June 2017 Running Challenge
Replies
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For those of you who are very bored on Saturday between the hours of 0800 and 1230 CST:
http://www.grandmasmarathon.com/marathon-weekend/runner-tracking/
Bib 4478
Thank you all for all the support as I've been training for my first full.15 -
WK 6.12.17 - 6.18.17
M - 10 miles - Very warm day !
T - 7.1 miles - Low on energy tonight.
W - 10.6 miles - Better run today.
T - 9.9 m. - Slightly faster than yesterday
F -
S - * Half Marathon planned near CBus Ohio.
S -
Total - running Miles * Goal is a 55-60 mile running week.5 -
I kick a treadmill every time I see one. I feel like I should get a point for that.6
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1---5.06
3---6.31
4---6.29
6---3.69 walk
7---4.37
9---3.76
10---6.34
11---5.19
13---3.64
15---3.56 walk
48.12/70
Upcoming races
June 17th Turtle run 5K
AIM for the Cure- 5K, virual run
July 8- XTERRA Jurassic Trail Run, 5K. Glen Rose,TX
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's
1 mile 10:50 5k 37.46 10k 1:20.253 -
Have a great race @MNLittleFinn!!!0
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Sagerunning.com has a free aerobic 9 week base building plan, along with explanations of what different types of workouts are and an intensity chart. Its 100% free, I recommend checking it out for people who are interested.4
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MNLittleFinn wrote: »For those of you who are very bored on Saturday between the hours of 0800 and 1230 CST:
http://www.grandmasmarathon.com/marathon-weekend/runner-tracking/
Bib 4478
Thank you all for all the support as I've been training for my first full.
Good luck! In my acting days we would say "break a leg" but honestly, that sounds just as bad here as it did back then!
--
Pastor Vincent1 -
All settled in our suite for the night. Packet pick up and expo were navigated with little trouble. I got my "finishers" shirt for the 5k, and the hooded sweatshirt for running the Great Grandma's Challenge.The expo was nice.
I have no experience with them having never been to one, so I have nothing to compare it too. There were about 100 booths that we walked through/around and were done in under the 30 minutes we had budgeted. One expo note, I stopped at the booth for the Ely Marathon, since I goaded my mother and brother to run it with me in September. I mentioned to the lady at the booth that I was registered for the full and had run the half last year, and she gave me a free hat!
Eating/carb loading was better today, though still not that great. ate roughly 540 grams of carbs, which put them at 68% of my calories. My wife, who is awesome got us a supreme pizza for dinner, so I know that knocked my carb percentage down.... I'm just glad I got the amount of carbs correct, if not the percentage. Tomorrow I'll do better hopefully. This is a HUGE learning experience for me, so I'll have this to look back on for next time.
Just kind of chilling with my feet up now and will get to bed early tonight and then, hopefully, sleep in tomorrow. Hope you all had a runderful day!4 -
6/01 - 7.02 miles @ 9:53
6/03 - 10k Race - 50:56 - 8:14
6/03 - 5k Race - 27:06 - 8: 35 (back to back with 10k, 7 mins rest between)
6/05 - 6.51 miles @ 10:31
6/06 - 6.02 miles @ 9:39
6/07 - 6.02 miles @ 9:30
6/08 - 7.01 miles @ 9:37
6/10 - 15 miles @ 10:46
6/11 - 9.01 miles @ 10:36 - 90+ degree weather, ran slow to compensate
6/12 - 8.01 miles @ 10:38 - 90+ degree weather, ran slow to compensate
6/13 - Thinderstorms forced rest day
6/14 - 10 miles @10:50 w/ 894' evevation - very humid could not maintain pace
6/14 - 5 miles @11:06 - second run later in day when not as hot
6/15 - 9 miles @ 10:58
Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28
Next Races (more as I find them):
07/28/17 - Liberty Mile - 1 mile race just to see what a short run really is
10/14/17 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
So I started out with grand intentions of running some kind of actual work out. Then the humidity smacked up the side the face and was all "nope!" on me. After the first mile or 2, I was so soaked that it did not matter that it rained on me TWICE - I could not get any wetter. I wear tech socks, tech underwear, tech shirt, well you get the idea and none of it matters. So I just ran 9 miles at a slow pace and will try again tomorrow. Might just work on miles per week until the humidity breaks. Plan to run tomorrow, then Saturday will be a rest day (company coming over) - so hoping for at least 15 miles on Sunday.
But figure I did earn a bowl of ice cream at least5 -
June 15 - 3.1 miles
June total - 43.3/50
Started reading the 80/20 book and really slowed down my run today. Very interesting stuff. From initially reading I can tell that I was doing all my running at least at moderate intensity and virtually none in the easy aerobic range. Can't say I look forward to the longer duration to complete distances, but I definitely am not as exhausted after finishing this evening. Hope everyone is staying injury free.6 -
MAX HEART RATE QUESTION
So okay, 220-Age for me = 178
If I understood the video with that guy in the red shirt in the videos linked above, an "easy" run should be at 60% of MHR. So
178*0.60 = 107.
Umm 107? Really? If I go by effort, 145 feels like easy and that is 81%? I just ran for 1hour 39 mins at 145. My PR for the 10k was at 162 which is 91 % and that took me just under 51 minutes.
What am I missing here?
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I find 220-age to give too low of an HR. Also, using a spreadsheet with Jack Daniels stuff, and a Max recorded HR of 194 (I'm 34), I get an E range, for me of 136-146 (70-75% of max)65% and lower is recovery run range.
here's the table: http://www.electricblues.com/archive/DanielsTables3-00-00.xls1 -
VydorScope wrote: »MAX HEART RATE QUESTION
So okay, 220-Age for me = 178
If I understood the video with that guy in the red shirt in the videos linked above, an "easy" run should be at 60% of MHR. So
178*0.60 = 107.
Umm 107? Really? If I go by effort, 145 feels like easy and that is 81%? I just ran for 1hour 39 mins at 145. My PR for the 10k was at 162 which is 91 % and that took me just under 51 minutes.
What am I missing here?
What you're missing is, 220-Age doesn't work well for a lot of runners.
I am 61 years old. 220-Age = 159, which happens to be the max heart rate I experienced being a rabbit for a 2 mile time trial this evening. I wasn't running it full out, I was targeting 5K pace. In race conditions, I've seen a HR as high as 189, and upper 160s is routine for the end of a medium distance race when I put in the finish line kick.
What's my max HR? I don't know precisely. I'm using 185 as an estimate, based on the 189 I achieved at the top of The Wall on the third loop of Apalachee State Park in Tallahassee. At that point, I felt like I couldn't run any more. I probably wouldn't have kept running if it hadn't turned to downhill just then.
Also, I find the Karvonnen method of computing zones gives me more useful zones than just percentage of max. In the Karvonnen method, you use percentage from resting HR to max HR. As referenced above, I estimate max HR of 185. I've been using 45 for resting HR, which is hard to measure because a) I need to remember to do it before I get out of bed, and b) when I'm really resting that well it's hard to feel my pulse. But 45 is a number I have come up with. I suspect reality might be lower, because the nurse told me my RHR was 45 at my physical in March, and I was sitting quietly instead of resting in bed.
So with the Karvonnen method, my 60% comes out to 129 and 80% to 157.
Amazingly enough, I found a do it yourself method on another thread. It said run a 30 minute time trial like a race, as hard as you can run 30 minutes, and your lactic threshold HR is the average HR you had for the last 20 minutes. Well, I'm not going to do that exercise; but last March I ran a 31 minute 8K on a course as flat as a track in near perfect running weather. I ran pretty even splits, and turned in a PR time. If I kick out the first 2 miles (12 minutes and change), the rest of the race comes out to an average HR of . . . 157.
I still don't *know* either my max heart rate or my lactic threshold heart rate for sure, but I'm comfortable that these numbers are close enough to work with.3 -
June Running Totals (miles)
6/1 – 8.25 warm up, speed work, cool down
6/2 – rest day
6/3 – 12.18 solo + group run
6/4 – 7.21 easy with fast finish
6/5 – 7.07 easy
6/6 – 11.05 warm up, speed work, cool down
6/7 – 7.38 group run
6/8 – 5.33 warm up, easy speed work, cool down
6/9 – 3.01 warm up + McMullen Mile
6/10 – 15.01 group run 6 + solo run 9
6/11 – 10.01 hot and sunny
6/12 – 10.06 hot with hills
6/13 – 8.64 warm up, speed work, cool down
6/14 – 10.04 easy
6/15 AM – 5.05 easy with rain
6/15 PM – 4.88 commute, time trial, cheering laps
6/16 – rest day
June total to date – 125.17
Nominal Challenge Goal – 230 miles
Real Goals: Stay healthy. Train toward Rochester Marathon. Run McMullen Mile in under 5:50 on June 9. [Done, 5:44.9] Run Medved 5K to Cure ALS in under 20:00 on June 18.
[s}Today's[/s] This evening's notes – Got to the training session kick off. There was a shower, it stopped, and we went out to run in the humidity. A slow (~10 minute mile pace) commute with a crowd to the trial site. Stand around and talk. Set off to be the rabbit, targeting my 5K pace rather than killing myself running 2 miles as fast as I can. Passed the marker at 12:38, then ran a couple laps (a bit over a mile) contra to cheer on the people still working on their 2 miles. A slightly less slow (9:20-ish pace) commute back to the store. It didn't add up to quite 5 miles total, but it was a fun evening. It looks like at least one of the trainees was fast enough to get slotted into the 8 or 8:30 pace group; on Saturday I'll see who shows up for the first paced run of the session.
Rest day tomorrow. After running 13 days in a row, I'll appreciate it.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA) finished in 3:49:42
April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA) finished in 39:54, PR for 10K
May 21, 2017 Lilac Run 10K (Rochester, NY) finished in 40:04
May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
June 9, 2017 Charlie McMullen Mile (Fairport, NY) finished in 5:44.90, PR for mile
June 18, 2017 Medved 5K to Cure ALS (Rochester, NY)
July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, NY)
July 28, 2017 Karknocker 5K (East Rochester, NY)
September 3, 2017 Oak Tree Half Marathon (Geneseo, NY)
September 17, 2017 MVP Rochester Marathon (Rochester, NY)
November 23, 2017 Race with Grace 10K (Hilton, NY)
3 -
VydorScope wrote: »MAX HEART RATE QUESTION
So okay, 220-Age for me = 178
If I understood the video with that guy in the red shirt in the videos linked above, an "easy" run should be at 60% of MHR. So
178*0.60 = 107.
Umm 107? Really? If I go by effort, 145 feels like easy and that is 81%? I just ran for 1hour 39 mins at 145. My PR for the 10k was at 162 which is 91 % and that took me just under 51 minutes.
What am I missing here?
SOOOO I looked back at two recent races. One was a 5k where I ran a steady 9 min mile till the last 1/3rd of a mile or so and kicked it as hard as I could. Max recorded HR in that was 183. Another was a 10k where as I came in sight of the finish line I realized I was close to a PR (missed it sadly) so I kicked it hard. 185 max recorded HR. So I think I could say 185 might be a closer max. Resting is 50-55 area. Never really checked it specifically but sitting around I have glanced at my watch and see numbers in those ranges.
Still though 60% of 185 is not that much different than 60% of 178
--
Pastor Vincent1 -
@MobyCarp - So using the Karvonen Heart Rate Calculator ( http://www.briancalkins.com/HeartRate.htm ) and fudging my age so that it yields 185 max I get
60% 131 - Doubt I have ever averaged anything that low.
70% 145 - This is about where I am most training runs
75% 151 - This is about where I was for the marathon
85% 165 - This is about where I am in 5k and 10k races
So based on that is
E = 131 ? Way slower than my current e/lr pace. Not sure I can run this slow.
T = 165 ?
1 -
skippygirlsmom wrote: »Saw this on other site.... never have I ever as a runner. I scored 9. Give yourself a point for every yes you have.
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Hi guys, I would like to join. I'm a beginner, this is first time in my life I have found a happiness in running, and I'm totally hooked. I'm running/walking 15 miles a week. Working on my endurance. I ran my first 1/4 mile non-stopped this past Sunday. A huge accomplishment from where I started. I'm guessing I can get in 50 miles in this month. I could use some running friends too13
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VydorScope wrote: »@MobyCarp - So using the Karvonen Heart Rate Calculator ( http://www.briancalkins.com/HeartRate.htm ) and fudging my age so that it yields 185 max I get
60% 131 - Doubt I have ever averaged anything that low.
70% 145 - This is about where I am most training runs
75% 151 - This is about where I was for the marathon
85% 165 - This is about where I am in 5k and 10k races
So based on that is
E = 131 ? Way slower than my current e/lr pace. Not sure I can run this slow.
T = 165 ?
Hey this is the chart that I use : http://www.sagerunning.com/downloads/key-training-zones-chart-by-sage-running/
You can download it for free you just need to put your email.
Anyway, according to that, easy run is anywhere from 60 to 77%. Marathon is 77% to 82%. An all out 45-60 minute race is in the 82% to 90% so I am guessing a 5K race should be even higher than that. Or at least closer to 90% than to 82%.
I love this chart because it gives HR% but also goes according to "feel" based training which I think is maybe more accurate than either HR% or pace. HR is inaccurate due to people not knowing their max HR% and the error margin on HR monitors. For pace it is inaccurate because the same pace gives different efforts depending on conditions like temperature, humidity, your level of rest, etc.
According to that chart you are in the perfect range for easy pace. Your marathon HR and 5K HR might be a bit low but it's hard to say. A 5K should leave you wanting to die at the end of it apparently.
Here is a youtube video on the chart if you have 20 minutes to spare (worth it imo) : https://www.youtube.com/watch?v=B1BR4z5tvUc
On the other hand, for myself I ran an easy recovery 5K run tonight following my last night's "long" run. I put long in quotation marks because my long runs are not long enough, though I am building them up slowly.
5 -
June Goal: Goal? We don't need no stinkin goal.....
6/1 nothin
6/2 4.00
6/3 4.00
6/4 4.00
6/5 rest
6/6 3.87
6/7 4.13
6/8 3.50
6/9 rest
6/10 6.12
6/11 3.50
6/12 4.00
6/13 rest
6/14 4.00
6/15 3.70
Total 44.82
Ticker is my goal for 2017 and progress to date:
@MNLittleFinn have a great race!
upcoming races:
Volcano Rainforest Runs 10k 8/19
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
5 -
Hi fellow runners!
6/1: 8.7k -w/u, Tempo Run, c/d-
6/2: 10.3k -again Tempo-
6/4: 7.1k - urban running
6/6: 14.1k -Long run-
6/7: 7.3k -Easy run-
6/8: 1.5k -treadmill as w/u for strength training-
6/10: 9k -urban running-
6/12: 5k -2.5k run, 0.66km swim, 2.5k run-
6/13: 11k - beach run-
6/14: 3k -as wu and cd for strength training-
Aim: 77k/161k
Stay free of injuries!5 -
critterfull1220 wrote: »Hi guys, I would like to join. I'm a beginner, this is first time in my life I have found a happiness in running, and I'm totally hooked. I'm running/walking 15 miles a week. Working on my endurance. I ran my first 1/4 mile non-stopped this past Sunday. A huge accomplishment from where I started. I'm guessing I can get in 50 miles in this month. I could use some running friends too
Welcome! I'm a beginner too (I always hated running before -but not now!) and thought I would mention the couch to 5k program - it's working really well for me, I'm about halfway through. Look for C25K free app. You can / will learn a lot just by reading this thread, it's great!
4 -
critterfull1220 wrote: »Hi guys, I would like to join. I'm a beginner, this is first time in my life I have found a happiness in running, and I'm totally hooked. I'm running/walking 15 miles a week. Working on my endurance. I ran my first 1/4 mile non-stopped this past Sunday. A huge accomplishment from where I started. I'm guessing I can get in 50 miles in this month. I could use some running friends too
Welcome! Great work on your first 1/4 mile!0 -
6/1 completed day 2 week 2 c25k
6/2 three hours karate lessons / practice
6/3 two hours karate lessons / practice
6/4 rest
6/5 completed day 3 week 2 c25k
6/6 karate lesson
6/7 Completed week 3 day 1 c25k(yay) & karate lesson
6/8 rest
6/9 Completed week 3 day 2 c25k & karate lesson
6/10 karate lesson
6/11 Completed week3 day 3 c25k
6/12 rest
6/13 Completed week 4 day 1 C25K & karate lesson
6/14 Karate lesson
6/15 Completed week 4 day 2 C25K
6/16 Graduation to 3rd brown belt - woohoo!
Of course, weekdays I get ~6 miles walking / steps per day.
Have a great weekend all!4 -
VydorScope wrote: »MAX HEART RATE QUESTION
So okay, 220-Age for me = 178
If I understood the video with that guy in the red shirt in the videos linked above, an "easy" run should be at 60% of MHR. So
178*0.60 = 107.
Umm 107? Really? If I go by effort, 145 feels like easy and that is 81%? I just ran for 1hour 39 mins at 145. My PR for the 10k was at 162 which is 91 % and that took me just under 51 minutes.
What am I missing here?
ETA - The Karvonnen zones are more accurate for me too. So as opposed to a percentage of MaxHR go with Z2 to Z3 as your guide for easy runs. Or if you want to go by percentages, do it by percentage of HR Reserve, which is how Karvonnen is calculated. So 60% HR Reserve is:
RHR = Resting HR
RHR + (.6 * (MaxHR - RHR)
...and 80% would be:
RHR + (.8 * (MaxHR - RHR))
As for accuracy of 220 - age, up until yesterday I never thought it applies to me. I am 45 so mine would be 175 per that formula. After years of running with my highest efforts only being in basically tempo intervals range, I had "estimated" my max HR at around 180 to as high as 185. Since actually working on maximum efforr intervals over shorter distances I have seen my HR at an actual maximum of 175. Much lower than my "estimates", but at the moment right on according to that formula.1 -
VydorScope wrote: »VydorScope wrote: »MAX HEART RATE QUESTION
So okay, 220-Age for me = 178
If I understood the video with that guy in the red shirt in the videos linked above, an "easy" run should be at 60% of MHR. So
178*0.60 = 107.
Umm 107? Really? If I go by effort, 145 feels like easy and that is 81%? I just ran for 1hour 39 mins at 145. My PR for the 10k was at 162 which is 91 % and that took me just under 51 minutes.
What am I missing here?
SOOOO I looked back at two recent races. One was a 5k where I ran a steady 9 min mile till the last 1/3rd of a mile or so and kicked it as hard as I could. Max recorded HR in that was 183. Another was a 10k where as I came in sight of the finish line I realized I was close to a PR (missed it sadly) so I kicked it hard. 185 max recorded HR. So I think I could say 185 might be a closer max. Resting is 50-55 area. Never really checked it specifically but sitting around I have glanced at my watch and see numbers in those ranges.
Still though 60% of 185 is not that much different than 60% of 178
--
Pastor Vincent0 -
WhatMeRunning wrote: »A 5k and 10k won't show your MaxHR, you can't run more than just a couple minutes at MaxHR effort. A 10k can be useful to many to measure their Lactate Threshold HR if your 10k time is really close to 1 hour. Lactate Threshold is the highest intensity you can maintain for one hour. So take your average HR over the 10k and use that as your Lactate Threshold HR.
According to run keeper, my avg HR for the 10k is 162 for 50:53.
How do I use that number again? Heh getting lost here in all these numbers. I think today I will try the max heart rate tests. One place said to sprint as hard as I could for 3 mins, then rest three, then repeat. Highest heart rate in the second run was max HR. That sound right?
--
Pastor Vincent0 -
VydorScope wrote: »WhatMeRunning wrote: »A 5k and 10k won't show your MaxHR, you can't run more than just a couple minutes at MaxHR effort. A 10k can be useful to many to measure their Lactate Threshold HR if your 10k time is really close to 1 hour. Lactate Threshold is the highest intensity you can maintain for one hour. So take your average HR over the 10k and use that as your Lactate Threshold HR.
According to run keeper, my avg HR for the 10k is 162 for 50:53.
How do I use that number again? Heh getting lost here in all these numbers. I think today I will try the max heart rate tests. One place said to sprint as hard as I could for 3 mins, then rest three, then repeat. Highest heart rate in the second run was max HR. That sound right?
--
Pastor Vincent
Also, it took me a few sessions to do this. The firsr time out, I couldn't make myself run full effort. My mind has been trained to slow down and save something in the tank for too many years. After doing repeats between 100m and 400m a few times though, I'm getting comfortable taking off for 400m at a fast clip that wipes me out by the finish.2 -
Oh, lactate threshold? Sheesh, that one is complicated.
Best way to describe it is that if you run under it you are aerobic and can gain the benefits of aerobic running. You muscles can consume the lactate produced in your muscles as part of the fueling process. This is what easy and long runs are all about.
As you near lactate threshold you are at that boundary between maintaining aerobic and going anaerobic. Also your lactate starts building up, being produced faster than your muscles can consume it in that near anaerobic state. Thus why you can't go longer than 1 hour, at that point at this effort your lactate should be high enough that your muscles literally can no longer function until resting to clear the excess lactate.
Why it is nice to know your threshold is that you can do tempo runs and intervals near or at that effort as part of regular training runs. It produces added lactate that your muscles use for fuel, and by not going over, or by having easy effort recovery between intervals your muscles train to clear that lactate faster. This allows faster recovery from harder workouts, and when running under but near that threshold you can go farther at that effort. It is key for going faster at race efforts like HM and even full marathons.1 -
@critterfull1220 Welcome, and congrats on your quarter-mile achievement.
@MNLittleFinn Good luck in tomorrow's race!
@VydorScope That may give you an initial figure, but as @WhatMeRunning said, your best bet is to do this over several sessions. When I first started to try and get my max HR, I sprinted up a multistory car park until I felt like I couldn't go any faster nor any further (this was after a run, and a rest). I was convinced my max was around 184. Then, over time, as I ran more and did some sprint finishes, I noticed more consistent higher heart rates that showed my earlier assessment was not right. I disregarded the absolute highest value as maybe a false reading (208), but I saw plenty of runs where I maxed out around 200-202, so I think that is a pretty accurate number for me.
Today's run marked the last day of my cutback week...which is just as well, as I didn't really cut back on how much I was eating, lol.
In other news, Garmin tells me I have just 740 miles left before I hit 2017 miles in 2017. Something tells me I may possibly exceed that goal this year.
01 - 11.39
02 - 21.12
05 - 13.44
06 - 10.73
07 - 13.43
08 - 11.43
09 - 21.15
12 - 5.66
13 - 13.16
14 - 7.10
15 - 10.33
16 - 13.52
Total: 152.46 / 225 miles5
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