May 2017 Running Challenge

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  • shanaber
    shanaber Posts: 6,423 Member
    No check-in tonight... Hope you all are having a great week!
    Date........Miles.......Total
    05/01......0.00........0.00 - Agility trial
    05/02......0.00........0.00 - Rally/Obedience trial
    05/03......4.78........4.78 - Del Mar run
    05/04......4.14........8.92
    05/05......0.00........8.92 - Spin class
    05/06......0.00........8.92 - Spin class followed by Barre class
    05/07......0.00........8.92 - Much needed rest!
    05/08......5.68......14.60 - + Agility Class
    05/09......6.22......20.82 - + Strength Training
    05/10......0.00......20.82
    05/11......0.00......20.82 - + Strength Training
    05/12......5.63......26.45
    05/13......8.64......35.09
    05/14......2.00......37.09 - Dog Beach Mother's Day
    05/15......5.28......42.37
    05/16......5.28......47.65 - + Strength Training
    05/17......0.00......47.65
    05/18......5.47......53.12 - + Strength Training
    05/19......0.00......53.12 - Migraine
    05/20......6.62......59.74 - Terrible run...
    05/21......0.00......59.74
    05/22......3.40......63.14
    05/23......5.40......68.54 - + Strength Training

    exercise.png

    My completed and upcoming Races - Let me know if you will be running too!
    02/05/17 - Surf City Half Marathon
    07/23/17 - San Francisco 1st Half Marathon
    12/16/17 - San Diego Holiday Half Marathon
  • Orphia
    Orphia Posts: 7,097 Member
    Stoshew71 wrote: »
    The other thing I wanted to point out is that your distance for your long run should be no more than 35% of your weekly mileage, and closer to the 25% of your weekly mileage is better.

    I may have asked before, but I can never get it straight... Does the 35% include the long run? Is everyone WAY better at maths and calculus than me???
  • lifeandleaves
    lifeandleaves Posts: 97 Member
    zdyb23456 wrote: »
    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
    5/17 rest
    5/18 5mi 44:53min
    5/19 4mi 37:04min
    5/20 11mi 1:52:05min

    Ugh, my 11 mile run this morning was muggy even though it was only 75 degrees. I went at 7:30 am and 2 miles in I knew it was going to be hard. I was sweating terribly and trying to ration my Gatorade. After 5.5 miles I started to walk and walk/ran the last 5.5 miles. I count 25 breaths in walking, then run for 200 breaths in. I passed a rec center and went in to refill my water bottle. I gulped as much as I could before leaving with 1.5 miles to go.

    I'm too rigid when it comes to training... if I would have waited until 2pm I could have run in much cooler, breezier weather :neutral:

    I also got terrible chafing on my back from my sports bra. Holy cow, my shower afterwards was so painful! This has never happened before.

    I'm feeling a bit discouraged about training this summer. I just can't seem to finish a long run if it's hot out. I'm wondering if I should change my plan and change my expectations for the summer...

    I am a bra fitter by trade and have done a lot of distance running, so will share what I know.

    I was using a Panache sports bra for all kinds of exercise in my "usual" size and it works really well. Did a 15k run with it and got a bleeding "runners tattoo."

    Bought a Shock Absorber, it took me 20 minutes to get used to actually breathing in it but I never had another runner's tattoo.

    Best bet is to get measured at a reputable bra fitter such as a specialist bra shop with sizes from 28 to 44 or a Debenhams/Nordstrom, depending on where you live. They are less likely to put you into a bra with a too-big back that will give you no support and chafe.

    Shock Absorbers run a little small in the back so I usually go up one in the back and keep the same cup size.
  • amc2509
    amc2509 Posts: 219 Member
    Getting there!!


    3/5/17 4.7K
    6/5/17 5K
    9/5/17 2.7K
    10/5/17 5.1K
    13/5/17 5K
    15/5/17 3K
    16/5/17 5K
    19/5/17 3.2K
    20/5/17 6.5K
    21/5/17 7K (TOTAL for May 47.2K)

    exercise.png


  • ctlaws44
    ctlaws44 Posts: 182 Member
    bzk2nict117l.png

    I'm so far behind on everyone's updates, been busy. Congrats to everyone who raced this weekend! I'm going to go back and read race reports and updates.

    I did get to read those articles and websites from @MobyCarp @Stoshew71 and @WhatMeRunning. I want to thank you all. A lot of the information from all the sources confirmed and backed up each other. Sunday I practiced some of what I took from them. I found out my resting HR 48 bpm. Then calculated my E (easy pace, aerobic zone) 8:30-9:10min/mile HR 127-141 . I did a longish surge run on Sunday morning. 8 miles E then surge (2 min @10K pace, 6:50 min/mile) then 5 min. @ E then surge again. I repeated the surge 7 times. I ended up running 13.5 and I felt pretty good. I could have done more but I had to get ready for church. One thing is, Strava free doesn't give very fast feedback in pace or HR so I was running my surges by feel. My HR got a little higher than I wanted it to. Also the chest strap HR monitor chaffs like crazy. I was sensitive there for 2 days. Does the watches you all wear give a faster feedback on pace and is the HR pretty accurate? I know someone has compared the chest and wrist before.
  • iofred
    iofred Posts: 488 Member
    Holy cwap, I have not logged any mileage over here for a week, but I have tracked my total for the month using "Run around the World", which tracks everything from Strava.
    According to that I have done 116.98 miles to date, so I will have that, rather than tallying everything up again (I am a lazy git :) ) ... had some focus issues for longer runs after my HM, but am (and have) working on increasing pace for a 10K event late June

    I have a question, is anyone using the "sports armband" for holding a phone? I got one, but it is constantly sliding down my (obviously not so) bulging bicep :) ... anyone having the same issue and a solution?

    exercise.png

    Completed
    • 11/03 - 10K Run The Solar System (thanks for the tip) - 52:01
    • 12/03 - TM Half Marathon (plugged in the MK HM route - attempt 1  ) - 1:54:02
    • 25/03 - TM Half Marathon (plugged in the MK HM route - attempt 2  ) - 1:53:53
    • 15/04 - TM Easter Bunny support run (plugged in the MK HM route - attempt 2  ) - 1:59:03
    • 01/05 - Milton Keynes HM - 1:55:30
    Coming up:
    • 18/06 - Run-Bedford-Run - 10K
    • 02/09 - Bedford HM
    • 24/09 - Windsor HM
    8sis5xp21wt9.png
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited May 2017
    @Orphia - The 35% is for all weekly mileage including the long run. Another way to check that you got it right is to triple your long run mileage, your grand total weekly mileage should not be less than triple your long run.

    @ctlaws44 - The chest strap HRM's are more accurate, but ever so slightly. It is enough of a difference that a fair portion of people still use chest strap HRM's. For those who aren't looking for higher accuracy it is not an issue and the convenience wins. Could your HRM strap need tightening?
  • ddmom0811
    ddmom0811 Posts: 1,881 Member
    @katiejane83 - loved the race report and pictures!
    @iofred - my daughter had the arm band one for a while but it didn't work out. Never tried it myself. I use "ORIGINAL SPIBELT" for my iphone 7. Also I like the Running Buddy - but it seems like every time I get new phone I need a bigger Running Buddy!

    Back home but still really tired. It's not easy to fly that far for basically 1.5 days. We are expecting lots of storms today and tonight and this morning the humidity very high and already 80 at 4:30am!

    5/1 - 4 miles + strength training
    5/2 - 3.5 miles
    5/3 - 21 miles cycling
    5/4 - 5 miles + strength training
    5/5 - rest day
    5/6 - 34 miles cycling
    5/7 - 43 miles cycling
    5/8 - 4.6 miles + strength training
    5/9 - rest day
    5/10 - 4.5 miles + cycling 21 miles
    5/11 - strength training
    5/12 - 4.6 miles
    5/13 - 34 miles cycling
    5/14 - rest day
    5/15 - 3.8 miles + upper body Strength training
    5/16 - 4 miles
    5/17 - 4.13 + 21 miles cycling
    5/18 - strength training
    5/19 - 4.5 miles
    5/20 - travel day
    5/21 - 7 miles
    5/22 - travel day
    5/23 - rest day
    5/24 - 3 miles + strength training



    exercise.png

  • garygse
    garygse Posts: 896 Member
    @ctlaws44 For stuff like HIIT where you need responsive HR readings, the strap is your best bet. For running though, the wrist-based HRMs are generally considered good enough (unless you're doing intervals based on HR...in which case, you'll want the immediate accuracy of the strap). Personally, I use a Scosche Rhythm+ arm band, as it can be worn anywhere on the arm, and during the winter it allows me to wear my watch on top of the layers of clothing.


    Today's weather was gorgeous, in the mid 50s...and running easy meant I barely broke a sweat. If only all mornings could be like this.

    01 - 13.50
    02 - 10.58
    03 - 13.49
    04 - 9.80
    05 - 20.14
    08 - 12.99
    09 - 9.77
    10 - 13.42
    11 - 5.69
    12 - 20.28
    15 - 6.01
    16 - 8.04
    18 - 8.31
    19 - 13.41
    22 - 13.44
    23 - 9.16
    24 - 13.45

    Total: 201.48 / 225 miles
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    edited May 2017
    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
    5/17- 10.1
    5/18- REST
    5/19- 5.7
    5/20- 20.3
    5/21- 5.2
    5/22- 8.1
    5/23- REST (unplanned)
    5/24- 10

    Total: 178.3

    May Goal: Get through most of the last 5 weeks before taper healthy
    Nominal mileage goal: 220 Miles.

    Today's notes: Today's run really kicked my *kitten* this morning. The assignment was 10 miles, with miles 3-5 at T, then 6x1min @ 5k (7:30-8:00) followed by 2 miles at GMP. When I programmed it into my Garmin I wasn't sure how well it would work, having timed sections instead of all straight up mileage. I needn't have worried, it came out almost perfectly at 10 miles. Anyway, here's the breakdown
    2 miles @ 9:20
    3 miles @ 8:13
    6 repeats @ 7:36 (I was pretty tired by this time)
    2 miles @ 9:00

    I was pretty pooped after this run, but it felt good to get 10 miles in. I only have one more 10 mile week day run before taper, so I am really feeling I am getting to the end of training.

    My knee, which has been kind of wonky the last few days felt fine during the run, but when I'm not running feels loose, I guess I'd say. There's no pain, it just feels off. I'm starting to think that 4+ hours sitting somewhat squatting in a truck after my 20 mile run on Saturday loosened things up. Running feels better than walking, so my current theory is I stretched something out too much, and running tightens it up more than walking does. Emailed my Dr, and she's not worried about it, as it doesn't hurt.

    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 Trot
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @WhatMeRunning great workout! You're making a serious comeback!
  • hesfeld
    hesfeld Posts: 95 Member
    Got hit with the worst migraine late last night and spent all night throwing up from it. I think the slight bit of heat during my run got to me from yesterday. Ever since my cruise and sun illness in March, I have to be careful and really watch my electrolytes. Tonight is supposed to be a fitness orientation at my new gym. The die hard fitness person inside of me is telling me to go, the medical person inside of me is saying reschedule.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @amymoreorless you are going to crush your goal!
  • rusgolden
    rusgolden Posts: 1,337 Member
    iofred wrote: »
    for a 10K event late June

    I have a question, is anyone using the "sports armband" for holding a phone? I got one, but it is constantly sliding down my (obviously not so) bulging bicep :) ... anyone having the same issue and a solution?

    My biceps are too big also... lol. No, I've just never had great success with the arm bands and have used a running belt. I liked my first one Virtus Gear Belt, but my new phone was too large, so I recently got a SpartaBelt and really like it.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    9voice9 wrote: »
    skippygirlsmom wrote: »
    @stoshew71 it was definitely pouring, I did the same, looked out the window and went back to bed.
    Shame on you both for wimping out of a few raindrops. Well, no shame on @skippygirlsmom, who's injured. But shame on @Stoshew71. :wink:

    But I did run, after it stopped raining and I got more sleep. :smile:

    No running today tho, not only was it raining, it was lightening. Plus I felt sore. I think I am building back mileage faster than I should. Either that, or the bursts I ran Tuesday is kicking my butt. So I am declaring today a rest day.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    Orphia wrote: »
    Stoshew71 wrote: »
    The other thing I wanted to point out is that your distance for your long run should be no more than 35% of your weekly mileage, and closer to the 25% of your weekly mileage is better.

    I may have asked before, but I can never get it straight... Does the 35% include the long run? Is everyone WAY better at maths and calculus than me???

    OK! Example:

    Mon 10 miles
    Tue 10 miles
    Wed 5 miles
    Thu 10 miles
    Fri 5 miles
    Sat 15 miles
    Sun 0 miles

    Total miles for the week is 55 miles. Long run is 15 miles.

    x/100 = 15/55 = 1500/55 = 27.27272727....

    So a long run of 15 miles makes up 27% of your weekly miles if the total for the week was 55 miles.
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
    5/1 - 4.6 run + 4.8 walk
    5/2 - 1.0 run + 7.1 walk
    5/3 - 5.1 run + 3.9 walk
    5/4 - 0.0 run + 5.1 walk
    5/5 - 5.2 run + 4.8 walk
    5/6 - 5.1 run + 1.8 walk
    5/7 - 0.5 run + 5.6 walk
    5/8 - 5.1 run + 3.8 walk
    5/9 - 0.0 run + 5.8 walk
    5/10 - 4.6 run + 5.9 walk
    5/11 - 5.0 run + 5.5 walk
    5/12 - 0.0 run + 5.5 walk
    5/13 - 6.2 run + 0.0 walk
    5/14 - Rest
    5/15 - 4.5 run + 5.0 walk
    5/16 - 5.3 run + 6.2 walk + bowling
    5/17 - 0.0 run + 4.7 walk + yoga
    5/18 - 5.2 run + 3.5 walk
    5/19 - 4.3 run + 5.1 walk
    5/20 - Lazy
    5/21 - 7.2 run + 2.8 walk
    5/22 - 4.8 run + 4.8 walk
    5/23 - 0.0 run + 9.0 walk + bowling

    Totals so far - 73.7 run + 102.7 walk = 176.4 miles

    Yesterday I was feeling crummy. I did a lot of walking but no running. I also bowled, quite awfully I might add. It really shows that I haven't bowled in a year. My average is currently at 154 and I am way better than that.

    Today I am also feeling crummy. My depression and anxiety are acting up. I need to lay off the caffeine. I wasn't able to wake up early due to getting in very late last night, but I do plan to run after work. It's really cloudy but Weather Channel says no rain, so keeping my fingers crossed.
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
    Pardon me while I do a little math:

    4.5 + 5.3 + 5.2 + 4.3 + 7.2 = 26.5

    7.2 / 26.5 = 27.1%

    Good to know that I can make my long runs a little longer, which I fully intend to do.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    Do not follow my long run running... I'm regularly running 37%-38% of my miles in my long run.....
  • KatieJane83
    KatieJane83 Posts: 2,002 Member
    g4alx wrote: »
    Im a bit late and this is my first go at a challenge on here but I really need some support and motivation to keep going. Im aiming for 100 miles in May as a build up to a 24 hour endurance relay with friends next month. So far im up to 67.1 so I need to get cracking if im to make it. If there is anyone thst uses Map My Run also, please feel free to add me

    Welcome! There is a truly awesome group of people here, don't hesitate to jump right in! And any questions you have, there are a bunch of very knowledgeable, friendly, and helpful runners here!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    Stoshew71 wrote: »
    Orphia wrote: »
    Stoshew71 wrote: »
    The other thing I wanted to point out is that your distance for your long run should be no more than 35% of your weekly mileage, and closer to the 25% of your weekly mileage is better.

    I may have asked before, but I can never get it straight... Does the 35% include the long run? Is everyone WAY better at maths and calculus than me???

    OK! Example:

    Mon 10 miles
    Tue 10 miles
    Wed 5 miles
    Thu 10 miles
    Fri 5 miles
    Sat 15 miles
    Sun 0 miles

    Total miles for the week is 55 miles. Long run is 15 miles.

    x/100 = 15/55 = 1500/55 = 27.27272727....

    So a long run of 15 miles makes up 27% of your weekly miles if the total for the week was 55 miles.

    Implication: Suppose your training plan calls for a long run of 20 miles. Let X be the weekly mileage in your peak week:

    20/X = 35/100

    20 * 100 = 35X
    X = 20 * 100 / 35 = 57.14

    In other words, to hold your long run at 35% or less of your weekly mileage, you need a peak week of over 57 miles to support a 20 mile long run. The real point is to get your base up; the rule is stated kind of bass-ackwards to imply if you run 40 miles a week you should limit the long run to 14 miles. But the real sense is, you shouldn't limit the long run. You should increase your base to support it.

    Increasing the base to support a 20 mile long run (or 22 mile long run, as I do) means you run a lot of miles in the week. That forces your non-long runs to be longer than the 3 to 5 miles that were sufficient to train for a 10K. And that leads to the point where my coach once said, "People don't realize that when you're in marathon training, 8 miles is an easy run."

    Just thought I'd chime in with this perspective. The point isn't that you will break if your long run is more than 35% of your weekly mileage. The point is that if you want to have a successful and enjoyable marathon, you need to get to the point where 8 miles is easy and 10 miles isn't all that big a deal.

    You know you're in marathon training when your tempo interval workout is 10 or 12 miles, and that doesn't look like a long run to you.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    MobyCarp wrote: »
    Stoshew71 wrote: »
    Just thought I'd chime in with this perspective. The point isn't that you will break if your long run is more than 35% of your weekly mileage. The point is that if you want to have a successful and enjoyable marathon, you need to get to the point where 8 miles is easy and 10 miles isn't all that big a deal.

    You know you're in marathon training when your tempo interval workout is 10 or 12 miles, and that doesn't look like a long run to you.

    @MobyCarp Thanks for adding that perspective. I calculated my Long Runs, and they tend to run around 38% of total mileage, but as the bolded says, I'm at the point where 8 miles is pretty easy and all of my tempo runs and intervals have been part of a 10 mile run. I don't feel like it's hurt me to have a higher than 30% LR, because it feels like I've built enough of a base to support it.
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