June 2017 Running Challenge

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  • PastorVincent
    PastorVincent Posts: 6,668 Member
    shrcpr wrote: »

    And, I downloaded the 13.1 trainer from ZenLabs but it's a walk/run app only so it doesn't really get me to running a 13.1. Any suggestions on an app that trains for running the whole 13.1?

    My wife used Hal's plan to go from barely able to do a couple miles, to a 13.1 race. You can find it here:

    http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    garygse wrote: »
    Speaking of running watches, never ask a group of runners the time if you want a quick answer...this morning, someone asked the time, at which point everyone looked at their watch, started pressing buttons to cycle through various data screens, and basically it took us a good while to respond, lol.

    @garygse I always have to estimate, I left the house at 5:30 my watch says I've been running for 22 minutes, ah it's 5 to 6. ha ha

    @ddmom0811 great job on goal.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    6/1- REST
    6/2- 5.2 Miles
    6/3- 19
    6/4- 4.3
    6/5- 4.2
    6/6- 3.2
    6/7- 8.0
    6/8- REST
    6/9- 3.2
    6/10- 9
    6/11- REST
    4/12- 4.0
    6/13- REST
    6/14- 5
    6/15- REST
    6/16- 3.1
    6/17- 26.2
    6/18- REST
    6/19- REST
    6/20- REST
    6/21- 5.1
    6/22- 5.1

    Total: 105.2

    Goal for June. Finish Marathon training well, taper well and run Grandma's well
    Nominal mileage goal: 100

    Today's notes: I think I have an addiction to the suck. My buddy and I went for another 5 miler today on the same trails as yesterday. We were about 2 minutes slower than yesterday, BUT, being only 5 days off of my marathon, and having run the same brutal run 24 hours before, I'm pretty darn happy with the results.

    Tomorrow is a mandated rest day (mandated by me!) so I'll just be chilling with my little man.

    On running watches, I looked up and turning off the wrist HRM on the 935 is stupidly simple, so that'll be a nonissue. I really like the 24/7 HR tracking with the wrist HRM though, because I was thinking it would be cool to see HR values for like a week for when I'm sleeping and/or just daily living. For running though, I think I'd turn it off and use my chest strap HRM, just because I'm used to it and trust it.

    Have a runderful day all!
    ....

    2017 Races Scheduled
    6/16- William A Irvin 5k
    6/17- Grandma's Marathon 4:24:06
    7/15- Eugene Curnow Trail Marathon
    8/19- Rampage at the Ridge 5k OCR
    9/23- Ely Marathon (full)
    10/21 Wild Duluth 50k
    11/23- TBD 5k Turkey Trot
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited June 2017
    I gotta admit, some of the run data I capture is a little bit confusing.

    Perhaps it's normal, but I get a much higher stride length during my cool downs (with walking) than when running. I know walking and running strides are different, so probably expected. It's interesting to see though when you expect your fastest intervals (like 100m) to have perhaps the highest stride length and instead it's the cool down intervals right afterwards! :lol:

    What is confusing me today though is my "Ground Contact Time Balance". I always tend to have a higher contact time on my right vs left overall, and this slowly improved in the first half of 2016 after I started measuring this particular piece of data with my Garmin. It improved at the same rate that my overall pace increased, interestingly enough. This year since starting running again I am finding my runs average a lot higher contact time on the right vs left again and I have again assumed it would improve with my pace.

    Now, when I say "as my pace increased last year", it was as my overall easy pace increased. Not that I saw improvements on shorter, faster runs vs. longer, slower runs.

    What I am finding this year is that whether I run at easy effort or run fast for distances of 400m or longer that my ground contact time balance is consistently heavy on the right side, like 52% R to 48% L typically. So even running faster at a 400m pace has not changed this.

    BUT when I am sprinting at 200m or less distance I balance out and am often near 50% R to 50%L, and whenever it is imbalanced it favors the LEFT side. For example, on a 100m sprint today I wound up 52.6% L, 47.4% R. The exact opposite basically of my normal.

    I have no idea what that means. But it is interesting that I not only correct when sprinting, but maybe even overcorrect just a bit.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @WhatMeRunning What you using to capture group d contact time? My geek mode kicked in and I want one.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    My Garmin Forerunner 630 with chest-strap HRM-Run.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    WhatMeRunning wrote: »
    My Garmin Forerunner 630 with chest-strap HRM-Run.

    Cool..... Just another reason for me to upgrade.....
  • Elise4270
    Elise4270 Posts: 8,375 Member
    @WhatMeRunning pretty cool that you have that data. Mine doesn't split the GCT. :disappointed:
  • Mari33a
    Mari33a Posts: 1,258 Member
    01/06 3.26 miles
    06/06 3.76 miles
    07/06 3.77 miles
    12/06 3.79 miles
    13/06 3.77 miles
    14/06 4 miles
    16/06 3.62 miles
    18/06 3.82 miles
    19/06 4.10 miles
    20/06 4.26 miles
    21/06 4.01 miles
    22/06 5.01 miles - got back to the hills this evening, I was only planning on 3.5 miles but my son came along on his bike so we kept going

    exercise.png

  • PastorVincent
    PastorVincent Posts: 6,668 Member
    MNLittleFinn wrote: »
    WhatMeRunning wrote: »
    My Garmin Forerunner 630 with chest-strap HRM-Run.

    Cool..... Just another reason for me to upgrade.....

    How does it know your ground contact time?
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    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
    6/16 - 12 miles @ 10:46
    6/17 - Rest day
    6/18 - forced rest day due to thunderstorms :frowning:
    6/19 - 13 miles - "long run with fast finish"
    6/20 - 8 miles - moderate run - Low zone 2
    6/21 - 6.55 miles @ 9:43 pace
    6/22 - 2.5 miles @ Zone high zone 2, then 4 miles zone 3 and 4

    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 started out at a zone 2 pace plan and really just intended to try not die in the heat but about 2 miles in my BRAND NEW BT headphones died. I walk/jogged for about 1/2 a mile trying to get them working again until I stopped my watch and headed in. I grabbed another sent and went back out. Decided to call the 2.5 miles a warm up and push for a tempo run. Picked the flattest 4 miles I know of (only 368 feet of elevation) and ran. I spent most of the time at the top of zone three and bottom of zone four. Kicked my own butt pretty hard. By the time I crossed four miles I was saturated. Literally leaving a trail of water behind me.

    So I guess I can call that my speed workout for the week.
  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    PastorVincent wrote: »
    MNLittleFinn wrote: »
    WhatMeRunning wrote: »
    My Garmin Forerunner 630 with chest-strap HRM-Run.

    Cool..... Just another reason for me to upgrade.....

    How does it know your ground contact time?
    There's an accelerometer in the HRM too that measures 3-axis motion of your torso. The added data it provides that I don't get from the watch alone is Vertical Oscillation and Ground Contact Time Balance..
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    WhatMeRunning wrote: »
    There's an accelerometer in the HRM too that measures 3-axis motion of your torso. The added data it provides that I don't get from the watch alone is Vertical Oscillation and Ground Contact Time Balance..

    Oh cool.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    WhatMeRunning wrote: »
    I gotta admit, some of the run data I capture is a little bit confusing.

    Perhaps it's normal, but I get a much higher stride length during my cool downs (with walking) than when running. I know walking and running strides are different, so probably expected. It's interesting to see though when you expect your fastest intervals (like 100m) to have perhaps the highest stride length and instead it's the cool down intervals right afterwards! :lol:

    What is confusing me today though is my "Ground Contact Time Balance". I always tend to have a higher contact time on my right vs left overall, and this slowly improved in the first half of 2016 after I started measuring this particular piece of data with my Garmin. It improved at the same rate that my overall pace increased, interestingly enough. This year since starting running again I am finding my runs average a lot higher contact time on the right vs left again and I have again assumed it would improve with my pace.

    Now, when I say "as my pace increased last year", it was as my overall easy pace increased. Not that I saw improvements on shorter, faster runs vs. longer, slower runs.

    What I am finding this year is that whether I run at easy effort or run fast for distances of 400m or longer that my ground contact time balance is consistently heavy on the right side, like 52% R to 48% L typically. So even running faster at a 400m pace has not changed this.

    BUT when I am sprinting at 200m or less distance I balance out and am often near 50% R to 50%L, and whenever it is imbalanced it favors the LEFT side. For example, on a 100m sprint today I wound up 52.6% L, 47.4% R. The exact opposite basically of my normal.

    I have no idea what that means.     But it is interesting that I not only correct when sprinting, but maybe even overcorrect just a bit.

    Muscle imbalances would be my guess. I have the 620. I think I be overly neurotic with the split GCT. (Insert crazy face here).
  • Azercord
    Azercord Posts: 573 Member
    Garmin also makes a little pod thing that clips to the back of your shorts that can pull the same data if you don't like wearing a chest strap. I'm eyeballing one now that I've upgraded watches.
  • cburke8909
    cburke8909 Posts: 990 Member
    Rest day for half marathon. Second day of carb loading (not enjoying nearly as much as I thought I might.) Took a nice bike ride with my wife and our two boys. Small stretch the legs run tomorrow and then it's race day. My terrific wife has purchased my hydration pack so I'll have all that I need for long runs training for full marathon.
  • Ericsmi
    Ericsmi Posts: 128 Member
    C25K
    6/1 W1D3 1.83 mi
    6/3 W2D1 2.08 mi
    6/5 W2D2 2.11 mi
    6/7 W2D3 2.13 mi
    6/13 W3D1 1.93 mi
    6/15 W3D2 1.94 mi
    6/20 W3D3 1.84 mi
    6/20 #mymile 1
    6/22 W4D1 2.16 mi
    Total 17.02 mi
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    cburke8909 wrote: »
    Rest day for half marathon. Second day of carb loading (not enjoying nearly as much as I thought I might.) Took a nice bike ride with my wife and our two boys. Small stretch the legs run tomorrow and then it's race day. My terrific wife has purchased my hydration pack so I'll have all that I need for long runs training for full marathon.

    She sounds like a keeper :)
  • shrcpr
    shrcpr Posts: 885 Member
    PastorVincent wrote: »
    shrcpr wrote: »

    And, I downloaded the 13.1 trainer from ZenLabs but it's a walk/run app only so it doesn't really get me to running a 13.1. Any suggestions on an app that trains for running the whole 13.1?

    My wife used Hal's plan to go from barely able to do a couple miles, to a 13.1 race. You can find it here:

    http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Program

    Thanks! I'm going to check that out.
  • hanlonsk
    hanlonsk Posts: 762 Member
    I am definitely in the don't wanna wake ups early to run camp. I was planning a short little easy run to figure out if any of my self attempts at rehab were working. But I overslept and then dawdled- so was not even as long as I planned.

    1.3= 32.9/75

    In other news that I'm very proud of, not running, but y'all will have to put up with it anyways, because I'm excited!! My lifting has apparently enjoyed the cardio break. FINALLY hit 5x5 @ 60 lbs on overhead press!! Was not pretty, and one rep may have technically a push press.... but the darn bar went up al, 25 times, I can worry about pretty next time.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    Trying to decide if I'm being smart, or taking my run geekiness to a whole new level. Using thr McMillan calculator and recent trail runs, I've come up with different training paces to use for trail and road runs.... good idea or over thinking?
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    MNLittleFinn wrote: »
    Trying to decide if I'm being smart, or taking my run geekiness to a whole new level. Using thr McMillan calculator and recent trail runs, I've come up with different training paces to use for trail and road runs.... good idea or over thinking?

    @MNLittleFinn - Over thinking. Trails vary in character, technical difficulty, rise, etc. Trail pace is meaningless unless you're comparing pace on the same trail all the time. The good trail runners I know track time on feet, and run by perceived effort. They track miles, too; but they tell me time on feet is more useful for training. BWDIK? I'm not much of a trail runner. I do know that unless a trail is extremely easy, my pace will be slower than on the road. How much slower depends on the trail.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @MobyCarp Yup, I was thinking over thinking....lol. too much caffeine todsy is the cause of that.....mind is bouncing all over....
  • rusgolden
    rusgolden Posts: 1,337 Member
    shrcpr wrote: »
    No run for me today. I don't think I'll do any kind of workout today since Thursday is a busy day for me. So, rest day!

    I don't run with a watch of any kind. I have a FitBit Charge HR but don't really use it anymore. I use the MapMyRun app but hear it's not all that accurate. But, since I'm not really training for anything in particular I'm not sure if I really care all that much?

    And, I downloaded the 13.1 trainer from ZenLabs but it's a walk/run app only so it doesn't really get me to running a 13.1. Any suggestions on an app that trains for running the whole 13.1?

    I also looked at Hal's plans, and while I liked them, I really wanted an app that I wouldn't have to worry about what I was supposed to do next. So, at someone else's suggestion, I used the Rundouble app and really liked it and it worked well for me. Here is a link... http://www.rundouble.com/plans/HME
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    rusgolden wrote: »
    I also looked at Hal's plans, and while I liked them, I really wanted an app that I wouldn't have to worry about what I was supposed to do next. So, at someone else's suggestion, I used the Rundouble app and really liked it and it worked well for me. Here is a link... http://www.rundouble.com/plans/HME

    Just as a note, Hal has apps too, but I have never used them so I know nothing about them. I just printed out the plan, stuck it to the wall and crossed out each run I did. But if that app worked for you that is great too! Just wanted to mention Hal has app too. :)
  • hanlonsk
    hanlonsk Posts: 762 Member
    edited June 2017
    rusgolden wrote: »
    shrcpr wrote: »
    No run for me today. I don't think I'll do any kind of workout today since Thursday is a busy day for me. So, rest day!

    I don't run with a watch of any kind. I have a FitBit Charge HR but don't really use it anymore. I use the MapMyRun app but hear it's not all that accurate. But, since I'm not really training for anything in particular I'm not sure if I really care all that much?

    And, I downloaded the 13.1 trainer from ZenLabs but it's a walk/run app only so it doesn't really get me to running a 13.1. Any suggestions on an app that trains for running the whole 13.1?

    I also looked at Hal's plans, and while I liked them, I really wanted an app that I wouldn't have to worry about what I was supposed to do next. So, at someone else's suggestion, I used the Rundouble app and really liked it and it worked well for me. Here is a link... http://www.rundouble.com/plans/HME

    http://womensrunning.competitor.com/2014/08/training-tips/couch-to-half-marathon-training-plan-2_28774/2#F2Sl0LTYIplbW8Zd.97

    That is the one I used. Running buddy and I started it early, and went off plan at the end to get over the 10 miles and to longer running bits.

    We used a tabata timer interval app and set up each run's intervals ahead of time

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