May 2018 Running Challenge

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  • PastorVincent
    PastorVincent Posts: 6,668 Member
    lporter229 wrote: »
    I will have to investigate importing that into Strava. There was no immediately clear way to do it with the app, but I will have a look at the website.

    You have to export it from the Run Keeper website as a GPX file, then import it at the Strava website.
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?

    That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.

    Our plans changed and it looks like I'll be able to do a 5k on June 2 after all. It's for a Celiac-awareness group and my daughter and hubby both have Celiac, so it's definitely more about the cause than the run. I've only done one other 5k and it was at Red Rocks and a super wacky course (my first two miles were 8mm which is WAYYYY fast for me, and the last mile was 16mm because it was entirely uphill and included the full set of stairs at RR). The Gluten Free Gallop is a few laps around a lake on a flat bike path in the 'burbs.

    Would the solid course of action be to run a few miles pre-race and then be super warmed up for the race? If I have my sluggish miles out of the way before the gun, then I suppose the idea is that I can just haul *kitten* for three miles? I mean, I won't win or anything, but I kind of want to know what my "5k race pace" is.
  • lporter229
    lporter229 Posts: 4,907 Member
    PastorVincent wrote: »
    lporter229 wrote: »
    I will have to investigate importing that into Strava. There was no immediately clear way to do it with the app, but I will have a look at the website.

    You have to export it from the Run Keeper website as a GPX file, then import it at the Strava website.

    Thanks, I figured it out.
  • lporter229
    lporter229 Posts: 4,907 Member
    fitoverfortymom wrote: »

    Would the solid course of action be to run a few miles pre-race and then be super warmed up for the race? If I have my sluggish miles out of the way before the gun, then I suppose the idea is that I can just haul *kitten* for three miles? I mean, I won't win or anything, but I kind of want to know what my "5k race pace" is.

    Definitely! Good luck and have fun!
  • Scott6255
    Scott6255 Posts: 2,556 Member
    juliet3455 wrote: »
    Scott6255 wrote: »
    @Orphia 38k for a training run is HUGE!! And feeling good afterwards is even better! Way to go. I don't want to sound like your other half, but what plan has you doing a 38k training run on a weekday? :)

    I don't care what her plan is - all I know is what she does works for her life schedule and that is all that matters.
    Awesome and inspiring as always Miss Orphia.

    I wasn't bashing her plan or criticizing in anyway (I even included a smiley emoji after all). I was just curious because rarely does a training run (for us mere mortals) include mileage longer than about 20 miles (32k).
    Sorry if it came across that way. I think that was an AMAZING feet (yes, pun intended) :#
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    fitoverfortymom wrote: »
    Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?

    That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.

    @fitoverfortymom I've found that the key for me to do well in a 5K is to have a good warmup run of at least 2 miles before the 5K. Get those crappy miles out of your system so you're into your good miles at the start. Time it so you have some rest before the race starts, but not too much rest. @MobyCarp likes to warm up by running the entire 5k course before the actual race. Not only do you get your warm up, but you get a course preview.

  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    edited May 2018
    7lenny7 wrote: »
    fitoverfortymom wrote: »
    Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?

    That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.

    @fitoverfortymom I've found that the key for me to do well in a 5K is to have a good warmup run of at least 2 miles before the 5K. Get those crappy miles out of your system so you're into your good miles at the start. Time it so you have some rest before the race starts, but not too much rest. @MobyCarp likes to warm up by running the entire 5k course before the actual race. Not only do you get your warm up, but you get a course preview.

    I also like a course preview run. I usually pre-run most of my courses when I can anyway, but usually during training; not on race day. I doubt I'll run the whole thing, but it will be a combination of everything you just said.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    What the fart MFP? Where'd my post go!

    *Pfft*

    *Sigh*

    @PastorVincent Thanks for the altra info. I'll keep them in mind as my needs change. (Fingers crossed)

    I think I do best in 5-8 drop, good proprioception, and some stability since I pronate on one side. I can usually find this in just about any brand of trail shoe. Road shoe is another story. I'd definitely like to get comfortable a zero drop shoe. You'd think it'd be where I belong since I'm barefoot all the time.

    group what shoes do you favor and why?

    @shanaber Thanks for the shoe recommendation! I'll check them out. I have reservations about the Scott's since they are so hard to find and not well known. And no reason a girl couldn't have two pair of trail shoes :wink:
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    I have Altra Lone Peak 3.5s for trails and love the zero drop. They are great and grippy for technical stuff.

    My road shoes (new) are Saucony GT somethings. I don't adore them, but I don't dislike them either.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    *giddily clapps wildly*

    SHOES! :smiley:
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i love my saucony xodus gtx. but i don't think they make them any more
  • lporter229
    lporter229 Posts: 4,907 Member
    My trail shoes are La Sportiva Bushidos. They are super rigid and grippy but also lightweight. They have a 6mm drop. They came highly recommended by the sales guy at REI and I was not disappointed.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    fitoverfortymom wrote: »
    7lenny7 wrote: »
    fitoverfortymom wrote: »
    Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?

    That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.

    @fitoverfortymom I've found that the key for me to do well in a 5K is to have a good warmup run of at least 2 miles before the 5K. Get those crappy miles out of your system so you're into your good miles at the start. Time it so you have some rest before the race starts, but not too much rest. @MobyCarp likes to warm up by running the entire 5k course before the actual race. Not only do you get your warm up, but you get a course preview.

    I also like a course preview run. I usually pre-run most of my courses when I can anyway, but usually during training; not on race day. I doubt I'll run the whole thing, but it will be a combination of everything you just said.

    This seems to happen to all distance runners. The more you push into longer runs, the more your shorter runs suffer. The only way to do good in the shorter runs is... well to make them longer by adding a warm up. I do not know the WHY behind it, but I have observed this in everyone I have coached or met. So must be true :)
  • RunsOnEspresso
    RunsOnEspresso Posts: 3,218 Member
    edited May 2018
    5/1/18 2 miles
    5/2/18 1.8 miles
    5/3/18 1.85 miles
    5/4/18 2 miles
    5/5/18 2 miles
    5/6/18 6 miles

    5/7/18 rest
    5/8/18 2.35 miles
    5/9/18 2.15 miles
    5/10/18 2 miles
    5/11/18 rest
    5/12/18 2.15 miles
    5/13/18 7 miles

    5/14/18 2 miles
    5/15/18 2.1 miles
    5/16/18 1.9 miles
    5/17/18 1.95 miles
    5/18/18 2.01 miles

    Total 41.26 miles

    I didn't mess up my speed work or watch today! Woo!

    @cburke8909 @shanaber @MobyCarp

    I'm not set on my current zones. I'm using May and June as my experimental runs before I dive into marathon training in July. I'm also kind of waiting to see if there is anything wrong with me (dizziness/nausea when HR gets into 170s/180s - not sure if they are related but that tends to be when it occurs). Doctors appt on 6/1 for all the bloodwork and stuff. My resting HR is usually around 55. Walking is usually under 100. If I'm walking fast and talking it goes 100-115. Somedays my HR seems to jump higher quicker than others. Just trying to watch everything lol I'll have to keep educating and testing stuff.

    @Elise4270 I have brooks for all my road shoes. I have brooks and saucony for trail. I prefer the saucony.
  • 5BeautifulDays
    5BeautifulDays Posts: 683 Member
    edited May 2018
    shanaber wrote: »

    I am heading off for DC for our niece's graduation. Hoping to get some running in around the National Mall as long as it isn't thunder and lightening!

    There are some lovely trails by the tidal basin, too. The cherry blossoms are done, but it is still really pretty there. Enjoy the graduation!

    ******************************
    Another rainy treadmill day for me. I did 2 slow miles with a little cool-down walk at the end.

    13.75/10 running and 21 total forward movement for May!


  • polskagirl01
    polskagirl01 Posts: 2,024 Member
    fitoverfortymom wrote: »
    Would the solid course of action be to run a few miles pre-race and then be super warmed up for the race? If I have my sluggish miles out of the way before the gun, then I suppose the idea is that I can just haul *kitten* for three miles? I mean, I won't win or anything, but I kind of want to know what my "5k race pace" is.
    YES! A nice, slow warmup can do wonders for those shorter races.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    MAY GOALS, REHAB SMART, 10 hours of activity for the month. Work up to 3 minutes of running and 10mpw. 

    4---30 minutes stationary bike.
    4---68 minutes, 3.46 miles walk
    5---30 minutes bike, 7.25 miles
    5---22 minutes, 1.70 miles PT run 15(1,1)
    7---20 minutes, 1.44 miles (2,2)
    8---30 minutes, 2.14 miles 7(2,2)
    11---30 min mtn bike, 4.29
    12---30 min 2.35 miles PT run (2,2 ish)
    12---30 min bike, 6.61 miles
    12---80 min walk, 4.5 miles
    15---64 min, 4.62 (2,1-3,2-2,1) PT run
    17---65 minute walk, 3.45 miles
    18---28 min swim
    18---60 min walk, 2.92 mi
    18---46 minutes, 6.25 miles mtn bike

    605 minutes/26.58 miles

    Upcoming Races
    June 1 GOTR 5K
    October 14th Spirit of Survival Lawton OK. Quarter Marathon
    March 31, 2019 A2A Undecided distance
    April 28, 2019OKC Memorial Marathon (half)

    Tldr didn't run. :wink:
  • abutcher2122
    abutcher2122 Posts: 175 Member
    An easy 2.2mi before tomorrow’s 10K. Almost ended up flat as a pancake, some douchenozzle didn’t slow down as I was crossing the intersection and if I didn’t put on a bust of speed he would have clipped more than the back of my foot. Some people I tell ya.
    @shanaber How much we talkin? Haha jk
    exercise.png
  • MegaMooseEsq
    MegaMooseEsq Posts: 3,118 Member
    edited May 2018
    Thanks for all of the responses - I'll poke around at those training plans and see if I get any ideas. I've never run in a race before and am signed up for a 5k in October, but have been thinking I might try and find a sooner 5k and upgrade October to a 10k, which might make now a good time to look into the beginner 10k plans. At this point it's more bucket list than anything else, but both feel doable once at least, and maybe I'll get the racing bug!

    Right now I'm kind of doing what @shanaber described - fitting a couple weekday runs into my available time and then seeing how far I can go on the weekend. @Stoshew71: My long runs are probably closer to 50% of my weekly milage right now, but that should change when I add a fourth running day in a couple of weeks. I'm balancing running with lifting heavy three days a week and will be going down to two days a week when I add the fourth day of running, then see how that feels for a few weeks. I've generally been able to balance both although I know it's not the ideal combination.

    ETA: I just finished looking at the HH novice 10k plan, @fitoverfortymom, and it's really not all that dissimilar from what I've been doing. Of course, my idea of cross training isn't especially acceptable based on that plan, but otherwise, I feel like I'm probably on track.
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    Stoshew71 wrote: »
    With regards to long runs, the basic accepted rule is that your long run should fall somewhere between 25%-35% of your total weekly mileage.

    Note that you can only use the low end of that range (25%) if you do at least 5 runs per week.

    You can only use the high end of that range if you do at least 4 runs per week (practically speaking, I know 35% is a smidgen over 33.33%)

    If you only run 3 times per week, I guess you can't do a long run?

    I've always felt this range was too restrictive.

  • MobyCarp
    MobyCarp Posts: 2,927 Member
    fitoverfortymom wrote: »
    Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?

    That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.

    Our plans changed and it looks like I'll be able to do a 5k on June 2 after all. It's for a Celiac-awareness group and my daughter and hubby both have Celiac, so it's definitely more about the cause than the run. I've only done one other 5k and it was at Red Rocks and a super wacky course (my first two miles were 8mm which is WAYYYY fast for me, and the last mile was 16mm because it was entirely uphill and included the full set of stairs at RR). The Gluten Free Gallop is a few laps around a lake on a flat bike path in the 'burbs.

    Would the solid course of action be to run a few miles pre-race and then be super warmed up for the race? If I have my sluggish miles out of the way before the gun, then I suppose the idea is that I can just haul *kitten* for three miles? I mean, I won't win or anything, but I kind of want to know what my "5k race pace" is.

    I'm a big fan of just running the 5K race course easy as a pre-race warmup. Not only do I get a nice long warmup in, but I become familiar with the course, where the inclines and declines are, and most importantly I'll know how far it REALLY is to the finish line when the idiot spectator says, "You're almost done!"
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    7lenny7 wrote: »
    Stoshew71 wrote: »
    With regards to long runs, the basic accepted rule is that your long run should fall somewhere between 25%-35% of your total weekly mileage.

    Note that you can only use the low end of that range (25%) if you do at least 5 runs per week.

    You can only use the high end of that range if you do at least 4 runs per week (practically speaking, I know 35% is a smidgen over 33.33%)

    If you only run 3 times per week, I guess you can't do a long run?

    I've always felt this range was too restrictive.

    I've always felt that the way the range is stated is bass-ackwards. The idea isn't to restrict the length of the long run; it's to ensure a big enough base. Suppose you want to adhere to the standard of a long run being no more than 25% to 35% of your weekly mileage. Now suppose you're training for a marathon, and you want to work up to a 20 mile long run. Do the math, and that tells you that you should be running 57 to 80 miles the week you do a 20 mile long run.

    What's the more useful way of putting it: Restrict your long run because you have a wimpy base; or, your base needs to be broader to support the long run you already know you need to do?
  • girlinahat
    girlinahat Posts: 2,956 Member
    And no reason a girl couldn't have two pair of trail shoes

    Two? Only two? Oh dear. I have failed to be minimalist......

    My current trail shoes are INOV-8’s. I forget which ones they do so many for different terrains. These are one and a half size too big, which is massive but works for me. I had some salomon, but either I made them shrink by not washing after they got muddy or my feet swelled, but I can barely even get my foot in them now.

    I also have some vivobarefoot trail shoes. I love these shoes, especially for pure soft trail. They’ve lost their grippy lugs for shiny rock (and spin off), but grassy tufts they adore. I should replace them with new.

  • katharmonic
    katharmonic Posts: 5,720 Member
    @skippygirlsmom glad to see you check in, and glad your ribs are improved.

    @_nikkiwolf_happy to see you check in also - sorry to hear you weren't feeling well and hope another good sleep helps too.

    Date :::: Miles :::: Cumulative
    05/01/18 :::: 3.5 :::: 3.5
    05/02/18 :::: 2.6 :::: 6.1
    05/03/18 :::: 2.5 :::: 8.7
    05/04/18 :::: 0.0 :::: 8.7
    05/05/18 :::: 7.5 :::: 16.2
    05/06/18 :::: 2.6 :::: 18.8
    05/07/18 :::: 3.8 :::: 22.5
    05/08/18 :::: 3.3 :::: 25.9
    05/09/18 :::: 3.2 :::: 29.1
    05/10/18 :::: 2.0 :::: 31.1
    05/11/18 :::: 0.0 :::: 31.1
    05/12/18 :::: 12.0 :::: 43.0
    05/13/18 :::: 0.0 :::: 43.0
    05/14/18 :::: 3.9 :::: 46.9
    05/15/18 :::: 3.9 :::: 50.8
    05/16/18 :::: 3.1 :::: 53.9
    05/17/18 :::: 0.0 :::: 53.9
    05/18/18 :::: 2.8 :::: 56.7

    A somewhat unplanned day off yesterday because of unexpected changes to my schedule. Today I had my circuit training workout and then decided while I was already sweaty, and it was so nice out, I should just get a run in. I cut it a bit short though because I was pretty exhausted.

    The weekend weather looks terrible (99-100% chance of rain in the morning) and I regret not doing my long run today, but it just wasn't happening. I guess I'll practice running in the rain some more.
  • girlinahat
    girlinahat Posts: 2,956 Member
    edited May 2018
    So weekly mileage.

    Does the body reset on a Sunday ?
    (Monday more likely as many long runs are at weekends).

    So if I want to do a long run (say 20 miles) ideally I need to have done an additional 40 miles over the course of that week (going on a 30% ratio). So three other runs of half marathon distance each.

    Am I going to TRULY be recovered enough to do that 20 mile run? ( research DOES show that those who run more miles hit faster marathon times, but I wonder how long those in the studies have spent building base mileage prior to that?)

    Currently I know I’m pushing my luck, personally. My long run is about 50% of my weekly mileage, BUT, I know I am not running to win any time trophy, and am simply out for time on feet right now, plus cross-training. It’s too late in my marathon training to add much in the way of extra running days. This isn’t the way I want it to be but the best way I can manage it for me, now.

    I know a lot of elites run fortnightly cycles. Is there merit in this? Certainly cut-back weeks every third week are seen in plans, and I’ve seen other plans where the long run is built at a steeper ratio (adding 3-4miles compared to the previous week) AS LONG AS that increase is repeated the following week without further miles added to the long run.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    girlinahat wrote: »
    And no reason a girl couldn't have two pair of trail shoes

    Two? Only two? Oh dear. I have failed to be minimalist......

    Well there is definitely something wrong with me. I passed on buying another pair of shoes before I even tried the first pair I ordered that'll be here Sunday.

    I mowed and we need dandelion killer and grass seed. I opted for neither because I'd have spent 100+$ on stuff that just peeves me off and not critical necessities. Then DH comes home from dropping 70 on a massage... And I realize, I should spend more money. I do make ~53% of the income... I should spend 53% of the "outcome" :smiley:

    So. I SHOULD have more shoes and dandelion killer and grass seed and a citronella plant while I'm there!

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