August 2017 Running Challenge
Replies
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MNLittleFinn wrote: »@5512bf I noticed that too. That's why I was thinking like you said about going faster/longer. Today's run kind of confirmed that, it was as much a test run as anything, I'm going to go longer during next week's intervals to see if that gets my HR up there.
Edit to add, my average HR on the intervals was too low, but max got into the right range, so I'm starting to think upping distance but keeping pace might put me in the right zone.
It's really hard to use HR data from short intervals because there is a lag time there and by the time you reach you desired HR the interval is over, which is why I usually go by perceived effort for anything less than 800m. It doesn't mean you aren't working in the right range, it's just that the HR data doesn't support it. That said, based on what you have said, I agree that you can probably be running your short intervals a bit faster or lengthening the intervals you are doing at current pace.
@mobycarp- Speaking of Yassos,I don't usually do them, but I'm just curious where your calculated pace falls for them. Mine falls about half way between my HM and 10K paces. Does that about right?0 -
lporter229 wrote: »MNLittleFinn wrote: »@5512bf I noticed that too. That's why I was thinking like you said about going faster/longer. Today's run kind of confirmed that, it was as much a test run as anything, I'm going to go longer during next week's intervals to see if that gets my HR up there.
Edit to add, my average HR on the intervals was too low, but max got into the right range, so I'm starting to think upping distance but keeping pace might put me in the right zone.
It's really hard to use HR data from short intervals because there is a lag time there and by the time you reach you desired HR the interval is over, which is why I usually go by perceived effort for anything less than 800m. It doesn't mean you aren't working in the right range, it's just that the HR data doesn't support it. That said, based on what you have said, I agree that you can probably be running your short intervals a bit faster or lengthening the intervals you are doing at current pace.
Yeah, the short intervals felt, I don't want to say easy, but at the pace I ran, I had absolutely no problem running the last one like 13 seconds faster, which I think is a bunch faster for a 400, but I don't really know. Longer intervals seem like the way to go for now.
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8/1 = 4.5 miles
8/2 = kettlebell strength training
8/3 = 7.5 miles (six - 6 minute speed intervals)
8/4 = 3.5 miles (track workout- 800m sprints & 200m recovery walk)
8/5 = 4.5 miles
8/6 = 15 miles
8/7 = 3 miles on the dreadmill & strength training 45 minutes
8/8 = 8 miles & vinyasa yoga class
8/9 = 7.5 miles Tempo run
8/10 = 5 miles run/walk
8/11= kettlebell strength training
8/12 = 5.5 miles
8/13 = 13 miles (10 with the running group run/walk; 3 solo running miles)
8/14 = 8 miles & 40 minutes strength training
8/15 = vinyasa yoga class
8/16 = 7.5 miles interval run
8/17 = 4.5 miles
8/18 = 4.5 miles & 30 minutes strength training
(August miles) 101.5/150 (August goal miles)
Upcoming Races:
8/19 = 100th Verns No Frills 5K
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon
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8/1 - 5 miles
8/2 - 4 miles
8/3 - 6 miles
8/4 - rest day
8/5 - 8 miles
8/6 - 3 miles
8/7 - 0 miles - rest day
8/8 - 5 miles
8/9 - 5 miles
8/10 - 5.6 miles happy birthday run - see what I did there 5.6 miles
8/11 - rest day
8/12 - 4 miles
8/13 - 10 miles
8/14 - 3 miles
8/15 – rest day rest day my legs said they need a rest day
8/16 - 5 miles
8/17 - 2 miles
8/18 - 5 miles wow it was like running a swamp out there today
70 of 80 miles
So I noticed on Monday that for the first time ever that I have blisters on my feet from running. They are on 3 of toes. I don't feel them when I run only when I have a sandals or walk barefoot. I didn't have on as thick of a sock as I normally wear during my long run Sunday and it was sweating so I'm sure that's the reason.
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Hello everyone. Happy Friday!
Yesterday I got a good run at the Woods after work. Didn't do the whole loop, just an out-and-back for 6.4 miles.
I'm noticing it's starting to get dark a little earlier. That means soon I'll be doing a lot more indoor running. Sigh.
August total - 54.3 / 100 miles
Hope everyone's doing all right. I didn't have time to look over 150+ posts that I missed. I have been feeling a little bit better with the anxiety. Been having a few good days here and there, which is nice. Yesterday was one of those good days, hence my run in the Woods. Pretty soon I'll start tapering off of the lorazepam (I'm already down to three a day from four).
Today is a rest day, as school has started and we're back to the routine of going to my mom's after work on Friday to see my son. Hoping for a halfway decent long run over the weekend.1 -
lporter229 wrote: »@mobycarp- Speaking of Yassos,I don't usually do them, but I'm just curious where your calculated pace falls for them. Mine falls about half way between my HM and 10K paces. Does that about right?
@lporter229 - Since the Yasso time target is goal marathon time, where the pace falls depends on how aggressive your marathon target is. I've had my issues with getting through marathons, so my Yasso targets aren't far from my T pace, which would be a shade slower than my 10K race pace. People with aggressive marathon targets would get a Yasso pace closer to their 5K race pace or just a shade slower; that's close to what I'd get if I believed the online calculators as to how fast a marathon I could run.
@MNLittleFinn - Yes, 13 seconds is a HUGE difference at the 400m distance. If you ran 13 seconds faster than your 5K race pace for a 400, I would not expect you to be able to hold that pace for 1600m. If you're in great shape, you might be able to hold it for 800. Or, if you can hold that pace for 1600, your 5K race pace should be faster than you thought.0 -
katharmonic wrote: »lporter229 wrote: »When I hit the point where my car was, I was at 3 miles when one of my favorite ever running songs just happened to come on, Jamestown Revival's "Revival", which, coincidentally, features the appropriate line " Ain't easy and I know it's gonna hurt, but it keeps me alive". Well, I obviously couldn't stop on that note, so I finished the song out then headed back to my car for a final distance of 4.4 miles.
@lporter229 I just added this song to my running playlist after this endorsement. The lyric "I'm just holding on for my survival" will likely come in handy too.
Awesome! I hope it gets you through as many tough runs as it has for me! The song is obviously not meant to be about running, but just another example of how running can become a metaphor for life. BTW, if you enjoy that style of music, I highly recommend that album, "Utah". It's pretty stellar.
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lporter229 wrote: »@mobycarp- Speaking of Yassos,I don't usually do them, but I'm just curious where your calculated pace falls for them. Mine falls about half way between my HM and 10K paces. Does that about right?
@lporter229 - Since the Yasso time target is goal marathon time, where the pace falls depends on how aggressive your marathon target is. I've had my issues with getting through marathons, so my Yasso targets aren't far from my T pace, which would be a shade slower than my 10K race pace. People with aggressive marathon targets would get a Yasso pace closer to their 5K race pace or just a shade slower; that's close to what I'd get if I believed the online calculators as to how fast a marathon I could run.
@MNLittleFinn - Yes, 13 seconds is a HUGE difference at the 400m distance. If you ran 13 seconds faster than your 5K race pace for a 400, I would not expect you to be able to hold that pace for 1600m. If you're in great shape, you might be able to hold it for 800. Or, if you can hold that pace for 1600, your 5K race pace should be faster than you thought.
I know that my marathon targets have always been conservative, but that just seems crazy to me!0 -
@katharmonic that is awful about the guy with the drugs.
@honunui pretty picture. When you snorkel for 4 hours is that straight 4 hours swimming around? For some reason I thought of that question the other day.
@girlinahat I love reading your posts, it’s like talking to you face to face. I have a friend who lives in England and I always have to think when she posts pictures in a coat. MFP doesn’t seem to know what “twot” means ha ha
@karllundy where did you get gorgeous weather from? Ha ha glad it was!
@respectthekitty glad you are having some good days.
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@MNLittleFinn - Yes, 13 seconds is a HUGE difference at the 400m distance. If you ran 13 seconds faster than your 5K race pace for a 400, I would not expect you to be able to hold that pace for 1600m. If you're in great shape, you might be able to hold it for 800. Or, if you can hold that pace for 1600, your 5K race pace should be faster than you thought.
Thanks for that clarification. I've never run short repeats, so I wan't sure. I was mainly putting it out there because I'm thinking that it meant that I should lengthen my intervals out to 800+ at the 5k pace, because I had enough left to drop the hammer after running 11 of the 400s. Just confirms for me that lengthening the repeats, to see how I do running that pace longer, is the right thing to do, rather than going faster.0 -
MNLittleFinn wrote: »Thanks for that clarification. I've never run short repeats, so I wan't sure. I was mainly putting it out there because I'm thinking that it meant that I should lengthen my intervals out to 800+ at the 5k pace, because I had enough left to drop the hammer after running 11 of the 400s. Just confirms for me that lengthening the repeats, to see how I do running that pace longer, is the right thing to do, rather than going faster.
I looked back at the interval sessions from last year and they were all 600m-1600m and sandwiched into a 8-11 mile run. If i remember correctly there was a minimum of 3 miles WU, then the intervals, and anywhere from 1-2 miles CD. These workouts were a total of 7 or 8 interval sessions in the back half of the plan.
some of the workouts were
9 miles w/ 5x600 or 6x600
11 miles w/ 6x1200 - those sucked
8 miles w/ 3x1600
I think if you ran your warmup longer than 1 mile you'd get your starting HR a bit higher as well.
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My first 10 miler in a very long time...Felt amazing! I was rested, hydrated, the weather was perfect - it all worked out great! Hopefully I will be able to run some miles tomorrow
Happy Friday all!
Goal: 120
Currently: 79
8/1 - 6 miles
8/2 - 0, strength training
8/3 - 8 miles
8/4 - 0, rest day
8/5 - 7 miles
8/6 - 6 miles
8/7 - 6 miles
8/8 - 7 miles
8/9 - strength training, Body Pump
8/10 - 0 miles, rest day (although busy day at work)
8/11 - 9 miles. My first 9-miler in a long run, it felt terrific. I could have kept going longer, but my empty stomach reminded me of its existence around mile 7.
8/12 – 0 miles, unplanned rest day, did not feel well
8/13 – 6 miles, easy
8/14 – 6 miles, easy and fast (for me that is)
8/15 – 8 miles
8/16 – strength training with BodyPump
8/17 – 0 miles, planned rest day
8/18 – 10 miles
Upcoming races:
September 24 – Bachman Valley Half Marathon. Goal – to beat my previous PR of 1:50
November 5 – Across the Bay 10k. Goal – to have fun with my friends. This is just a cool event.
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@skippygirlsmom - I had the blister problem the first year I started running and the store told me make sure socks have no cotton in them. Of course, they were willing to sell me a pair for $14. I did switch to socks without cotton and haven't had the problem anymore.
I just realized I haven't posted my miles all week! School has been crazy. And when I get home too tired to do anything. Finally made it to strength training last night and was so happy about that. Today things seem to have calmed down. It's not my classes that was so busy - it's the rest of the work I do (all database type stuff).
Anyway, missed everyone! Hopefully I'll be able to start to read more posts again!
8/1 - 4.1
8/2 - 5.00
8/3 - 5.00
8/4 - rest day
8/5 - 44 miles biking
8/6 - 28 miles biking
8/7 - 5 miles
8/8 - 5 miles
8/9 - 5 miles
8/10 - rest day
8/11 - 5 miles
8/12 - 53 miles biking
8/13 - 41 miles biking
8/14 - 4 miles
8/15 - 4.7 miles
8/16 - rest day
8/17 - 4 miles + strength training
8/18 - 4.5 miles
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I am finally recovered enough to think about running. Usually I run Saturday and Sunday and get six miles each day. Sunday always feels easier than Saturday, why is that?
I would assume that if I ran today, a little bit, it would make Saturday's running even easier. But I can see that that maybe a runner's skewed rationalization. What do y'all think?
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@ddmom0811 I've always been careful to say away from cotton so I know that's not it, also I haven't changed the brand of socks in 4 years. I think the pair was just starting to get old. Just the other day Fleet Feet posted in response to someone's post that you need to get rid of old socks just like old shoes. I'll need to look through the laundry for what I wore and get rid of them. Thanks!
@elise4270 well and if you ran Thursday it was would make Friday easier.2 -
Thanks , @_nikkiwolf_ ,@skippygirlsmom , @lporter229 , @Runningmischka , @shanaber and @wishiwasarunner on the pix kudo..I wish I was back there (though minus the mosquitoes)
Target: 50 miles
02 - 7.5mi
13 - 3.8mi (hike)
14 - 5.4mi
17 - 8.3mi Tourist Dodge Em along Fisherman's Wharf
25 miles
"..half way there...Oooooh..Living on a Prayer.."
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@skippygirlsmom yes! So if I run every day, it shouldn't be long until I catch @MobyCarp @MNLittleFinn @PastorVincent or @garygse !
I just run a different trail on the weekend. Maybe that's it.3 -
1/8-REST
2/8-5.3
3/8-3.6
4/8-5.6
5/8-3.1
6/8-7.7
7/8-REST
8/8-4.3
9/8-3.7
10/8-REST
11/8-8.6
12/8-rest
13/8-2.6
14/8-5.1
15/8-3.9
16/8-4.7
17/8-4.4
18/8-8.0
Total - 70.6/120 Miles3 -
Date :::: Miles :::: Cumulative
08/01/17 :::: 5.5 :::: 5.5
08/02/17 :::: 2.4 :::: 7.9
08/03/17 :::: 5.0 :::: 12.9
08/04/17 :::: 2.5 :::: 15.4
08/05/17 :::: 10.2 :::: 25.7
08/06/17 :::: 3.0 :::: 28.7
08/07/17 :::: 3.5 :::: 32.2
08/08/17 :::: 6.0 :::: 38.2
08/09/17 :::: 0.0 :::: 38.2
08/10/17 :::: 3.9 :::: 42.0
08/11/17 :::: 2.1 :::: 44.1
08/12/17 :::: 10.4 :::: 54.5
08/13/17 :::: 3.3 :::: 57.8
08/14/17 :::: 3.2 :::: 61.0
08/15/17 :::: 5.1 :::: 66.1
08/16/17 :::: 3.1 :::: 69.1
08/17/17 :::: 0.0 :::: 69.1
08/18/17 :::: 0.0 :::: 69.1
Goal = 120 miles
I ended up taking a second day off from running by accident. I packed my gym bag this morning but when I got to the Y to hit the treadmill (hot and humid today, didn't have it in me) I realized I forgot my shorts! I think they frown on running in your underwear at the Y, so I had to bail on that plan. Fortunately I did have my swimsuit stuffed in the bag so I substituted some lap swimming. I haven't been swimming for like 6 months but it felt really good and I was able to get 36 laps in, which the Y pool says is a mile.
I'm always wiped out after swimming, and STARVING. But the calorie burn it gives me from Garmin is so low. It just isn't set up for non-step kind of activities. I have no problem going over my calorie goal for today at tonight's wine and food event at the zoo!3 -
Non-running check in:
Day 3 of ankle sprain. It didn't hurt as much this morning, and I was able to job a few laps of the hallway while the eggs cooked, but not the full 2 minutes. So, no real running today.
On the bright side, I was able to do more of my pre-injury morning routine than I could yesterday. I managed 3 sets of 10 cone touches vs. 1 set of 5 yesterday. The one-leg calf raises were impossible at body weight 2 days ago, limited to 15 lbs. yesterday, and possible with 25 lbs. today. That is, 25 lbs. was challenging to the right leg and trivially easy on the left leg. Managed my usual body weight walking lunges, but had to pay attention.
The ankle still isn't happy with walking any great distance. This is the point of danger, where it is quite possible for me to push through and do enough to injure myself worse. I'm trying not to do that, so I've kept the walking intervals under a half mile.
Good thing I'm retired. If I had to deal with the work stress from my former employer, this would be driving me nuts a lot worse than it is now. Now, I can sit and read this thread and talk about interval training. "Those who can't do, teach."4 -
@MobyCarp it sucks that you're injured, but I've greatly appreciated the interval advice the last few days.1
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In 2014, after my first half marathon, I ended up with multiple stress fractures in my left metatarsals. That was a tough period to get through, and one of the things I did was get a cat:
My current sprained right ankle isn't as frustrating as that stress fracture, but it's nice that I still have that cat. She's a bit more comfy being close to me than she was in the first picture:
No doubt she'll be disappointed when I'm running more and paying less attention to her again.15 -
I have been lurking on this thread since the start of the month and I think I'm finally (temporarily) caught up. I am a brand new runner who finished C25K a few weeks back and am in the midst of B210K. And I'm running in my first race this Sunday! So I'm pretty stoked about that. My goal this month is just to get in all my runs and keep building my base as I'm registered for a 10K at the end of September as well, although my goal as a new runner for both races is simply to finish.14
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Feeling really good after my walk/run today.
August 9: 5.0 miles
August 10: 4.0 miles
August 11: 6.0 miles
August 12: 0 miles
August 13: 3 miles
August 14: 0 miles
August 15: 1 mile
August 16: 1 mile
August 17: 4 miles
August 18: 6.5 miles
August 19:
August 20:
August 21:
August 22:
August 23:
August 24:
August 25:
...
Total miles logged in August: 30.5 miles
Total miles left to go in August: 59.5 miles4 -
August goal is 125 (Probably out of reach since I got no miles in the first week)
Aug 1.....no run.....MTD 0 miles
Aug 2.....no run.....MTD 0 miles
Aug 3.....no run.....MTD 0 miles
Aug 4.....no run.....MTD 0 miles
Aug 5.....no run.....MTD 0 miles
Aug 6.....10 miles..MTD 10 miles
Aug 7.....no run.....MTD 10 miles
Aug 8.....3.1 miles..MTD 13.1 miles. 1st run of 1/2 marathon training program.
Aug 9.....3.2 miles..MTD 16.3 miles 2nd run of 1/2 marathon training program
Aug 10...4 miles.....MTD 20.3 miles 3rd run of 1/2 training program
Aug 11...0 miles.....MTD Rest Day
Aug 12...0 miles.....MTD Cross-training day per plan. Did 1 hour of cycling.
Aug 13...7 miles.....MTD 27.3
Aug 14...0 miles.....MTD 27.3 Rest Day
Aug 15...3.1miles...MTD 30.4
Aug 16...4.1miles...MTD 34.5
Aug 17...5 miles.....MTD 39.5
Aug 18...0 miles.....MTD 39.5
2nd week of 1/2 marathon training complete. Glad there was no run scheduled today as heat index has been 100-105 all day. Currently at 7:15 PM it is still 91 degrees. Plan calls for 30-40 minutes of cross-training tomorrow, which I plan to fulfill with a bike ride in the morning before the heat gets too oppressive. Have a good and safe weekend everyone and stay hydrated.
Upcoming races:
Kellie's Krew 10K, Aug 26, Dunn NC
FCYC Glow Run 5K, Sep 16, Fayetteville NC
Turkey Trot 1/2 Marathon, Nov.(date to be determined) Pinehurst NC1 -
8/17. Swim 1.75 miles fitness classes
8/18. Swim 1.75 miles 1 fitness class
Run 5.1 miles today was what I call a match day 83 degrees 83 percent humidity cost me about 30 seconds per mile pace
August 80.9 / goal 100 miles
Highest monthly ever 88 miles should pass that easily this weekend and hit monthly goal by mid week1 -
Had a good run this morning. 5K with a pretty good pace for me: 10:43/mi. Going to settle in at this distance for a while, and work on speed and form. It's about all the time I have on workdays, so a week or two out I'll push distance again on the weekend. Well on way to meeting August goal. If the ticker doesn't say it, I'm at 32.68 of 45 miles.
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My daughter bought me beer a week ago, Modelo especial, guess I'll have to see if they are still as good as I remember... Usually there's a no alcohol rule in the house, but DH is out to a meeting. And I have to see how it pairs with this grilled cheese.
Awesome day to have a hat that fits my child size head. Thanks Patagonia! (And RW for the article).
1---5.49mi/ 8.85km
3---4.23 / 6.8
5---4.55 / 7.3
6---9.14 l 14.7
8---2.85/4.6
10---2.87, 1.98/4.6, 3.2
11---shot, travel day.
13---6.21/10
14---SL
16---2.02/3.3
18---2.22/3.6
Total 41.56/67.0
Goal 89 miles/144 km
Upcoming races:
Sept 30 Festival 5k Tishomingo Ok.
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
Oct 4 AIM for the Cure- 5K, virual run
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 1:12.49
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Had a good run this morning. 5K with a pretty good pace for me: 10:43/mi. Going to settle in at this distance for a while, and work on speed and form. It's about all the time I have on workdays, so a week or two out I'll push distance again on the weekend. Well on way to meeting August goal. If the ticker doesn't say it, I'm at 32.68 of 45 miles.
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In 2014, after my first half marathon, I ended up with multiple stress fractures in my left metatarsals. That was a tough period to get through, and one of the things I did was get a cat:
My current sprained right ankle isn't as frustrating as that stress fracture, but it's nice that I still have that cat. She's a bit more comfy being close to me than she was in the first picture:
No doubt she'll be disappointed when I'm running more and paying less attention to her again.
she looks quite a character.1
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