December 2017 Running Challenge
Replies
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@fitoverfortymom - I've wondered the same thing? Maybe I should change my play list? (tempo. music. get it? -- ok. my attempt at humor for Monday morning is finished)1
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Finally caught up, I was about 200 posts behind. Haven't been running the last couple days. Work had our annual inventory count yesterday so that's had my focus the last 4 days. I'd like to go for a run today but the temp has now dropped to -13°c... Not sure if I'm prepared for that kind of temp.1
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MNLittleFinn wrote: »
There's no way to tell at this point. There are so many variable to this that I couldn't even guess.
My hope is that I lose less than a month of running. If I only lose 2 weeks I'd be thrilled. Some have had to quit running for a few months. Ultimately I just want to be able to run long term, even if I have to sit out for several months.
Three things are encouraging:
1. It feels like it's on the outside of the knee, where the meniscus gets a better blood supply, so better chance of healing.
2. It normally doesn't hurt to walk (though it's hurting now because of yesterdays run).
3. Though it's the same knee as my previous meniscus tear, it's not the same meniscus. This is lateral, that was medial. My medial feels fine.
There's a 18 hour cutoff for the 50 mile which is 21.5 minute miles if I did my math right. I'll walk it if I have to, if the doc gives me the all clear. I won't jeopardize my running long term for this race, but I'll be in it if at all possible.
Sounds like you are figuring out everything well and sounds like you got it figured out good. Hey, on the bright side, if you're walking it, I'll have someone to hang out with during the dark hours.0 -
My YIKES of the day: 21 days until the Superior lottery opens. You all know what my plans are for New Years are now.... 36 days until I know if I got in..... Here's hoping I can ad a 3rd trail race to 2018 then....
.... yes, yes, this is my running OCD/ADHD kicking in, I'm not dwelling on it, more that I am a numbers person and noticed that today was 12/11 and the lottery opens at 12:01AM on 1/1/180 -
12/1 9.75mi
12/2 4mi
12/3 rest
12/4 4mi
12/5 6mi
12/6 5.64mi
12/7 10mi
12/8 4mi
12/9 4.3mi
12/10 rest
12/11 5.5mi
I haven’t posted in a few days and now I’m 200 posts behind!
The weather has taken a turn and it is COLD. Well, cold for Virginia Beach. It was windy and raining Saturday so I did 4 miles on the treadmill. Today was sunny but cold. I did intervals and it kicked my butt. My average pace was 8:43 even with 400m recovery jogs. I think the cold makes me faster.
Will catch up on posts today!
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fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know.
But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
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@7lenny7 and @MNLittleFinn Camille Heron slayed Tunnel and that was her first 100 mile attempt!!! I don't think her 100 mile time is terribly likely for me
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JessicaMcB wrote: »@7lenny7 and @MNLittleFinn Camille Heron slayed Tunnel and that was her first 100 mile attempt!!! I don't think her 100 mile time is terribly likely for me
Flat course, yes you could do it.2 -
PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know. But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
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12/1-P90X CVX and yoga
12/2-rest day
12/3-8.3 miles
12/4- P90X3 Warrior
12/5-30 min strength training +20 min stationary bike
12/6- 5.8 miles+ P90X3 Dynamix
12/7-6.1 miles + 25 minutes strength
12/8- P90X3 Synergistics
12/9- rest day
12/10-10 miles
Busy weekend. Squeezed in 10 miles yesterday afternoon. Typical but enjoyable route that ends with a large uphill climb. Chilly and windy, but that has pretty much been the norm lately. Nothing significant to comment on. My hubby is out of town, so I am doing some schedule swapping this week in order to get home to take care of the dog. This evening will be a running day instead of P90X3. Good for me since it will be 10 degrees colder tomorrow.
@_nikkiwolf_ Yuck! That type of running is the worst. Good on you for trudging through!
@amymoreorless and @fitoverfortymom -Congrats on your first marathon and half marathon!! Way to go!
@7lenny7 What a bummer about your knee. I hope it's a quick heal.
@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!2 -
fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know. But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
That's pretty much it. You can get bogged down in the numbers, but there's no real need to over analyze it. Although I would say that you might want to be a little more than slightly uncomfortable if you want to get the most benefit from your effort. IDK, maybe others may disagree with me on this. I believe in following the 80/20 approach, but I feel like the whole point is to really push yourself on that 20%.1 -
Dec 3: 3 miles
Dec 6: 1.5 miles
Dec 8: 1.5 miles
Dec 10: 1.5 miles
This thread is really motivating me though only half keeping up with all the posts unfortunately. I have never run before so pretty cool to see my legs can actually hold me up for more each time. I found a nearby indoor track here too as it getting under freezing point, but felt a bit like a hamster!
No tempo runs for me quite yet - just building up so as to not have to walk for a bit every few minutes.
So far: 7.5 miles!
Total Goal: 25 miles3 -
lporter229 wrote: »fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know. But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
That's pretty much it. You can get bogged down in the numbers, but there's no real need to over analyze it. Although I would say that you might want to be a little more than slightly uncomfortable if you want to get the most benefit from your effort. IDK, maybe others may disagree with me on this. I believe in following the 80/20 approach, but I feel like the whole point is to really push yourself on that 20%.
I bet I could commit to "pretty uncomfortable" from "slightly uncomfortable." I guess part of it is figuring out what that is since I'm freshly out of "this is all pretty uncomfortable" territory. Trying to find that mindset at 4:30 am in the cold is really what I need to master, vs. just trying to finish the miles.2 -
@CiaraRebello , just keep at it! We all had to start...just keep loving those little wins!1
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fitoverfortymom wrote: »lporter229 wrote: »fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know. But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
That's pretty much it. You can get bogged down in the numbers, but there's no real need to over analyze it. Although I would say that you might want to be a little more than slightly uncomfortable if you want to get the most benefit from your effort. IDK, maybe others may disagree with me on this. I believe in following the 80/20 approach, but I feel like the whole point is to really push yourself on that 20%.
I bet I could commit to "pretty uncomfortable" from "slightly uncomfortable." I guess part of it is figuring out what that is since I'm freshly out of "this is all pretty uncomfortable" territory. Trying to find that mindset at 4:30 am in the cold is really what I need to master, vs. just trying to finish the miles.
If you have a recent race time, or estimated PR for a distance, like a 5k, you could put it into the McMillan Calculator and get a decent idea of pace for the tempo portion of the run.1 -
Snagged one of my happy treadmills today and squeezed in a 5K before my power pump class. OK, in all honesty, I got down there a couple minutes later than I should have and ended up missing out on part of the first set of push-ups. Darn! So disappointing!
My shin is down to only a very minor, generalized ache (as opposed to the sharper, more localized pain i had been experiencing), and is not flaring up at all during or after my runs, so I'm hopeful that it will dissipate completely within the next week or two (the pain, that is, not my shin--though I could stand to lose at least 2 or 3 inches off the circumference of my lower leg
).
5K time today was 27:02 (8:42/mile).
18.6 miles of 50 mile goal completed. Perfectly on track to hit my goal if all continues as planned!3 -
lporter229 wrote: »@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!
This. Truly this! I have ONE child and feels like it is impossible to get 20 mile runs in. And he is 14!0 -
MNLittleFinn wrote: »fitoverfortymom wrote: »lporter229 wrote: »fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know. But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
That's pretty much it. You can get bogged down in the numbers, but there's no real need to over analyze it. Although I would say that you might want to be a little more than slightly uncomfortable if you want to get the most benefit from your effort. IDK, maybe others may disagree with me on this. I believe in following the 80/20 approach, but I feel like the whole point is to really push yourself on that 20%.
I bet I could commit to "pretty uncomfortable" from "slightly uncomfortable." I guess part of it is figuring out what that is since I'm freshly out of "this is all pretty uncomfortable" territory. Trying to find that mindset at 4:30 am in the cold is really what I need to master, vs. just trying to finish the miles.
If you have a recent race time, or estimated PR for a distance, like a 5k, you could put it into the McMillan Calculator and get a decent idea of pace for the tempo portion of the run.
Ahhh. Perfect. I have plenty of 10k times to work with. Thank you! That helps a lot.0 -
1---swim
2---5.69
9---5.0
11---2.33
13.02/43 miles
Upcoming races
Jan 27 Running the Rose. Tyler Tx. 11mi or 7k
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PB's
1 mile 9.25 5k 33:46 10k 1:09:460 -
PastorVincent wrote: »lporter229 wrote: »@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!
This. Truly this! I have ONE child and feels like it is impossible to get 20 mile runs in. And he is 14!
That's the amazing part for me too. Even with my wife watching our little guy, I feel Awful being gone for the 103 hours I am gone on weekend mornings for runs.0 -
lporter229 wrote: »fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know. But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
That's pretty much it. You can get bogged down in the numbers, but there's no real need to over analyze it. Although I would say that you might want to be a little more than slightly uncomfortable if you want to get the most benefit from your effort. IDK, maybe others may disagree with me on this. I believe in following the 80/20 approach, but I feel like the whole point is to really push yourself on that 20%.
@fitoverfortymom - I fully agree with the above. Unless you are really working for elite status, the perfect details do not matter AND if you are working towards that status you would likely have a coach that would make you follow his system and tell you what times/etc to hit.
Really, I am a HUGE fan of keep it simple. Left-right-left-right-repeat until done. 0 -
MNLittleFinn wrote: »PastorVincent wrote: »lporter229 wrote: »@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!
This. Truly this! I have ONE child and feels like it is impossible to get 20 mile runs in. And he is 14!
That's the amazing part for me too. Even with my wife watching our little guy, I feel Awful being gone for the 103 hours I am gone on weekend mornings for runs.
I would feel pretty bad about being gone for 103 hours too! 3 -
lporter229 wrote: »MNLittleFinn wrote: »PastorVincent wrote: »lporter229 wrote: »@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!
This. Truly this! I have ONE child and feels like it is impossible to get 20 mile runs in. And he is 14!
That's the amazing part for me too. Even with my wife watching our little guy, I feel Awful being gone for the 103 hours I am gone on weekend mornings for runs.
I would feel pretty bad about being gone for 103 hours too!
Especially all in one day! 2 -
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lporter229 wrote: »MNLittleFinn wrote: »PastorVincent wrote: »lporter229 wrote: »@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!
This. Truly this! I have ONE child and feels like it is impossible to get 20 mile runs in. And he is 14!
That's the amazing part for me too. Even with my wife watching our little guy, I feel Awful being gone for the 103 hours I am gone on weekend mornings for runs.
I would feel pretty bad about being gone for 103 hours too!
bwahahahahahaha. This is what I get for typing fast. Not even going to go back and change that.1 -
fitoverfortymom wrote: »lporter229 wrote: »fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know. But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
That's pretty much it. You can get bogged down in the numbers, but there's no real need to over analyze it. Although I would say that you might want to be a little more than slightly uncomfortable if you want to get the most benefit from your effort. IDK, maybe others may disagree with me on this. I believe in following the 80/20 approach, but I feel like the whole point is to really push yourself on that 20%.
I bet I could commit to "pretty uncomfortable" from "slightly uncomfortable." I guess part of it is figuring out what that is since I'm freshly out of "this is all pretty uncomfortable" territory. Trying to find that mindset at 4:30 am in the cold is really what I need to master, vs. just trying to finish the miles.
I was gonna say, I'm still at the point where all my runs are pretty uncomfortable! I'm better than I was a couple of months ago - I would read articles saying a certain run should be a comfortable pace at which you can converse and even sing, and think, "There does not exist a pace at which I can do that. I cannot sing while running in place, much less running. I'm doing well if I can plaster a smile on my face and gasp out "hi" when I pass someone coming the other direction."
Well... my husband and I can now give brief instructions to each other while running, without sounding like we might just die en route. No singing yet. I have faith that singing will happen eventually. At present we are just content not to be having actual asthma attacks and keeling over.5 -
@MNLittleFinn please advise on how to fit 103 hours into a day, I need to be that kind of Warlock lol
@lporter229 and @PastorVincent during the week it's easy because they're asleep- I don't need sleep . The 100 mile props go to Ben though. Our agreement was he got to go get trashed at his company Christmas party with his buddies and stay out all night Friday if he would watch the kids on Sunday for me before he leaves for Fort Mac on Tuesday. 3 -
JessicaMcB wrote: »@MNLittleFinn please advise on how to fit 103 hours into a day, I need to be that kind of Warlock lol
@lporter229 and @PastorVincent during the week it's easy because they're asleep- I don't need sleep . The 100 mile props go to Ben though. Our agreement was he got to go get trashed at his company Christmas party with his buddies and stay out all night Friday if he would watch the kids on Sunday for me before he leaves for Fort Mac on Tuesday.
you're lucky, I have wracking guilt and anxiety over being gone. I know it's all OK, I just feel guilty anyway... stupid issues I've got.0 -
I'm contemplating a 2 week break, but I think more likely is that I'll limit myself to 5 mile runs until I see a doctor. I'll be making that appointment today.
Nope, bad idea. I'm shutting down the machine until I hear from the doc what I can and can't do, and how much pain is acceptable to run through. I just deleted all my planned runs for the month. My December goal is now to get better and start working on my core and other strength activity.
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