March 2017 Running Challenge
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WhatMeRunning wrote: »MNLittleFinn wrote: »Question....what should I consider a short run? I was thinking to try to get in 2-3 miles tomorrow morning, and then maybe something a little longer (5-6) on Saturday or Sunday, does that sound reasonable?
I agree. Keep in mind that starting back is always a bit difficult and that first mile is going to be mainly getting all of the creeks out. It will (should) probably be slow and may even be a bit painful. I would try to run three miles if you feel up to it and, when trying to gauge how ready you are to get back into the swing of things, put a heavy emphasis on how you feel towards the end of the run rather than first starting out. If you find yourself getting stronger towards the end of the run, then you can probably ramp it up quite a bit on your next one. If it becomes more of a struggle as you go, then you probably need to take it more slowly.1 -
@Elise4270 - Ugh! Had a bout of that last summer. It hurt like a SOB. I was able to run through it, but had to greatly reduce mileage and pace for 2+ months. Why so long for the shot? I switched to more time on the stationary bike too...didn't hurt at all.0
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That would be cool! But there's been no mention of horses. I suspect something more like drones or something hi-tech!
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I have the same problem with going too fast as well. I've set my running app to verbally tell me when I go too fast or slow.
The workout planner in connect still has the pace setting. Looping to a certain distance or time (which I like to use) rather than set number of intervals, unfortunately not - I still have to use training center for that.1 -
@Elise4270 - Ugh! Had a bout of that last summer. It hurt like a SOB. I was able to run through it, but had to greatly reduce mileage and pace for 2+ months. Why so long for the shot? I switched to more time on the stationary bike too...didn't hurt at all.
Wow, glad you were able to work through it! That's encouraging! It IS incredibly painful.
April is their next openingreally hoping I'll get a call that they have an opening earlier. I just keep on the gentle stretching and some NSAID gel as much as I can tolerate. And resist the urge to massage it.
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MNLittleFinn wrote: »That would be cool! But there's been no mention of horses. I suspect something more like drones or something hi-tech!
Das my boy. Steady in the face of danger and death.7 -
@juliet3455 dang, sounds like spring is still a long way off for you. We've been spoiled by one of our warmest Februarys ever and I must have already acclimated to the warmer temps because the forecasted drop to 10F Satuday morning seems pretty cold right now. Low wind though, which is nice.
I skipped my run last night and I'm not too happy about it. Real Life got in the way. It was supposed to be an 11 mile night trail run. I'm going to try to make up at least half of that on the rest of my runs this week.
On the way to work I remembered that tonight I have to go to a coaches meeting for the high school trapshooting team at 6:30. Our head coach loves to talk and is distracted by "squirrels" so this could be a looooong one.
I did so one running related activity last night. Some of you have heard of Dr. Phil Maffetone and his MAF training method? I was listening to a podcast where he talked about an energy bar he came up with, Phil's Bar. I found the recipe on his website and made some last night. OMG, how can something so healthy taste so friggin' amazing! They're very calorie dense though, so I'm going to try to limit them to running fuel, and will test them out this Saturday on my long run. He does recommend supplementing these with high carb gels or sports drink on really long run so I'll brings that too.
If you're interested the recipe is here:
https://philmaffetone.com/phils-bars-revisited/
I didn't have egg powder so I used some of my son's chocolate protein powder instead. The mixture seemed too wet so I then added 50g of raw pumpkins seeds, ground. The bars I made averaged 50g and 230 calories each
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Date - Mi - MTD
3/1 - 1.26 - 1.26
3/2 - 6.00 - 7.26
3/3 - 1.43 - 8.69
3/6 - 3.55 -12.24
3/7 - 1.20 - 13.44
3/8 - 6.00 - 19.44
3/9 - 4.20 - 23.64
Miles remaining 46.36
I have a huge problem with pace. I start out too fast and slow down to a crawl during the middle of most of my runs. I'm going start setting a runkeeper pace workouts for all my runs.4 -
@MNLittleFinn yay for getting back out there! I would aim for 3 on short and would just go with it on long run and see where you land. Excited to hear how you make out!
@lennyt91 Haha, love it!1 -
03/01: 105 min XT + stretch
03/02: 4.05 mile easy run, 9:29 pace + 45 min XT + stretch + core
03/03: 90 min XT + stretch + strength training
03/04: 3.04 mile easy run, 9:31 pace + 45 min XT + core
03/05: 10.07 mile long run, 9:28 pace + stretch
03/06: 3.05 mile easy run, 9:32 pace + 20 min XT + stretch + core
03/07: 75 min XT + stretch + strength training
03/08: 4.01 mile easy run, 9:32 pace + 60 min XT + core
03/09: 6.03 mile run - 4 mile tempo, 8:08 average pace + 15 min XT + stretch
Total: 30.25 miles
Notes:
Awesome weather (33*F and only 7 mph winds!) this morning for my last hard run before my upcoming 10 mile race! 1 mile warm up, drills and strides, 4 miles at goal 10M race pace (8:11, 8:12, 8:05, 8:04 splits), 1 mile cool down. Actual goal for the race is ~8:15 pace so I was a little on the fast side, pacing is not exactly my strong suit
I have a question - how long before a race do you guys suggest I switch to maintenance calories? I've been eating at a deficit (~500 cal deficit per day) for the last 2+ months. I really want to perform my absolute best as this race and think upping my calories to maintenance level would be a good idea. Any thoughts on when, in relation to the race, would be a good time to do this?
@BeeerRunner - love that video! I saw it about a year ago and just died laughing, glad you revived it for some more giggles
@juliet3455 - wow those are some brutal conditions! I thought some of my winter runs this year were bad but nothing quite like that. Major kudos to you for actual getting out there and running!
@7lenny7 - thanks for sharing that recipe! They look great, I'm definitely going to have to whip up a batch
Training For:
03/19: Excalibur 10 Miler (Viera, FL)
04/23: Ravenswood Run, 5K (Chicago)
05/21: Chicago Spring Half Marathon
10/08: Chicago Marathon
11/26: Space Coast Half Marathon (Cocoa, FL)5 -
@ariceroni, perhaps I'm not a perfectionist, but if my splits came that close to my goal pace, I'd be very happy!
I'm not an expert, having just two HMs and one full under my belt, but for a full I switched to maintenance 4 weeks prior and 1 week after. For a half I switched to maintenance 2 weeks prior and immediately after. I think you're right, you do want to switch to maintenance before your race. For a 10 mile I'd switch 2 weeks out.1 -
Regarding pace, for those with Garmins, you can set an alert to beep and vibrate your watch when you get above or below a certain pace. I used to use it a lot, but hardly use it. I would in a 5K or 10K though. It helps to make sure I don't start out to fast and alerts me if I inadvertently slow down too much. Not good for trail racing!! That dang watch was beeping and vibrating incessantly when going up hills and I did that a lot. I think you can also set it to alert you of heart rate ranges.
@garygse When summer kicks in, I'll welcome running in the dark before sunrise. Lol!
@MNLittleFinn I would just see how your 1st run goes and make a judgement call from there. I might start with 2 to 3 miles. If there is no pain and you feel good, you can bump it up on your next run. I would try to be on the conservative side so you don't re-injure yourself. I hope your 1st run goes well!!
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BeeerRunner wrote: »Regarding pace, for those with Garmins, you can set an alert to beep and vibrate your watch when you get above or below a certain pace. I used to use it a lot, but hardly use it. I would in a 5K or 10K though. It helps to make sure I don't start out to fast and alerts me if I inadvertently slow down too much. Not good for trail racing!! That dang watch was beeping and vibrating incessantly when going up hills and I did that a lot. I think you can also set it to alert you of heart rate ranges.
@garygse When summer kicks in, I'll welcome running in the dark before sunrise. Lol!
@MNLittleFinn I would just see how your 1st run goes and make a judgement call from there. I might start with 2 to 3 miles. If there is no pain and you feel good, you can bump it up on your next run. I would try to be on the conservative side so you don't re-injure yourself. I hope your 1st run goes well!!
bwahaha- I'm pretty sure I'd want to throw the thing off a cliff if I enabled that on a trail run. Useful for races - it's easy for the adrenalin to get the better of you and not realize you're starting out too fast.
Yep- you can set heart rate and cadence targets as well.
Training Center software (obsoleted by garmin, but still available somewhere on their web site for download):
Garmin Connect:
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@ariceroni I'm also not an expert, but I am facing a similar question right now. I'm nearing the end of my fat loss and have about 5-7 lbs. of fat yet to lose (estimate to achieve goal of 10%, but I'm getting a dexa scan done 4/14 to find out for sure). I have a tough 12K trail race on 4/1 and HM on 6/24. After the HM on 6/24, I plan to go wilderness backpacking for about a week (both at much higher elevation, an additional factor).
To me, the plan goes back to my goals and where I am for fitness at this point. Your goals may be different, but my first concern right now is fat loss because I have no concerns about achieving the goals of completing those races. I would like to focus on losing fat first and foremost, and improving pacing / timing on those races second.
As such, I feel like I do have 2 competing goals from now until 4/1 - fat loss as the primary goal and improving running performance as a secondary goal. My road pace times are pretty close to yours and cadence is usually around 170. Trail pace is lower and cadence is about 140. Though I've been running on occasion for the last 2 years, I really didn't get serious until Nov. 2016; so I know there is improvement possible. I just want to get the extra fat out of the way first.
As a result of my goal, here is my plan:
Now - 4/1: Continue running and eating at small deficit to lose fat.
4/1: 12K Trail race, goal to complete and not be last (No problem expected, even if pace is slow)
4/2 - 4/14: Increase deficit, continue to run for fat loss, but focus less on performance.
4/14: Dexa scan, RMR, and VO2 max tests. Make some new goals to lose fat (if needed) and improve endurance.
4/15 - 6/24: Follow new plan for fat loss first (if needed) and endurance second.*
6/24: HM at elevations ranging from 4K-5K ft. higher than where I live and train.
*Regardless, I plan to have a big cheat weekend at the end of April for my birthday. It will take time to recover from that.4 -
BeeerRunner wrote: »Regarding pace, for those with Garmins, you can set an alert to beep and vibrate your watch when you get above or below a certain pace. I used to use it a lot, but hardly use it. I would in a 5K or 10K though. It helps to make sure I don't start out to fast and alerts me if I inadvertently slow down too much. Not good for trail racing!! That dang watch was beeping and vibrating incessantly when going up hills and I did that a lot. I think you can also set it to alert you of heart rate ranges.
@garygse When summer kicks in, I'll welcome running in the dark before sunrise. Lol!
@MNLittleFinn I would just see how your 1st run goes and make a judgement call from there. I might start with 2 to 3 miles. If there is no pain and you feel good, you can bump it up on your next run. I would try to be on the conservative side so you don't re-injure yourself. I hope your 1st run goes well!!
bwahaha- I'm pretty sure I'd want to throw the thing off a cliff if I enabled that on a trail run. Useful for races - it's easy for the adrenalin to get the better of you and not realize you're starting out too fast.
Yup, I have no idea why I turned it on during that race. It was annoying the crap out of me and once it's on, I don't think you can turn it off unless you stop tracking, and I wasn't willing to do that! Lesson learned...will not make that mistake again. Lol!4 -
JessicaMcB wrote: »@MNLittleFinn yay for getting back out there! I would aim for 3 on short and would just go with it on long run and see where you land. Excited to hear how you make out!!
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March Running Challenge
3/1 2 very slow miles and yoga
3/2 Rest
3/3 2.2 slow miles
3/4 3 mile trail run
3/5 5 mile trail run
3/6 3 mile trail run
3/7 3 mile run, strength
3/8 30 minutes of Lateral Elliptical, 15 minutes of stationary bike.
3/9 4 mile run
Goal: 22.2 of 90
Completed Races:
Cowtown Marathon (Full) Feb 26 (Registered): 3:54:06 / 8:56 min/mile
Upcoming Races:
The Trail Run at Eagle Mt Park (5 miles) Apr 2 (Registered)
XTERRA ATX Trail Run (21K) Apr 23 (Tentative)
Chicago Spring Half Marathon: May 21 (Registered)
XTERRA Rock Dallas Trail Run (HM at night) May 27 (Tentative)
XTERRA Jurassic Trail Run (HM at night) Jul 8 (Tentative)
La Sportiva Vail Half Marathon: Jul 22 (Tentative)
Milwaukee Lakefront Marathon: Oct 1 (Tentative)
The lateral elliptical was pretty fun last night. There's several options in how you can position yourself / move your body, and I chose to swing my hips from left to right to simulate downhill skiing as much as possible.
The run this morning was great...smelled like spring outside. No calf tightness today so that was nice.
Getting excited about my upcoming Colorado vacation. Initially we were going to head up on Sunday, but since we didn't have any activities for Saturday, we're heading up a day early and we'll spend some time in Colorado Springs. I got the green light from Hubby for a trail run (which will probably take my breath away due to the elevation), we'll play around a bit at Garden of the Gods, and drive to the top of Pike’s Peak. Then, we'll head over to our hotel and get ready for some spring skiing!5 -
Got interrupted during a light run around town. One of my favorite birds drying off in the sun. . .
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Hi all
Aim: 120k
3/2: 1.5k -warmup for strenght training-
3/3: 11.6k -5.49 min/km-
3/4: 4.4k -wu and cd for strength training-
3/5: 10.7k -Perfect trail, a little bit tired at the end-
3/8: 6.5k -easy incline-
3/9: 8k -treadmill, intervals-
Some intervals for the upcoming race in Sunday. All went well!
SUM: 42.7/120k
Races:
3/12: 13k Kavala Trail
3/19: 10k Rapsani Trail
4/2: Alexander the Great 10k
Stay free of injuries!6
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