October 2018 Monthly Running Challenge
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RunRachelleRun wrote: »@kgirlhart I just figured this out. You add spoiler and /spoiler, each in square brackets before and after the image.
Thanks!0 -
@RunRachelleRun glad to hear back from you. Sorry your liver is irritated. Hopefully they will figure out what to do about that. You are one tough cookie for trying to run a week after surgery! Give yourself some time. Maybe swap your run/walk so you are only running a minute and walking 2-3 minutes. Take it easy!
Ha, not so tough. But thanks, everyone. I didn't know how I'd feel till I got out there. That is good advice. My pace was so slow, I might as well have been walking.
I feel a lot better today, so I am hoping the worst is over.1 -
and in Alberta there is a wee bit of weather.
The Funky looking q has a drop down menu with spoiler as one of the options.RunRachelleRun wrote: »@kgirlhart I just figured this out. You add spoiler and /spoiler, each in square brackets before and after the image.
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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
Eek. I would say, it is done out of ignorance. For my first half marathon millions of years ago, I all-out sprinted for as long as I could (20 to 30 seconds) and then walked until I thought I could go again (probably 20 to 30 seconds). I had no idea what I was doing or that you could build endurance by keeping your heart rate down. My average heart rate for that race was 189. I was very polite and never stopped right after I passed someone, but I remember there were a few of us employing this strategy, and we kept passing each other as we had slightly different run/walk intervals. I also remember there was a woman walking only (no running), and I was so annoyed that I couldn't get and stay ahead of her.2 -
Oct 1 - REST (planned)
Oct 2 - REST (ummm, unplanned)
Oct 3 - REST (still unplanned)
Oct 4 - REST (again...)
Thought maybe today would be the day. I had hubby help do some self-release exercises on my back (opposite the hip issue) last night which helped me sleep, but was still too sore to run this morning. I did do my deep stretches this morning, though, and might try a run tonight or tomorrow AM. Still panicking over missing a week during 50k training. I see an ortho specialist on Monday to make sure there's nothing crazy like a labral tear or anything. It's been "wonky" for a while, but the fall really caused some strain in my groin, so I'd rather be safe...
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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.
Glad your car got fixed without too much trouble. Ouch, your physio sounds like no fun at all. Hope it is working!0 -
PastorVincent wrote: »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
I never think about food while I'm out there. It is often the motivation to get me out the door though. I might start now. Mmm, tacos and pizza.1 -
@PastorVincent - I love those puffy vests (orange one in your picture). Here it doesn't get all that cold but sometimes my abdomen/chest and back get cold but I still want my arms free. For example at agility class where you are sometimes running and need to have good range of motion with your arms. I have rarely worn one to run in though because my core gets to hot and it is my arms/hands that need warming.
@juliet3455 - stair repeats on the stadium stairs is what I thought of too when I read @cbos1215's post! So hard but a great workout!
@Avidkeo - I run 5 days/wk and strength train 2-3 days/wk all year. That said we don't really have bad weather here that would keep us from running outside like so many other places. I do cut back on what I do during my lifting workouts prior to a race so that my body isn't sore or trying to recover and I am pushing it to race. For example as sore as I am now after Tuesdays workout I could not run a race, can barely run at all. So next week before my 10k I will make sure the trainer knows and modifies my workout accordingly.
You could also try doing some body weight exercises at work instead of your lunchtime walk and not bother taking your weights in. They can be tough and effective up to a point.
@zdyb23456 - I too would never use someone else's bib in a race unless it was a formal transfer handled by the RD.
@cbonsign - good for you taking on learning something new - that is always a good thing no matter how old you are and knowing how to swim is a very good thing for many reasons!
@RandJ6280 - Make sure your shoes are in good condition, have been fitted properly and don't have too many miles on them. The other thing I always take note of with shin splints is how my calves are feeling. Chances are either my shoes need replacing or my calves are really tight and need some foam rolling and stretching.
@sarahthes - So glad it was just the battery! So just what are 'the stabby death needles'?
@RespectTheKitty - woohoo!! You're back! I have missed you here! Also love that ^^ for a band name! 🤣
On passing - because I am 'older' and slow, I expect most runners to pass me but I get a kick out of the guys, mostly, who turn it on to fly by me... I always wonder if it makes them feel better to be faster than me (LOL) or if they think they are impressing someone... At races I hate people who stop in front of me and at my last HM literally told someone to stop it because they were going to trip someone, most likely me. I don't think many people know that you need to keep to the right if you are walking and put your hand up before you slow to a walk or stop so other runners know what you are doing.
On strength and sexy strong shoulders - this is one of the primary reasons I lift! I love having great looking arms, shoulders and back too! I never used to wear sleeveless tops but now I know I can rock them!
I ran yesterday even though I was SO sore from my Tuesday evening strength training session. It was an ok run, I wanted it to rain, it wanted to rain, but it didn't rain so I made my own sweat storm instead.😅
No run today but I have training tonight again. I saw the nutritionist again and she wants me to cut back some of my running to 3-4 runs per week and no long run - just for 2-3 weeks. My cortisol levels are still super low (close to 0) and she wants to see if removing some of the physical stress helps. She is a runner as well and understands my need to run though.
I also decided not to enter the 5 and 10k race series I was going to run over the holidays and removed them from my list below...
Date........Miles.......Total
10/01......5.59.......5.59 - + Agility
10/02......0.00.......5.59 - + Strength Training
10/03......5.28.....10.87
10/04......0.00.....10.87 - + Strength Training
My completed and upcoming races. Let me know if you will be running them too.
02/04/18 - Surf City Half Marathon
05/05/18 - Cinco de Miles 5k
07/22/18 - San Francisco 2nd Half Marathon
10/14/18 - Surf City 10k
11/17/18 - San Dimas Turkey Trot
02/03/19 - Surf City Half Marathon
05/11/19 - Santa Barbara Wine Country Half Marathon4 -
Love to join this group if that is okay. My goal this month is 90 miles. My bigger goal, however, is to run below a 10 minute mile. I am having the most difficult time doing so. I just started weight training so I am blaming it! Any suggestions, ideas, etc. I would love to have them
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hikinggal11 wrote: »Love to join this group if that is okay. My goal this month is 90 miles. My bigger goal, however, is to run below a 10 minute mile. I am having the most difficult time doing so. I just started weight training so I am blaming it! Any suggestions, ideas, etc. I would love to have them
I ran a sub-10 minute mile once.
Once.
That was a good run.
Anyway, welcome. I don't have any advice for improving your pace, seeing as how I'm pushing 13 minutes these days. But I'm sure other people on here can help.0 -
My goal is 100 miles again. I don't have enough time right now for any more. I can only manage weight training 1-2 days a week. Wish it was 3-4. Once I graduate, it will be lovely.
I just started weight training (3 weeks ago and 3x/week) any suggesting on fitting running and weight training every week? Thanks in advance!!2 -
Does anyone have experience with a Morton's neuroma? I have been having pain in the ball of my foot near my toes that is worse when I walk but I noticed it initially while running a while back. I decided it was possibly my (newer) orthotics causing the issue so I stopped using them for a while especially with my more cushioned shoes. That helped but then my (opposite) hip started bothering me feeling super tight and painful all the time. I figure the hip is a result of not using my orthotics and a possible change in my gait to correct for the painful foot. Checking Dr. Google it sounds most likely a Morton's neuroma.
So now what? Any tips for living/running with this?
I see there is a video on the KT tape site to tape for pain in the ball of the foot. Anyone tried this?2 -
hikinggal11 wrote: »Love to join this group if that is okay. My goal this month is 90 miles. My bigger goal, however, is to run below a 10 minute mile. I am having the most difficult time doing so. I just started weight training so I am blaming it! Any suggestions, ideas, etc. I would love to have them
You are more than welcome! But I do suggest you do some research on various plans and pick one to follow. The vast majority of new runners will fail if they set up to just run. Maybe pick a race length, like 5k or 10k and train for that?
Speed will come in time, build good habits first. 3 -
@hikinggal11 - are you saying you are just starting to run and trying to push a 10 min mile?
Can you have an easy conversation at the pace you are running without being out of breath?
If not I would suggest:
1) slow down to where you can have a conversation w/o being out of breath
2) build time and distance slowly to avoid injury (trying to do too much too soon)
3) as your body builds endurance you will naturally get faster and then you can also add in some speed work (tempo runs, intervals, etc..)
4) listen to your body and be sure to rest
On strength training and running - it is good to do both but again initially I would not run on training days and I would try to find at least one day for a full recovery/rest day (no running, no training). Over time you will likely be able to run and train on the same day but it is important to listen to your body and build slowly.4 -
October Goal 22 miles
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I just joined this thread 16 pages in, so forgive me if this has been discussed before, but... Is anyone here doing the Chicago Marathon this weekend?
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@kgirlhart: I’ll give that a try, thanks! You can hide text or pictures with the word “spoiler” in brackets. ETA: Thanks @RunRachelleRun! Also, I didn’t know about the dropdown, @juliet3455.
@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.
@hikinggal11: Welcome! I ran my first sub-10 mile since high school back in early July, but realized by mid-July that chasing speed was making me miserable (and also not really working), so I dropped back for most of my runs and started being more strategic about it. Everything I’ve read here and elsewhere says that the way to run fast is to mix up your workouts - don’t just try and run as fast as you can every time, but do at least one run focused on running long and slow, one doing fast intervals, and the rest of your runs somewhere in between.
After a couple of months of roughly following the Hal Higdon novice half marathon plan my long runs are around 11:30 minutes/mile, medium effort varies from 10 to 11 minutes/mile , and usually once a week I do some sort of speed interval workout for about 20 minutes which usually averages out between 9-10 minutes/mile. I'm close enough to breaking a 9/minute mile that I could probably do it if I really wanted but I just haven't pushed it yet. My last 5K race I ran every mile under 10, which felt awesome, although I didn’t quite break a half hour for the whole race. Good luck!3 -
@MegaMooseEsq You can't go wrong with Hal.0
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RunRachelleRun 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
Eek. I would say, it is done out of ignorance. For my first half marathon millions of years ago, I all-out sprinted for as long as I could (20 to 30 seconds) and then walked until I thought I could go again (probably 20 to 30 seconds). I had no idea what I was doing or that you could build endurance by keeping your heart rate down. My average heart rate for that race was 189. I was very polite and never stopped right after I passed someone, but I remember there were a few of us employing this strategy, and we kept passing each other as we had slightly different run/walk intervals. I also remember there was a woman walking only (no running), and I was so annoyed that I couldn't get and stay ahead of her.
I assume most aren't like me and study running. I don't feel its my place to say something as I'd be annoyed if someone said something to me about my running or lifting lol
I don't wave my arm but I always move right and make sure no one is behind me before I stop or walk.
@shanaber I got a thin vest from UA (I think) a couple years ago when I was going to be running in Wisconsin over Christmas. There I wore it over a shirt and under a jacket. Kept my core nice and warm. Here I have worn it just over a light long sleeve shirt to keep my core warm. Might be something you could use over a puffy vest. I'll try to post a photo when I get home. Honestly though I will probably totally forget to do it. My memory is *kitten*. Lol3 -
hikinggal11 wrote: »Love to join this group if that is okay. My goal this month is 90 miles. My bigger goal, however, is to run below a 10 minute mile. I am having the most difficult time doing so. I just started weight training so I am blaming it! Any suggestions, ideas, etc. I would love to have them
With a 90 mile goal it sounds like you should already have a decent cardio base. You can add speed work, but what worked for me best as far as speed improvements was finishing every run with a faster finish - not quite fast enough to count as a stride, just shifting gears and relaxing into a faster pace, reminding my body what it feels like to go faster. I also mysteriously run much faster when I don't tense my arms and shoulders - every once in a while I shake out my arms and remind myself to kick off to the rear instead of trying to reach out to the front, and my pace picks up with the same amount of effort. Fartleking around also improved my speed. For me there was a point at which it seemed like 10 minute miles were impossible, then suddenly I could do 8, I just hit a threshold and started running much more efficiently.1
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