May 2017 Running Challenge
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Oh! I forgot to mention... I'm going to be starting up bowling again. I was a pretty serious bowler for a long time, but I took last year off for various reasons (I just needed a break, basically). Well now it's time to get back to it. I'm starting a summer league tonight. Bowling is actually pretty good exercise for me. It has a lot of strength elements to it (albeit only on one side of the body).
The only trouble is, I will be out late tonight, and therefore getting to bed late, which means getting up at 5:30 might be extremely difficult tomorrow. Therefore, I have decided to designate Wednesdays as a cross training day, so I can wake up a little later and do yoga or strength training before work. And of course all the walking I do during the work day.
If I use the Hal Higdon HM plan, I will have to adjust the schedule to account for various life aspects such as the aforementioned bowling. The program has the LR on Sunday, but I would much prefer to do it on Saturday and take Sunday as a rest day. I don't know, maybe Hal Higdon isn't the right program for me. I may have to research other plans.2 -
Today's 4 easy effort miles were great! I had a really nice pace and felt good throughout. Which is interesting because I suspected the tempo intervals I did yesterday would have made today's run challenging. So either I didn't challenge myself enough yesterday (likely), or I got immediate results (love that idea).
After a lot of digging in, and comparing, I think I'm going to stick with the planned HR effort zones for tomorrow's tempo run during the actual tempo part, but I am going to shift the planned tempo distance and where it falls in the run. Instead of trying 4 miles at tempo effort smack in the middle of the run, I'm going to drop it to 2 miles at tempo effort at the end of the run. Like a 2 mile tempo pickup on my 8 mile medium-long run basically. I suspect I will want to die.
5/1 - 8 miles
5/2 - 4 miles
5/3 - 8 miles
5/4 - 4 miles
5/5 - rest
5/6 - 9 miles
5/7 - 4 miles
5/8 - 6 miles
5/9 - 4 miles
5/10 - 6 miles
5/11 - rest
5/12 - more rest
5/13 - 13 miles (plus 0.1)
5/14 - 4 miles
5/15 - 8 miles
5/16 - 4 miles
82 of 180 miles completed
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Date :::: Miles :::: Cumulative
05/01/17 :::: 2.7 :::: 2.7
05/02/17 :::: 3.2 :::: 5.9
05/03/17 :::: 3.0 :::: 8.9
05/04/17 :::: 4.0 :::: 12.9
05/05/17 :::: 3.0 :::: 16.0
05/06/17 :::: 10.0 :::: 26.0
05/07/17 :::: 0.0 :::: 26.0
05/08/17 :::: 4.0 :::: 29.9
05/09/17 :::: 2.5 :::: 32.5
05/10/17 :::: 5.1 :::: 37.6
05/11/17 :::: 3.3 :::: 40.9
05/12/17 :::: 3.0 :::: 43.9
05/13/17 :::: 8.0 :::: 51.8
05/14/17 :::: 0.0 :::: 51.8
05/15/17 :::: 0.0 :::: 51.8
05/16/17 :::: 4.5 :::: 56.4 out of 75
A glorious morning, made for running. I took the dog and we managed a slow and somewhat erratic 4.5 miles. I nearly took a fall because of an encounter with another dog, but managed a not so graceful save while still maintaining control of the leash, thank goodness. Despite that, it was a really nice run and couldn't ask for better weather.5 -
5/14 rest day
5/15 7 miles
5/16 4.28
month total 95.23 goal 1701 -
5/1 5.5mi 53:51min (interval run)
5/2 5mi 44:35min
5/3 rest
5/4 5mi 44:20min
5/5 4mi 37:27min
5/6 11mi 1:43:14min
5/7 rest <- but I spent 7 hours painting!!!
5/8 7mi 1:06:29min
5/9 5mi 45:31min
5/10 rest
5/11 5mi 43:55min
5/12 4mi 36:09min
5/13 12mi 1:54:33min
5/14 rest
5/15 5mi 43:03min
5/16 5mi 45:31min
Ugh today's 5 miles felt like I had lead weights on my legs Over 2 minutes slower than yesterday. Thank goodness I had the motivation of having to get back to the gym by 9am to prevent me from walking! Oh well, I'm just glad I got it done. Rest day tomorrow.
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May 1 -P90X3 Total Synergistics + 20 minutes stretching and foam rolling
May 2- P90X3 Agility+ 45 minutes stationary bike at gym (rolling hills, level 7)
May 3- Swimming laps 25 minutes (500M)+P90X3 yoga (25 min) + 20 minutes stretching hamstrings
May 4-25 minutes yoga/stretching+ 20 minute strength training + another 10 minutes stretching
May 5- Swimming laps 25 minutes (600M)+25 minutes of hamstring work and 10 minutes stretching
May 6- Rest day
May 7-P90X3 Challenge+ 15 minutes of hamstring work
May 8- Swimming laps 30 minutes (600M)+ P90X3 CVX (Cardio) +22 minutes stretching
May 9- 50 minutes stationary bike (rolling hills, level 8-18 miles)+ P90X3 Warrior+20 minutes stretching
May 10- Swimming laps 30 minutes (750M)+ P90X3 Dynamix
May 11- P90X3 Total Synergistics+ 20 minutes biking on trainer
May 12- 40 minutes stationary bike+ 15 minutes hamstring exercises
May13- Swimming laps 30 minutes (750M)+10 minutes stretching
May 14- 45 minutes stationary bike (hard effort intervals)+ 10 minutes stretching
May 15- Easy day of 20 min body weight exercises and 20 min walk/run intervals with Stella
Yesterday was essentially a rest day. I took Stella for her evening walk and wore my new Adidas Glides that I ordered a few weeks back and have been staring at every day since. My hamstrings have been feeling pretty good, so I figured I would test them out with a few short intervals. All said and done, I probably only ran a half mile, but my legs felt good. I loved the shoes, except that they did not have good ventilation, even though the reviews said otherwise. It was 84F, so maybe that had something to do with it. After we got home, I did some unweighted lunges, squats, one-leg balances, planks and calf raises in my yard while she played. It was the perfect kind of "rest" day. I am hoping that I can sneak in the P90X3 Agility video this evening without too much disruption from the dog. She tends to get extremely needy when only one of us is around. #spoiledrottenpup #myownfault5 -
5/1= 3 mile run + 1 hour kettlebell workout
5/2 = rest day
5/3 = 6 mile run
5/4 = 6 mile run
5/5 = forced rest day due to work schedule
5/6 = 7.5 miles
5/7 = 11 miles
5/8 = 5.5 miles & strength training
5/9 = Vinyasa yoga class
5/10 = 6 miles
5/11 = 6.5 miles & strength training
5/12 = 7 miles
5/13 = vinyasa yoga class
5/14 = 10 miles
5/15 = 5.5 miles & strength training
5/16 = Vinyasa yoga class & 6 miles
I normally don't run on Tuesday's but thunderstorms are predicted for the next 5 days. I squeezed in 6 miles after my yoga class, however, I am still going to miss a run or two this week due to storms. Stupid weather ruining my running plans.
Rest day tomorrow.
May Goal 80/125 miles3 -
Goal = 25 miles
5/1/17: 1.00
5/3/17: 1.71
5/4/17: KB swings (one-handed, 16kg)
5/7/17: 1.16
5/13/17: 2.33
5/14/17: 1.56
5/15/17: 1.52
Total for May = 9.28/25 miles3 -
5/2-3 miles
5/5-2 miles
5/7-3 miles
5/8-4 miles
5/10-3 miles
5/11-2.5 miles
5/13-5 miles
5/15- 3 miles
Total-25.5/65miles
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Thank you @MobyCarp and @WhatMeRunning for the articles and explanation. I've saved them and I'm going to read them later.0
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I’m laughing at the race day photo comments. I always look like I’m walking no matter what, my feet are never off the ground. I also look like I’m in pain. Ha ha @ddmom0811 I’m with you I’d pay to have them deleted.
@respectthekitty I ran my first HM never having run over 11 miles. I think fueling is big deal, I didn’t at first but I do now. My first HM I ran on a half a pop tart and that was it, I wanted to die for days after. The second I brought candy with me (tootsie rolls) and make sure I ate them throughout the race. I also took in Gatorade at water stops even though I HATE Gatorade. I did lots of 10 milers so I knew if I could finish 10 a bunch of time I could do 13. I also didn’t want a time in my head for 13.1. Like @mobycarp said, slow down I think that is the key when adding mileage.
@emilycarys treadmills are horrible, my orthopedic doctor said he better never ever hear of me running on one. Is it possible for you to run outside?
@girlinahat that sounds awesome
@kristinegift glad your back is feeling better
@louubelle16 glad to hear the legs are feeling good, smart idea not pushing it! I know the feeling, I’m slowly rebuilding. I was thrilled to go 6 miles today. Slow and steady keeps the doctor away!
@elise4270 you learned quite a few interesting things ha ha
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Opposite of yesterdays run today -road work and humid
2/5 - 3.2
4/5 - 3.2
6/5 - 3.3
7/5-3.3
8/5 - 3.3
9/5 - 3.2
11/5 - 4.0
13/5 - 4.0
15/5 - 4.0
16/5 - 4.0
total - 35.5/80 miles2 -
5/1- 8.1
5/2- 4.6
5/3-9
5/4- REST
5/5- 5.7
5/6-20.1
5/7- 5
5/8- 8.2
5/9- 4.7
5/10- 10
5/11- REST
5/12- 5.7
5/13- 20
5/14- 5
5/15- 8.2
5/16- 4.6
Total: 118.9
May Goal: Get through most of the last 5 weeks before taper healthy
Nominal mileage goal: 220 Miles.
Today's notes: Today's assignment was 4 miles plus 4 strides. Run went well, despite having a Bowel issue that had to be taken care of mid run, so my HR data was kind of messed up from the drop in HR during my "break" Other than that, it was ok. I averaged 9:23 over 4 miles and then got the strides done. pretty vanilla day.
Oh and totally random question for my run friends. My last 20 mile run is going to be a loop, When you run a loop on roads, do you run clockwise or counter-clockwise? I'm thinking about having to cross roads on turns.
Have a Runderful day all!
2017 Races
6/16- William A Irvin 5k
6/17- Grandma's Marathon (Full!)
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 50k
11/23- TBD 5k Turkey Trot2 -
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MNLittleFinn wrote: »Oh and totally random question for my run friends. My last 20 mile run is going to be a loop, When you run a loop on roads, do you run clockwise or counter-clockwise? I'm thinking about having to cross roads on turns.
I alternate. I don't want to always turn the same direction.
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autumnblade75 wrote: »MNLittleFinn wrote: »Oh and totally random question for my run friends. My last 20 mile run is going to be a loop, When you run a loop on roads, do you run clockwise or counter-clockwise? I'm thinking about having to cross roads on turns.
I alternate. I don't want to always turn the same direction.
Yeah. This might be the only time I run it, just over thinking I think.0 -
MNLittleFinn wrote: »autumnblade75 wrote: »MNLittleFinn wrote: »Oh and totally random question for my run friends. My last 20 mile run is going to be a loop, When you run a loop on roads, do you run clockwise or counter-clockwise? I'm thinking about having to cross roads on turns.
I alternate. I don't want to always turn the same direction.
Yeah. This might be the only time I run it, just over thinking I think.
If everything else is equal, and I don't expect to revisit the route, I'd want left turns because there is less chance of disruption due to traffic.
However, everything else is rarely equal. Among other things, the elevation gain and loss pattern changes when you change directions. If I'm not going to revisit this loop, and it's a 20 mile run in marathon training, I think I'd want the direction that more closely resembled the target race. If neither direction is particularly similar to the race course, I'd pick whichever direction looks like more fun. That might be left turns, due to traffic interruptions being no fun at all.0 -
MNLittleFinn wrote: »5/
Oh and totally random question for my run friends. My last 20 mile run is going to be a loop, When you run a loop on roads, do you run clockwise or counter-clockwise? I'm thinking about having to cross roads on turns.
I pick the direction that let's me run down hills7 -
If everything else is equal, and I don't expect to revisit the route, I'd want left turns because there is less chance of disruption due to traffic.
However, everything else is rarely equal. Among other things, the elevation gain and loss pattern changes when you change directions. If I'm not going to revisit this loop, and it's a 20 mile run in marathon training, I think I'd want the direction that more closely resembled the target race. If neither direction is particularly similar to the race course, I'd pick whichever direction looks like more fun. That might be left turns, due to traffic interruptions
For reference, here's the route, making left turns, so there's less crossing traffic: http://www.mapmyrun.com/routes/view/1576227253 you may have to expand the map view to see it, and click the elevation box. mapmyrun has been finicky lately
Here's the marathon course profile:
Not sure which way is closer, neither is all that close.0 -
skippygirlsmom wrote: »
I pick the direction that let's me run down hills
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@MNLittleFinn - Counterclockwise if you're in the northern hemisphere, clockwise for the southern hemisphere.6
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WhatMeRunning wrote: »@MNLittleFinn - Counterclockwise if you're in the northern hemisphere, clockwise for the southern hemisphere.
AHAHAHAAHAHAHAHAHAAHAHAHAHAHAHA......0 -
springtimez wrote: »05/03-- 2, 05/05--2, 05/07--3, 05/08--3, 05/09--4, 05/10--4, 05/11-- Rest
05/12--4.5 miles
05/13--2 miles
05/14--4 miles
Total 28.5 miles!
Before I went running last night, I had to poop and I was laughing just thinking of the poop discussion in this thread! I am a morning person too! But then there are days when you go more than once!!
I have IBS. If I only have to go once, I am flabbergasted. Usually it's at least 2-3 times a day.0 -
@MNLittleFinnOh and totally random question for my run friends. My last 20 mile run is going to be a loop, When you run a loop on roads, do you run clockwise or counter-clockwise? I'm thinking about having to cross roads on turns.
Depends on the extent of the camber surely? Keep turning in the same direction and you'll end up with one leg shorter than the other!1 -
Training crazies hit again, so I was examining my running shoes. I noticed that the outside of all my heels are more compressed than the inside, by a bunch, even on my new shoes. This matches the wear pattern on the rubber on the bottom, where the outside of the heel has more wear..... the wear on the rest of the tread is pretty even......things that make me go hhhmmm......0
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MNLittleFinn wrote: »Training crazies hit again, so I was examining my running shoes. I noticed that the outside of all my heels are more compressed than the inside, by a bunch, even on my new shoes. This matches the wear pattern on the rubber on the bottom, where the outside of the heel has more wear..... the wear on the rest of the tread is pretty even......things that make me go hhhmmm......
If you're just worried about heel striking, I hear that's OK as long as you're not overstriding. Although I'm a little confused how you can heel strike with an underbody foot fall.1 -
WhatMeRunning wrote: »MNLittleFinn wrote: »Training crazies hit again, so I was examining my running shoes. I noticed that the outside of all my heels are more compressed than the inside, by a bunch, even on my new shoes. This matches the wear pattern on the rubber on the bottom, where the outside of the heel has more wear..... the wear on the rest of the tread is pretty even......things that make me go hhhmmm......
Yeah, that's what I was thinking it might be. I'm not going to change anything at this time, as it hasn't seemed to cause problems, even with my training load, but maybe after the marathon, or in the off season, since my season's pretty full. I know I'm a heel striker, but that's been my problem for years.0 -
WhatMeRunning wrote: »@ctlaws44 - That is quite a large subject about using target HR's for specific training runs, made even bigger by incorporating into a structured training plan. Part of it is what you suspect about avoiding fatigue, another part exactly matches your opinion about improving your cardio fitness. The key is doing it right, and not doing too much at any time, or slouching into a routine that winds up yielding diminishing returns.
For example, I am pretty much getting my maximum returns possible as far as limiting myself to only endurance workouts. If I keep adding mileage the only thing I am doing is increasing risk of injury, and not gaining any more physiological benefits than if I stayed at the same mileage. There is a saying I heard once, "If things aren't working, change what you're doing". So, since continuing at my current capabilities at more and more mileage is not giving me any real benefit other than higher risk of injury, I should change what I'm doing. What I decided to do is maintain my current mileage and instead of adding the stress of more miles, I add the stress of higher effort during some of my miles. Thus the tempo intervals and tempo runs during my mid-week long(ish) runs.
Another link to go along with what @MobyCarp provided that I found helpful was this article on the McMillan Running site. You have to take in the whole 6 steps, and for me I had to reread it again afterwards (probably read 3 times) before things started coming together in seeing how these things can work together. There are many different types of training guides out there, this is just one of many. But the info here is pure gold in my opinion.
https://www.mcmillanrunning.com/mcmillans-six-step-training-system/
For the most part, I never do the Speed or Sprint workouts. I did a session with Speed workouts last year during a low mileage cycle when starting a new training period, and I think it was magic. But if you are trying to run long distances, I think it is pretty risky to try and add Speed workouts unless you have really built up some endurance, strength and stamina first, as in maybe a year or more of that sort of training (totally unprofessional and uneducated opinion there).
The Stamina workouts are key though one you built up a solid base of endurance and mileage. They will help to make you faster, but a surprising thing they provide is endurance. One way to look at it is...if you wish to go faster, do endurance runs. If You wish to run farther, do some stamina runs. That is not speaking in absolutes, stamina runs will also help make you faster, and endurance runs also help you run further. But the change in routine is what triggers your body to respond and adapt.
Crap, this is way too long. Sorry!
Is this an opportunity to shamelessly plug my own blog?
http://therunningstan.blogpost.com/2016/01/reverse-taper-base-building.html
http://therunningstan.blogpost.com/2016/01/why-is-oxygen-so-important.html3 -
Is this an opportunity to shamelessly plug my own blog?
http://therunningstan.blogpost.com/2016/01/reverse-taper-base-building.html
http://therunningstan.blogpost.com/2016/01/why-is-oxygen-so-important.html
Perfect timing0
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