after sitting at a desk most of the time, being able to move around and run feels liberating! Or because we're so used to optimizing speed/performance? lol.
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I'm in for 30. I'm just getting back into running. My main goal is to just run a 5k without stopping. I hope to achieve that goal by Thanksgiving.4
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gingerdonalds wrote: »I'm in for 30. I'm just getting back into running. My main goal is to just run a 5k without stopping. I hope to achieve that goal by Thanksgiving.1
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October goal: 50 miles
10/1: 1.75 miles
10/2: 3.15 miles
10/3: 2.25 miles
10/4: 2 miles
10/5: 2 miles
10/6: Rest Day
10/7: 2 miles
10/8: 2.25 miles
10/9: 3.15 miles
10/10: 2.25 miles
10/11: 2.25 miles
10/12: 2.5 miles
10/13: 2 miles
10/14: Rest Day
10/15: 4.19 miles (2.25 + 1.9) <<<
Total/October: 31.74 miles
Posting a second update since I went out and ran a second time today. Feeling pretty good right now.2 -
Date Miles MTD ------ ----- ------- Oct 1 6.2 6.2 Oct 2 6.5 12.7 Oct 4 4.3 17.0 Oct 5 4.3T 21.3 Oct 8 10.1 31.4 Oct 9 4.3T 35.7 Oct 12 4.6T 40.3 Oct 13 5.2T 45.5 Oct 15 6.5 52.0
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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. Actually starting to feel like I have two legs! Whoo!
31.22/50+ 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 (registered)
Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half5 -
gingerdonalds wrote: »I'm in for 30. I'm just getting back into running. My main goal is to just run a 5k without stopping. I hope to achieve that goal by Thanksgiving.
Good Luck, this was me a few months back , finally back to running regularly and even managed a half last weekend. Still a lot of work to do but slowly getting there.1 -
Something really amazing happened yesterday. A dear friend of mine had told me that he was sending me an REI gift card. I thought it'd be like $50-100 tops. The gift card arrived in the mail yesterday. It was for... $1,000. ARE YOU KIDDING ME!!!!!! When I thanked my friend profusely, he said he was very proud of me for taking up running and taking better care of myself, and he wanted to see that it continues.
I am going to have so much fun shopping. There's an REI store not far from me. First on my list is a Garmin watch and trail shoes. OMG this is just so amazing.
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RespectTheKitty wrote: »Something really amazing happened yesterday. A dear friend of mine had told me that he was sending me an REI gift card. I thought it'd be like $50-100 tops. The gift card arrived in the mail yesterday. It was for... $1,000. ARE YOU KIDDING ME!!!!!! When I thanked my friend profusely, he said he was very proud of me for taking up running and taking better care of myself, and he wanted to see that it continues.
I am going to have so much fun shopping. There's an REI store not far from me. First on my list is a Garmin watch and trail shoes. OMG this is just so amazing.
Wow! Just Wow!2 -
@RespecttheKitty That's an awesome friend!! REI has tons of cute Oiselle stuff if you will be checking out some apparel Spend wisely and joyfully!1
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@Naija82 and @5512bf Thank you for the advice. I've been training all of my long runs by heart rate. @5512bf you're right, I have to take regular walk breaks to stay in Zone 1. Garmin beeps at me to tell me when I've gone over Zone 1 and then I walk 20-30 seconds until I recover to the bottom of the zone.
I'm not quite clear what zone corresponds to race pace for the half marathon. I definitely feel as if I can push harder. I know I won't be able to sustain a tempo pace for the whole thing. I've only run without any walking in Zone 3 (tempo pace) for 40 minutes in training, and I am hoping to be under 3 hours for the half. I don't feel confident that I could run the entire thing without any walking, but maybe at a pace just below tempo? This race doesn't have a pacer for my predicted time, which would have been wonderful; I think the cut-off for pacers is 2:15.
I'm not sure if I should try to add intervals at tempo pace or if that will ultimately make me slower. I'm also scared if I set my watch to alert me to the pace and I can't stick with it, I'm going to annoy everyone and myself with all the vibrations. I should probably just set distance alerts and then run the rest by feel, taking small walk breaks when/if I feel I need them. Can I trust myself not to go too slow or too fast? Sigh. There are too many options! Oh well, one more week to figure it out.0 -
@RespectTheKitty That's an amazing friend. What a lovely gift. Enjoy!0
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Daily non-running check in: Today the Achilles felt about as good jogging the hallway as it did two days ago. I could have gone out and tested 2 minute intervals again, but it felt just enough off when I was out walking that I decided to give it another rest day before I attempt a run.
Looked at the results for Finish Strong 15K. If only I'd been healthy! My time from last year would have been good for 11th out of 111 this year. If I'd been healthy enough to just run it at a 7:00 average, that still would have been good enough for the age group. Sigh.2 -
RunRachelleRun wrote: »
I'm not quite clear what zone corresponds to race pace for the half marathon. I think the cut-off for pacers is 2:15.
I should probably just set distance alerts and then run the rest by feel, taking small walk breaks when/if I feel I need them. Can I trust myself not to go too slow or too fast? Sigh. There are too many options! Oh well, one more week to figure it out.
I race by pace. I hold back the first half of the race (for the half, 5k is all out!), ramp it up a bit til mile 9, then by mile 11+ light it up. My training pace is where I start the race. Hold back, let everyone run out too fast, you'll be passing them with ease by mile 8. Walk through the hydration stations as walk breaks if needed. I do, but I got where it disrupted my last half of the race pace more than I wanted it to. So hydrate/fuel early.
I think you'll be surprised how easy the race is. It holds your focus, there are so many distractions from the running self. I'm so competitive, I gotta out run the most of 'em.
Enjoy this one. It's a learning experience. Ive done 3 halves. I'm still figuring out my race plan. Idk how many it takes until you have it dialed in. @kristinegift , @MobyCarp , @Ohhim, anyone? How many licks does it take?2
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