October 2018 Monthly Running Challenge
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zeesparrow wrote: »Hi everyone! I officially started the C25K program yesterday morning, with my dogs (8 and 2 year old heelers) alongside. I don't have a distance goal for the month, because I think if I did that, I'd push myself to do too much, too fast. Nice to meet you all!
Welcome, and congrats on getting started!2 -
No running today, which is a bummer as it’s the first sunny day we’ve had in a while. Of course it’s 35 degrees out, but so it goes. I’m a little bit tempted to go for a short easy run later - I’ll play it by ear. I was feeling vaguely depressed last night for no reason I could identify, but I could see low vitamin D being a culprit - I’ve been taking a lower supplemental dose since I switched to a prenatal multivitamin and have been running a lot, but that won’t help as much as the season changes. I took a 5K tablet last night and am going to add another supplement back in and see how that goes.
I completely forgot that if there’s going to be a race expo worth checking out, it would be this one! I’d already scheduled myself a half day tomorrow so I’m thinking I will skip lifting (which I was already unsure about doing the day before a race anyhow) and head over for a couple of hours in the PM. The ladies from Another Mother Runner are giving a presentation, which I’m guessing will be fun, and I can pick up my packet in advance for once. I’ll try not to spend all the money.
@PastorVincent: Good point on the legal aspects of bib trading.
@RunRachelleRun: Don’t feel bad about needing to take it easy! Surgery is a shock and the body needs that energy to recover.
@rheddmobile: My knee complained at me about lifting before it complained about running (although it got really grumpy when I started doing both at once regularly). I’ve found that 10-15 minutes of IT band-focused exercises twice a week has largely alleviated the problem.
@Avidkeo: Building on what @rheddmobile said, I have also read (and personally experienced) that you don’t need to put in as much time lifting if your goal is to maintain current strength and muscle levels. I haven’t been making much in the way of increases since I dialed back to shorter workouts twice a week, but I definitely don’t feel like I’m losing ground. And I’ve had more than one week this summer where I only got one workout in, although I do try and limit that.
@eleanorhawkins: Sexy lifting shoulders are totally the best.
@zeesparrow: Welcome!
OCTOBER MILES:
10/1 Mo - rest
10/2 Tu - 1:11:20 - 6.54 meandering and cold
10/3 We - 0:20:06 - 1.94 zippy after lifting
10/4 Th - rest
October Total: 8.48/85 miles
Lakes circumnavigated (lifetime): 7
Races!
July 4: Red, White and Boom! 5K Chip time: 0:32:20
August 25: Glo Run Night Race 5K Chip time: 0:30:40
September 8: Helen Gold 10K DNS - trip postponed
September 9: City of Lakes Half Marathon Net time: 2:28:25
October 6: Twin Cities Marathon Weekend 10K
October 21: Mankato Half Marathon
November 4: Kowalski's Strive 10 Miler
November 24: Moustache Run 10K or Half (leaning 10K)
December 8: Reindeer Run 10k or 15k (leaning 15K)6 -
@sarahthes fingers crossed for you2
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Re: the bib thing. Most races do not allow for safety/ insurance/ blah. Some offer a transfer to someone else or the next year. I'd do that but never just give my bib to someone. I'd probably not say anything because it's not really my place. If it was a friend I'd tell them to knock it off. Anyone else? Nope.
Re: passing. If I'm in my neighborhood running I rarely pass other runners. If I am passed it helps me pick up the pace a bit but not enough to pass the other person, more like a reminder not to be complacent.
In races? Some people drive me nuts. I will be running along minding my own business, get passed and then they stop and walk right in front of me. And so I pass them. Repeat this for miles until I finally push further ahead out of annoyance.
I totally get run/walks. I've done it before but I don't stop to a walk in front of someone I just passed.7 -
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10/1 - bike 10.2k
10/2 - run 4k
10/3 - bike 10.2k
10/4 - run 6k
Meant to do 5k and miscalculated... took a walk break and finished running but it felt like a little bit much for where I'm at today. It's weird - I'm not even breathing heavily, but my legs etc just feel worn out and I'm not even trying to go fast. Oh well, I guess this is what happens when you don't run at all for a month. I was considering a rest day tomorrow, and think I'll take it. It's been nice not having a set plan or route
I'm just making this up as I go along, based on experience and how I feel.
Upcoming races:
October 20: City Trail 5k
November 11: City Trail 5k (might skip this one due to work)
December 8: City Trail 5k
January 12: City Trail 5k
February 2-3: Lublin night 10k
February 16: City Trail 5k
March 23: City Trail 5k
April 7: Lublin 10k (maybe)
May 12: Lublin Marathon7 -
I totally agree, it's not that hard to step to the side and look behind you when switching to a walk. I've kept an even pace and passed the same person/been passed by them over and over again in races because they're run/walking. If it works, I say go for it! BUT I don't understand working so hard to pass little old me, just so you can immediately slow down in front of me, repeatedly.RunsOnEspresso wrote: »I totally get run/walks. I've done it before but I don't stop to a walk in front of someone I just passed.
But IF you're averaging about the same pace (constantly switching places based on when they run or walk) and IF you're okay with throwing in a faster interval of your own, the trick for me has been to speed up and don't let them pass you on their run interval and then keep up that pace for the time you estimate they're walking. Then go back to your regular pace. IF you both continue at the same overall pace, you should stay ahead of them. DISCLAIMER: Don't do this at the beginning of the race, because everyone could be going out too fast, including you. Wait until things even out. This also won't work if you are already running at your top speed for the distance.
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60 mile goal
10/1 2.2
10/2 2.3
10/3 1
10/4 2.16 -
October goal: 95 miles
10/2: 5.5 miles
10/3: 5 miles
10/4: 5 miles
15.2/95 miles completed
Another 5 mile run this morning. Sometimes I feel like all I have to say about my runs was "it was hot and humid" and I feel like fall will never really get here. But it was a good run despite the heat and humidity. My goal for this run was not to start out too fast. I have a tendency on my runs to start out fast and get slower. I am trying to curb that. I think part of my problem is that fact that on almost all of my runs I start out running downhill a bit and at the end of the run I am going back uphill. But today I did good not starting too fast.
Tomorrow will be a rest day and then Saturday I'll be running a 5k. I'm hoping to finally do it in under 30 minutes. Last year I won my age group at this race, but I am in the next group now and the lady who won it last year ran it in 27 minutes compared to my 30:46. I am planning to line up near her and try to keep pace with her for most of the race and then pass her at the end. I figure if I can keep up with her then I should be able to get under 30 minutes even if she stays ahead of me.
2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
10/6/18: Old Rip 5K Run
11/10/18: Wags & Whiskers 5K7 -
10/1 - 3 miles
10/2 - 4 miles
10/3 - rest day
10/4 - 4 miles
11 of 70 miles5 -
Today I got to run 4.33 miles. After posting earlier this AM I realized that it doesn’t make sense to lift or run tomorrow, especially if I’m planning on walking around at the expo for a couple of hours in the afternoon. My milage is pretty low this week anyhow and I might as well get running in the cold out of the way - 39 degrees but sunny today, with a touch of wind. Not too bad.
After the last couple of days of failing to dress correctly for the weather, I decided on long pants with shorts underneath (butt warmth!) and my insulated running jacket over a tank top. (today might have been a good day for a long sleeve shirt and windbreaker, but alas, the latter is still in the mail). I stuck my hats and gloves into the wash this AM thinking I wouldn’t be running today, but had a heavier headband to cover my ears.
And … [pause to actually go for the run, since I wrote all this before actually leaving] … I made it two steps out the door before coming back in and changing into a long-sleeved shirt instead of the jacket. Right call. The shorts-under-pants didn’t really work, both because those particular shorts have always been uncomfortable and because my butt was still cold. I got the pants at a thrift store and I don’t think they’re meant for running given the weird flared legs (boot cut leggings?) but they were otherwise fine. I kind of wanted gloves and a hat a couple of times but ultimately was fine and even rolled up my sleeves on the last mile or two. I think cutting thumb holes in the sleeves will work fine until it gets under freezing.
The run itself was kind of tough. Once again I felt and feel tense, I’m guessing because I need to warm up before running in the cold. I didn’t even do lunges today, whoops. I ran a little faster than comfortable I think because I was distracted by 1) my shorts situation, 2) the cold, 3) a running nose, 4) a sore foot (no idea what that’s about), 5) patchy visibility due to bright sunlight and wearing sunglasses for the first time in years, and 6) just a hint of brain weasels telling me the run on Saturday is going to suck and what was I thinking?
Per #4, it feels a little like my shoes were laced too tight, which doesn’t make sense because I’ve been using those locked laces for weeks now and they haven’t changed. I was wearing a thicker pair of socks than my last couple of runs but I still wear those once a week or so and haven’t had this kind of pain - kind of a dull ache on the left side of the top left foot. Also my left foot is smaller than my right, so I’d expect it to hurt in both or on the right first if it was a shoe + sock situation. /shrug
For #6, well, I’ve already paid, so I might as well show up and have as much fun as possible. Stupid weasels. Fashion show under the cut!
Look #1: Before stepping outside and realizing I was going to be too warm.
Look #2: After ditching the jacket, remembering I bought clip-on shades with my new glasses, and running 4.33 miles.
OCTOBER MILES:
10/1 Mo - rest
10/2 Tu - 1:11:20 - 6.54 meandering and cold
10/3 We - 0:20:06 - 1.94 zippy after lifting
10/4 Th - 0:45:37 - 4.33 medium effort
October Total: 12.81/85 miles
Lakes circumnavigated (lifetime): 7
Races!
July 4: Red, White and Boom! 5K Chip time: 0:32:20
August 25: Glo Run Night Race 5K Chip time: 0:30:40
September 8: Helen Gold 10K DNS - trip postponed
September 9: City of Lakes Half Marathon Net time: 2:28:25
October 6: Twin Cities Marathon Weekend 10K
October 21: Mankato Half Marathon
November 4: Kowalski's Strive 10 Miler
November 24: Moustache Run 10K or Half (leaning 10K)
December 8: Reindeer Run 10k or 15k (leaning 15K)5 -
polskagirl01 wrote: »
I totally agree, it's not that hard to step to the side and look behind you when switching to a walk. I've kept an even pace and passed the same person/been passed by them over and over again in races because they're run/walking. If it works, I say go for it! BUT I don't understand working so hard to pass little old me, just so you can immediately slow down in front of me, repeatedly.RunsOnEspresso wrote: »I totally get run/walks. I've done it before but I don't stop to a walk in front of someone I just passed.
But IF you're averaging about the same pace (constantly switching places based on when they run or walk) and IF you're okay with throwing in a faster interval of your own, the trick for me has been to speed up and don't let them pass you on their run interval and then keep up that pace for the time you estimate they're walking. Then go back to your regular pace. IF you both continue at the same overall pace, you should stay ahead of them. DISCLAIMER: Don't do this at the beginning of the race, because everyone could be going out too fast, including you. Wait until things even out. This also won't work if you are already running at your top speed for the distance.
Some of them keep an even pace but there are others that all out sprint on their run and then basically stop to walk. I don't get it but I use a different race strategy.
I much prefer going out slow and gaining speed. I love negative splits. Lol5 -
@MegaMooseEsq. You .ight try lacing your shoes like this. I still use the heel lock so it is tighter on the heel, but not at the top of the foot.
ETA How do you add the spoiler on the pictures?4 -
RunsOnEspresso wrote: »polskagirl01 wrote: »
I totally agree, it's not that hard to step to the side and look behind you when switching to a walk. I've kept an even pace and passed the same person/been passed by them over and over again in races because they're run/walking. If it works, I say go for it! BUT I don't understand working so hard to pass little old me, just so you can immediately slow down in front of me, repeatedly.RunsOnEspresso wrote: »I totally get run/walks. I've done it before but I don't stop to a walk in front of someone I just passed.
But IF you're averaging about the same pace (constantly switching places based on when they run or walk) and IF you're okay with throwing in a faster interval of your own, the trick for me has been to speed up and don't let them pass you on their run interval and then keep up that pace for the time you estimate they're walking. Then go back to your regular pace. IF you both continue at the same overall pace, you should stay ahead of them. DISCLAIMER: Don't do this at the beginning of the race, because everyone could be going out too fast, including you. Wait until things even out. This also won't work if you are already running at your top speed for the distance.
Some of them keep an even pace but there are others that all out sprint on their run and then basically stop to walk. I don't get it but I use a different race strategy.
I much prefer going out slow and gaining speed. I love negative splits. Lol
The prevailing wisdom is that for none elite athletes, negative splits are the best plan. Elites go for even pace the entire race. Or so I am told. I normally am just trying to survive one more step.
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PastorVincent wrote: »RunsOnEspresso wrote: »polskagirl01 wrote: »
I totally agree, it's not that hard to step to the side and look behind you when switching to a walk. I've kept an even pace and passed the same person/been passed by them over and over again in races because they're run/walking. If it works, I say go for it! BUT I don't understand working so hard to pass little old me, just so you can immediately slow down in front of me, repeatedly.RunsOnEspresso wrote: »I totally get run/walks. I've done it before but I don't stop to a walk in front of someone I just passed.
But IF you're averaging about the same pace (constantly switching places based on when they run or walk) and IF you're okay with throwing in a faster interval of your own, the trick for me has been to speed up and don't let them pass you on their run interval and then keep up that pace for the time you estimate they're walking. Then go back to your regular pace. IF you both continue at the same overall pace, you should stay ahead of them. DISCLAIMER: Don't do this at the beginning of the race, because everyone could be going out too fast, including you. Wait until things even out. This also won't work if you are already running at your top speed for the distance.
Some of them keep an even pace but there are others that all out sprint on their run and then basically stop to walk. I don't get it but I use a different race strategy.
I much prefer going out slow and gaining speed. I love negative splits. Lol
The prevailing wisdom is that for none elite athletes, negative splits are the best plan. Elites go for even pace the entire race. Or so I am told. I normally am just trying to survive one more step.
Haha yes! 😂 Many times it's like ok you have 4 miles to go. Thats easy. That's just a little more than a 5k. Or two sets of two miles. And then thoughts of tacos float in until the next mile and I start all over.3 -
HEY GUYS GUESS WHAT
I went for a run today. It wasn't that hard.
Well, kind of. It was C25k week 1 day 2. 30 minutes, 2 miles. Walked for an additional mile after that.
Hoping to stay on with C25k and get back into it just in time to retreat indoors again.
It's okay though. we have cable TV now. And Netflix. I'm ready.
/waves to everyone furiously
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@RespectTheKitty Yaaaay!
Changing the battery worked. Hooray! I don't have to walk home on a gimpy foot! (Walking on top of running isn't doing me any favours right now.)
I had physio this morning and she did the thing with the stabby death needles and now my whole leg is a giant knot. If it eases by 7pm I will run tonight - otherwise tomorrow. Based on last week's experience once the tightness goes away my ankle will feel amazing.5 -
@RespectTheKitty Yaaaay!
Changing the battery worked. Hooray! I don't have to walk home on a gimpy foot! (Walking on top of running isn't doing me any favours right now.)
I had physio this morning and she did the thing with the stabby death needles and now my whole leg is a giant knot. If it eases by 7pm I will run tonight - otherwise tomorrow. Based on last week's experience once the tightness goes away my ankle will feel amazing.
"Stabby Death Needles" is now the new name of my band.4 -
RunsOnEspresso wrote: »PastorVincent wrote: »RunsOnEspresso wrote: »polskagirl01 wrote: »
I totally agree, it's not that hard to step to the side and look behind you when switching to a walk. I've kept an even pace and passed the same person/been passed by them over and over again in races because they're run/walking. If it works, I say go for it! BUT I don't understand working so hard to pass little old me, just so you can immediately slow down in front of me, repeatedly.RunsOnEspresso wrote: »I totally get run/walks. I've done it before but I don't stop to a walk in front of someone I just passed.
But IF you're averaging about the same pace (constantly switching places based on when they run or walk) and IF you're okay with throwing in a faster interval of your own, the trick for me has been to speed up and don't let them pass you on their run interval and then keep up that pace for the time you estimate they're walking. Then go back to your regular pace. IF you both continue at the same overall pace, you should stay ahead of them. DISCLAIMER: Don't do this at the beginning of the race, because everyone could be going out too fast, including you. Wait until things even out. This also won't work if you are already running at your top speed for the distance.
Some of them keep an even pace but there are others that all out sprint on their run and then basically stop to walk. I don't get it but I use a different race strategy.
I much prefer going out slow and gaining speed. I love negative splits. Lol
The prevailing wisdom is that for none elite athletes, negative splits are the best plan. Elites go for even pace the entire race. Or so I am told. I normally am just trying to survive one more step.
Haha yes! 😂 Many times it's like ok you have 4 miles to go. Thats easy. That's just a little more than a 5k. Or two sets of two miles. And then thoughts of tacos float in until the next mile and I start all over.
"Come on, just make it to the next X and you earned another slice of pizza!" may have been a thought... more than once 4 -
@kgirlhart I just figured this out. You add spoiler and /spoiler, each in square brackets before and after the image.2
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