July 2017 Running Challenge
Replies
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Got in a little recovery run this morning. It wasn't hot (75ish) but so humid (86%). I didn't realize how tired and tight my legs were until I started running. They feel a bit better now and will be much better after the foam roller!
Date........Miles.......Total
07/01......9.02........9.02
07/02......0.00........9.02
07/03......4.66......13.68 - + Agility
07/04......4.66......18.34
07/05......5.81......24.15
07/06......0.00......24.15 - + Strength Training
07/07......0.00......24.15 - Anniversary weekend
07/08......0.00......24.15 - Anniversary weekend
07/09......0.00......24.15 - Anniversary weekend
07/10......0.00......24.15 - + Agility
07/11......5.64......29.79 - + Strength Training
07/12......4.28......34.07
07/13......0.00......34.07 - + Strength Training
07/14......5.71......39.78
07/15......6.71......46.49
07/16......2.00......48.49 - Dog Beach
07/17......4.75......53.24 - + Agility
07/18......0.00......53.24 - + Strength Training
07/19......5.02......58.26 - To SF
07/20......0.00......58.26
07/21......5.05......63.31
07/22......5.00......68.31 - SF 1st HM
07/23....13.73......82.04
07/24......0.00......82.04
07/25......5.48......87.52 - Recovery run and GOAL
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
10/14/17 - AIM for the Cure Melanoma 5K Walk/Run
12/16/17 - San Diego Holiday Half Marathon4 -
July 1 – 5.0 miles & 21DFX ABC Extreme
July 2 – 3.0 miles & P90X3 Isometrix
July 3 – 4 miles & 21DFX Power Strength Extreme
July 4 – 0.0 miles XT Swimming laps for 45 minutes and 21DFX Dirty 30 Extreme
July 5 – 10.0 miles Long Run
July 6 – 3.0 miles and 21 DFX Upper Fix Extreme and Lower Fix Extreme
July 7 – 6.75 miles Intervals
July 8 – 0.0 miles Rest
July 9 – 5.0 miles Easy
July 10 – 4.0 miles Easy with Strides (8) & 21DFX Plyo Fix Extreme
July 11 – 0.0 miles XT/Water Zumba and 45 minutes swimming laps and 2 hours of dancing
July 12 – 10.5 miles Long Run with 2 1-mile Tempo intervals separated be a 1-minute recovery
July 13 – 3.0 miles Easy & 21 DFX Upper Fix Extreme and Lower Fix Extreme
July 14 – 7.0 miles Interval run
July 15 – 5.0 miles Easy & 21DFX Dirty 30 Extreme
July 16 – 3.0 miles Easy
July 17 – 4.0 miles Hill Sprints and Intervals & 21DFX Power Strength Extreme
July 18 – 0.0 miles XT Water Zumba
July 19 – 0.0 Rest
July 20 – 4.5 miles Easy
July 21 – 4.0 miles Warm up and St. Pete Beach Series, Race #2, 5K
July 22 – 0.0 miles Rest
July 23 – 0.0 miles Rest
July 24 – 4.25 miles & Shaun Week: Insane Focus Insanity Basics
July 25 – 0.0 miles XT Water Zumba, Shaun Week: Insane Focus Pure Cardio 2, and a Core class at the Running Store
Total: 83/100 miles
Upcoming Races:
August 5 – Great Brain Wash 5K Obstacle Run, St. Pete, FL
3 -
1/7-4.7 Miles
2/7-6.8
3/7-REST
4/7-2.8
5/7-3
6/7-REST
7/7-3.1
8/7-REST
9/7-4.8
10/7-3.1
11/7-4
12/7-3.5
13/7-4.9
14/7-REST
15/7-6.8
16/7-3.1
17/7-3.6
18/7-REST
19/7-2.1
20/7-5.4
21/7-4.2
22/7-2.5
23/7-8.2
24/7-REST
25/7-5.4
Total -85.0/1005 -
Hi guys you are all doing awesome. I've just started running over 2 miles without stopping lol...should I run everyday? Have a great day wherever you are
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PastorVincent wrote: »There's a guy that works out in the units. He comes in to bring samples and all he talks about is running. So annoying. I suppose if he ever shuts up I'll tell him that there is an appropriate venue for running chit chat and point him here. I think he just finished his first half, maybe full. I'll have to check the race.
So annoying. He doesn't even know I run. Because he won't shut up long enough for anyone to get in a word.
And I now understand the stereotype.
ETA okay he finished his first full in 4:01. I understand he's elated... I'm sure all I talk about is running too.
No... you also talk about hotdogs!
And kittens.
Why no kitten emoji MFP?
Because they went with the stooopid 'woo' button instead!!
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Hi guys you are all doing awesome. I've just started running over 2 miles without stopping lol...should I run everyday? Have a great day wherever you are
@scarlet67 - TL;DR: No, you should not run every day at this point.
Elaboration: Progress is not made when you work hard. Progress is made when you recover well *after* working hard. As a fairly new runner, you will need a lot of down time for your body to adapt to the small damages running does and rebuild itself to let you run better/farther. Rest days are very, very important. Limiting running distance to what you can handle now is very, very important. Running too much, too soon is a recipe for getting injured. Been there, done that, got the tee shirt.
The typical recommendation for a beginning runner is to run no more than three days a week, and not on consecutive days. This limitation won't apply forever; many runners can start to run 4 days a week after they've built up the ability to run a 5K nonstop. But runners at any level need to build gradually.
So what happens if you ignore or don't understand the common advice not to do too much too soon? I'm glad you asked that. In 2011, I turned myself into a runner. I followed a canned 5K program similar to C25K. When I graduated, I started running 4 days a week. All went well, until I had a bunch of time off work in December and had the time to run 5 days a week. Then, I ran myself into injury. I think my peak week in December 2011 was something like 23 miles, spread over 5 days. It was too much for me as a new runner just able to run 3 miles starting in October 2011.
Fast forward past too many episodes of learning the hard way, learning when to seek medical treatment, learning to run slower, and learning to manage training for distance. In July 2015 I rolled an ankle on a routine recreational run. My podiatrist said it was a strain. He put me in a flexible support, and I was restricted to running easy and limiting distance. For something like 6 or 8 weeks, I ran 30 miles a week, all at an easy pace. (Note: By this time, 30 miles a week wasn't any big deal; but my easy pace was slower than any running I did in 2011. Learning to run slow was really, really important.) I got better on a regimen of 30 easy miles a week, and was able to ultimately add in faster running very gradually.
So now you can look at my posts, see that I have a goal this month of 260 miles, see that I'm usually running 6 days a week. I didn't get here overnight. And even though I am a marathon runner, and I train rather aggressively, I do *NOT* run every day. That one rest day a week is important. If I miss a rest day, I end up with a 13 day running streak. By the end of that streak, I'll really appreciate the next rest day.
Now, there are people who run every day. This practice is called streak running. Typically a streak runner counts running one mile as enough to maintain the streak. Streak runners need to keep things gentle enough to not get hurt while running every day; that would cut out the style of marathon training I do. I could never be a streak runner.
And a beginner should not be a streak runner, either. Streak running requires enough experience and body awareness to know when niggles are building and how to run that mandatory mile gently enough that it allows recovery. I think I could learn to do that; but it would conflict with some other things I want to do with running.
So you look at your 2 mile run, and maybe you feel just a little intimidated when you see people here running 10 miles and more. Or running 17 miles on a Saturday, then turning around and running 12 on a Sunday. None of us who do stuff like that just decided to go run 30 miles on the weekend. Every one of us started with building the capability to run continually, and most of us had a point where we could not run 3 miles non-stop. Accept the fact that you are still early in your running story, and work from where you are.
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6
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04/07 3.79miles
05/07 4.80 miles
06/07 3.45 miles
07/07 3.23 miles
08/07 3.26 miles - inhaled my first fly of the year.
17/07 3.78 miles
18/07 3.36 miles - that was a slow and steady slog (note to self- do not eat a steak a few hours before a run)
20/07 4.53 miles
21/07 4.16 miles
25/07 4.51 miles
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Hi guys you are all doing awesome. I've just started running over 2 miles without stopping lol...should I run everyday? Have a great day wherever you are
If it helps you to hear from another newbie, I hit "can run 2 miles uninterrupted" 4 weeks ago and finished C25K ("can run 30 minutes uninterrupted," which for me was 2.4 miles) 3 weeks ago. Starting four weeks ago, I switched from 3 days a week to every other day, and once I finished C25K, I ran "a little bit farther" (usually 0.1 or 0.2 miles) each run, building up to today's 3.6 miles.
That rate of increase has been on the verge of too much, too fast. Even though I am (barely) normal weight by BMI, do 5 hours a week of hip-focused yoga stretches, have new shoes, good form, good sleep / nutrition / hydration. My breathing is slow and smooth, my legs could keep going much farther, and it took a second consecutive rest day for me to realize just how much my joints and tendons and bones appreciated a longer rest.
I've seen suggestions of working up to 3 miles a day, 3 days a week, and staying there for a month, before adding a fourth running day.6 -
7/1 8 miles
7/2 Forced rest day
7/3 7 easy miles in high humidity
7/4 10 easy miles in high humidity
7/5 7 miles in high humidity
7/6 Thunderstorms forced rest day
7/7 6 miles zone 2/3
7/8 17 miles in zone 2
7/9 Travel day no run
7/10 7 miles zone 2
7/11 Too hot to play
7/12 6 miles zone 2
7/13 rest
7/14 5.79 miles Zone 2
7/15 rest day
7/16 Travel day
7/17 7 miles 30% Zone 3, 60% Zone 2.
7/18 Too hot to run
7/19 7 miles 50% Z3, 50% Z2
7/20 6 miles 60% Z2, 30% Z3
7/21 6 miles - 26% Z2, 43% Z3, 29% Z4
7/22 11.5 miles - 80% Z2
7/23 Rest
7/24 10 miles, 86% Z2
7/25 5.5 miles
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
08/2017 - Cranberry Cup 5k. (plan for a PR attempt)
10/14/17 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
Expecting company tonight so did not have time for much of a run, just quick out and back.3 -
@scarlet67 if your looking to work out more crosstraing may help. Elliptical machines, stationary bikes, swimming etc are all good cardio exercises that will make you a better rubber but allow you some extra training time without a weight bearing activity. Running is great exercise but the number of injuries increases as the number of miles increases, most successful runners like MobyCarp are very aware and careful to avoid injury by not running when they feel the effects of overdoing.5
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Out of town but managed to hop on a treadmill to burn 447 calories...
4 -
cburke8909 wrote: »@scarlet67 if your looking to work out more crosstraing may help. Elliptical machines, stationary bikes, swimming etc are all good cardio exercises that will make you a better rubber but allow you some extra training time without a weight bearing activity. Running is great exercise but the number of injuries increases as the number of miles increases, most successful runners like MobyCarp are very aware and careful to avoid injury by not running when they feel the effects of overdoing.
I second that. When I was only running a ton i was injured a ton. Then I started training for tri's and though I was training more hours per week, I was not injured as often.
Also if you're fortunate to have access to a deep pool, I recommend running in the pool...2 -
7/1 - Rest Day
7/2 -Rest Day
7/3 - Rest Day
7/4 - 2.98 (Based on Garmin distance) for local 5K… time was 26:22; not a PR at all, but I haven't run at all since 6/24 and won't be fat adapted for awhile yet.
7/5 - 5.03 miles - not as fast as I planned
7/6 - 3.01 miles treadmill. Plan was for easy miles, and these were scary slow.
7/7 - Rest day
7/8 - 7.37 miles. New trail running shoes! Went out on a trail I haven't visited for awhile, was hot and very slow. Very tall grass in areas made this very difficult as well.
7/9 - Rest
7/10 - Rest
7/11 - 3.0 easy miles treadmill, very slow, before weight lifting. It's hot outside and it is just easy to run on the treadmill at the gym before lifting. I knew I was going to lose some speed when changing nutrition again, but this is really starting to scare me.
7/12 - 5.02 miles, still slower than I wanted.
7/13 - 3.0 miles treadmill before lifting weights. Still slow, but plan was for easy miles.
7/14 - Rest
7/15 - Rest
7/16 - 9.08 miles, struggled with managing BG.
7/17 - Rest
7/18 - 3 miles, treadmill. Easy effort, but excellent pace. I've been struggling lately, even (especially) on the treadmill. This run brought back some enthusiasm. 2 things different this time: 1. The only food I had all day was coffee with HWC at breakfast, a piece of cheese for lunch, and 3 snack sized Slim Jims for a snack mid-afternoon (2 hrs. before running). Another explanation is that I'm finally more fat adapted again (intentional transition that should take longer than this) or electrolytes are better balance. This was warm-up before weight lifting.
7/19 - 5.05 miles "at race pace." Heat index of 108F, but still faster than expected for the heat (9:51 avg mile). And I feel good about my pace again. This time, I also did not do much walking to start out (1 block), and I took a cold shower before heading out because of the heat.
7/20 - 3.00 miles treadmill before weight lifting.
7/21 - Rest
7/22 - 6.00 trail run - heat, humidity, and hills made this a lot more walking than running; but I'm counting it anyway. FWIW, my HR looked like I was running.
7/23 - Rest
7/24 - Rest
7/25 - 3.02 miles treadmill
Upcoming Races:
7/4/17 - Miner 5K
7/29/17 - Dr. Dash 10K
9/9/17 - Wabash Trace HM (Maybe)
10/21/17 - Oregon Trail Run HM3 -
1---6.38
2---4.25
4---5.11
8---3.37
12---2.90
14---3.58
15---3.31
16---6.23
17---bike
19---3.58
20---3.41 walk
21---3.12 early
21---3.1
22---7.73
23---6.34
25---2.60 walk. I wanted to run but it just wasn't possible with the heat, achey legs, and I think I need to keep up on the vitamin B12.
I did a DNA health variant test and one flag is the impared ability to methylate vitamin B12 to the useable form. Which confirms my suspicion as to why I need to take B12 all the time or live on red bull. So I you find yourself with that unexplained fatigue, it could be you need to take methylcobalamin , not cyanocobalamin.
64.01/70
Upcoming races:
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
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 10:04 5k 34.27 10k 1:20.013 -
July goal 100 miles
July 1.........4.1 miles..........MTD 4.1
July 2.........3.0 miles......... MTD 7.1
July 3.........5.0 miles..........MTD 12.1
July 4.........Rest Day..........MTD 12.1
July 5.........8.5 miles..........MTD 20.6
July 6.........3.1 miles..........MTD 23.7
July 7.........3.5 miles..........MTD 27.2
July 8.........Rest day..........MTD 27.2
July 9.........8.5 miles.........MTD 35.7
July 10.......3.5 miles.........MTD 39.2
July 11.......8.0 miles.........MTD 47.2
July 12.......3.2 miles.........MTD 50.4
July 13.......Rest day..........MTD 50.4
July 14.......6.3 miles.........MTD 56.7
July 15.......10.2miles........MTD 66.9
July 16.......Rest day..........MTD 66.9
July 17.......Rest day..........MTD 66.9
July 18.......4 miles............ MTD 70.9
July 19.......4 miles.............MTD 74.9
July 20.......5 miles on TM.. MTD 79.9
July 21.......10.2 miles.........MTD 90.1
July 22........3.1 miles......... MTD 93.2
July 23........Rest day......... MTD 93.2
July 24........Rest day......... MTD 93.2
July 25........5 miles............ MTD 98.2
As of July 22 I was less than 7 miles to my July goal and the weather was very hot, so I figured I could afford to take two rest days consecutively. Did do an easy 5 miles this evening. Stay safe everyone.4 -
July goal: 55 miles
7/2: 4.3 miles
7/3: 3.7 miles
7/4: 3.8 miles
7/5: 2.3 miles
7/9: 4.5 miles
7/11: 2.5 miles
7/12: 2.8 miles
7/13: 3.1 miles
7/16: 4.2 miles
7/17: 3.1 miles
7/18: 2.5 miles
7/20: 3.2 miles
7/23: 5.1 miles
7/25: 3.1 miles
48.2/55 miles
It was a good run tonight. I started out feeling kind of slow. The heat is just zapping my energy. Then I saw a rattlesnake on the side of the road. Luckily he was on the right and I was on the left, but I was pretty nervous and on alert for the rest of the run.
6 -
July Goal: 85 mile (yeah, a REAL goal!)
7/1 3.75
7/2 3.52
7/3 rest
7/4 3.26
7/5 5.18
7/6 snorkel 3.5 hours
7/7 3.40
7/8 6.00
7/9 anniversary wine and dine
7/10 4.23
7/11 3.25
7/12 rest
7/13 4.88
7/14 3.25
7/15 painted bridge
7/16 6.50
7/17 4.25
7/18 snorkel 3 hours
7/19 3.53
7/20 4.36
7/21 rest
7/22 3.61
7/23 MIKADO!
7/24 5.10
7/25 4.25
Total 72.32
Ticker is my goal for 2017 and progress to date:
upcoming races:
Fun in the Sun Virtual 10k 6/28/17
Race to Cure Sarcoma Month of July
Volcano Rainforest Runs 10k 8/19
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
Steve says: "Wear your sunblock and join our virtual run!"
4 -
Hi guys you are all doing awesome. I've just started running over 2 miles without stopping lol...should I run everyday? Have a great day wherever you are
@scarlet67 - TL;DR: No, you should not run every day at this point.
Elaboration: Progress is not made when you work hard. Progress is made when you recover well *after* working hard. As a fairly new runner, you will need a lot of down time for your body to adapt to the small damages running does and rebuild itself to let you run better/farther. Rest days are very, very important. Limiting running distance to what you can handle now is very, very important. Running too much, too soon is a recipe for getting injured. Been there, done that, got the tee shirt.
The typical recommendation for a beginning runner is to run no more than three days a week, and not on consecutive days. This limitation won't apply forever; many runners can start to run 4 days a week after they've built up the ability to run a 5K nonstop. But runners at any level need to build gradually.
So what happens if you ignore or don't understand the common advice not to do too much too soon? I'm glad you asked that. In 2011, I turned myself into a runner. I followed a canned 5K program similar to C25K. When I graduated, I started running 4 days a week. All went well, until I had a bunch of time off work in December and had the time to run 5 days a week. Then, I ran myself into injury. I think my peak week in December 2011 was something like 23 miles, spread over 5 days. It was too much for me as a new runner just able to run 3 miles starting in October 2011.
Fast forward past too many episodes of learning the hard way, learning when to seek medical treatment, learning to run slower, and learning to manage training for distance. In July 2015 I rolled an ankle on a routine recreational run. My podiatrist said it was a strain. He put me in a flexible support, and I was restricted to running easy and limiting distance. For something like 6 or 8 weeks, I ran 30 miles a week, all at an easy pace. (Note: By this time, 30 miles a week wasn't any big deal; but my easy pace was slower than any running I did in 2011. Learning to run slow was really, really important.) I got better on a regimen of 30 easy miles a week, and was able to ultimately add in faster running very gradually.
So now you can look at my posts, see that I have a goal this month of 260 miles, see that I'm usually running 6 days a week. I didn't get here overnight. And even though I am a marathon runner, and I train rather aggressively, I do *NOT* run every day. That one rest day a week is important. If I miss a rest day, I end up with a 13 day running streak. By the end of that streak, I'll really appreciate the next rest day.
Now, there are people who run every day. This practice is called streak running. Typically a streak runner counts running one mile as enough to maintain the streak. Streak runners need to keep things gentle enough to not get hurt while running every day; that would cut out the style of marathon training I do. I could never be a streak runner.
And a beginner should not be a streak runner, either. Streak running requires enough experience and body awareness to know when niggles are building and how to run that mandatory mile gently enough that it allows recovery. I think I could learn to do that; but it would conflict with some other things I want to do with running.
So you look at your 2 mile run, and maybe you feel just a little intimidated when you see people here running 10 miles and more. Or running 17 miles on a Saturday, then turning around and running 12 on a Sunday. None of us who do stuff like that just decided to go run 30 miles on the weekend. Every one of us started with building the capability to run continually, and most of us had a point where we could not run 3 miles non-stop. Accept the fact that you are still early in your running story, and work from where you are.
Thank you all so much for your advice. I am going to run three times a week to build it up and gradually add an extra day when I feel I ready. Thank you all for your advice. Have a great day wherever you are 7
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