October 2018 Monthly Running Challenge
Replies
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PastorVincent wrote: »fitoverfortymom wrote: »@MegaMooseEsq You can't go wrong with Hal.
Yeah, I used Hal for my first full and my wife used it for her first 1/2 and her first full. Good plans. Everyone has opinions on this of course, but eh, they work.
Agreed. Hal just happens to be a schedule of running that works well for me with an amount of miles I can achieve every week. I've done better on each of my races than I expected, so it must be working. I modified his Marathon Novice 2 plan for my 50k rather than his ultra plan, though, since I've never run a marathon. I just mathed up the miles a little.0 -
MegaMooseEsq wrote: »PastorVincent wrote: »MegaMooseEsq wrote: »@PastorVincent: It’s from a decade ago, but I recently read an article suggesting that for competitive but non-elite athletes it’s better to go out fast in the 5k. It was just one study of college cross-country female athletes and I have no idea what other research is out there but it made a certain amount of sense to me.
Jeff Galloway disagrees
https://www.runnersworld.com/training/a20790534/learn-how-to-run-negative-splits/
And others...
https://running.competitor.com/2016/10/training/how-and-why-to-hit-negative-splits-in-your-next-race_156775
https://runnersconnect.net/running-questions/negative-splits-in-races/
http://mojoforrunning.com/training-to-run-negative-splits/
(etc)
But really, unless you have a shot at winning... just do what works for you. I mean it is not like the vast majority of us will ever take home a prize bucket of money.
If you are in that group, listen to your coach you dope.
There are way too many good runners in their 30s and 40s for me to be competitive right now, so my goal is to keep running and healthy long enough that I can eventually be AG competitive. It'll probably take another couple decades, but at a certain point, I can just kneecap Tiffany on the way to the buffet and that 80-84F AG award will be mine!
Haha that’s my plan too!
Although I once won $10 for placing 3rd female. The fact that the race was tiny is irrelevant
I got an age group win in February thanks to a small race and really cold weather. Take it where you can get it.5 -
rheddmobile wrote: »PastorVincent wrote: »MegaMooseEsq wrote: »@PastorVincent: It’s from a decade ago, but I recently read an article suggesting that for competitive but non-elite athletes it’s better to go out fast in the 5k. It was just one study of college cross-country female athletes and I have no idea what other research is out there but it made a certain amount of sense to me.
Jeff Galloway disagrees
https://www.runnersworld.com/training/a20790534/learn-how-to-run-negative-splits/
And others...
https://running.competitor.com/2016/10/training/how-and-why-to-hit-negative-splits-in-your-next-race_156775
https://runnersconnect.net/running-questions/negative-splits-in-races/
http://mojoforrunning.com/training-to-run-negative-splits/
(etc)
But really, unless you have a shot at winning... just do what works for you. I mean it is not like the vast majority of us will ever take home a prize bucket of money.
If you are in that group, listen to your coach you dope.
I'd like to point out the study advocating a fast start was on 5k and the Galloway article is specifically marathon based. Also, the study contains the caveats that it's probably only effective for non-elite non-beginner runners who have some idea of their pacing but probably start too slowly.
Speaking for myself, the fastest 5k I ever ran, more than a minute faster than my usual, I ran one mile as fast as possible, slowed to a walk for one minute to recover, then finished. I wasn't even trying to run 5k fast that day, just testing out my fast mile speed. But since my usual 5k pace is slightly under 10 minutes, and my fast mile that day was 7:40, that meant even adding in a minute of walking I was still more than a minute faster than my typical pace, plus I started the second run interval well rested from walking. Isn't there a guy who has done studies showing that most non-elite marathoners can shave a lot of time off by run/walking?
Anecdotally, I tend to run/walk on trail, especially as my long run gets into 18+ mile territory. I had two identical 18m runs and my walk/run was the same as my run. Had I needed to run further, I think the run/walk would have been faster, especially walking hills. I could run faster on the flatter sections than had I had to use those stretches to recover.
I also walked the uphills at my recent HM and definitely performed overall faster than my anticipated finish.
I'm definitely continuing the walk/run approach (ETA: on trail) because it seems to help me mentally and the data seems to support for me that it's faster.4 -
fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »@MegaMooseEsq You can't go wrong with Hal.
Yeah, I used Hal for my first full and my wife used it for her first 1/2 and her first full. Good plans. Everyone has opinions on this of course, but eh, they work.
Agreed. Hal just happens to be a schedule of running that works well for me with an amount of miles I can achieve every week. I've done better on each of my races than I expected, so it must be working. I modified his Marathon Novice 2 plan for my 50k rather than his ultra plan, though, since I've never run a marathon. I just mathed up the miles a little.
Honestly, a 50k is not that much farther than a marathon. Probably could have just run the plan and be fine. But I am a fan of more miles so I like your idea better. 2 -
fitoverfortymom wrote: »rheddmobile wrote: »PastorVincent wrote: »MegaMooseEsq wrote: »@PastorVincent: It’s from a decade ago, but I recently read an article suggesting that for competitive but non-elite athletes it’s better to go out fast in the 5k. It was just one study of college cross-country female athletes and I have no idea what other research is out there but it made a certain amount of sense to me.
Jeff Galloway disagrees
https://www.runnersworld.com/training/a20790534/learn-how-to-run-negative-splits/
And others...
https://running.competitor.com/2016/10/training/how-and-why-to-hit-negative-splits-in-your-next-race_156775
https://runnersconnect.net/running-questions/negative-splits-in-races/
http://mojoforrunning.com/training-to-run-negative-splits/
(etc)
But really, unless you have a shot at winning... just do what works for you. I mean it is not like the vast majority of us will ever take home a prize bucket of money.
If you are in that group, listen to your coach you dope.
I'd like to point out the study advocating a fast start was on 5k and the Galloway article is specifically marathon based. Also, the study contains the caveats that it's probably only effective for non-elite non-beginner runners who have some idea of their pacing but probably start too slowly.
Speaking for myself, the fastest 5k I ever ran, more than a minute faster than my usual, I ran one mile as fast as possible, slowed to a walk for one minute to recover, then finished. I wasn't even trying to run 5k fast that day, just testing out my fast mile speed. But since my usual 5k pace is slightly under 10 minutes, and my fast mile that day was 7:40, that meant even adding in a minute of walking I was still more than a minute faster than my typical pace, plus I started the second run interval well rested from walking. Isn't there a guy who has done studies showing that most non-elite marathoners can shave a lot of time off by run/walking?
Anecdotally, I tend to run/walk on trail, especially as my long run gets into 18+ mile territory. I had two identical 18m runs and my walk/run was the same as my run. Had I needed to run further, I think the run/walk would have been faster, especially walking hills. I could run faster on the flatter sections than had I had to use those stretches to recover.
I also walked the uphills at my recent HM and definitely performed overall faster than my anticipated finish.
I'm definitely continuing the walk/run approach because it seems to help me mentally and the data seems to support for me that it's faster.
So all bets are off for trial. Trail conditions will often make keeping a constant pace beyond impossible. I think ALL runners do some degree of run/walk/crawl/scrabble on trail ultras, pending conditions.4 -
PastorVincent wrote: »fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »@MegaMooseEsq You can't go wrong with Hal.
Yeah, I used Hal for my first full and my wife used it for her first 1/2 and her first full. Good plans. Everyone has opinions on this of course, but eh, they work.
Agreed. Hal just happens to be a schedule of running that works well for me with an amount of miles I can achieve every week. I've done better on each of my races than I expected, so it must be working. I modified his Marathon Novice 2 plan for my 50k rather than his ultra plan, though, since I've never run a marathon. I just mathed up the miles a little.
Honestly, a 50k is not that much farther than a marathon. Probably could have just run the plan and be fine. But I am a fan of more miles so I like your idea better.
I'm super paranoid that I wouldn't be able to do it, so I tossed in a few extra each week. My longest long run will be 25 miles. I don't want to cross the marathon distance until I actually do the 50k.4 -
Also, I love the rationale that a 50k is not much further than a marathon. It's more like bonus miles.6
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fitoverfortymom wrote: »Also, I love the rationale that a 50k is not much further than a marathon. It's more like bonus miles.
It is a SMALL ultra. A mini-ultra-marathon if you like 2 -
I've done run/walk and I've done all runs. Just depends on how I feel. I prefer running the entire time but if I am struggling with breathing I'll walk.
I think I am going to have to adopt a run/walk to finish a marathon. Even though I don't want to.2 -
RunsOnEspresso wrote: »And made my own from a mash up of plans and what I've learned.
Jenny Hadfield is also a negative split fan although she uses a color analogy. Yellow for the first X miles, orange for the next couple then red for the last tiny bit.
She also uses the term fishing, which I always do called it picking off the other runners 😂
Making up or I call it Adjusting the schedule to fit life and existing running abilities is very common and I think anyone with a few training cycles completed should be capable of handling it. Someday's you dial it back - other days you ramp up.
I love the term Fishing - because that's exactly what I do. Start out easy to not get dragged out by the Speed Demons and then after the pace rabbits have settled down I go Fishing, one or two at a time until you catch up to the people who are a fairly close pace match to me then it gets a little harder.
A gorgeous fall day - Sunshine, not a cloud in the sky, no wind and 13C. Shorts and T-Shirt type weather.
A tale of 3 runs tonight, or it felt like 3 differant runs.
1) Went out for a planned 10k - right from the start my hamstrings, quads and calf's felt tight and twitchy. Just plodding along enjoying the warmth and sunshine as I ran south west into the evening sun.
2)Between 2 & 3 km suddenly felt like everything relaxed. Picked up the pace a bit and decided to change my route and eliminate a Pipeline and Fence Crossing that required a very high step to get over them with out getting tripped up. Why risk waking up the hammy's and quads? Cut across the grassy field at the top end of what we call Mann Flatt's then turned and headed north for home.
3) With the sun at my back now I realized that a brutal North Wind had picked up and I am running straight into it, in shorts and a t-shirt - yea really wished I had on long sleeves and pants. I was cold, especially my hands. Meeting people on the trails who had on long sleeve sweaters and a couple who had puffy down vest's. The dog walkers were all very responsible tonight - either short leashing when we met or having them sit/stay. Usually it seems like their is always the one wild out of control mobile tripper.
2017-10-04 YTD 1147.87 km
2018-10-04 YTD 820.96 km Wow I knew I wasn't having a great year but 327 km less than last year at this time.
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I had a few critters on the path today I had to keep avoiding that got me thinking of you guys, these are about as dangerous as you get here. What do you think, do I need pepper spray? Must have seen about a dozen of them but it's OK, I survived!
First thing is to try to just out-run them. If that's too hard, next time run with some other runner that you are able to out-run if need be.
4 -
Not sure if it's worth it, but i had a promo for KT tape.
Promo code KTWelcome for 20% off0 -
8.27 miles in town after dark tonight (12 hr. day at work).
6 -
Thanks to everyone who commented on my woe is me post. I don't have time to comment back on everyone's comments, but I saw them all and appreciate it. I'm feeling a bit better. I still struggle with time management, but that's because it is a REAL issue. However, I refuse to let life beat me down. I also refuse to allow my health to suffer, whether that's physical or mental or both. I've been down that road in the past. I need to run because it keeps me both physically and mentally healthy.
Baked potatoes with leftovers from the freezer are on the menu in my house for next week. We've termed them dump potatoes. Thanks for that idea!
That being said, today's run was kind of a crap shoot. I was scheduled to run 4.5 miles, but I've got a 5k race on Sunday, which is supposed to be a four mile day according to my training plan. So I decided that today I would do 5.5 miles to make up for it. No big deal as I like longer slower runs. I stopped at 3 miles because instead of putting my running socks on, I ran in my compression socks (I have two genetic blood clotting disorders). The frigging things were giving me a blister on the bottom of my left big toe. So tonight, I got the other two and a half in with proper socks on my feet.
October Goal: 100 miles
10/1: planned rest day
10/2: 4.5 miles
10/3: 9 miles
10/4: 5.5 miles
Total: 19 miles
UPCOMING RACES
October - Illinois Homecoming 5k (7th)
November - 5 mile Bare Bones Turkey Trot (22nd)
December -
COMPLETED RACES
January - Frosty 5k
February - Run for the Chocolate 5k
March - Penguin in the Park 5k
April - Lake Sara Dam 5k
May - Run Through the Jungle 5k
June - French Fried 5k
July - Firecracker 5k
August - Happy Birthday to Me virtual 10k
September 7th - 5k Glow Run9 -
I had a few critters on the path today I had to keep avoiding that got me thinking of you guys, these are about as dangerous as you get here. What do you think, do I need pepper spray? Must have seen about a dozen of them but it's OK, I survived!
Reminds me of the run where I had to change route as there were too many worms on the trail to avoid stepping on a few.
When it comes to snails though, as a gardener, all I can say is squash 'em!!4 -
eleanorhawkins wrote: »@Avidkeo may be a silly suggestion but would you feel more motivated to do a bit of strength training in the mornings and your runs on those days at night?
I really do think it's important to avoid injury so I force myself to get one full body session in per week at the very least, and I do an intense upper body dumbell workout on one of my rest days. Sorry legs but I like the way my shoulders look when I lift hehehe
Good question. I do my running in the morning for many reasons, the biggest being kids. Running in the evening means missing out on time with them, or leaving my run really late and potentially skipping it entirely. Running first thing means I get it done for the day. If I do weights in the evening I can encourage them to "join in" and still have time with them. Also heading into summer, its going to be way to hot to run at night very soon. I just need to sick it up and make it a priority. I did all of last year, the kids just know that for half an hr after dinner, mummy works out. I don't know why I'm holding back now. I think its a bit of guilt because inevitably my DH watches them and he's already had them all day. I just need to change my mindset.
Pretty much the same as me then, but I have the advantage of being self-employed and working from home so I can grab the dumbbells whenever I have a few minutes to spare.
Encouraging the kids to join in really is the best thing we can do for them, make it a game :-)
7 -
Finally got some runs on the board! Have spent most of the month clocking up the kms in the pool.
5.25km tonight
8 -
10/1 3.22
10/2 5.17
10/3 2.43
10/4 lower body/core circuit
10/5 3.4
@RunRachelleRun glad to hear your healing well.
I know I need to take rest days, but my attitude truly misses it when I fail to get at least a short run in. Lifting was great, but started the session too late to run afterwards and felt off all day. This happen to anyone else?
This morning's run made me realize just how dark it is out here at 0545, usually in my car so I see it all through headlights, but I am travelling today and ran near home before heading outon my trip. Gotta go back to last month's thread and look over those headlamp recommendations. Long slow run tomorrow, will be checking out parts of the course for my HM at the end of the month.
Upcoming races
10/27 Haunted Half-Jonesborough,TN8 -
Hello all!
Well, I am brand new to this challenge, I'm not a runner but I love to walk and I could walk for miles while listening to my playlists. I do love to challenge myself, basically have to keep my body moving. I am a 70 year old great grandmother who does boot camp for an hour every M-W-F beginning at 5:30 a.m. My husband and I are members at a gym and I will workout with him from time to time. I love to golf and I walk 18 holes 2 days/week weather permitting. I have no idea where to start with a goal so I will shoot for 25 miles and go from there next month.
Looking forward to making some great strides with this challenge.
Amazing! I am all about doing all you can for as long as you can. I tell everyone my goal is to run a marathon at 80....I'm currently 59. Gives me 21 years to train. LOL5 -
Another not miserably hot morning in Orlando! Are we going to get a little bit of Fall here!?
Have a great weekend and good luck on any races!
10/1 - Transform App- Upper body
10/2 - 4 miles + TA W3 Legs
10/3 - 4.5 miles + TA W4 Upper Body
10/4 - TA W4 Legs
10/5 - 4.5 miles
7 -
Tomorrow will be either a rest day or a cross-train day. That is yet to be determined!
October Goal: 100 miles
10/1: planned rest day
10/2: 4.5 miles
10/3: 9 miles
10/4: 5.5 miles
10/5: 7 miles
Total: 26 miles
UPCOMING RACES
October - Illinois Homecoming 5k (7th)
November - 5 mile Bare Bones Turkey Trot (22nd)
December -
COMPLETED RACES
January - Frosty 5k
February - Run for the Chocolate 5k
March - Penguin in the Park 5k
April - Lake Sara Dam 5k
May - Run Through the Jungle 5k
June - French Fried 5k
July - Firecracker 5k
August - Happy Birthday to Me virtual 10k
September 7th - 5k Glow Run8 -
@workaholic_nurse I don't like rest days either. My sanity is kept via running. That HM sounds fun. I am planning on one in November.3
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Oct 1 - REST (planned)
Oct 2 - REST (ummm, unplanned)
Oct 3 - REST (still unplanned)
Oct 4 - REST (again...)
Oct 4 - REST (sigh)
Took one more rest day. Tomorrow is a light run and a strength class at the gym, and I'm making a go at a long run Sunday on an easy-ish trail loop that will allow me to bag out at 7, 14, or 21 miles.
6 -
goal: 60 miles
10/1 2.2
10/2 2.3
10/3 1
10/4 2.1
10/5 2.1
total: 9.7/60
Not as good as I would like it to be, but hopefully we will see how we do by the end of the month. With inspiring posts like @AprilRN10 who just posted above me...WOW! Great job.... I told myself in September I would start a 5k every month then hopefully move to a 10k once a month. Did my first one on September 29. Thanks AprilRN10 for the post this morning:) I needed to read that this morning after telling myself to take a rest day. But thanks to your post, it was a smack up side the head to get my out of shape butt up and complete my goals.
up till 2012 I would run 3-6 miles a day 6x's a week. Then work became my excuse. sitting at the computer for 12-15 hours a day.....gained 66 pounds. Had my physical and OUCH....started back to healthy lifestyle as of Sept 4th and now down 20 pounds. and back to moving again. It used to be so easy to run 3-6 miles a day, I loved it. Now...I do still love it, but its not so easy to get back...but i will.
thanks to everyone for the positive posts.
9 -
I had a few critters on the path today I had to keep avoiding that got me thinking of you guys, these are about as dangerous as you get here. What do you think, do I need pepper spray? Must have seen about a dozen of them but it's OK, I survived!
Maybe some salt, garlic butter and a hot pan
The Kea Parrot from the South Island is dangerous to vehicles and luggage-lunch.quilteryoyo wrote: »I tell everyone my goal is to run a marathon at 80....I'm currently 59. Gives me 21 years to train. LOL
A perfect fit for this group.
@emmab0902 Our local pool just opened after a month long maintenance cycle - the water is a little cold for recreational swimming in, a hard training swim is okay after the initial shock. It should be at a better temperature by tomorrow.6 -
Well, first time back after about a week and a half. Only 1.6 miles. Just a test run for the right shin. I felt something, but it didn't really hurt. It felt more like muscle soreness from the stretching and strength exercises. It took more time doing warmup stretches than it did to actually run
. Oh well, starting slow, and build gradually. That is the main goal. Marathon, here I come. 13 -
10/1 - lifted
10/2 - 2.4 miles - W7D1 of C25k. Ran for 25 minutes straight :-o
10/4 - lifted
10/5- 2.5 miles - W7D2.
It was harder than the last run for whatever reason. I'm getting there though. I even woke up at 5am again *high five to myself* but I locked myself out of the house
I brought my car key with me for some stupid reason instead of the house key. I had to knock on my 11 year old sons window and shine my phones flashlight into his room to get him to come let me in. I'm such a dumb-dumb.
12 -
Rest day for realizes today. It's going to be a big weekend - I'm heading to the expo this afternoon to check things out and pick up my packet, race start for the 10K tomorrow (!!!) is 7:15 am, and then my volunteer time on Sunday is 6:45 am - I'll be working at the finish line gear check. I'm really looking forward to everything, but it's going to be a very long weekend (we are also going to a concert tomorrow night, just because we didn't want to be bored all weekend).
And to top it off, we looked at another house yesterday and both really liked it - it's got almost all the things we liked about the house we made an offer on last month, but almost none of the drawbacks. I think we've got a little time to think unlike last time, but I'm getting pretty stressed out just thinking about jumping back into the trying-to-buy-a-house game.11 -
October Goal: 30miles
10/1: cycle class
10/2: 3 miles
10/3: planned rest day
10/4: 2 miles + 30 minute session with trainer
Total: 5 miles
Hoping to get out tonight and then no run Saturday. My daughter and I are doing a hilly 5k on Sunday and I know she hasn't trained at all so I'm sure there will be a lot of walking!!8 -
@Avidkeo I run with pepper for the purposes of critters and creepy dudes.2
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