June 2017 Running Challenge
Replies
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6/1 - 4 miles
6/2 - Pre-race rest day. Ate some donuts for national donut day / carb load
6/3 - 13.2 miles. Damn HOT Dam to Dam half marathon! Race report forthcoming.
6/4 - Ow.
6/5 - Still ow. Had hoped for a recovery run, but decided against it when I got up.
6/6 - 4.3 miles.
6/7 - Unplanned rest day due to son's strep throat :-(
6/8 - 5 miles.
6/9 - 5 miles.
6/10 - 6.2 miles.
6/11 - Rest day.
6/12 - 5 miles. 78° and humid at 4:45 a.m.!
6/13 - 4.1 miles of track/speed work with a group. Then quick upper body weights. Again, 78° and humid.
6/14 - Rest day. Semi-planned.
6/15 - 5 miles.
6/16 - 5 miles.
6/17 - 6.8 miles.
6/18 - Father's Day with my Dad and brother.
6/19 - 5 miles.
6/20 - 3.4 miles.
6/21 - 4 treadmill miles, then upper body weights.
6/22 - 5 hot and humid miles.
6/23 - 5 miles.
6/24 - Baseball tournament all day.
6/25 - 3.4 on the hotel 'mill.
6/26 - Rest day.
6/27 - 5.2 miles. Gorgeously cool morning!
6/28 - 4 treadmill miles, then weights/abs.
6/29 - 5 humid miles.
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MNLittleFinn wrote: »Lady runners. My wife's birthday is coming up in a couple weeks. She's just getting into running. I was thinking about getting her an Oiselle gift card so sje can try their stuff. Good idea?
Not knowing your wife, it's kind of hard to tell. I had to look up Oiselle - is it an online store only? I'd say a gift card would be good if she likes shopping for clothes online. Looks like they have a lot of cute stuff.
Personally, I hate shopping of all kinds and my husband knows that so a gift card for shopping wouldn't be my preference but I'm not big into gifts anyway so am probably the last person who should be commenting.
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June Challenge....goal is 60 miles.
June 1.....8 miles
June 14....6 miles
June 19....6 miles
June 21...8 miles: 14 minute miles, average heart rate at 90%.
June 22....8 miles. 13:23 minute miles, average heart rate at 85%
June 25....8 miles. 13 minute miles, average heart rate at 83%
June 28...6 miles, 13:19 minute miles, average heart rate at 82%, 66 minute zone running.
Total.....50 miles.
My colonoscopy went well. The prep was dreadful. There were 2 bottles of laxative. After I drank the first bottle, I thought that it wasn't going to work on me. After 90 minutes it started working. The second bottle tasted just as vile as the first. The procedure (colonoscopy) was fast...only 20 minutes. Only 1 polyp...(yay)...my doctor didn't think that it was cancerous. I was given propofol during the procedure. Afterward, everything seemed funny to me. I laughed when they told me that they were going to wheel me out. It seemed so funny to me at the time....like I couldn't walk to the car.
I felt great, but still hadn't passed flatus. So I told my husband that I was at least going to walk a few miles to normalize my body, which is used to a lot of activity. I changed my mind and ran 6 miles, moderate pace, trying to stay in the zone. It was great weather, and I felt great. And it worked.
I still have 10 more miles to run to meet my goal. I think that I can get it done tomorrow night...if it doesn't rain.
Everyone, have a great weekend!
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KatieJane83 wrote: »@MobyCarp Thank you so much for responding, it's very interesting to learn more about this.
The track workouts I'm doing are free with my county's running club, though the coaches are decently legit, but they don't make things very complicated b/c we have people of varying levels. Basically, the instructions were to run the 200s almost all out, getting into anaerobic range, and the 400s 'a little bit slower', whatever that means, lol.
I was actually looking at the VDOT numbers just a minute ago too, and I'm not exactly sure what to make of it all. If I use my most recent 5k race time (which was in April, so I'm thinking would be a little faster now) my VDOT number is actually 36, and if I look at my HM from this past weekend (which was very hilly, so I know I could do it a little faster) my VDOT is 38. However, I ran last night's 200m intervals at a sub 6:00 pace, even though my predicted 1 mile pace is 7:50.
So, either I can actually run a HM, 5k, and 1 mile faster than I currently think I can, or the jump between HM and 5k distances and the shorter distances are not yielding accurate calculations for me. Or something else, lol.
Anyway, no matter what, I am really enjoying looking at all these numbers and trying to figure everything out, because I am definitely a nerd, lol.
That is interesting. Based on this additional information, here are my best guesses as to what it means:
1. The workout was supposed to be 4x200 at R, 4x400 at I, 4x200 at R. The coaches did their best to describe this for people who aren't familiar with the system and may have never run a race optimally for fastest finish.
2. You ran with R level of effort for the 200s, but didn't know what the vague instructions meant and backed off to T level of effort for the 400s.
3. If you were to run a max effort mile race on a track in good conditions, you might or might not break 6 minutes. I would expect you to be faster than 6:30, and I would be shocked it it took you 7 minutes.
4. You probably have a much faster 5K in you, if you can develop either better endurance or better confidence in the endurance you already have. By "much faster" I mean in the 21-22 minute range instead of the 25 you highlighted. The difference for you might just be confidence, good race management, and good weather on race day. Even 21-22 minutes might not be as fast as you could be if you were to optimize for the 5K distance.
5. Something else to think about is, how important to you is it to run the fastest race you possibly can? The training systems are all pointed at producing the fastest possible race time, but fastest possible time isn't always the most appropriate goal. I am guessing, based on your highlighted race times and the results of one track workout, that you have run your races rather conservatively to ensure you can run all the way and finish in good shape. There's nothing wrong with that strategy, particularly if finishing in good shape is significantly more important to you than finishing as fast as physically possible.
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Had a good run this morning. 6.67 miles for a June total of just about 64 - 14 over my goal of 50.
Also, my longest run to date.
Also, ran with my HRM this morning (just a plain HRM; doesn't track distance/pace) and it gave me 600 calories. MapMyRun gave me 856! That is a huge difference. I knew MMR probably overestimated but yowza. Good thing I haven't been eating many of them back. I'm pretty close to goal weight so my entire deficit is 250/day.6 -
How bad can a sunburn be?
http://www.menshealth.com/health/horrific-sunburn-wear-sunscreen
Insanely bad.
I met another runner last week and she asked if I wore sunblock. "Why? Cuz I'm cracker white?" I thought. No I'm not really shark bait. But do use sun block SPF 4-30, maybe 50 on my face, depending on the day. I could see that my new friend had, what appeared to be, sun damage on her face. Ya, the stuff is expensive. But worth it. Think I'll buy a small thing of it and give it to her next time I see her out.
Thanks @HonuNui for all your reminders and sharing your experience with us.
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cburke8909 wrote: »@Stoshew71 I like your advice. What's your opinion on the two No running training days? Is it possible for those replace and even improve you as a runner? The less wear on your body from the weight bearing activity without giving up time on the cardio training makes some sense to me. My training so far has had these elements and it does seem to work but I have not run a marathon yet. My 19 mile long run did go off without injury or extreme discomfort. I confess that I haven't even purchased a HM yet.
I personally take Sunday off and run 6 days a week normally. Sometimes I need an extra rest day and will take it if I need it. When I build up my peak mileage for marathon training, I will even have 2 days that are designated as double days (I run in the morning and afternoon) in order to make my mileage goal for the week.
On days after a quality day, the miles are short and are ran at recovery pace. So Mondays and Thursdays are designated as my quality days and Saturdays are my long run day. Tuesday is still a high mileage day but usually ran at an easy pace. Wednesday and Friday's are my recovery days. Sometimes if I need an extra rest day, I don't run on Friday morning.
But I just didn't start doing that. I built up my mileage slowly. When I first started it was Mon Wed and Fridays on the treadmill. Then I added Saturday morning at the greenway. I went from 3 miles on the green way to 6 miles on the greenway. Then I started to boost my miles on the treadmill from 3 miles, to 3.5 miles, then eventually 4.5 miles. Then I started to replace my weed day treadmill miles to outdoor miles. Then I started increasing how much I was running during the week to like 5 miles Mon, Wed, Fri. Then 6 miles on Saturday mornings went from 6 miles to 8 miles to 10 miles and eventually I was able to do 14 miles. Then I started to add 2 miles on Thursdays and now I was running 5 days a week. Then those miles on Thursdays got bumped up while also slowly bumping of the other days. Eventually I got brave and added a couple miles on Tuesdays and that started my running 6 days a week. Some days were faster days, and some days were turtle in mud days.
I can continue more of this later since I have to go now.
....To be continued.
OK! So all the above was meant to say, I had a strategy of doing slow build ups because there is a benefit of high mileage especially for marathon training. The other point I wanted to make is that you just don't replace cross training days with running days without a plan as to what effect that is going to have on your overall weekly mileage and being careful not to over train or build up mileage too fast.
(By the way, I don't have weed days. I meant week days. LOL)
Another correction, originally when I had Mon and Tue as my 10 miler back to back, Tue was considered my quality day so that I can use Wed as my recovery day. But then as I got used to the schedule, I found out that I could have a better quality on Monday (after having a rest day) then just use Tue as an easy pace 10 miler, then take Wed as a recovery.
So when is it appropriate to run instead of cross train or cross train instead of run? To me? if I can run, I rather run. If I am injured or feeling like I am running too much, then I take a complete rest day. Or start planning a down week.
So you may ask me, isn't it better to do some kind of cardio even if you don't run? To me? Nope! My cardio is not the thing that is holding me back. One day rest will do me good actually if I really need it. Your cardio fitness may be one of the quickest things to loose (when you're injured and have to take extended time off) but it is also the quickest thing to get back. Muscular fitness takes even more time to build up but is also the slowest thing to lose when you have to take an extended break. Point: Doing a little bit of extra cardio isn't the thing that will make or break your progress. Your cardio fitness and how you progress in that will always be held back by how well your physical structural system can handle things. So why mess with the bike or swim? What good is it really going to do? If your running muscles need a break, give yourself a complete break. If you are able to run (and with good form) you will get better at running by running more. Can you get a better golf swing by juggling more? No. One has nothing to do with the other. Swimming doesn't make you a better runner. Biking doesn't make you a better runner. Running makes you a better runner. If you're bored with running and want to do something different. then fine. Then you cross train because you got bored with running all the time. But biking or swimming is not going to make you a better runner. Now if you want to do an Iron Man, then you have to do swimming and biking. But you won't be the best runner. Michael Phelps (in an Iron Man) will kick everyone's *kitten* in the swimming event, but a good Tri athlete will catch up with him on the bike and run and possibly beat him at the IM finish. In order for Michael Phelps to be a good tri athlete, he would have to stop trying to be the best swimmer in the world.
So is it better to do lower mileage but better quality days or higher mileage but leaving out the track speed work?
Again, you have to consider the development of all your systems. Your cardio system, your physical structural system, your neurological and mental system. And even with your cardio system you have general development of your heart, blood, mitochondria. But then under the same category your have lactate buffering, lactate clearance, using lactate as energy, using fat as energy, and a whole bunch of other subcategories. And there are specific ways to train to develop any one of those specific categories. The thing to ask yourself, what is my goal? Run the fastest 5K I can? Run a half marathon? Run a full marathon (and survive)? Run a marathon for a specific finish time (like a BQ)? Ok. Is that goal a near term or long term reality? OK, what are the biggest things in my current fitness that's holding me back from meeting my goal? Let's structure our training plan in such a way that I can improve on my weaknesses and maintain my strengths so that I can get closer to my goal.
For me, I want to BQ. I need to run a 7:38 pace for a continued 26.2 miles. Can I run one mile at 7:38? Hell yes. I can probably run a mile in 6:15 or maybe even a little quicker. So speed work is not my worry. Endurance is my worry. I should have no problems running 7:38. So what's holding me back? Doing it for 26.2 miles. And I got some hills in my way as well. Does my physical body break down at some point? Yup. Maybe a little past the halfway point and after some major hills. OK, so I need to work on the distance better and time on my feet. So I need more weekly miles and I need some quality long runs. Maybe a lot of hill work as well. How is my breathing at 7:38 pace? it's fine until I get to mile say... 14 and then I start to poop out. OK, I need more threshold training. Speed work is not the thing that is holding me back at this point. Can speed work help me in my marathon training? Yes, but I need the threshold and time on my feet more. So I will give up speed work to spend more time concentrating on building up mileage and doing tempo runs or cruise intervals.
Can doing some cross training stuff help me stay injury free? Like lifting and yoga and stuff like that? Probably. And if that is the specific reason you are cross training because one of the weaknesses you identified is that you have a muscular inbalance that needs to be addressed before you increase your mileage, then it would be wise for you to take care of those things. But now you have a specific purpose behind doing cross training. You are not thinking to yourself, should I lift today or run an extra 5 miles? The decision is already made up. It's better to fit in some strength training and sacrifice some of the miles right now. or else all my miles will get cut due to injury.
I hope this helps.
I got a blog that helps with this subject as well. Talking about the recovery run verses "junk miles".
https://therunningstan.blogspot.com/2016/09/junk-miles-verses-recovery-run.html5 -
I thought I knew everything I need to know about running until I met @Stoshew71. Just pair of shoes they said, would make me runner...
Think I'll just sit back and pray for natural abilities, or enlightenment through osmosis.
Good information, just a whole lotta elephant for this wee small stomach
ETA Stan if you ever write a book I promise to sleep with it under my pillow.5 -
I thought I knew everything I need to know about running until I met @Stoshew71. Just pair of shoes they said, would make me runner...
Think I'll just sit back and pray for natural abilities, or enlightenment through osmosis.
Good information, just a whole lotta elephant for this wee small stomach
What's the problem? it's right foot in front of left foot in front of right foot again and breath and repeat, right? 6 -
I thought I knew everything I need to know about running until I met @Stoshew71. Just pair of shoes they said, would make me runner...
Think I'll just sit back and pray for natural abilities, or enlightenment through osmosis.
Good information, just a whole lotta elephant for this wee small stomach
What's the problem? it's right foot in front of left foot in front of right foot again and breath and repeat, right?
Oh ya, then I got this... Haha!0 -
But @Elise4270 does bring up a good point about the irony of running. It's probably the simplest sport in certain aspects and yet it can be one of the most complex. It depends on where you want to take it.
Sure, just go out and run in the park on a Saturday morning if you feel like it. And if you went to your neighborhood park and decided to run 1 mile every Saturday and that's all you do, then that is great. But if 1 mile turns into 10 miles and that's all you are doing, pretty soon doing just those 10 miles on a regular basis will get you injured. Then you hear people say, I tried that running thing and it didn't work out for me. I got bad knees from running. Or my uterus fell out.
Well, there comes to a point in time if you want to get serious with running and that is all you are doing, then there comes to a point where you need to learn what to do.2 -
6/1 = Gym day; 3 miles on the treadmill and 40 minutes of strength training
6/2 = 6 miles
6/3 = 6 miles & strength training
6/4 = 13.9 miles (run/walk)
6/5 = 8.1 miles & strength training
6/6 = rest day
6/7 = 8 miles (with 6 - 5 minute speed intervals)
6/8 = 5.5 miles
6/9 = 6 miles
6/10 = Hatha yoga class
6/11 = 10 miles (run/walk)
6/12 = 4 miles & strength training
6/13 = Vinyasa yoga class
6/14 = 7.5 miles
6/15 = 5.5 miles
6/16 = 6 miles & strength training
6/17 = 3 miles (5k race so technically 3.2 - rounding down)
6/18 = 13 miles
6/19 = 5 miles & strength training
6/20 = Vinyasa yoga class
6/21 = 8 miles (with 6 - 5 minute speed intervals)
6/22 = 5.5 miles & kettlebell workout
6/23 = 8.5 miles
6/24 = rest day
6/25 = 14 miles (run/walk)
6/26 = Gym day; 3 miles treadmill and 45 minute strength training
6/27 = Vinyasa yoga class
6/28 = 8 miles
6/29 = 6.5 miles
6.5 miles with 6-6 minute tempo intervals thrown in this morning. Normal running route - nothing much to report about the run.
OH, last night I had dinner with my brother and sister-in-law. They spent the entire dinner telling me how bad running was for me. THEY brought the topic up by telling me they were "concerned". Both of them are convinced I am going to ruin my knee/ankles and I am putting to much stress on my "heart and body" by running 5xweek. FYI--They are both smokers and non-exercisers with desk jobs. They seriously believe exercise is BAD for you! THEN they tried to convince me to go on this mostly meat keto diet thing. Sure, sitting on my butt all day eating meat and fat is going to be just GREAT for my health (not to mention my high cholesterol) -- LOL.
(June miles to date) 164/150 (June goal miles)
Upcoming 2017 Races:
10/28 = Hill Country Halloween Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Half Marathon
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Ya, often college student think by owning the book you learn it. I use to tease my classes when I TA'd/taught.
Here's one for the playlist... On a loop. "Right foot, left foot..."
https://youtu.be/2dOZFu4QuRU 2 -
But @Elise4270 does bring up a good point about the irony of running. It's probably the simplest sport in certain aspects and yet it can be one of the most complex. It depends on where you want to take it.
Sure, just go out and run in the park on a Saturday morning if you feel like it. And if you went to your neighborhood park and decided to run 1 mile every Saturday and that's all you do, then that is great. But if 1 mile turns into 10 miles and that's all you are doing, pretty soon doing just those 10 miles on a regular basis will get you injured. Then you hear people say, I tried that running thing and it didn't work out for me. I got bad knees from running. Or my uterus fell out.
Well, there comes to a point in time if you want to get serious with running and that is all you are doing, then there comes to a point where you need to learn what to do.
AAAAHH! HAHAHA! Hey, why doesn't it make YOUR vas deferens fall out then?
Maybe that's what that Jog Strap is really for.5 -
But @Elise4270 does bring up a good point about the irony of running. It's probably the simplest sport in certain aspects and yet it can be one of the most complex. It depends on where you want to take it.
Sure, just go out and run in the park on a Saturday morning if you feel like it. And if you went to your neighborhood park and decided to run 1 mile every Saturday and that's all you do, then that is great. But if 1 mile turns into 10 miles and that's all you are doing, pretty soon doing just those 10 miles on a regular basis will get you injured. Then you hear people say, I tried that running thing and it didn't work out for me. I got bad knees from running. Or my uterus fell out.
Well, there comes to a point in time if you want to get serious with running and that is all you are doing, then there comes to a point where you need to learn what to do.
AAAAHH! HAHAHA! Hey, why doesn't it make YOUR vas deferens fall out then?
Maybe that's what that Jog Strap is really for.
You now know too much. We may have to get rid of you.5 -
How bad can a sunburn be?
http://www.menshealth.com/health/horrific-sunburn-wear-sunscreen
Insanely bad.
I met another runner last week and she asked if I wore sunblock. "Why? Cuz I'm cracker white?" I thought. No I'm not really shark bait. But do use sun block SPF 4-30, maybe 50 on my face, depending on the day. I could see that my new friend had, what appeared to be, sun damage on her face. Ya, the stuff is expensive. But worth it. Think I'll buy a small thing of it and give it to her next time I see her out.
Oh my, those pictures in that link made my skin crawl with sympathy pains.
I have very light blonde hair and super pale skin - think vampires. I use the kids super SPF waterproof/sweatproof sunblock to keep my skin nice and pasty white in the Texas sun. It only took one back blistering sunburn when I was a teenager to teach me a lesson.3 -
What's the problem? it's right foot in front of left foot in front of right foot again and breath and repeat, right?
No, no, no...
It is (begin in breath) right, left, (end in breath) (begin exhale) right, left (end exhale) REPEAT.
(yes, seen places where people argue "correct" breathing patterns even)0 -
Running mileage goal :
I am planning on 4 runs a week of an average of 2 miles each as a conservative goal so 40 miles. - accomplished
Date Day Run Monthly total Needed
6/3 Sat 2.3 Mi 2.3 Mi 37.7Mi
6/3 Sun 2.0 Mi 4.3 Mi 35.7Mi
6/6 Tues 2.5 Mi 6.8 Mi 33.2Mi
6/8 Thurs 1.5 Mi 8.3 Mi 31.7Mi
6/10 Sat 3.1 Mi 11.4 Mi 28.6Mi
6/11 Sun 1.1 Mi 12.5 Mi 27.5Mi
6/13 Tues 1.7 Mi 14.2 Mi 25.8Mi
6/15 Thurs 3.0 Mi 17.2 Mi 22.8Mi
6/17 Sat 1.6 Mi 18.8 Mi 21.2Mi
6/19 Mon 3.1 MI 21.9 MI 18.1MI
6/20 Tues 2.8 MI 24.7 MI 15.3MI
6/22 Thurs 3.1 Mi 27.8 MI 12.2Mi
6/24 Sat 2.1 Mi 29.8 Mi 10.1Mi
6/25 Sun 4.0 Mi 33.8 Mi 6.2Mi
6/27 Tues 3.1 Mi 36.9 Mi 3.1Mi
6/29 Thurs 3.1 Mi 40.0 Mi 0!!!!
Worked on pace Tuesday on the track by keeping a better eye on my Garmin until I bumped it and it shut off in the last half mile and has not come back to life yet. It is not the battery since it was on the charger overnight. Might be time to save my pennies and upgrade. On a happy note, I hit target today for the first time in a few months! I also ran 2 miles non-stop on the treadmill today! Have not done this in a long time took a walk break because I needed a drink and could not do that without choking myself. Very proud of what I have done this month and I am looking forward to building on it in July.
Goals for June:
1. To add 4th day to the running week - Accomplished!
2. To not puke, pass out or die while adjusting to the heat - So far so good so I will say accomplished also.
3. To stay healthy - A few tight muscles and aches along the way but nothing major.
4. Make my running a priority, not the first thing that gets forgotten when work and family schedules get crazy - A few blips along the way but doing better.
5. To do a better job tracking miles and holding myself accountable - Better but still not perfect.
2017 Races :
4/29/2017 Pro Football Hall of Fame 5k
6/10/17 Run and Ride Cedar Point 5K (maybe) - Done
9/9/17 Kick off 5k (race 2 of series)
11/19/17 Halftime 10K (race 3 of series)
2/4/18 Championship 5 miler (race 4 of series)
4/29/18 Akron Half Marathon (Can sign up for $26.50 by 8/1 without getting a shirt for full or half)2 -
KatieJane83 wrote: »@MobyCarp Thank you so much for responding, it's very interesting to learn more about this.
The track workouts I'm doing are free with my county's running club, though the coaches are decently legit, but they don't make things very complicated b/c we have people of varying levels. Basically, the instructions were to run the 200s almost all out, getting into anaerobic range, and the 400s 'a little bit slower', whatever that means, lol.
I was actually looking at the VDOT numbers just a minute ago too, and I'm not exactly sure what to make of it all. If I use my most recent 5k race time (which was in April, so I'm thinking would be a little faster now) my VDOT number is actually 36, and if I look at my HM from this past weekend (which was very hilly, so I know I could do it a little faster) my VDOT is 38. However, I ran last night's 200m intervals at a sub 6:00 pace, even though my predicted 1 mile pace is 7:50.
So, either I can actually run a HM, 5k, and 1 mile faster than I currently think I can, or the jump between HM and 5k distances and the shorter distances are not yielding accurate calculations for me. Or something else, lol.
Anyway, no matter what, I am really enjoying looking at all these numbers and trying to figure everything out, because I am definitely a nerd, lol.
That is interesting. Based on this additional information, here are my best guesses as to what it means:
1. The workout was supposed to be 4x200 at R, 4x400 at I, 4x200 at R. The coaches did their best to describe this for people who aren't familiar with the system and may have never run a race optimally for fastest finish.
2. You ran with R level of effort for the 200s, but didn't know what the vague instructions meant and backed off to T level of effort for the 400s.
3. If you were to run a max effort mile race on a track in good conditions, you might or might not break 6 minutes. I would expect you to be faster than 6:30, and I would be shocked it it took you 7 minutes.
4. You probably have a much faster 5K in you, if you can develop either better endurance or better confidence in the endurance you already have. By "much faster" I mean in the 21-22 minute range instead of the 25 you highlighted. The difference for you might just be confidence, good race management, and good weather on race day. Even 21-22 minutes might not be as fast as you could be if you were to optimize for the 5K distance.
5. Something else to think about is, how important to you is it to run the fastest race you possibly can? The training systems are all pointed at producing the fastest possible race time, but fastest possible time isn't always the most appropriate goal. I am guessing, based on your highlighted race times and the results of one track workout, that you have run your races rather conservatively to ensure you can run all the way and finish in good shape. There's nothing wrong with that strategy, particularly if finishing in good shape is significantly more important to you than finishing as fast as physically possible.
Thank you so much for taking the time to analyze this for me! I'm thinking at this point it's coming down to an issue of confidence in myself. I KNOW I have faster 5k's in me because I've done them. When I first got into running, before the injury hiatus that became the 'just being lazy' hiatus, I had PR'd my 5k with 22:59. I was maybe 10lbs lighter, but I'd also been running for less than a year, and had less conditioning/lower mileage base than I do now.
And definitely my goal is to run the fastest races that I can. I am not a competitive person when it comes to team sports, but I am extremely self-competitive, so I'm usually looking to get the best times I can get when I race. I have a 5k coming up on the 8th, which is pretty much totally flat, so I'm going to push all out and see what I can do. I'm also gonna have to do a 'fastest mile' test one of these days. Now you having me thinking I can realistically aim for sub-7 times sometime in the not too distant future, which is just mind boggling to me, the girl that DESPISED having to do the 1 mile fitness test in high school, and took over 12 minutes every time I had to do it 1 -
PastorVincent wrote: »What's the problem? it's right foot in front of left foot in front of right foot again and breath and repeat, right?
No, no, no...
It is (begin in breath) right, left, (end in breath) (begin exhale) right, left (end exhale) REPEAT.
(yes, seen places where people argue "correct" breathing patterns even)
So I have a cousin who knew I was running a lot and told me that he started running.
Great I said. he's a total beginner. Then he started talking about how he is practicing his breathing patterns. I told him, don't worry about the way you breath, just breath natural. And just worry about running at a conversational pace for now. He gave me this dirty look.3 -
@Stoshew71 @Elise4270
If it was a requirement to work at the complex level as some here, I would not run. Honestly, I picked running cause there was a level of simplicity/mindlessness to it. My ultimate plan is roughly
Run everyday schedule and weather allows
Most runs 1 to 1 & 1/2 hours long at some moderately work out kind of pace (6-8 miles)
One run long (like 15-20 miles) at somewhat easy pace.
*oh and try to convice myself to actually do cross training. So far I have failed*
Will I ever win the Boston with that plan? Nope. Do I care? Nope.
I am improving, slowly. I have been on track and cross country teams. I know what a "real workout" looks like, and it is not for me
BUT my main goal is SURVIVAL not to become the next marathon word record holder.
My point is everyone has their level they want to play at. @Elise4270 you might want to train harder than me, and yet not as hard as @Stoshew71 or @MobyCarp - or you might want to kick all their bottoms and win all the races. It's all good. 6 -
So I have a cousin who knew I was running a lot and told me that he started running.
Great I said. he's a total beginner. Then he started talking about how he is practicing his breathing patterns. I told him, don't worry about the way you breath, just breath natural. And just worry about running at a conversational pace for now. He gave me this dirty look.
Tell him he has to run left right left right, and if he runs right left right left he will serious stunt himself as a runner and to just focus on getting that right for now. 4 -
PastorVincent wrote: »
So I have a cousin who knew I was running a lot and told me that he started running.
Great I said. he's a total beginner. Then he started talking about how he is practicing his breathing patterns. I told him, don't worry about the way you breath, just breath natural. And just worry about running at a conversational pace for now. He gave me this dirty look.
Tell him he has to run left right left right, and if he runs right left right left he will serious stunt himself as a runner and to just focus on getting that right for now.
Which one of these is the "lmao" button? Oh wait, we don't have one. But we got this 'woo' button.
EDIT:
(By the way, you know there is someone lurking and trying to decide if they want to join this Challenge or not and saw the breathing jokes and got offended and we will never know.)3 -
-
I've heard of all this breathing pattern stuff. I used to think I should look into it and try to figure it out. Then I thought, well, I'm running...and I'm breathing....and I'm not dying...so, if it ain't broke, don't fix it, lol.
5 -
amymoreorless wrote: »How bad can a sunburn be?
http://www.menshealth.com/health/horrific-sunburn-wear-sunscreen
Insanely bad.
I met another runner last week and she asked if I wore sunblock. "Why? Cuz I'm cracker white?" I thought. No I'm not really shark bait. But do use sun block SPF 4-30, maybe 50 on my face, depending on the day. I could see that my new friend had, what appeared to be, sun damage on her face. Ya, the stuff is expensive. But worth it. Think I'll buy a small thing of it and give it to her next time I see her out.
Oh my, those pictures in that link made my skin crawl with sympathy pains.
I have very light blonde hair and super pale skin - think vampires. I use the kids super SPF waterproof/sweatproof sunblock to keep my skin nice and pasty white in the Texas sun. It only took one back blistering sunburn when I was a teenager to teach me a lesson.
We're near Texas, Oklahoma. You sound like my 22yo daughter. She's never out in the sunlight, she's snow white white. She tried to tan as a teenager, but it was just a waste of time. She just doesn't tan. Haha!1 -
PastorVincent wrote: »
So I have a cousin who knew I was running a lot and told me that he started running.
Great I said. he's a total beginner. Then he started talking about how he is practicing his breathing patterns. I told him, don't worry about the way you breath, just breath natural. And just worry about running at a conversational pace for now. He gave me this dirty look.
Tell him he has to run left right left right, and if he runs right left right left he will serious stunt himself as a runner and to just focus on getting that right for now.
Which one of these is the "lmao" button? Oh wait, we don't have one. But we got this 'woo' button.
EDIT:
(By the way, you know there is someone lurking and trying to decide if they want to join this Challenge or not and saw the breathing jokes and got offended and we will never know.)
Well, least they weren't concerned about thier uterus/vas.2 -
SpiritHippo wrote: »
What part of Italy are you visiting? We just got back from Florence, Venice and Rome (or Firenze, Venezia, Roma more accurately) and it was shorts or capris every day. Some nights I needed a light sweater. Rome was hot, hot, hot. We were always traveling as much as possible by foot. Capris are clutch because a lot of the sights require you to be dressed a little more conservative than you might on a typical hot day. I didn't see a single person wearing any type of athletic clothes except those running their routes through town! I say bring some cute tops with short sleeves or no sleeves that are dressy enough that you could pop in for dinner or a museum and then just have a light cardigan just in case. If you are traveling south of Rome it will be a lot hotter. Plan on wearing your hair up!
We are doing a cruise. We stop at Provence, Nice (Eze & Monaco), Florence/Pisa, Rome, Amalfi Coast. Then back to Barcelona and then we fly to Munich for family visit. Never done a cruise before, so interested to see how it goes!
6/1- travel day
6/2 - 5 miles
6/3- 4.6 miles
6/4- 4.2 miles + 18 miles cycling on rented bike
6/5- 5 miles
6/6 - 5.5 miles
6/7 - 6.1 miles
6/8 - 5.4 miles
6/9 - travel day
6/10 - 43 miles cycling
6/11 - 44 miles cycling
6/12 - 5 miles running
6/13 - 5 miles
6/14 - 5 miles
6/15 - strength training
6/16 - 5 miles on the boardwalk in Hollywood
6/17 - 5 miles same as yesterday
6/18 - 4 miles same as last two days
6/19 - 4 miles
6/20 - 5 miles
6/21 - strength training
6/22 - 5 miles
6/23 - 4 miles
6/24 - 6 miles
6/25 - 4 miles
6/26 - rest day
6/27 - 5 miles
6/28 - 6 miles
6/29 - travel day
4 -
KatieJane83 wrote: »KatieJane83 wrote: »@MobyCarp Thank you so much for responding, it's very interesting to learn more about this.
The track workouts I'm doing are free with my county's running club, though the coaches are decently legit, but they don't make things very complicated b/c we have people of varying levels. Basically, the instructions were to run the 200s almost all out, getting into anaerobic range, and the 400s 'a little bit slower', whatever that means, lol.
I was actually looking at the VDOT numbers just a minute ago too, and I'm not exactly sure what to make of it all. If I use my most recent 5k race time (which was in April, so I'm thinking would be a little faster now) my VDOT number is actually 36, and if I look at my HM from this past weekend (which was very hilly, so I know I could do it a little faster) my VDOT is 38. However, I ran last night's 200m intervals at a sub 6:00 pace, even though my predicted 1 mile pace is 7:50.
So, either I can actually run a HM, 5k, and 1 mile faster than I currently think I can, or the jump between HM and 5k distances and the shorter distances are not yielding accurate calculations for me. Or something else, lol.
Anyway, no matter what, I am really enjoying looking at all these numbers and trying to figure everything out, because I am definitely a nerd, lol.
That is interesting. Based on this additional information, here are my best guesses as to what it means:
1. The workout was supposed to be 4x200 at R, 4x400 at I, 4x200 at R. The coaches did their best to describe this for people who aren't familiar with the system and may have never run a race optimally for fastest finish.
2. You ran with R level of effort for the 200s, but didn't know what the vague instructions meant and backed off to T level of effort for the 400s.
3. If you were to run a max effort mile race on a track in good conditions, you might or might not break 6 minutes. I would expect you to be faster than 6:30, and I would be shocked it it took you 7 minutes.
4. You probably have a much faster 5K in you, if you can develop either better endurance or better confidence in the endurance you already have. By "much faster" I mean in the 21-22 minute range instead of the 25 you highlighted. The difference for you might just be confidence, good race management, and good weather on race day. Even 21-22 minutes might not be as fast as you could be if you were to optimize for the 5K distance.
5. Something else to think about is, how important to you is it to run the fastest race you possibly can? The training systems are all pointed at producing the fastest possible race time, but fastest possible time isn't always the most appropriate goal. I am guessing, based on your highlighted race times and the results of one track workout, that you have run your races rather conservatively to ensure you can run all the way and finish in good shape. There's nothing wrong with that strategy, particularly if finishing in good shape is significantly more important to you than finishing as fast as physically possible.
Thank you so much for taking the time to analyze this for me! I'm thinking at this point it's coming down to an issue of confidence in myself. I KNOW I have faster 5k's in me because I've done them. When I first got into running, before the injury hiatus that became the 'just being lazy' hiatus, I had PR'd my 5k with 22:59. I was maybe 10lbs lighter, but I'd also been running for less than a year, and had less conditioning/lower mileage base than I do now.
And definitely my goal is to run the fastest races that I can. I am not a competitive person when it comes to team sports, but I am extremely self-competitive, so I'm usually looking to get the best times I can get when I race. I have a 5k coming up on the 8th, which is pretty much totally flat, so I'm going to push all out and see what I can do. I'm also gonna have to do a 'fastest mile' test one of these days. Now you having me thinking I can realistically aim for sub-7 times sometime in the not too distant future, which is just mind boggling to me, the girl that DESPISED having to do the 1 mile fitness test in high school, and took over 12 minutes every time I had to do it
@KatieJane83 - You caught me on a day when I'm full of advice. Here are my tips for 5K race day, when the goal is to produce the fastest 5K you can:
Get there early, and run your warmup as a preview of the entire course. People who are pure 5K runners wouldn't do this, but you're a distance runner and found it natural to do a 3 mile warmup before hard intervals. It won't be too much for you. In this warmup, pay attention to three things:
1. Pay attention to the course, and how far along you are. You want the course, and particularly the last mile or so, to be fresh in your mind when you run the race. When the idiot spectator tells you you're almost done, you need to know that there's really 1000 meters left and be comfortable with the pace you can sustain for another 1000 meters.
2. So the course is flat. Maybe not totally. Pay attention to where the minor inclines and declines are. You won't notice them automatically on the warmup, but you'll feel them at true 5K race pace. Go into the race aware of where they are, and you'll know what is a good effort even if you're a little slower going up and a little faster coming down. Maybe the course is on an airport runway, and there just aren't any inclines or declines; but a lot of courses that are advertised as fast and flat do have some minor inclines and declines. You want to know about them in advance and be aware of them during the race. This will help your confidence while running.
3. Pay attention to the legal course route and where the shortest legal tangents are. Maybe you can't actually run the shortest tangents on the warmup because the roads aren't closed yet; but pay attention, and run those short tangents during the race. Save yourself 20 steps over 3 miles, and you might knock 5 seconds off your time.
Line up near the front, so you don't have to weave in and out of slower runners for the first 100 meters. Maybe not right at the front, particularly if you can tell who the people are that will be competing for the overall win; but no more than 3 or 4 rows back at your projected pace. If the start isn't terribly crowded, you might also pick your starting position to give yourself a good first tangent to run on the course. That isn't always possible, but look to see whether it is.
Pretty much everything else is stuff you already know, because you have run races. The tips above are things a lot of runners miss (particularly running good tangents) that can help optimize finish time.3
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