November 2016 Running Challenge
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@midwesterner85 I've used the pace alert on my Garmin, and it really does help keep in the range....if you aren't like me, see the alert and then go faster......... I've found that keeping an exact pace is nigh impossible for me. Having an alert could help, if you heed it, and if yout pace is in the correct range. One other thing to consider is to go y HR, your pace might vary day to day, but the effort you put in will be more the same.
So, I guess it depends, a GPS watch with pace alert will help, if just keeping steady pace is your goal, but there are also other ways of training that will help.1 -
girlinahat wrote: »finally I seem to be managing to get myself back into a regime of getting up to run.
I had even been researching SAD lights, a combination one that also worked as a sunrise lamp, but after researching, the very next morning I awoke bright and breezy at 6am just before my alarm went off. So maybe I don't need that after all!!
Twice on the dreadmill this week. I can't wait until the mornings get lighter and I can get back outside. Things I hate about the treadmill are:- it's a constant pace - when I run outside I am CONSTANTLY micro-adjusting my pace, and I find the treadmill a strain on my body
- the TV stations are crap - sometimes I end up in front of the QVC-type show, where I get to see constant repetitions of the latest coffee ninja machine. Or Charms. Who knew that was on so early?
- I have to have my headphones up so loud to drown out Heart FM, and I don't really want to listen to stuff when I run (currently on the second season of Undisclosed Podcast)
- I struggle to maintain good posture. Because the ground is constant beneath me, there's no micro-adjusting of my feet, ankles and hips, so towards the end of my run I find my hips beginning to hurt as they have tightened up.
- I don't get to feel the sunlight on my face and feel the world waking up around me.
- There's no wind to cool me down, so when I get too hot it's a fine line between me being naked and coping with sweat pouring off me. (thinking about it, I've not seen anything in the gym rules that says you MUST wear clothes, only that you have to wear shoes and socks when deadlifting)
But I soldier on, and at least I have the weekends to get out during daylight hours - have a hike planned Saturday so will try and squeeze a long run in Sunday weather permitting.
You'll find a lot of us nodding our heads in agreement with your assessment of dreadmills. The difference is, you soldier on with the dreadmill and I can't make myself use one. I own cold weather gear, and reflective clothing, and a designed reflective harness, and enough lights to look like a Christmas tree; but I'll run outside rather than use the dreadmill.
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11/1 - 5.1 miles. Gorgeous 62° morning to run!
11/2 - Slept in. Stayed up too late cheering the Cubs victory!
11/3 - 5.32 miles. Trek class / treadmill
11/4 - 4.7 miles.
11/5 - 3.5 miles. Easy, short run with my 10 year old son.
11/6 - Rest / crazy busy day.
11/7 - 5 miles.
11/8 - Bodypump class.
11/9 - Slept in. Election "hangover"
11/10 - 5.32 miles. Trek class / treadmill (oddly, exact same distance as last week)
11/11 - 5.04 miles. Windy.
11/12 - 3.12 miles. Girls On the Run 5k with my daughter.
11/13 - Crazy busy day.
11/14 - 4.85 miles.
11/15 - Bodypump class, then Abs/Core Class.
11/16 - 5.15 miles.
11/17 - 5.01 miles. Not what I planned, but By-Laws of Running Challenge say I have to run outside when it is 64° at 5:00 a.m. in November.
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As I mentioned, my daughter has been having shin splints. When I saw her running shoes, which she wears all the time, I just shook my head.
@7lenny7 Love those well worn shoes - Although the Hole above her Toe suggests 1/2 size too small. My Mizuno's had the same wear points on the side of the shoes. Just proves that she still needs her PaPa in her life - Great Father Daughter Picture at the finish.
Why in the middle of a race do we all ways seem to be framed by Porta Potties in the background?
That Trail race sounds " Deliciously Nasty"
. I always love hitting the Trails.I pity people who run in the evening. They don't get to experience the runner's high for long. Or do they?
I'm such a happy camper due to my morning runs!
@Orphia It all depends on conditions. My last evening run on Monday night was brilliant.juliet3455 wrote: »The timing was perfect as I caught the Sunset with Shimmering Silver and Red Reflections in the river. Then the Super Moon rose on the opposite horizon so a whole new palette of colors. 3C ~ 38F
Met up with one of the other Club member's 3 times as we were running opposite routes on the same trail.
We must have stopped for a minute every time we met just to enjoy the light show in the sky and on the river.
@girlinahat And that's why its called the Dreadmill !! Our mini Gym at work the "Cardio" equipment is jammed into a old storage room under the stairs - The Cardio Dungeon I call it. They made the change a year ago and I haven't used it since. It would have to be a Frosty day in h#ll before I get back on a Mill. Like @MobyCarp I have cold weather gear - Reflective and lights so the Trails are always open.0 -
I have no experience/pedigree so can't talk with the authority of many of this group. To me, In those situations it seems right to go as slow as I can possibly go whilst keep good form running (and I'm super conscious about it on those slopes/at that speed!). I try never to walk unless pre-planned.
This is a very good point. The main thing is to always maintain good form. Once you get so tired that your form goes out the window, it's time to stop. Do not pass Go. Do not collect your $200.
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No run for me last night after all. My congestion moved into my chest and I was just wiped out. Hopefully tonight. Unless I'm completely asskicked I'll go out just to see what I can do.juliet3455 wrote: »@7lenny7 Love those well worn shoes - Although the Hole above her Toe suggests 1/2 size too small. My Mizuno's had the same wear points on the side of the shoes. Just proves that she still needs her PaPa in her life - Great Father Daughter Picture at the finish.
Why in the middle of a race do we all ways seem to be framed by Porta Potties in the background?
That Trail race sounds " Deliciously Nasty" . I always love hitting the Trails.
@juliet3455 The gal at the running store had the same assessment of the size of her shoes and put her in the next larger size.
@ddmom0811 she didn't bug me at all. I'd been bugging her for months to get proper running shoes! I even told her I'd pay for them. But she's as stubborn as I am and didn't go until I took her there. Those old shoes are from the summer of 2015.I pity people who run in the evening. They don't get to experience the runner's high for long. Or do they?
I'm such a happy camper due to my morning runs!
No pity necessary. All my weekday run are at night and I love it. I've been known to run past midnight. Perhaps t, but I embrace the dark and foul weather. I guess I'm just a night owl.0 -
juliet3455 wrote: »As I mentioned, my daughter has been having shin splints. When I saw her running shoes, which she wears all the time, I just shook my head.
@7lenny7 Love those well worn shoes - Although the Hole above her Toe suggests 1/2 size too small. My Mizuno's had the same wear points on the side of the shoes. Just proves that she still needs her PaPa in her life - Great Father Daughter Picture at the finish.
Why in the middle of a race do we all ways seem to be framed by Porta Potties in the background?
That Trail race sounds " Deliciously Nasty" . I always love hitting the Trails.I pity people who run in the evening. They don't get to experience the runner's high for long. Or do they?
I'm such a happy camper due to my morning runs!
@Orphia It all depends on conditions. My last evening run on Monday night was brilliant.juliet3455 wrote: »The timing was perfect as I caught the Sunset with Shimmering Silver and Red Reflections in the river. Then the Super Moon rose on the opposite horizon so a whole new palette of colors. 3C ~ 38F Met up with one of the other Club member's 3 times as we were running opposite routes on the same trail.
We must have stopped for a minute every time we met just to enjoy the light show in the sky and on the river.
@girlinahat And that's why its called the Dreadmill !! Our mini Gym at work the "Cardio" equipment is jammed into a old storage room under the stairs - The Cardio Dungeon I call it. They made the change a year ago and I haven't used it since. It would have to be a Frosty day in h#ll before I get back on a Mill. Like @MobyCarp I have cold weather gear - Reflective and lights so the Trails are always open.
Oh I don't mind running in the cold OR in the dark, I'm just less keen to do it on my own. Having said that, the tow path is probably fairly safe and since I've only ever seen other morning runners not rapists and mass murderers on it, maybe I should just whack on the head torch and go.
Will report back on that next week. Unless I've been clubbed to death that is.....
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midwesterner85 wrote: »Question for the group: For road races - distance marathon, half, and 10K even - Do you run the entire distance?
I've sometimes gotten the sense that it is frowned upon to walk, but I am terrible about managing pace and struggling way more than I should to keep going. I go way too fast, then am totally winded and need to walk a bit. On my own, I've done distances of between 10K and HM like this. But I can't even seem to keep a steady pace for a 5K. It is just so hard to slow myself down. On the other hand, I've done a few 5K's with this same method... my first 5K ever (Apr. 2015) was 30:00 (exactly... just how it turned out) with this method.
I've tried being more mindful about pace, breathing, and have even tried switching to slower music. It's helped, but I still just can't seem to get past this hurdle. My next thought is to get a tracker with a feature to alarm whenever pace is outside of a set range. I'll admit there are other features about that tracker, so I am strongly thinking about it anyway. Since I run trails now, this has been really helpful because I can go faster in good areas and slow down for creek crossings, trees blocking the trail, and other obstacles that are difficult or high risk to run through.
Am I over-stressing on pace? I want to be able to last the distance, not just sprint/walk/sprint/walk...
While I've run all my races, how you race is totally up to you. I've had a couple races where I was playing leapfrog with someone who used run/walk intervals. They'd pass me when they were running, I'd pass them when they were walking, and it went like that for some time. There's even a famous runner/trainer/coach who espouses the run/walk method, Jeff Galloway. If someone frowns upon how you run your races, that's their problem, not yours.
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midwesterner85 wrote: »Question for the group: For road races - distance marathon, half, and 10K even - Do you run the entire distance?
I've sometimes gotten the sense that it is frowned upon to walk, but I am terrible about managing pace and struggling way more than I should to keep going. I go way too fast, then am totally winded and need to walk a bit. On my own, I've done distances of between 10K and HM like this. But I can't even seem to keep a steady pace for a 5K. It is just so hard to slow myself down. On the other hand, I've done a few 5K's with this same method... my first 5K ever (Apr. 2015) was 30:00 (exactly... just how it turned out) with this method.
I've tried being more mindful about pace, breathing, and have even tried switching to slower music. It's helped, but I still just can't seem to get past this hurdle. My next thought is to get a tracker with a feature to alarm whenever pace is outside of a set range. I'll admit there are other features about that tracker, so I am strongly thinking about it anyway. Since I run trails now, this has been really helpful because I can go faster in good areas and slow down for creek crossings, trees blocking the trail, and other obstacles that are difficult or high risk to run through.
Am I over-stressing on pace? I want to be able to last the distance, not just sprint/walk/sprint/walk...
I know there are people who think it's OK to walk even in a race. And some well known coaches like Jeff Galloway who advocate walk breaks even in races. There is a guy who used to be on MFP who went by CarsonRuns that I highly respect and who absolutely hated Galloway and thought he was full of it and was not afraid to vocalize against the walking in a race thing. So your mileage may vary on the subject.
To me personally, the best strategy for races is even effort throughout the entire race as much as you can possibly can. If you don't know what your proper pace is, then it's better to be a lil conservative in the first half of your race and then speed up towards the later half or third of your race (negative split). To me, if you have to walk during your race, then that means you are not maintaining the proper race pace and you are hitting way too far beyond your LT which will kill you towards the end of your race. However, I will say that it is better to talk walk breaks into your race if you feel like you are overstraining, especially if your training up into the race was not the best it could have been.
Also, I know personally that given a decision to either DNS/DNF a race VS run the race but with walk breaks, I personally would choose the later. Not the best advise to give, but I just know my personality.
One last caveat: In my first marathon, I bonked around mile 22 to where I had no choice but to take walk breaks up until my last mile. I chalked that up to starting out way too fast and improper refueling methods.
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@Stoshew71 any wisdom you can give me on the question I posted in my run summary for the day?0
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Almost at my goal.2 -
Nice Job @AnnyisOK you're going to blow past that goal!1
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Shoe question - anyone buy into the heel drop thing? runblogger.com/2010/06/heel-toe-drop-or-offset-what-does-it.html
I've tried several different brands and styles within the brand but so far the ones I feel most comfortable running long distance in are my Brooks PureFlow 5 which seems to have gotten poor ratings. They work for me and I went back to them after seeing my orthopedic who said stick with what you're comfortable with.
I tried the new Launch because I heard so much good things but they did something strange for ankle. Tried the Ghost 9, wasn't a fan either, and the Adrenaline (on the fence about it).0 -
Question. I'll be getting a new pair of shoes next week (just in time for the Holiday Streak), I've been hearing about inserts.... should I get inserts before I get a new pair of shoes, or once I get a new pair of shoes.... how often should I get inserts vs new shoes.
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November goal: 75 miles
11/1: 3 miles (m)
11/2: Rest Day
11/3: 3 miles
11/4: 3 miles (m)
11/5: 3 miles
11/6: 2.75 miles
11/7: 3 miles (m)
11/8: 3 miles
11/9: Rest Day
11/10: Rest Day
11/11: No running per Doc
11/12: No running per Doc
11/13: No running per Doc
11/14: No running per Doc
11/15: No running per Doc
11/16: 4 miles
11/17: 4 miles
My Total/November: 28.75 miles
Mike's Total: 9 miles
OK...so maybe I am trying to add too much too fast. I did manage another 4 miles today. The last two were very slow. My hips are pretty sore, but I am determined. Soreness I can work with. As long as there is no serious pain, I generally assume that I am not doing any real damage and try to keep pressing on. I am pretty sure that this is just a result of having so many days of downtime. On the upside, my lungs are good and my breathing is fine. So - onward, I say!
@7lenny7 Nice race pictures and that is cool race bling!I love my morning runs too, even though they are in the dark. Although, I remember 2 years ago when we actually had some cold days in Florida, I ran in the afternoon and I really liked that too. I just worry all day that something will happen and I won't be able to run. So if I do in the morning, it's done!
@ddmom0811 One of my big worries as well. I am generally up early (4:45 or so) so that I can get in a bike ride and a run and be back and ready to work at 8 am. If I have time, I will get in some other workout or walk in the evening, but if something happens and I don't have time, at least I have gotten my morning workout done.
Have a great day everyone!
Upcoming Race:
12/3 Snowball Run 5K, Kingwood TX
AND...my ticker won't update again.
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12/11 2.0km 8x1m running 8x1m walking
14/11 2.3km 8x1.5m running 8x1m walking
16/11 3.0km 8x2m running 8x1m walking
Return to running seems to be going well so far no major issues, my body seems to be working its way round all the niggles during a run, a different niggle for each interval.2 -
Question for those of you that get up at 5AM or earlier to run. What time do you go to bed? Just curious. I get up at 6AM to walk my dog then I run afterwards if I am doing an AM run. I am finding that I do not have enough time to get in a good run and still make it to work at a reasonable hour. I can start getting up earlier, but I rarely can make it to bed before 11 and I have found out that sacrificing sleep for running is counter-productive.1
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@7lenny7 I'm jealous that you get to run late. If i even walk past 4 pm I'm so wound up that I can't sleep until 12 or 1. Which is fine not working, but I should be back to 6 am shifts come dec.
And I'm jealous of all of you that can get up early. I am just horrible at getting up. I think I just don't sleep well.
@lporter229 when I had to be at work by 5 am, bed time was 8-9. I work with a guy that goes to bed at 7 and is up at 3, he doesn't run. Just like to be up alone in the quiet.
Happy running all!0 -
lporter229 wrote: »Question for those of you that get up at 5AM or earlier to run. What time do you go to bed? Just curious. I get up at 6AM to walk my dog then I run afterwards if I am doing an AM run. I am finding that I do not have enough time to get in a good run and still make it to work at a reasonable hour. I can start getting up earlier, but I rarely can make it to bed before 11 and I have found out that sacrificing sleep for running is counter-productive.
I get up at 5am to get ready for work, but I'm guessing most (not all) who run in the morning before work don't have to go in as early. I usually go to bed somewhere around 10p-12a. Lately, I've been on the later side of that as I'm trying to accomplish everything I would like to do (I can't, but try).0 -
@lporter229 I struggle with the running and sleeping thing. If I get up 5:30 and am running by 6, I still barely have time for 3 miles and get ready for work My husband doesn't need as much sleep as I do and so getting to bed early doesn't really work. I really just have a hard time being "selfish" with my running habits. I'll probably never be a hardcore runner because I'm too "nice" and try to fit my running in around other people's priorities. If my hubby has a bad night and decides to sleep in, I feel awful about having an alarm go off and me getting up. Then when it comes to evenings, I'm working around making dinner and I never know what time he's coming home and then I don't get to eat because I'm going running. Blah, blah. It's never ideal, but like I said, my fault because I cater to other people. People-pleaser. Once I no longer have a teen at home that'll relieve one aspect.
@7lenny7 Those shoes! That picture makes my feet hurt! Hope you feel better soon.
@lissadecker Get some stretching in
@Getfitat54 Not everyone needs inserts. Just get a good shoe that fits you well, unless a dr suggests you need inserts.
@zmcgrandles Great job on getting back into running
@AnnyisOK I haven't even run enough miles in enough shoes to say much about "drop" but everybody is different and just because somebody loves a shoe doesn't mean it works for you. Wear what feels good to you.
@MNLittleFinn You really pushed it!
Rest day for me today and I hope my shin feels up to 6 miles tomorrow.
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@AnnyisOK If the PureFlow shoes work for you, don't worry about the ratings. Every shoe will be loved by some, hated by others.
@Getfitat54 unless you have a specific condition that would require inserts, I would not get them. Running shoes are designed as a complete system and replacing inserts may screw things up for you.
@lissadecker glad to hear your lungs are doing good! I think you have the right idea about soreness vs. pain.
@Elise4270 I can go directly from run->eat->sleep with no problem. Likely because I don't get near enough sleep.
Upcoming Races & Events
12/03/2016 - Donut Day 25K <- 25k run with stops at 5 donut shops along the way
01/28/2017 - Securian Winter Half Marathon - St. Paul, MN
02/25/2017 - PsychoWyCo Run Toto Run 20 Mile Trail Race - Kansas City, KS
04/29/2017 - Chippewa 50K Trail Race - New Auburn, WI
07/04/2017 - 4th of July Road Race 10K - Red Wing, MN
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I started getting up at 6.20am to run as I was waking around then checking social media, MFP and figured I was better off spending half an hour walking than doing that. Then I started to increase it to a run and as long as I was in the shower at the gym by 7.15 I could get to work on time. Now I get up at 6, jog to the gym, do whatever (Stronglifts or dreadmill currently) for half an hour or so and jog back for a shower. I leave for work around 7.30/7.45am. In the summer I can get in around a 50 minute run. I don’t feel the need for longer than this, as I would end up too tired during the day plus I have a mental block when it comes to getting up before 6am.
I too would find life getting in the way if I planned an afternoon run. I drive about an hour home and start with enthusiasm, then that wanes and becomes any reason on earth not to do it. I run trails with a club once a week (their ‘short’ run is between 4-6 miles….) and other evenings I have dance classes or spend the evening cooking for much of the week.
I enjoy the morning for a run – it sets me up for the day, and if I just get up and go my brain doesn’t think of an excuse not to. For me it’s about being out on the run before my brain has realised it’s happening. I’m not prepared to sacrifice sleep for running either.
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@AnnyisOK - If the shoes are working for you and feel good / keep you healthy, don't worry about reviews. Also, every time I see your name on here, I get Michael Jackson ear-worming through my brain
@lporter229 - I love morning runs / exercise! I started with it when I was first trying to lose weight and develop the habit because it didn't take away from anyone else or anything in my schedule...now I love it! I go to bed between 9-10p and wake up ~4:30a. It does mean that I don't really have much "kid-free" time in the evening, as my children now go to bed about when I do.
@juliet3455 - Does the toe hole in @7lenny7 photo really indicate they are too small? I get that hole on my right shoe and I have recently gone up a 1/2 size and it still happened. I figured it was either because of my form somehow, or I just have nasty toes. Maybe it is because my shoe needs to be laced different or tighter?0 -
@Elise4270 I can go directly from run->eat->sleep with no problem. Likely because I don't get near enough sleep.
I'll remember that!
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MNLittleFinn wrote: »@Stoshew71 any wisdom you can give me on the question I posted in my run summary for the day?
Is this about your LTHR post? I got nothing. I need to actually wear my HRM more often. LOL
Sorry, I am mostly a "by feel" guy than "by HR". Not that I advocate against it, just that I am too lazy to get into the HR thing.
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Getfitat54 wrote: »Question. I'll be getting a new pair of shoes next week (just in time for the Holiday Streak), I've been hearing about inserts.... should I get inserts before I get a new pair of shoes, or once I get a new pair of shoes.... how often should I get inserts vs new shoes.
When I got my gait analyzed by the local Fleet Feet guy. He said my shoes were perfectly fine (ASIC Gel Keyano 20's) but suggested I get some inserts. I bought them just to throw a bone for the store who did my gait analysis. But personally I don't see any benefit with the inserts. That's just me tho.
As far as the heel drop question, I also don't bother with it. I must rotate through shoes that have such a varied range of heel drops that my feet are now immune from any difference. I go for price and how comfortable they feel when I put them on my feet in the store. I am a real cheapo when it comes to shoes. I have to with all the shoes I go through.
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According to my new smashrun thing, I run 58% of my runs in the morning. I go through phases of running before work or in the evening. But Fri/Sat I don't work and almost always run those mornings, just not super early, more like 9am. I've honestly never had a set schedule and just kinda fly by the seat of my pants. LOL
It's 75ish with 20-25mph winds today. Looks like tomorrow's run will be 52 with 15mph wind. I guess that's a little better. LOL
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lporter229 wrote: »Question for those of you that get up at 5AM or earlier to run. What time do you go to bed? Just curious. I get up at 6AM to walk my dog then I run afterwards if I am doing an AM run. I am finding that I do not have enough time to get in a good run and still make it to work at a reasonable hour. I can start getting up earlier, but I rarely can make it to bed before 11 and I have found out that sacrificing sleep for running is counter-productive.
I get up a 4:45 to run at 5am. I try to be in bed no later than 11pm, but strive for 10pm. Wednesday are soccer nights, sometimes I am not home until 10:30pm.1 -
MNLittleFinn wrote: »There were a bunch of surprises for me with this run. First of all, I chopped 1:30 off my 5k PR, and I totally wasn't expecting that! Second, I had no clue that I could hold a sub-8 pace for 30 minutes and, really, I probably could have gone another 5-7 minutes, I think. Final surprise: That 180 average HR. I am really wondering how good the Friel test is, just because I don't know if my LTHR could really be that high.
Anyone have thoughts on that? I don't want to touch my HR settings without knowing that that LTHR estimate is at least somewhat decent (currently have it set at 174).
When you enter in your most recent race into the Daniel's table you get your estimated LTHR in two different locations. First is the yellow box on the top. It calculates your estimated LT Pace and LTHR range.
The second location is in the middle area under Joe Friel Training Zone Approximations.
How do these two values compare to your test? How confident are you that you performed the test correctly? I know nothing about the test so I can't comment on the procedure.
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This discussion has been closed.
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