March 2018 Running Challenge
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RunsOnEspresso wrote: »Got an email invite for the Rock n Roll in Vegas. Talked to my SO and decided to sign up for the full, have my doc appt 6/1 and start training mid-June (why yes, I am crazy - all my half and full training has started in AZ summers). If I don't feel better/doc can't figure out what's wrong with me, I can drop to half or 10k.
Third time's a charm... right????
@RunsOnEspresso I considered the Rock n Roll Las Vegas marathon also - I think it sounds really fun and cool to be running on the strip at night. But the 5 hour time limit makes it not possible for me. I guess I can see why they would have a tighter cutoff on a night race, but that seems pretty limiting. Hope you will be all recovered and ready to go for training. Although I'm super jealous now, I don't envy you the AZ summer training.1 -
No geese in Florida where I run, but now I'm afraid of them!
If I see any while doing a travel run I'll turn around!
The humidity was back today in Central Florida. I only ran 3.5 because I kept stalling while I was trying to figure out what I was going to do (lift, try new treadmill again, run outside, sleep?) Finally decided on tabatas outside but only had <40 minutes left to run at that point. But even with that amount of time I was drenched in sweat. Got to remember to drink my Ultimata electrolyte drink upon arrival from home. When this humidity is back I get a headache the rest of the day if I don't drink it.
Major scare this morning - but not on the run -- while walking into school. There is a 3 lane drop off line and there were cars in lanes 2 and 3 (3 is the far right lane). I noticed that the car in lane 3 had been sitting there for quite a while as I walk walking up. So just as I was walking in front of the car, a student jumps out of passenger side and slams door and the car bolts forward. Thank God they looked up and saw me and slammed on the brakes. It was completely dark and I couldn't see the person in the car. But they waited a long time to leave after that so they must have been shook up as well. The car in lane 2 saw the whole thing happen. I'm guessing they had a fight and the driver was angry. So scary. Running at 4:30 in the morning is safer than walking into school!
3/1 - rest day
3/2 - 5 miles + Strength training - W6-C
3/3 - 26 miles cycling
3/4 - 3 miles + strength training -w6-D
3/5 - 3.5 miles + strength training W7-A
3/6 - 4.5 miles
3/7 - strength training W7-B
3/8 - 4.5 miles + strength training W7-C
3/9 - REST DAY!
3/10 - 3.2 miles + strength training W7-D
3/11 - 51 miles cycling
3/12 - rest day
3/13 -10K for the Run for the Deep + Strength training W8-C
3/14 - Strength training W8-D
3/15 - 4.5 miles w/tabatas
3/16 - Strength training W8-A
3/17 - 34 miles cycling
3/18 - 47 miles cycling
3/19 - 4 miles on treadmill.
3/20 - 3.5 with tabatas
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@ddmom0811 ACK! Glad you are alright!0
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@katharmonic The 5 hours is going to be tough. My last marathon training I was on pace to finish about 4:30-4:45 and I'm slower now. I'm hoping if I can get some consistency going that I'll get back to my former level.3
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6 easy miles recovery from race complete.
@ddmom0811 as a fellow teacher I can say school parking lots are very dangerous. We have one of our teachers hit last year and she has been out on diability. I don't understand how people can fail to see that a school drop off zone mean extra caution should be applied. I guess once their passengers are out they no longer give a kitten.
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March goal: Run END-SURE well, stay healthy and enter the final stages of Zumbro training
Nominal mileage goal: Let's say 140? I really don't know. Real plan is to follow training and coach's advice well.
3/1- REST
3/2- 4.3
3/3- 13.3
3/4- 14.3
3/5- REST
3/6- 7.4
3/7- 6.7
3/8- REST
3/9- 4.2
3/10- 24.8
3/11- 11.4
3/12- REST
3/13- 9.3
3/14- 6.7
3/15- REST
3/16- 4.4
3/17- 19
3/18- 13.5
3/19- REST
3/20- 4.3
Total: 143.2
Today's notes: Trail Fartlek this morning with 8x1min repeats at 10/10 effort. Run felt good, but man, a 44 minute run does seem to go by fast now. Got out there, got it done, getting set for another work day now.
2018 races
3/24- END-SURE 50k
4/13- Zumbro Endurance Race 100 Mile
7/28- Minnesota Voyageur 50
9/8- Superior Trail 50 mile
10/20- Wild Duluth 50k
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5.4 very slow miles this morning, but it was nice to run easy, plus I got out of bed on time! Tomorrow is soccer practice which means I can pull off some trail miles which means no waking up at 4am! It will bump my Thursday run to the evening as well since the thought of a 6pm run and a 5am run is just not something I can get my head around.3
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cburke8909 wrote: »@ddmom0811 as a fellow teacher I can say school parking lots are very dangerous. We have one of our teachers hit last year and she has been out on diability. I don't understand how people can fail to see that a school drop off zone mean extra caution should be applied. I guess once their passengers are out they no longer give a kitten. [/url]
Our local RCMP issue more tickets to the Parent's dropping off kids for speeding, crosswalk infractions & rolling stops in the school zone than the non-parents.0 -
3/1 - Rest / sick
3/2 - Rest / sick
3/3 - 4.25 miles. Beautiful day to run!
3/4 - 4.5 miles. Wanted to do more, but ran out of gas.
3/5 - Rest.
3/6 - 4 treadmill miles. Trek class with a new instructor. She really likes inclines.
3/7 - 4 treadmill miles.
3/7 - Kids wanted to go to Y after dinner. So I did 30 minutes of weights and abs.
3/8 - 4.1 treadmill miles. Trek class. Fewer hills, lots of tempo...fun!
3/9 - Rest / travel day.
3/10 - 3.1 treadmill miles, then quick strength. Rickety hotel treadmill.
3/11 - Rest / travel day.
3/12 - 6.2 miles. Gorgeous afternoon to run.
3/13 - Unplanned rest day.
3/14 - 4 treadmill miles, then upper body weights and abs.
3/15 - 5 treadmill miles. Trek Class. Ouch! Does anyone really need to do tempo / sprint pace on incline 8?!?
3/16 - Housework, shopping, no run.
3/17 - 3.5 treadmill miles, then weights and abs.
3/18 - 8 miles. Cool, overcast and no wind = great day to run!
3/20 - 4.3 miles.
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@ddmom0811 - Glad you're OK! School Drop Off lanes are the bane of modern existence. Seriously, they suck everywhere.0
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I don't have kids but a woman I know has two kids in wheelchairs. She has tons of issues dropping them off because people without handicap plates/placard use the handicap spaces "because no one needs it" and "it's faster". This is what she hears when letting them know she needs it & legally they can't use it.
People are just ridiculous.0 -
@juliet3455 Our local RCMP issue more tickets to the Parent's dropping off kids for speeding, crosswalk infractions & rolling stops in the school zone than the non-parents.
I wish that our local police and school department were more proactive. After my fellow teacher was hit they stepped up for about a week and a half and then things returned to the normal dangerous past. My thought is that a parent who doesn't care wouldn't bother to drop of their children, so why aren't they concerned for their saftey?1 -
juliet3455 wrote: »cburke8909 wrote: »@ddmom0811 as a fellow teacher I can say school parking lots are very dangerous. We have one of our teachers hit last year and she has been out on diability. I don't understand how people can fail to see that a school drop off zone mean extra caution should be applied. I guess once their passengers are out they no longer give a kitten. [/url]
Our local RCMP issue more tickets to the Parent's dropping off kids for speeding, crosswalk infractions & rolling stops in the school zone than the non-parents.
don't even get me started on mothers in clean 4x4's dropping Little Johnny off at school. The main priority for them is Little Johnny. So they simply STOP where convenient to them, do 3-point turns across busy roads, BLOCK entire roads to let his darlingness out, and generally have absolutely no concept that they might be on a public highway and that there other road users, including other mothers and heaven forbid non-school related traffic.
But they have to drive Little Johnny to school because 'it's too dangerous for him to walk because of all the traffic'.
rant over....3 -
Now that the worst of my cold is over, I'm hoping to get out there for a short walk tonight after work and some circuit training.
1/3: 1.96kms (walk at lunch)
2/3: Nothing besides 10K+ steps
3/3: REST
4/3: 4.95kms (C25K: Wk1 Day1), felt great to get back out there despite the cold + 30 mins yoga stretches
5/3: 4.52kms (brisk walk)
6/3: 30 mins yoga stretches
7/3: 5.03kms (brisk walk with a little running on a flat surface)
8/3: 10K+ steps + 8 mins of circuit training (tried a new app, Lose Weight in 30 Days)
9/3: 10K+ steps
10/3: REST (recovering from shenanigans)
11/3: REST (recovering from shenanigans)
12/3: 10K+ steps + 8 mins of circuit training
13/3: 8 mins of circuit training + 10K+ steps
14/3: 8 mins of circuit training + 10K+ steps
15/3: REST (sick)
16/3: REST (sick)
17/3: REST (sick)
18/3: REST (sick)
19/3: REST (sick, bad cold but finally feeling human again)
TOTAL : 16.46 / 50 kms goal
Races:
19/4-30/4: Zombies Run! App 2018 Spring Virtual Run
22/9: “Coureurs des Bois” Obstacle Course Challenge (not signed up yet)
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Date Miles today - Miles for March
3/1 8 miles - 8
3/2 3.1 miles - 11.1
3/3 12 miles - 23.1
3/4 REST DAY
3/5 4 miles - 27.1
3/6 8 miles - 35.1
3/7 REST DAY
3/8 8 miles - 43.1
3/9 REST DAY
3/10 10.25 - 53.35
3/11 REST DAY
3/12 5.1 - 58.45
3/13 8 - 66.45
3/14 REST DAY
3/15 8 miles - 74.45
3/16 4 miles - 78.45
3/17 REST DAY
3/18 13.1 miles - 91.55
3/19 REST DAY
3/20 8.25 miles - 99.8
Upcoming races:
Oak Barrel Half Marathon - 4/7/18
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I'm doing an online course from the University of Kent called, "The Science of Endurance Training and Performance".
In Week 3, we look at the "Psychological determinants of endurance performance" and we have an exercise where we look at critical situations we might come across. We then create a plan for each situation so we know what to do when we face that situation. Thought you might appreciate their list.
This is my list:
My goal this year is to do a 50 km run. I have been training for this since Jan. In the next month I will do my final long run/s and start to taper.
On my long run/s:- If I start to feel tired then I will look at my form and breathing and adjust them to feel more comfortable.
- If my shoulders get sore I will rotate my arms to ease the ache.
- If I get breathless, I will run at a pace that feels like I can run forever.
- If I think negative thoughts, then I will visualise completing my goal and remember my friend Aga's comment about my determination.
- If I'm staring at the ground, then I will look up to try and find a nice photo opportunity.
- If I start wanting to stop early, then I will focus on completing a mini-goal / route section so I feel hopeful.
- If I worry about my time or pace, I will remember my year's goal is just completion of the 50 km run, so I don't need to worry.
During fast / interval sessions, I will "Embrace the suck", and remember that this is how performance is improved so I try my best.
The past week have been hell for me again due to some things in my personal life and have been MIA here. I'm trying to catch up on the posts and came upon this one. What really stood out was the "If my shoulders cramp...."
If your shoulders are cramping, this is usually because you're running too stressed and your tightening up in the wrong places. Your shoulders should be relaxed and hanging low. When stressed we tend to let your arms ride up and your shoulders rise as well and tense up. This requires you to divert energy and steals it which causes needless cramping and makes you tire faster. Shoulders should always be relaxed. You can't move any faster forward by tensing up your shoulders. When your arms swing, they should just brush pass your hips (with arms loosely bent at about 90 degrees). If you catch them rising up it's usually because your arms are swinging about at your ribs level.
Your hands should be cupped but loose. Imagine running with raw eggs (or someone else said potato chips) in your hands and you don't want them to break. Let them swing naturally in synch with your feet. You don't have to force them to swing.
Also, all of your body parts in your left hemisphere should stay in the left and the body parts in your right hemisphere. What this means is if you draw a line down the middle of your head between your 2 eyes and down the middle of your torso and between your 2 legs to the ground, nothing on the left side of the line crosses over your body to the right, and vise versa. Many people allow their arms to swing forward and across to the other side which also wastes energy. No twisting of your hips either (even if Chubby Checker is playing in your earbuds) and your feet does not cross over either.
Another thing with cramping shoulders is the hunching of your back. Back stays straight and stand tall, hips pressed forward. Not only will this rob energy and make your back sore, but you loose power because you are no longer running with butt power. You are forcing yourself to run with your thighs and hamstrings in inefficient ways which not only makes your run harder, but can cause injury. There is a youtube video about the clam exercise to help running with proper hip motion. Running with butt power means you are using your most power muscles (which are your glutes) when it comes to running. You want to engage them. Not only a straight back and hips forward, but squeeze them glutes together. This sounds weird, but imagine running and trying to keep a quarter pinned between your butt cheeks.
One more thing with your feet and I notice this a lot in myself when I get tired. Sometimes our toes start to swing out to the side and we end up just hurling our leg forward. Not only are you getting robbed of energy and using the wrong muscles, but your landing will be off and could cause injury. Trying to force your toes straight doesn't usually go well for me, but instead, I try to twist my heel out. The heel doesn't really twist out to the side all the way, but enough effort is there to make my toes forward facing through out the swing phase and on the landing.
And if you are ever too tired that it's almost impossible to continue running with good form, then that's usually a good sign that your done. Don't force your body to go further with bad technique. If anything, finish up with a walk. Or at least take a walk break until you can continue with good form.
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This was at the end of the Pre-Race Email I got today:Final Encouragement: Be aware of the conditions that will be a part of your distance. Packed snow, ruts, post holing, and wet conditions will test your joints, ligaments, feet, fitness, and psyche. Exertion levels may be higher than your training regimen due to these conditions. Also, time/mile may increase significantly. Be prepared with adequate hydration, nutrition, and gear to be on the Trail longer than you may anticipate between Aid Stations. Continue to assess your ability to continue before leaving an Aid Station. Picking you up at an Aid Station isn't a problem. Trying to access your location on the trail with a vehicle may be close to impossible. Current conditions, as well as the forecast for Friday and Saturday will make the 2018 version of END-SURE unique and memorable!
Stuff like this is why I run what In run. It's all about pushing boundaries and seeing just what I can do!9 -
lporter229 wrote: »Question for those of you with Garmins that have Connect IQ...Do you use any of the Widgets? If so, which ones? Do they affect your watch's performance at all?
I have a Garmin 930 so battery and performance is not an issue for me. At least I am not aware of it being an issue. Some widgets are on their by default. I can't remember if some of them I downloaded or were there already. But I have:
Heart Rate
Performance
Last Run
Steps
My day
Music Controls
Calendar
Notifications
Weather
MinuteCast
MyBattery
GPSWidget
I also love the find my phone Controls. I have used that quite a few times.
There is also a save my location control, for those of us that forget where we parked our car.
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Hi everyone! Checking in for the first time in a while because (long story short) life has been crazy and hopefully soon I'll be in Africa and can look at picking up some more running again. At current I've been managing to stay at 10 miles and week and can't seem to find motivation for more so I just haven't pushed it.
@JessicaMcB from the pictures of your new shoes. I like the looks of the treads on your trail runners. How have they been holding up and how does toebox feel? I'm running low on lone peak 3.0s and need to look at expanding out to a new shoe.5 -
March 3 – 10.02 miles
March 4 – 4.00 miles
March 5 – 5.26 miles
March 7 – 5.00 miles
March 9 – 5.00 miles (treadmill)
March 10 – 10.00 miles
March 12 – 5.10 slow miles (treadmill)
March 14 – 1 mile
March 15 – 3.5 miles
Tonight is Shamrock 4-Miler. I've done this race a couple of times before and it's always festive with everyone decked out in their St. Patty's green.
Irish person here.... Please do not call it st patty's.... It drives us bonkers! St Patrick's day, Paddy's Day but never ever EVER patty... ❤️
How about St. Krabby Patty Day? (followed by a Eugene Krabs laugh)
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3/1 6.86miles
3/2 rest
3/3 10miles
3/4 rest
3/5 6.57miles
3/6 5miles
3/7 6miles
3/8 5miles
3/9 10miles
3/10 4miles
3/11 rest
3/12 4miles
3/13 5.2miles
3/14 5.35miles
3/15 rest
3/16 3miles
3/17 rest
3/18 13.1miles!! Shamrock race!!!
3/19 rest
3/20 5.3miles
Since it was raining buckets this morning I decided to run on the treadmill. I picked a program and decided to go for 60 minutes since I wanted to do 5 miles. It was a hilly program and while the pace was slow it kind of kicked my butt! I always run flat surfaces!
3/18/2018 Shamrock half marathon
3/24/2018 Don't Sit on Colon Cancer 5K
10/7/2018 Crawlin Crab half marathon
10/13/2018 Joggin for Frogmen 5K
11/18/2018 Norfolk Harbor half marathon4 -
I think it warmed up more than expected today and I'm going to be running home carrying my phone, keys and ID because my jacket will be too hot...2
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I have some new runner questions if anyone is able to cast her mind back to when she was new to running. Or he. You know what I mean.
1) I wanted to stretch before and after running so I just typed “running stretch” in YouTube and followed the first 2 videos I saw. One was a “pre-run” and the other was post. All of the recommended stretches were for legs, and I did them all. Then I thought, Am I weird if my core is a little tired after running? How do I stretch my core? Does this mean I’m running wrong? Can someone recommend a resource for post run stretching? Kind of embarrassed to be asking this.
2) Sometimes I do 2 treadmill sessions on consecutive days in c25k. I know I’m not supposed to based on the podcast I’m listening to, but I don’t feel sore or tired the next day and it’s when I have time. I don’t run, more like jog at 5.something mph. How bad is it for me not to take a day off in between as a new runner? Nothing bad has happened to me so far but “so far” is just a few weeks.
3) This is not a question but I’m thinking of signing up for a 5k on fivefiftyfifty.com. I guess this organization runs 50 5Ks in 50 states in as many days to raise awareness about mental illness. I thought I’d put it out there since anxiety disorders came up here the other day. I don’t know if I’ll sign up for the one in my state yet. 3 miles still seems pretty far to me.
Regarding stretching... before a run you want to do dynamic stretching and after a run is static stretching. (BTW: don't feel embarrassed about asking "dumb" or "newbie" questions, plenty of people here willing to help. We all been there at one time.)
https://www.youtube.com/watch?v=NBp7ZJtyVIA
https://www.youtube.com/watch?v=pgL8GkzpNsw
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Catching up on things:
Congrats @PastorVincent on your 1/2 (and your stubbornness in keeping the 5K plans).
Congrats @MobyCarp and @ctlaws44 on your 8K and so neat you guys got to meet up.
Congrats @cburke8909 on your 10K.
Congrats @zdyb23456 on your 1/2 and PR.
Congrats @abutcher2122 (and PR) and @sarahthes on your races.
Congrats @polskagirl01 on your snowy 5K and PR.
Congrats @noblsheep on your HM.
I hope I didn't forget anyone.
Congrats @lporter229 on your back to back 5K and 15K's. And your AG win.
Congrats @Teresa502 on your 4-miler and AG placement.
(I am adding people as I try and catch up)4 -
March 3 – 10.02 miles
March 4 – 4.00 miles
March 5 – 5.26 miles
March 7 – 5.00 miles
March 9 – 5.00 miles (treadmill)
March 10 – 10.00 miles
March 12 – 5.10 slow miles (treadmill)
March 14 – 1 mile
March 15 – 3.5 miles
Tonight is Shamrock 4-Miler. I've done this race a couple of times before and it's always festive with everyone decked out in their St. Patty's green.
Irish person here.... Please do not call it st patty's.... It drives us bonkers! St Patrick's day, Paddy's Day but never ever EVER patty... ❤️
How about St. Krabby Patty Day? (followed by a Eugene Krabs laugh)
Hmmm.... Not sure... I come out in clod sweat when I hear anything SpongeBob related.... My kids watched way too much of it for way too long...
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Thanks, everyone! I did not know that static stretching is not the thing to do because I literally had not run a mile since I was forced to in high school more than 20 years ago. Also, I decided that my core is sometimes tired after jogging because it’s easier for me to keep moving if I hold my gut in. I guess I’m not to concerned about it.
As for “running” 2 days in a row, I’m still undecided. I do other more taxing physical stuff on other days that I definitely don’t want to do back to back. I’ll have to play with my schedule or else stretch out c25k to just 2 runs a week instead of 3. I don’t *think* that will cause too much harm.
I can’t believe I’m considering the factors for choosing a first 5k. I don’t think of myself as a runner. In my mind, I’m just a couch potato that moved my tv-watching from the sofa to the treadmill and who swims sometimes.
Your core is tired because that is what should be holding your body up as you are running, and to run with good technique, you need a strong core. You also squeeze your core to engage your glutes (see my earlier post today on that). You don't necessarily stretch them, but you can do exercises to strengthen them. Various plank exercises are great. The basic hold a plank in place for 30 seconds and build up longer is great to start with. Then combine leg raises and hip twists with the plank as you get better and stronger. (a youtube search for plank exercises for runners will get you in the right direction) Squats and deadlifts are great too.
As far as post workout stretching, I am another fan of yoga (and the foam roller). here are my 2 favorite yoga videos for runners:
https://www.youtube.com/watch?v=lc3haRNn-5I
https://www.youtube.com/watch?v=Tmzfot_6HcE
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PastorVincent wrote: »Thanks, everyone! I did not know that static stretching is not the thing to do because I literally had not run a mile since I was forced to in high school more than 20 years ago. Also, I decided that my core is sometimes tired after jogging because it’s easier for me to keep moving if I hold my gut in. I guess I’m not to concerned about it.
As for “running” 2 days in a row, I’m still undecided. I do other more taxing physical stuff on other days that I definitely don’t want to do back to back. I’ll have to play with my schedule or else stretch out c25k to just 2 runs a week instead of 3. I don’t *think* that will cause too much harm.
I can’t believe I’m considering the factors for choosing a first 5k. I don’t think of myself as a runner. In my mind, I’m just a couch potato that moved my tv-watching from the sofa to the treadmill and who swims sometimes.
I would not drop a running day from the C25K plan if I could help it.
Your core is tired from holding you up. You use a lot more core than you might guess when running. You can supplement your running with some core exercises to help with that, or just run. Just make sure you pay attention to your form, especially do not slouch while running. Keep your shoulders slightly back and your chin up so that you are looking ahead, not down. It is better to go slower with poor form, than faster with bad form. Speed/distance come with time, but only if you do not hurt yourself and interrupt your training.
See this is what happens when I try to answer posts when I am days behind. Didn't realize a lot of this got answered already with some good stuff.
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To avoid having to constantly bob and weave around runners how do you determine where you start? I had assumed the flow would be like traffic...fast on the left, slow on the right and if you do plan to slow down or stop you would do so by moving to the right while checking to make sure it’s clear.0
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abutcher2122 wrote: »To avoid having to constantly bob and weave around runners how do you determine where you start? I had assumed the flow would be like traffic...fast on the left, slow on the right and if you do plan to slow down or stop you would do so by moving to the right while checking to make sure it’s clear.
You would think that would be the way, but nope. Try getting the 3 ladies running side by side holding hands.
Anyway, the way it is supposed to work is you line up according to how you think you are going to finish. In many larger races, you will see times for where you are supposed to line up. In the real bigger races, you have to submit your most recent PR or expected finish, then they assign you into the correct corral. When in doubt, just start asking people what they expect to finish their race in. If you get that blank stare, then keep moving forward.
The good runners try to run the tangents regardless of who they are passing or who is passing them. So there is no rule of staying on left side or right side. However, if I know I am hurting bad in a race, I will run closer to the curb on the side away of the tangent just to be courteous of those around me who still think they have a chance to do well.6
This discussion has been closed.
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