April 2018 Monthly Running Challenge
Replies
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@marisap2010 - good luck tomorrow! Maybe resting a few days will pay off tomorrow!
@shanaber - I’m learning that adding in as much strength training as I want to do is definitely impacting my miles for both running and cycling. You have to double up on days, which I see you are doing too!
@katharmonic - Oh gosh - Your story made me laugh - not at you - freezing outside wet with no bra, but just the way you described it. Glad they were fast!
Regarding the Strava privacy policies - thanks @7lenny7 . I hadn't checked my privacy settings in a while and just updated them. One thing that always kind of bugged me about Strava is the "fly bys". On the one hand it's cool if you pass someone and you wonder if you know them, you can look them up later. But then I always think what if someone is just sitting around with Strava on and waiting to see the "fly bys" and look at their patterns. I didn't remember that we could turn off Fly Bys until I checked today.
Rest day for me today. Tomorrow is a programming competition so no cycling. Will have to get up early to run because I have to leave the house pretty early to get there. Last programming competition of this school year and the end of my dynasty. The senior boy I teach who has won everything the last 3 years is graduating and going to MIT next year.
4/1 - 3.65 miles to Buckingham Palace, + strength training W9-B
4/2 -Tabatas in the hotel gym
4/3 - 5 miles Hyde Park
4/4 - strength training + 1 mile treadmill
4/5 - 5 miles Hyde Park - last day in London
4/6 - rest/travel day
4/7 - 4 miles on treadmill
4/8 - 25 miles cycling + strength training W9-C
4/9 - 5 miles
4/10 - strength training w9-D
4/11 - 5 miles + strength training W10-A
4/12 - 5 miles
4/13 - rest day!
4/14 - 43 miles cycling
4/15 - 40 miles cycling + strength training W10-B
4/16 - 3 miles + strength training W10-C
4/17 - 5 miles
4/18 - strength training w10-D
4/19 - 4 miles + strength training W11-A
4/20 - Rest Day
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Lenny's goal-setting skills need work, but he's in good company as so do our dear @PastorVincent's (as I told him on FB).
I aware that some in this thread look at me as one of the great runners, up with @JessicaMcb and @MobyCarp and others so let me say this...
First yes, my goal is to PR my Marathon then run my first trail race Ultra 6 days later. I am aware of the difficulty of what I am doing and the potential for injury. I am also aware that it is not a healthy goal for most people.
HOWEVER.
I am not afraid of failure. I am not to goal focused to stop and fight another day. The reason I am doing it this way has to do with training time. As a pastor, husband, father, writer, and full-time developer, I simply do not have the time that most ultra runners have to train. I really do not even have time to train properly for the Marathon. So I decided to do the ultra BECAUSE it is so close to the Marathon and that means it does not take extra training. It really is my best shot at running an ultra and may very well be my only ultra ever. I have no time expectations for it, but I will PR it
Also, I am watching the weather and temps are trending up quickly. If the temp gets into the upper 60s, my hopes for PRing the Marathon are gone, in which case I will adapt my plan to just run it well.
This is my third marathon, and I am well aware of the abuse it puts on the body. I have fought through DOMS and know what the day after will be like. I am mentally prepared for it and even have arranged to have my preaching slot covered because I know what standing will be like after these races.
In many ways, I am not a runner in that I will walk away from a race (and have) if conditions get bad. I would have had a DNF with @7lenny7 at Zumbro for sure, and not felt at all bad about it. There is a good chance I would have walked away from Boston, unlike @MobyCarp and definitely Zumbro, unlike @MNLittleFinn. I am not saying they are foolish, or anything. In fact, I have GREAT respect for them. I just have a different set of goals for my running.
I run to survive, not to win or for love of the game. I run because I would very likely be at best bedridden right now if I did not (not an exaggeration at all). I run so that my son does not grow up fatherless, nor my wife become a widow. That gives me a way different perspective on this that many of the truly great runners in this thread. Since my goal is LONG TERM HEALTH - that means I stop running when that goal is in danger.
Again, I have great respect for those that push through blizzards, and other harsh conditions to finish. That is just not me, because it is not in line with my goals.
Despite all the fun we have in this thread, my goal setting is fine. If I am too beat down after the Marathon I will simply take a DNS at the ultra and find a new plan to run one.
So in short, I aim for the stars, but adjust my course based on reality as I go.
So do not worry about me. Despite all the joking around I do here, I am going into this eyes wide open.10 -
Thanks for all the hugs, prayers, and good thoughts for my dad. His surgery went great. No run for me today, I'm going to get some strength training and yoga in, though.10
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Cool story from Boston Marathon!
http://www.runnersworld.com/training/a19862759/sportsmanship-desiree-linden-boston-marathon0 -
Easy 8 long run Saturday. @PastorVincent it took me some time to realize that you set high sights but approach the realities whith a more conservative and safe approach. Long live the dreamer in you.2
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@7lenny7 crazy how much the temperature changes this time of the year once the sun goes down! I went cycling Wednesday evening, started out in a short-sleeved shirt half an hour before sunset. Half an hour after sunset I had to put on the long-sleeved fleece I brought, and very soon after I was wishing for gloves too... Amazing that zou are already back up to running 10mi now, so shortly after Zumbro!
@MobyCarp Congratulations!!! You ran an amazing race in Boston!
@ddmom0811 @shanaber I'm currently still trying to find the best way to combine running and strength training (plus life in general ) I like my new "Fitnessblender Strong" training plan, but I have to admit I cannot realistically hope to have 2x lower body, 2x upper body, 1x core, 1x "recovery/stretching" workout, 2x climbing, 4-5x running and 1-2x cycling per week. At least not without quitting my job
@shanaber @7lenny7 As far as I know, the "enhanced privacy" on Strava only hides the activity from her profile page. If she shows up on any leader boards or flybys, people can still click on the activity link if it is public at all!!
I found this out last year when I guy from work suddenly knew about hikes or bike rides I had done, even when I ignored his follow request on Strava. Your profile page will still show when you got a new PR. If people really want to put in the effort to be a creepy stalker, they can look for that segment on Strava, search the leader board for your name, and go to the activity page from there. There will be some information hidden (like the time of day when you did the activity), but you can still see the run/ride. You have to add the tickmark at "hide from segment leaderboards" for the activity as well to avoid that.
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Work has been crazy last week again! I didn't get any chance to post here at all, but at least I did squeeze in a bit of time for exercise.
Sat, 4/14/2018 - 15.7km run, 30min FBStrong recovery workout
Sun, 4/15/2018 - rest day!
Mon, 4/16/2018 - 4.5km (am) + 9.4km (pm) cycling , 44min FBStrong lower body
Tue, 4/17/2018 - 6.2km run, 42 min FBStrong upper body
Wed, 4/18/2018 - 5.2km (am) + 25km (pm) cycling
Thu, 4/19/2018 - 2x 5.7km cycling with a bit of indoor climbing in between (not very motivated), 30min FBStrong core+HIIT (still not feeling very motivated)
Not enough running, as you can see; and this weekend I have to travel to the birthday on an uncle. Leaving super early on Saturday morning... So I will have to go running tonight, no matter what else happens!2 -
A bit cooler this morning (28F) but it felt good after getting going. I ran from my office parking lot and it was a fairly flat out and back for 5 miles.
Good luck to everyone racing this weekend. I know I saw at least two people running 5k races. Have fun!
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_nikkiwolf_ wrote: »@ddmom0811 @shanaber I'm currently still trying to find the best way to combine running and strength training (plus life in general ) I like my new "Fitnessblender Strong" training plan, but I have to admit I cannot realistically hope to have 2x lower body, 2x upper body, 1x core, 1x "recovery/stretching" workout, 2x climbing, 4-5x running and 1-2x cycling per week. At least not without quitting my job
Gah, same here. I'm doing weights every other day, plus cycling 4x, plus running whenever the weather allows. Just a thought, have you thought about combining all the weight training into two or three full body workouts? Might save some time.2 -
Managed to struggle my way through 5.88 km again in the hot sun today. It was much easier than yesterday, though, even if I didn't go as far.
I am now at 98.5 km for the month, just shy of my 100 km goal!6 -
I get to go shoe shopping after work today...11
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I was going to run after work yesterday (early morning would not have worked) but we have been having some major wind. The haze/pollution was awful and I was out of breath just walking to the mail box SO...I skipped it.
Trail 6K tomorrow. New for me route.3 -
RE: Strength training
It is hard to fit it all in plus work full time plus fill-in-the-blank we have to do. I just finished a strength based cycle and will now focus on marathon training. I plan to fit in two days of strength. Haven't decided if I do two full body days or do one day upper and one day lower. Plus core. Can't forget the core.0 -
RunsOnEspresso wrote: »So I started reading 80/20 Running. I decided to make this my "slow week" that he mentioned early on. I didn't set up my Garmin yet so when I went out tonight I purely watched my Garmin HR zone, not my pace or distance.
First off, holy *kitten* that was hard to go that slow! Also, I had to actually walk a few times to keep in the Garmin easy zone. And my running? Well, that was slower than I walk. I ended at 2.25 miles in 36 minutes (16:40 pace) and an average 144 HR. Please tell me that this gets easier/faster? I will trust the process but I struggle going slow.
I have decided I am either really out of shape or doing something wrong. I will keep reading my book and trying to monitor my HR. My alarm is set for 4 am for Wednesday and Thursday. Friday will be a rest day and Saturday I have a 6k trail race.
I'm still catching up on this thread, lol, but had to comment on this. I just started 80/20 on Wed, we can be 80/20 newbie buddies And yeah, it's definitely a struggle. I'm really not used to going so slow! Last night I did foundation run 3, which was 5 min zone 1, 20 min zone 2, 5 min zone 1. The first two chunks were fine but it was definitely a struggle to get back into zone 1 for the last 5 min, especially since that part of my route trends slightly uphill.
These are the zones that I worked out for myself using the book. I think I managed to get back down to 143 by the end of my final 5 min in zone 1, lol. I still need to figure out how to get them into Garmin and then actually use the zones in my Garmin, lol. Gotta do some research.
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Just got back from a 5 day business trip...won't even try to catch up.
4/1 - Start month on rest day, plus it's Easter = no burn + a lot of calories / hot cross buns.
4/2 - 4 treadmill miles + upper body weights/abs.
4/3 - Unplanned rest day.
4/4 - 4 treadmill miles, then weights and abs.
4/5 - 4.25 treadmill miles. Trek Class.
4/6 - Unplanned rest day (Grrr!)
4/7 - 11 miles. Flat, windy, fun.
4/8 - 3.5 mile treadmill recovery, then weights and abs.
4/9 - Planned rest / life day.
4/10 - 4 treadmill miles. Trek Class, included 20 straight minutes of alternating moderate/tempo incline. Ouch.
4/11 - 4 treadmill miles, then weights and abs.
4/12 - 11 miles. Hot (relatively), but mostly comfortable.
4/13 - Rest day.
4/14 - Business trip prep.
4/15 - Travel day.
4/16 - 4 miles on hotel treadmill, then weights.
4/17 - 4 miles on hotel treadmill.
4/18 - No time due to business trip.
4/19 - Travel / nap day.
4/20 - 5 easy miles. HM on Sunday.
58.75/1106 -
Group question.
How long is it before you order a new chest strap, when you can't find the old one after being on recovery for 12 weeks?
I'm thinking hours.1 -
@noblsheep @shanaber @lporter229 @_nikkiwolf_ and any others doing weights (@whatmerunning).
I need to do weights. (Lots of Flappin , and no action). I'm going to phone the doc and see if I can do any weights, and if so schedule time with a trainer.3 -
KatieJane83 wrote: »RunsOnEspresso wrote: »So I started reading 80/20 Running. I decided to make this my "slow week" that he mentioned early on. I didn't set up my Garmin yet so when I went out tonight I purely watched my Garmin HR zone, not my pace or distance.
First off, holy *kitten* that was hard to go that slow! Also, I had to actually walk a few times to keep in the Garmin easy zone. And my running? Well, that was slower than I walk. I ended at 2.25 miles in 36 minutes (16:40 pace) and an average 144 HR. Please tell me that this gets easier/faster? I will trust the process but I struggle going slow.
I have decided I am either really out of shape or doing something wrong. I will keep reading my book and trying to monitor my HR. My alarm is set for 4 am for Wednesday and Thursday. Friday will be a rest day and Saturday I have a 6k trail race.
I'm still catching up on this thread, lol, but had to comment on this. I just started 80/20 on Wed, we can be 80/20 newbie buddies And yeah, it's definitely a struggle. I'm really not used to going so slow! Last night I did foundation run 3, which was 5 min zone 1, 20 min zone 2, 5 min zone 1. The first two chunks were fine but it was definitely a struggle to get back into zone 1 for the last 5 min, especially since that part of my route trends slightly uphill.
These are the zones that I worked out for myself using the book. I think I managed to get back down to 143 by the end of my final 5 min in zone 1, lol. I still need to figure out how to get them into Garmin and then actually use the zones in my Garmin, lol. Gotta do some research.
I am going to really do the workouts starting 4/30. I just played around a bit because I've got vacation this coming week.
I cannot tell you were to find the heart rate zones because I can never find it, even when I follow their directions! I just have to keep clicking until it appears. Found it! You have to go to the device settings and then there is a User Settings tab. It's under that (on the web, app I'm not sure)
My HR zones are lower than that. I was thinking of redoing my lactate threshold run and my math. LOL
This is what I entered in Garmin:
Zone 1 115
Zone 2 131
Zone 3 154
Zone 4 164
Zone 5 1711 -
@elise4270 - I would just order the new strap. If you find the old one you can always just have a spare and alternate between them.
Doing weights is great - other than being sore for a day or two afterwards I love it, love how it makes me feel and love being strong. It catches people off guard and I love the look on their faces when I lift something heavy - at the gym or at a store I do recommend working with a trainer at least initially - for the incentive and to make sure you are getting the form down correctly. You need to be patient with it and go at it slowly (just like getting back to running). It takes time to build up the strength and start seeing results. @ddmom0811 - worked with a trainer for a while I think and now she trains herself. She may have some recommendations on the programs she uses and what she liked or didn't.1 -
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4/1 = rest day...sort of (moving day)
4/2 = 9.5 miles
4/3 = Vinyasa yoga class and 3.5 miles
4/4 = 3 dreadmill Miles and 20 minutes strength training
4/5 = travel for work
4/6 = travel for work
4/7 = 13 miles (Outlaw 1/2 Race)
4/8 = rest day
4/9 = 7 miles and strength training
4/10 = yoga class
4/11 = 10 miles
4/12 = 3.5 miles
4/13 = 14 miles
4/14 = running rest day - walked the pups instead
4/15 = 10 miles Run/Walk intervals with the running group
4/16 = 3 miles and 30 minutes strength training
4/17 = 6 miles
4/18 = rest day (stupid work crap)
4/19 = 15 miles
OMG it was so perfect today on my LSR ...60 degrees, light breeze, sunny, and the trees finally stopped bleeding farkin’ pollen everywhere!!!!
It did not even become an effort / struggle until mile 13. I wish all runs were like today. Ahhhhh....
The only thing that would have made it better is non-lame running shoes. I have the running store penned in my calendar for tomorrow morning. It’s weird how much running has made me excited for new shoes. LOL
April mileage goal = 125 miles / April miles complete = 97.5 miles5 -
@noblsheep @shanaber @lporter229 @_nikkiwolf_ and any others doing weights (@whatmerunning).
I need to do weights. (Lots of Flappin , and no action). I'm going to phone the doc and see if I can do any weights, and if so schedule time with a trainer.
@Elise4270 I went in with a friend and hired a personal trainer for 6 weeks of weight / strength training sessions. It really did make a huge difference — both in my running and the way my clothes fit. She gave us several workouts to do 2x a week.
I actually really hate strength training workouts in the gym. I have to force myself to do them by reminding myself of the benefits.1 -
RunsOnEspresso wrote: »RE: Strength training
It is hard to fit it all in plus work full time plus fill-in-the-blank we have to do. I just finished a strength based cycle and will now focus on marathon training. I plan to fit in two days of strength. Haven't decided if I do two full body days or do one day upper and one day lower. Plus core. Can't forget the core.
If you only plan on two days, full body is probably better. Each muscle group optimally should be hit twice a week minimum. Also you don't need a dedicated core program if you are doing heavy compound lifts with free weights - compound lifts active your core more than most supposed "core" movements. But if you really want to crank your core up to eleven, try an ab roller - because it's an extension exercise instead of a contraction exercise it's more in line with how your core is supposed to work, it costs eight dollars at Walmart and fits in a carry-on, and it will make grown men cry.1 -
rheddmobile wrote: »RunsOnEspresso wrote: »RE: Strength training
It is hard to fit it all in plus work full time plus fill-in-the-blank we have to do. I just finished a strength based cycle and will now focus on marathon training. I plan to fit in two days of strength. Haven't decided if I do two full body days or do one day upper and one day lower. Plus core. Can't forget the core.
If you only plan on two days, full body is probably better. Each muscle group optimally should be hit twice a week minimum. Also you don't need a dedicated core program if you are doing heavy compound lifts with free weights - compound lifts active your core more than most supposed "core" movements. But if you really want to crank your core up to eleven, try an ab roller - because it's an extension exercise instead of a contraction exercise it's more in line with how your core is supposed to work, it costs eight dollars at Walmart and fits in a carry-on, and it will make grown men cry.
Hahaha! Oh I gotta get one!0 -
@elise4270 - I would just order the new strap. If you find the old one you can always just have a spare and alternate between them.
Doing weights is great - other than being sore for a day or two afterwards I love it, love how it makes me feel and love being strong. It catches people off guard and I love the look on their faces when I lift something heavy - at the gym or at a store I do recommend working with a trainer at least initially - for the incentive and to make sure you are getting the form down correctly. You need to be patient with it and go at it slowly (just like getting back to running). It takes time to build up the strength and start seeing results. @ ddmom0811 - worked with a trainer for a while I think and now she trains herself. She may have some recommendations on the programs she uses and what she liked or didn't.
Last time I did weights, thought I start that 5x5 strong lifts program. I couldn't walk for a week. So sore. Couldn't even go run I was so sore. It'll take me some time to work up to 2 days a week. Unless I get smart and cut the weight back (or suck it up).
You see people that have "worked out" for years and they don't look any different? That'll be me, if I don't have a plan, or help.
I'ma call the doc and ask. I can do upper body, but then I can just go swim with my paddles... Which I've slacked on lately.0 -
rheddmobile wrote: »RunsOnEspresso wrote: »RE: Strength training
It is hard to fit it all in plus work full time plus fill-in-the-blank we have to do. I just finished a strength based cycle and will now focus on marathon training. I plan to fit in two days of strength. Haven't decided if I do two full body days or do one day upper and one day lower. Plus core. Can't forget the core.
If you only plan on two days, full body is probably better. Each muscle group optimally should be hit twice a week minimum. Also you don't need a dedicated core program if you are doing heavy compound lifts with free weights - compound lifts active your core more than most supposed "core" movements. But if you really want to crank your core up to eleven, try an ab roller - because it's an extension exercise instead of a contraction exercise it's more in line with how your core is supposed to work, it costs eight dollars at Walmart and fits in a carry-on, and it will make grown men cry.
My core needs more work. I already have an ab roller. I've been doing strength training in various ways since high school.0 -
@elise4270 - I would just order the new strap. If you find the old one you can always just have a spare and alternate between them.
Doing weights is great - other than being sore for a day or two afterwards I love it, love how it makes me feel and love being strong. It catches people off guard and I love the look on their faces when I lift something heavy - at the gym or at a store I do recommend working with a trainer at least initially - for the incentive and to make sure you are getting the form down correctly. You need to be patient with it and go at it slowly (just like getting back to running). It takes time to build up the strength and start seeing results. @ddmom0811 - worked with a trainer for a while I think and now she trains herself. She may have some recommendations on the programs she uses and what she liked or didn't.
Elise, I will send you the training plan I am using now. I just don't know what I'm doing when it ends in 2 weeks!
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Group question.
How long is it before you order a new chest strap, when you can't find the old one after being on recovery for 12 weeks?
I'm thinking hours.
My watch does optical HR (Garmin Fenix 3 HR), but I've been thinking for awhile about getting a chest strap because:
1. Greater HR accuracy.
2. If I get the Garmin HR Run, there are additional data points that I can use as well.
I'm not sure why I've been reluctant so spend $100 on this since I am spending $300+ just on race fees this year (and not even that many races!) plus about as much or more on hotels for out of town races.1 -
midwesterner85 wrote: »Group question.
How long is it before you order a new chest strap, when you can't find the old one after being on recovery for 12 weeks?
I'm thinking hours.
My watch does optical HR (Garmin Fenix 3 HR), but I've been thinking for awhile about getting a chest strap because:
1. Greater HR accuracy.
2. If I get the Garmin HR Run, there are additional data points that I can use as well.
I'm not sure why I've been reluctant so spend $100 on this since I am spending $300+ just on race fees this year (and not even that many races!) plus about as much or more on hotels for out of town races.
Mine does the optical HR too, Fenix 5S. I love all the additional metrics for me to compare and see how the numbers jive with how the run felt.
A coworker got behind today so I'm jumping in... No time to order one . Maybe when I'm in San Antonio Monday I can just buy one from somewhere and not have to wait for it. I plan on a few TM run while there.
Haven't called docs office either... Dang co-workers.1 -
@elise4270 - I would just order the new strap. If you find the old one you can always just have a spare and alternate between them.
Doing weights is great - other than being sore for a day or two afterwards I love it, love how it makes me feel and love being strong. It catches people off guard and I love the look on their faces when I lift something heavy - at the gym or at a store I do recommend working with a trainer at least initially - for the incentive and to make sure you are getting the form down correctly. You need to be patient with it and go at it slowly (just like getting back to running). It takes time to build up the strength and start seeing results. @ddmom0811 - worked with a trainer for a while I think and now she trains herself. She may have some recommendations on the programs she uses and what she liked or didn't.
Elise, I will send you the training plan I am using now. I just don't know what I'm doing when it ends in 2 weeks!
Thanks!!!!0
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