October 2018 Monthly Running Challenge
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October Running Totals (miles)
10/1 – rest day
10/2 – 3.03 recovery run
10/3 – 5.04 group run
10/4 – 4.97 warm up, 2 miles @T, cool down
10/5 – rest day
10/6 – 8.90 paced run
10/7 – 6.45 warmup + 6K XC race
10/8 – rest day
10/9 – 5.01 warmup + easy XC workout
10/10 – 5.10 group run
October running total to date – 38.50
Nominal October mileage goal: 150 miles
Real Goals: Recover well from Wineglass. Avoid reinjury. Build volume only to the extent consistent with recovery and injury avoidance.
Today's notes – Missed reporting yesterday, so this is for two days. Two days of summer temperature and humidity, but autumn dark in the evening.
Yesterday I went to club practice. Temp was in the low 80s, with dew point somewhere in the 60s. I was drenched after the 2 mile warmup. The assignment was 3 x hill repeats, 20 minutes at threshold, 3 x hill repeats. I thought I'd tone that down in the middle part; it turned out that I wasn't up to threshold at all after the hill repeats and just ran some easy distance to round out 5 total miles including the warmup. Gave myself a pass because of the humidity and marathon recovery.
This evening was the last Wednesday group run before it shifts to Thursday in conflict with club practice. Went out for an easy 5 mile loop. I thought that the humidity wasn't so bad, though the temperature was similar. I thought that all through the run, till I stopped. Then instant sweat-drench. I guess intervals are harder in the humidity, because the recovery periods remind you how humid it is and discourage you. 5 easy miles were very pleasant, until the soggy cooldown.
And by 7 PM, I would have needed to run with lights. I had turned on a flashing blue wrist light late in the run, and thought about turning on my handheld light but didn't because I could see and there was no automotive traffic on the trail that I finished the run on. Tomorrow, I may well need lights for club practice. And we aren't even to Daylight Wasting time yet.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY) short course, 18:04 for ~2.9 miles
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY) 4.89 miles by Garmin, 43:15
July 14, 2018 Shoreline Half Marathon (Hamlin, NY) finished in 1:45:54
July 28, 2018 Battle at Bristol 10K (Naples, NY) survived in 1:28:33
August 1, 2018 IEXC 5K #1 (Rochester, NY) finished in 22:17
August 8, 2018 IEXC 5K #2 (Rochester, NY) finished in 22:10
August 15, 2018 Pound the Ground 10K (Mendon, NY) finished in 43:11
August 22, 2018 IEXC 5K #3 (Rochester, NY) finished in 21:59
August 29, 2018 IEXC 5K #4 (Rochester NY) finished in 22:00
August 29, 2018 IEXC TDP 1 mile (Rochester, NY) finished in 6:07
August 29, 2018 IEXC TDP 400m (Rochester, NY) finished in 1:14
September 2, 2018 Oak Tree Half Marathon (Geneseo, NY) finished in 1:36:41
September 9, 2018 Pete Glavin XC #1 5K (Newark, NY) 2.9 miles finished in 20:50.9
September 23, 2018 USATF Masters XC 5K (Buffalo, NY) finished in 20:03
September 30, 2018 Wineglass Marathon (Bath, NY to Corning, NY) finished in 3:18:02, PR with negative splits
October 7, 2018 Pete Glavin XC #2 6K (Akron Falls, NY) finished in 24:41
October 13, 2018 Finish Strong 15K (Hilton, NY)
October 21, 2018 Pete Glavin XC #3 6K (Mendon, NY)
November 4, 2018 Pete Glavin XC #4 6K (Trumansburg, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)
November 18, 2018 Pete Glavin XC #5 6K (Syracuse, NY)
2019 Races:
January 5, 2019 Winter Warrior Half Marathon (Gates, NY)
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)
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I'm also scheduled to have an appointment with Death next Tuesday to determine my heart rate zones, lactate threshold, calorie expenditure for each zone, and VO2max (and I guess vVO2max too, as they said they'll simply increase the treadmill speed rather than putting it on an incline). It's gonna kill me, but the results will be interesting to see.
That sounds super cool. I always wanted to do that. You'll have to wear your watch and compare it to the real lab results to see how close they match.
I know it won't be tons of fun, but you'll get some great baselines. Please don't die.
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hikinggal11 wrote: »PastorVincent wrote: »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.
Oh goodness, not new to running, just weight training! I have been running years. I had to take 2 years off do to neck surgery (decompression, laminectomy, etc) so I just got back to it about three months ago.
I am just trying to fit weight training which I am new to with my running schedule. I want my cake and eat it too and do both on the same days, but am told that is a "No, No!" Thank you for your ideas and great response.
It's not necessarily a no no. It just depends. I do both somedays. Somedays I do them back to back, somedays an am/pm split.
The key is to do whatever you want to improve on most first. So if you want to be a better runner you make your run the priority. If you want to get stronger/build strength more you do that first.
So when training for a race I prioritize running. When I'm doing my strength challenge I lift first. It really depends on your goals.
Just don't push too hard too fast and take at least one rest day.5 -
Rest day and bio midterm day today. Need to work on my sleep schedule, and the celebrator psl I got won't help (should have ordered decaf but I forgot). Also, Monopoly started at Mcdonald's today so I made some less than stellar food choices. Didn't eat all my fries so it counts as a small victory in my books lol.3
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Soccer practice was cancelled just as we were getting ready to go, so we improvised and went to the gym. Husband wanted to swim and use the whirlpool, so I used the treadmill on one of the virtual settings. A little hill work and it was fast paced, but very warm there.
10/3 - 5 miles
10/5 - 5 miles
10/7 - 9 miles
10/9 - 5 miles
10/10 - 3 miles
27 miles total/ 75 goal1 -
RunsOnEspresso wrote: »hikinggal11 wrote: »
I am just trying to fit weight training which I am new to with my running schedule. I want my cake and eat it too and do both on the same days, but am told that is a "No, No!" Thank you for your ideas and great response.
It's not necessarily a no no. It just depends. I do both somedays. Somedays I do them back to back, somedays an am/pm split.
The key is to do whatever you want to improve on most first. So if you want to be a better runner you make your run the priority. If you want to get stronger/build strength more you do that first.
So when training for a race I prioritize running. When I'm doing my strength challenge I lift first. It really depends on your goals.
Just don't push too hard too fast and take at least one rest day.
I would agree with this. I do both on the same day at least once a week, usually twice. I run 6 days, strength train 2 days. On Mondays, I run first then do strength training right after. On Thursdays I do strength in the morning and run after work. That's just how my schedule works out. I prefer the Monday schedule and getting it all done at once. I also prioritize the running part of it for right now.
__________________________
Date :::: Miles :::: Cumulative
10/01/18 :::: 5.0 :::: 5.0
10/02/18 :::: 4.2 :::: 9.2
10/03/18 :::: 7.1 :::: 16.3
10/04/18 :::: 3.7 :::: 20.0
10/05/18 :::: 0.0 :::: 20.0
10/06/18 :::: 20.0 :::: 40.0
10/07/18 :::: 5.0 :::: 45.0
10/08/18 :::: 4.5 :::: 49.6
10/09/18 :::: 5.1 :::: 54.7
10/10/18 :::: 5.9 :::: 60.6
Tonight was the last speedwork session of this training season. I am so happy to be done! We did "long intervals", which were 5-6-4-5 minutes, with 90 seconds recovery in between. With warm-up, cool-down and 7 sprints I got just under 6 miles in.
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Read quickly through all the posts; too many to reply too after missing a whole day! Great job everyone! Sorry to hear about sick puppies, glad to hear about adopted puppies and stuff!
We made it to my Mom's so now the countdown to the wedding starts! AHHHHHHHH!
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10/1 5 miles
10/6 3.19 miles
10/10 3 miles
Total 11.19 /80 miles
I may have to rethink those 80 miles LOL probably going to be less than that.
A slow run/walk tonight. I took it easy and now I am exhausted LOL
I decided on walk breaks before even starting. I wanted to have an idea in my head and check in after each mile to see how I was feeling. Felt pretty good. Feet felt heavy.
This is what I decided to do:
1 mile run
.25 walk
1 mile run
.25 walk
.5 run6 -
@eleanorhawkins
Of the 26,954 people who lined up at the start, 25,831 ran 26.2 miles in the rain and beat the 6 hour cutoff. Why run in the rain? Because if it rains on race day, for the biggest race of the year, you want to be ready to finish the race.
@MobyCarp and THAT is exactly why I want to train in the rain. My race was actually cancelled at the last minute due to extreme rain a couple of years ago, so while not usual for it to rain much here then it is a definite possibility that can't be ignored. The question is how to get the rain gods to comply. Or maybe I'll just have to put the treadmill in the shower6 -
9.4 km up Pats Creek Trail tonight, forgot my watch at home so ran old school - by feel. Nailed it.
Its about a 200m climb over 4.7 km so a constant grind. A very cold evening with wind funnelling down the valley and I was underdressed in a long sleeve tech shirt, no gloves, no coat-windbreaker.
Only 3 of us out tonight as most of the group is in recovery after the Victoria Marathon on the weekend. Looks like the Timers had to do some corrections as the times changed from when I first looked at the results and today. One lady had a 3:27:27 originally and now she has a 4:02:xx which puts her just outside the BQ window.
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hikinggal11 wrote: »@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.
Nope, not new to running, just weight training. I want to run 5 days a week and weight train 3 days a week but can not do them both on the same day......so, I guess the universe is going have to change and provide more than 7 days in a week!
Thank you so much for your reply and ideas!
@hikinggal1 - Given you know what you are doing with the running piece and how to progress there... on the strength training piece I think you can certainly do them on the same days. I started training before I started running and have run 5 days a week and trained 2 for years. I typically train on Tuesday - Thursday in the evening and run in the morning those days. Wednesday is a rest day so Tuesday typically involves more legs than Thursday. It is still important to know your body and make sure you don't over do it and then try to run too far too fast the next day. For example I will change a planned tempo or interval run if I had a tough workout the night before...1 -
juliet3455 wrote: »9.4 km up Pats Creek Trail tonight, forgot my watch at home so ran old school - by feel. Nailed it.
Its about a 200m climb over 4.7 km so a constant grind. A very cold evening with wind funnelling down the valley and I was underdressed in a long sleeve tech shirt, no gloves, no coat-windbreaker.
Only 3 of us out tonight as most of the group is in recovery after the Victoria Marathon on the weekend. Looks like the Timers had to do some corrections as the times changed from when I first looked at the results and today. One lady had a 3:27:27 originally and now she has a 4:02:xx which puts her just outside the BQ window.
That's a significant change. What happened to increase her time by half an hour??0 -
October goal: a 10k at least once a week
10/1 3.13
10/2 rest
10/3 3.20
10/4 other stuff
10/5 6.30
10/6 2.25
10/7 core training
10/8 3.31
10/9 3.05
10/10 6.26
Total 28.60
@shanaber Hugs for Hobbs. I like that "cone of shame!" It looks much more comfortable for him than the old plastic type!
Upcoming races:
Nov. 11, 2018 Las Vegas Rock 'n Roll 10k
January 4, 2019 Hilo to Volcano Ultra 50k Relay. In memory of @keeprunningfatboy
Ticker is my goal for 2018 and progress to date:
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A few spots to fill for the 24 hour Run for Dennis.
Newbies, we're doing a run "round the world" in memory of @KeepRunningFatboy who passed suddenly in August and was a dearly loved and inspirational regular of our MFP Running Challenges.
These are the times for when I start it off this weekend, at Melbourne Marathon, Australia.
This is who is running so far and what hours in the period:- Orphia (8pm GMT Saturday 13th October)
- Orphia
- Orphia
- Orphia
- _nikkiwolf_ (8am GMT Sunday 14th)
- _nikkiwolf_ (9am GMT Sunday 14th)
- B (girlinahat) (10am GMT Sunday 14th)
- B (girlinahat) (11am GMT Sunday 14th)
- Avidkeo
- Marissaxzxzxz (4pm GMT Sunday 14th)
Put your name down!3 -
Wish I could help with the Run for Dennis, but will be away and unable to commit to a specific time, plus the time I usually run is covered.
Pretty miserable run this morning for a myriad of reasons, but it got done. The drizzle god took pity on me for the last kilometre and spat on me a tiny bit, enough to cool my face off but not to get anything else wet. Probably a good thing as I didn't have anywhere to put my phone!
2/10: 6km
3/10: 3km
4/10: 6km
7/10: 8.5km
9/10: 6.5km
10/10: 3km
11/10: 6km
October goal: 90km, stretch goal: 105km. Completed so far: 39km.3 -
hikinggal11 wrote: »Nope, not new to running, just weight training. I want to run 5 days a week and weight train 3 days a week but can not do them both on the same day......so, I guess the universe is going have to change and provide more than 7 days in a week!
Thank you so much for your reply and ideas!
I started weight training regularly about half a year ago. If it counts as that - I don't have access to barbells, but I have dumbbells that I can adjust up to 10kg(~20lbs). Not even close to what people lift in gyms, but still enough to feel sore the day after 😉 I'm doing "fitnessblender" exercise videos with them.
I started out with a very detailed plan what to do on which day, after lots of planning. And found out it just stressed me because it wasn't flexible enough. Now my approach is:
- didn't run for 2 days --> run on day 3
- didn't strength train for 2 days --> strength train on day 3
- time and energy for both --> do both
- no "leg day" so shortly before the long run I'm sore (but long run Sunday morning and leg strength in the evening is an option)
- One day (usually Monday) is a complete rest day
This is how the last 2.5 weeks looked like:(FBFlex = upper body, e.g. https://www.fitnessblender.com/videos/get-strong-upper-body-workout-for-strength-with-descending-reps ; FBBooty = lower body, e.g. https://www.fitnessblender.com/videos/build-a-booty-workout-strength-and-pilates-workout-for-butt-and-thighs )
Mon, 9/24/2018 REST
Run Tue, 9/25/2018 Moonrise run 1:13:03 10.30 km 119 m
Workout Tue, 9/25/2018 FBFlex 10 (Chest & Triceps) 39:22 0 km - m
Workout Wed, 9/26/2018 FBBooty 12 48:18 0 km - m
Workout Thu, 9/27/2018 FBFlex 15 35:36 0.06 km - m
Run Fri, 9/28/2018 Short but fun trail 47:59 5.27 km 190 m
Workout Fri, 9/28/2018 Indoor climbing
Run Sat, 9/29/2018 Saturday run 1:30:43 12.43 km 129 m
Workout Sat, 9/29/2018 FBBooty 15 29:48 0 km - m
Workout Sun, 9/30/2018 FBFlex 17 & FBBooty 17 1:13:25 0 km - m
Mon, 10/1/2018 REST
Workout Tue, 10/2/2018 FBFlex 19 (Biceps & Back) 35:39 0 km - m
Run Wed, 10/3/2018 5x 400m (plus w/u & c/d) 39:23 6.02 km 77 m
Workout Wed, 10/3/2018 Indoor climbing
Run Thu, 10/4/2018 Late & slow run 38:43 5.08 km 38 m
Ride Fri, 10/5/2018 Ride from fountain to fountain to ... 2:01:43 35.91 km 411 m
Workout Fri, 10/5/2018 FBBooty 19 1:13:12 0 km 0 m
Run Sat, 10/6/2018 Saturday run 49:35 7.01 km 71 m
Workout Sat, 10/6/2018 FBFlex 22 37:00 0 km - m
Run Sun, 10/7/2018 Sunday run 1:26:53 12.89 km 131 m
Workout Sun, 10/7/2018 FBBooty 22 29:32 0 km - m
Mon, 10/8/2018 REST
Workout Tue, 10/9/2018 FBFlex 24 38:51 0 km - m
Run Tue, 10/9/2018 Short ZR Interval run 27:56 4.01 km 44 m
Run Wed, 10/10/2018 Morning run 26:30 4.00 km 60 m
Run Wed, 10/10/2018 Run home 42:23 6.26 km 38 m
Workout Wed, 10/10/2018 Indoor climbing3 -
eleanorhawkins wrote: »Wish I could help with the Run for Dennis, but will be away and unable to commit to a specific time, plus the time I usually run is covered.
Pretty miserable run this morning for a myriad of reasons, but it got done. The drizzle god took pity on me for the last kilometre and spat on me a tiny bit, enough to cool my face off but not to get anything else wet. Probably a good thing as I didn't have anywhere to put my phone!
2/10: 6km
3/10: 3km
4/10: 6km
7/10: 8.5km
9/10: 6.5km
10/10: 3km
11/10: 6km
October goal: 90km, stretch goal: 105km. Completed so far: 39km.
LOL I was just thinking about you because I'm laying in bed, the night before a long run (12k tomorrow), listening to the rain on the roof. Will tomorrow be My first proper run in the rain? I've had one run with some drizzle, or just rain for the last km.3 -
eleanorhawkins wrote: »Wish I could help with the Run for Dennis, but will be away and unable to commit to a specific time, plus the time I usually run is covered.
Pretty miserable run this morning for a myriad of reasons, but it got done. The drizzle god took pity on me for the last kilometre and spat on me a tiny bit, enough to cool my face off but not to get anything else wet. Probably a good thing as I didn't have anywhere to put my phone!
2/10: 6km
3/10: 3km
4/10: 6km
7/10: 8.5km
9/10: 6.5km
10/10: 3km
11/10: 6km
October goal: 90km, stretch goal: 105km. Completed so far: 39km.
LOL I was just thinking about you because I'm laying in bed, the night before a long run (12k tomorrow), listening to the rain on the roof. Will tomorrow be My first proper run in the rain? I've had one run with some drizzle, or just rain for the last km.
I would offer to do the rain dance for you (any excuse to skip my strength training this week!) but given my track record that would probably be more of a hindrance than a help lol
Edit to add: Guess what, it's bloody raining again now!2 -
eleanorhawkins wrote: »eleanorhawkins wrote: »Wish I could help with the Run for Dennis, but will be away and unable to commit to a specific time, plus the time I usually run is covered.
Pretty miserable run this morning for a myriad of reasons, but it got done. The drizzle god took pity on me for the last kilometre and spat on me a tiny bit, enough to cool my face off but not to get anything else wet. Probably a good thing as I didn't have anywhere to put my phone!
2/10: 6km
3/10: 3km
4/10: 6km
7/10: 8.5km
9/10: 6.5km
10/10: 3km
11/10: 6km
October goal: 90km, stretch goal: 105km. Completed so far: 39km.
LOL I was just thinking about you because I'm laying in bed, the night before a long run (12k tomorrow), listening to the rain on the roof. Will tomorrow be My first proper run in the rain? I've had one run with some drizzle, or just rain for the last km.
I would offer to do the rain dance for you (any excuse to skip my strength training this week!) but given my track record that would probably be more of a hindrance than a help lol
Edit to add: Guess what, it's bloody raining again now!
Bahaha of course! Quick, shoes on then. Do 2k...2 -
hikinggal11 wrote: »@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.
Nope, not new to running, just weight training. I want to run 5 days a week and weight train 3 days a week but can not do them both on the same day......so, I guess the universe is going have to change and provide more than 7 days in a week!
Thank you so much for your reply and ideas!
Why can't you do both on the same day?
My weight training is pretty light, but I tend to do it after my medium/easy runs or on cycling days. I still make sure to have at least one complete rest day per week as well. The principle I've heard and try to follow is "keep your easy days easy, and your hard days hard". I believe there are others on this thread who do more with weight training who can give you pointers on how to balance them in your week, though.3
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