November 2018 Monthly Running Challenge
Replies
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RunRachelleRun wrote: »@PastorVincent That is hilarious. What a great idea! It would work here because guns are rare, though you may get arrested for the effort.
A single gunshot is surprising hard to track down by sound alone.
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C25K W6D2 done. No more intervals, unless I want to (or the dogs make me lol).8
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On run walk... I always thought that people used that to transition from unable to run, to running. As in you run a little, walk a little, then slowly increase how much running you do until you no longer need walk brakes.
But sounds like some of you are implying that people do the run-walk instead of running for the long term? Is that right?
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PastorVincent wrote: »On run walk... I always thought that people used that to transition from unable to run, to running. As in you run a little, walk a little, then slowly increase how much running you do until you no longer need walk brakes.
But sounds like some of you are implying that people do the run-walk instead of running for the long term? Is that right?
Yes, that's what they do. There's usually a set interval, time or distance (walk for 1 minute at every mile marker, or run 8 walk 2 etc). Apparently it works great for some people. I haven't tried it.1 -
eleanorhawkins wrote: »@ContraryMaryMary You have a Garmin that prescribes rest? That's it, I NEED a Garmin lol.
@garygse :-D I so know what you mean, some random person who actually seems to run (as opposed to my shuffle) seems to possess my body when I race too. I'm just praying the random person has what it takes to keep going for 13.1 miles!
I missed the beginning of month question. What have I done for my tomorrow self? Pretty much changed her entirely since the beginning of 2017: I quit smoking, lost 28 kilos and started running. Not only has my body changed, my mindset has completely changed too. I went from a doormat people walked all over who spent most of her time in tears to some sort of confident person who takes no chit from anyone and goes for what she wants. Sadly for anyone who doesn't like me this means a) I'm probably going to be around for a lot longer than I would have been if I'd carried on living as I was, and b) I'm far more likely to argue with them :-)
7km run this morning, I still can't get over the fact that what just 3 months ago was a considerably long run (and also caused me shin splints the first couple of times I went that far!) is now just a run of the mill training run. It's cool enough here now in the mornings that my fingers actually felt numb for the first 20 minutes or so and I didn't even break into a sweat until kilometre 6. Should probably have taken a jacket out with me, but I hate having to carry stuff when I'm running and I already cart my phone and a bottle of water along with me. Was nice once I got into the sun though.
2/11: 7km
4/11: 11km
6/11: 7km
November goal: 125km. Completed so far: 25km
@eleanorhawkins I feel like the last two years for us have been very similar. I two used to have low confidence, who had anxiety any time her boss wanted to talk to her. I had counselling at the beginning of 2017 and am now badass! I lost 20kg in 2017 and kept it off in 2018 - though I'd still like to lose another 5, I'm not stressed about it. I didn't have the smoking issue but am totally with you on the running. 5k is a short "stretch the legs" distance. I don't feel truly challenging until it's over 10k. Reading your posts I feel like your twin lol. Just on the opposite side of the world, literally haha3 -
polskagirl01 wrote: »PastorVincent wrote: »On run walk... I always thought that people used that to transition from unable to run, to running. As in you run a little, walk a little, then slowly increase how much running you do until you no longer need walk brakes.
But sounds like some of you are implying that people do the run-walk instead of running for the long term? Is that right?
Yes, that's what they do. There's usually a set interval, time or distance (walk for 1 minute at every mile marker, or run 8 walk 2 etc). Apparently it works great for some people. I haven't tried it.
Sounds way to complicated for me to try.0 -
On run/walk I just can't do it. I find after walking a bit getting back into the running is harder than just running through. Though I've practiced "walking" for drink stops.
Today was supposed to be a 13k run but my legs are really tired after Sunday, so I decided a rest day is best. Hubby actually gave my calves a deep massage last night! Heaven! Tomorrow I'll do a short sharp 5k, then 13k on Friday. No running over the weekend, then last week of training before the Half. I get the idea of a taper now. I think part of me is still sore from the 20k I did a week ago!
Oh and I'm pretty sure I've caught the kids mild cold. Fortunately it appears to be very mild.3 -
PastorVincent wrote: »polskagirl01 wrote: »PastorVincent wrote: »On run walk... I always thought that people used that to transition from unable to run, to running. As in you run a little, walk a little, then slowly increase how much running you do until you no longer need walk brakes.
But sounds like some of you are implying that people do the run-walk instead of running for the long term? Is that right?
Yes, that's what they do. There's usually a set interval, time or distance (walk for 1 minute at every mile marker, or run 8 walk 2 etc). Apparently it works great for some people. I haven't tried it.
Sounds way to complicated for me to try.
Do not get me wrong, if that is what works best for you, do it! This is a very personizable (yes spellcheck that is a word. I should know, I just made it up) sport!1 -
PastorVincent wrote: »RunRachelleRun wrote: »@PastorVincent That is hilarious. What a great idea! It would work here because guns are rare, though you may get arrested for the effort.
A single gunshot is surprising hard to track down by sound alone.
Just ask a sniper....
On tracking down a single gunshot, the Minneapolis police department uses this still, at least they did. http://www.minneapolismn.gov/www/groups/public/@council/documents/webcontent/convert_279035.pdf
...and on the tannerite, I am surrounded* by about a thousand acres of hunting land. Long rifle deer season just started. Wouldn't phase my household a bit, others probably, but like I said previously, not in my neck of the woods.2 -
@eleanorhawkins I feel like the last two years for us have been very similar. I two used to have low confidence, who had anxiety any time her boss wanted to talk to her. I had counselling at the beginning of 2017 and am now badass! I lost 20kg in 2017 and kept it off in 2018 - though I'd still like to lose another 5, I'm not stressed about it. I didn't have the smoking issue but am totally with you on the running. 5k is a short "stretch the legs" distance. I don't feel truly challenging until it's over 10k. Reading your posts I feel like your twin lol. Just on the opposite side of the world, literally haha
@Avidkeo yes it's a little bit freaky almost isn't it! Even the fact that you're doing your half a few weeks ahead of me (because of course being down under you're in the future!)
Run/walk, yes, I do it for anything longer than about 5k. I run for 9 minutes, walk for 1. I found it was the only way to avoid shin splints etc and keep my HR from going too crazy when I started increasing my distances. The perfectionist in me hates it and I have to constantly battle with a little voice in my head that tells me I'm not a real runner if I keep stopping and walking, but I tell it to STFU and let me do what I need to do right now. It was actually quite a psychological breakthrough for me when I gave myself permission to start using a run/walk method instead of trying to push through fatigue and pain just because I thought I ought to.
Maybe next year I will go back to the C210k programme to work up to running longer periods without walk breaks again, maybe I won't.
Also, my pace is actually faster like that than it is when I don't take the breaks!
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Do any of you do the Galloway run-walk method on long runs/races?bubblegum2fitness wrote: »So I want to start racing next year (with a max distance of 10km in mind) how do I find races in my area? I'm in Cranbrook, BC, and every other race seems to be in Vancouver. Any tips on finding local races?
@bubblegum2fitness I also live in a small town ( Peace River, AB many hours north of you ) so am familiar with the necessity to travel - minimum 2 hours for me. I did find these two sites that list a few events in your area. I would do a FB search inquiry in your local community and I know that most sporting stores/running stores will have an events page. Fernie, Banff, Invermere, all have events.
http://www.runnerssole.com/bc-races.htm
http://www.bcracereview.com/southeast---kootenays.html
https://www.kootenayrockies.com/post/trail-eventsgoogle gave me this for canadian races
idk know how helpful it is since my canadian geography is poor other than what i've learned from Due South
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On run/walk I just can't do it. I find after walking a bit getting back into the running is harder than just running through. Though I've practiced "walking" for drink stops.
Oh, in longer races (Marathon, 50k, etc) I always walk the drink stations. The few seconds lost there is more than made up for by getting the proper liquids in the proper places Plus considering how many people STOP COLD walking feels safer.
For a 5k or even a 10k, I only hit a drink station if something is wrong. Anything in the middle depends on the weather/etc.
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@bubblegum2fitness
http://kootenaysufferfest.com
I did one of their races this summer (New Denver) and it was great. They also promote other area events if you follow them on social media.0 -
I feel like death warmed over - felt fine this morning, started getting chills, went out anyway, ran a slow 5k all the while feeling like I was going to throw up, canceled my walk and went home. Now huddling in bed with two cats on me, after a hot shower which never made me feel warmer. Glucose readings and bp have been weird for about a week, I guess whatever was chasing me finally caught up to me. Awaiting further symptoms - likely culprits are lupus flare, flu from having to get my meds reupped with a bunch of sick children in the waiting room last week, or a combination of the two.
It was a lovely day for running, I'm so irritated to be sick!
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Some cool stuff here! I've been working on documenting the Dennis run on Strava... Since I was time-zone shifting it anyway, I moved @juliet3455 ahead a day while I was at it. Then I realized... both @shanaber and @rheddmobile did their runs early, on Saturday, but their runs lined up with each other and @Orphia's start - so I believe the relay actually started at 1730 instead of 2000 GMT and went until 2300 the next day!
I made manual entries for those I didn't have Strava runs for, but if someone else has a gpx file or run on Strava, feel free to send it my way. You can add "Miles for Dennis" on Strava, then tag him in your run that you dedicated to him. NOTE: You can do this for the marathons you're dedicating to him later as well. If I entered your run manually, don't be offended if it takes up your entire signed-up slot - I had distances for most of you, but not the time you spent running, so just entered what you were signed up for. The only 2 people I couldn't find run info on in the threads were @ctlaws44 and @rusgolden - did either of you run during the relay?
Question: what apps do you use to visualize this sort of thing? I have a list of activities on Strava now, all in the same time zone (whew!); some have maps, others don't. Ideas???8 -
OK so people keep talking about keeping their heart rate under control, and in proper zones etc. Should I be worried? pretty much every run I do my HR is about 50% in zone 5, then about 40% zone 4 and the rest spread over the last 3 zones. I never looked because I don't care. Just looking at my 20k run I was the above. though sometime I'm more in zone 4 than 5. my max is around 175-180 with my average closer to 165 (slowly coming down) and again I don't actually care. should I?
I'm kinda of the opinion of hey its working for me, don't let it worry you... oh my VO2 max is 44. went briefly up to 45 but am now a steady 44. I'm pretty stoked with that haha
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OK so people keep talking about keeping their heart rate under control, and in proper zones etc. Should I be worried? pretty much every run I do my HR is about 50% in zone 5, then about 40% zone 4 and the rest spread over the last 3 zones. I never looked because I don't care. Just looking at my 20k run I was the above. though sometime I'm more in zone 4 than 5. my max is around 175-180 with my average closer to 165 (slowly coming down) and again I don't actually care. should I?
I'm kinda of the opinion of hey its working for me, don't let it worry you... oh my VO2 max is 44. went briefly up to 45 but am now a steady 44. I'm pretty stoked with that haha
I don't pay attention to the zones, as I'm pretty sure the app/watch-calculated zones aren't correct for me. I go more by paying attention to my breathing and how I am feeling.4 -
OK so people keep talking about keeping their heart rate under control, and in proper zones etc. Should I be worried? pretty much every run I do my HR is about 50% in zone 5, then about 40% zone 4 and the rest spread over the last 3 zones. I never looked because I don't care. Just looking at my 20k run I was the above. though sometime I'm more in zone 4 than 5. my max is around 175-180 with my average closer to 165 (slowly coming down) and again I don't actually care. should I?
I'm kinda of the opinion of hey its working for me, don't let it worry you... oh my VO2 max is 44. went briefly up to 45 but am now a steady 44. I'm pretty stoked with that haha
I never paid attention until I read 80/20 by Matt Fitzgerald.
Then I got obsessed.
And now I pay attention but don't obsess. I think it's good to know HR training and make sure you include easy and hard runs but I don't pay a ton of attention and go by feel more (especially in summer) because I'd be walking for most easy and all recovery.2 -
OK so people keep talking about keeping their heart rate under control, and in proper zones etc. Should I be worried? pretty much every run I do my HR is about 50% in zone 5, then about 40% zone 4 and the rest spread over the last 3 zones. I never looked because I don't care. Just looking at my 20k run I was the above. though sometime I'm more in zone 4 than 5. my max is around 175-180 with my average closer to 165 (slowly coming down) and again I don't actually care. should I?
I'm kinda of the opinion of hey its working for me, don't let it worry you... oh my VO2 max is 44. went briefly up to 45 but am now a steady 44. I'm pretty stoked with that haha
So, here is the deal. IF you calculate your zones correctly you can use your HR to judge how hard your work out is. Then when you working a plan you can target different HRs to get the training you are looking for.
The problem is getting YOUR heart rate correct. It is highly variable depending on the person and CHANGES as you age and become fitter.
Get this book if you want to get into the weeds with this:
$9,99 on Amazon.com
It is a great book that talks about how by far most of us are training way harder than elites do.2 -
RunsOnEspresso wrote: »OK so people keep talking about keeping their heart rate under control, and in proper zones etc. Should I be worried? pretty much every run I do my HR is about 50% in zone 5, then about 40% zone 4 and the rest spread over the last 3 zones. I never looked because I don't care. Just looking at my 20k run I was the above. though sometime I'm more in zone 4 than 5. my max is around 175-180 with my average closer to 165 (slowly coming down) and again I don't actually care. should I?
I'm kinda of the opinion of hey its working for me, don't let it worry you... oh my VO2 max is 44. went briefly up to 45 but am now a steady 44. I'm pretty stoked with that haha
I never paid attention until I read 80/20 by Matt Fitzgerald.
Then I got obsessed.
And now I pay attention but don't obsess. I think it's good to know HR training and make sure you include easy and hard runs but I don't pay a ton of attention and go by feel more (especially in summer) because I'd be walking for most easy and all recovery.
That seems the natural progression. HR I think mainly helps you learn how to get there.1 -
11/1 - 0 km
11/2 - 12 miles
11/3 - 0 km
11/4 - 13.1 km
11/5 - 0km
11/6 - 8.5 miles
Only had a small window to run, but got a couple miles in at least!
Upcoming Races:
Harvest 10 Miler - November 2018
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
--More as I find them - need to find a nice trail race
2021 - Disney World Dopey! (if can raise funds)
2019 GOAL: Knock a full hour off my 50k time at Glacier Ridge.5 -
I don't use any specific plan. But I walk in every run over 3 miles. After 3 miles, I run a mile, walk 1 minute and repeat. I find that I am faster that way than if I run continuously.3
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@Avidkeo If you want to train by heart rate, then your zones need to be set up properly, and in order to do that you should have a realistic approximation of what your maximum HR truly is (that is, no "220 minus age" type formulas). As others have pointed out, 80/20 Running is a great book if you want to try out training by HR.
Basically, Zone 5 should be considered an all-out effort where your HR hits 90-100% of maximum, and realistically that means you should only be able to maintain that for a few minutes tops. If you're spending 50% of your time in Z5, then your HR zones are most certainly incorrect (unless you're running an all-out-feel-like-puking effort for about half of your run).
Here's a very brief primer that can give you a better idea of what to expect from each zone. I consider Z4 to be a hard run, and yesterday's hard run had me in Z4 for 66% of the time (and at no time did I hit Z5), whereas today I ran an easy recovery and spent 52% in Z1 and 46% in Z2 (the rest was Z0).
And if you don't care about HR training, then ignore it. Just know that Garmin uses those zones to try and gauge your effort, which will affect the calories for each workout, and also the VO2Max result.
Bottom line, if you want those numbers from Garmin to represent anything meaningful so that you can watch the trends (and hopefully improvements!), you'll want to take the time to make sure it's configured as accurately as possible...of course that's my opinion, which is just as bad as everyone elses, hence its two-cent net worth. If someone else adds a three-cent opinion or more, listen to them instead.
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Date :::: Miles :::: Cumulative
11/01/18 :::: 0.0 :::: 0.0
11/02/18 :::: 0.0 :::: 0.0
11/03/18 :::: 0.0 :::: 0.0
11/04/18 :::: 0.0 :::: 0.0
11/05/18 :::: 3.0 :::: 3.0
11/06/18 :::: 3.2 :::: 6.2
Doubled my monthly total! I should have run outside because the rain stopped and it was much warmer than expected (warmer in a good way). But I was not prepared for that with what I had packed in my bag so did the treadmill again. The excitement of the day was a little mouse was loose in the gym, under my treadmill at one point, and the staff were running around trying to catch it. They finally succeeded in trapping it under a wastebasket and I assume relocated it back outside.
I haven't really tried walk/run intervals but walking always just serves to frustrate me. I feel like I'm never going to get done and it's hard to start up running again. I personally prefer a slower overall run pace and to keep running. I do walk through water stops often and still find it hard to get back into motion for a bit. I found that to be really true toward the end of the marathon. I was afraid to stop and walk through the last two water stations because I might never start again (I did get water but tried to keep at least a little jog going). I'm always amazed at the walk/runners who keep passing me and then falling back over and over again.9 -
Today was a recovery run with nothing special to report, other than the weather was cool and awesome. Tomorrow's run is supposed to be wet with a 90-100% chance of rain predicted, but the run will be intervals so rain may actually be refreshing. Of course, this means it probably won't rain now.
In other news, I only have 60 miles to go before I hit a goal that I set at the beginning of the year. It's an arbitrary goal, but I chose it to help ensure that I spent a good amount of time base-building early on, and would then keep that base maintained as I continued training. Considering I was out with a stress fracture at the beginning of the year and so had reduced mileage in January and February, I'm pretty pleased that I'll be hitting the mileage sometime next week.
01 - 14.71
02 - 22.16
05 - 15.66
06 - 14.90
Total: 67.43 / 300 miles14 -
OK so people keep talking about keeping their heart rate under control, and in proper zones etc. Should I be worried? pretty much every run I do my HR is about 50% in zone 5, then about 40% zone 4 and the rest spread over the last 3 zones. I never looked because I don't care. Just looking at my 20k run I was the above. though sometime I'm more in zone 4 than 5. my max is around 175-180 with my average closer to 165 (slowly coming down) and again I don't actually care. should I?
I'm kinda of the opinion of hey its working for me, don't let it worry you... oh my VO2 max is 44. went briefly up to 45 but am now a steady 44. I'm pretty stoked with that haha
I totally wouldn’t be worried. For one thing, there’s a pretty good chance that whatever you’re using to measure your zones isn’t accurate - I get the sense that most wearable devices can help judge relative effort but you need to do a lot more personalizing for the zones to be accurate to you. There does seem to be good data about the training benefits of paying attention to your heart rate, but I’m also in camp “what I’m doing right now is working fine for me for right now”.1 -
@girlinahat That's funny. Sometimes our brain is our worst enemy. I know mine is!!
As for the Jeff Galloway, run/walk method (which I like to call wogging - walking and jogging), I like it. Speaking of the brain being my worst enemy, for me, it's easier to tame my brain if I tell it that I only have to run "x" minutes and then I can walk for 2. But, I am not an avid runner, yet. So, I guess I could change my plan in the future, but I doubt it. I have found that his method does help me go further AND I'm not dead when I'm done. Also, being an older runner, I think it is supposed to help prevent injuries. I'm not going for any speed records, so I think it is the best for me. Like others have said, it is a very personal decision.
Today I used that method on my 20 - 25 minute run, per my training schedule. This is only my second run in over a month, so am not in very good shape at the moment. I walked and then ran until I got pretty tired and winded, took a break and repeated.....so, I'm not running for a set number of minutes right now. I did the following minutes of walking/running: 3/4/2/6/2/6/3:14 for a total of 26:14 minutes and went 2 miles. I was pleased as that gave me a pace of 13:13. I'm hoping to manage to get it down to a 12 minute pace, or under.
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I've been quite busy, so not keeping up. After a long day at work yesterday, I skipped the gym (normally run treadmill for a few miles to warm up and then strength train). I did, however, get out tonight for a run outside. Of course it was mostly in the dark, but it felt really good and pace was better than it has been recently. I am so worried about de-training / slowing down lately when I have the Route 66 Marathon coming up in 12 days. But if I have a couple more good runs like this, I won't be quite so worried.
10.77 miles
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@Avidkeo If you want to train by heart rate, then your zones need to be set up properly, and in order to do that you should have a realistic approximation of what your maximum HR truly is (that is, no "220 minus age" type formulas). As others have pointed out, 80/20 Running is a great book if you want to try out training by HR.
Basically, Zone 5 should be considered an all-out effort where your HR hits 90-100% of maximum, and realistically that means you should only be able to maintain that for a few minutes tops. If you're spending 50% of your time in Z5, then your HR zones are most certainly incorrect (unless you're running an all-out-feel-like-puking effort for about half of your run).
Here's a very brief primer that can give you a better idea of what to expect from each zone. I consider Z4 to be a hard run, and yesterday's hard run had me in Z4 for 66% of the time (and at no time did I hit Z5), whereas today I ran an easy recovery and spent 52% in Z1 and 46% in Z2 (the rest was Z0).
And if you don't care about HR training, then ignore it. Just know that Garmin uses those zones to try and gauge your effort, which will affect the calories for each workout, and also the VO2Max result.
Bottom line, if you want those numbers from Garmin to represent anything meaningful so that you can watch the trends (and hopefully improvements!), you'll want to take the time to make sure it's configured as accurately as possible...of course that's my opinion, which is just as bad as everyone elses, hence its two-cent net worth. If someone else adds a three-cent opinion or more, listen to them instead.
yeah for my 20k run last weekend, 1hr was in zone 5, and I felt great at the end, never felt like I was going to puke, so clearly my HR zones are completely out of whack lol. I do not feel the need to worry, hence I never look at them haha. I kinda mentally ask myself at the end of each run, could I have gone harder or further, and survived. most of the time its a yes so therefore I figure I'm not going too fast. Am I going faster than the "can have a conversation" guide, probably, but again if I'm keeping that up for an hour and still completing 20k, and felt like I could finish the remaining 1.1km, then probably not that big a deal. Though probably goes a long way to explaining my my legs were still aching and tired 3 days later...
So my take away is, I'm not competing against anyone but myself, and I don't really care what my HR does, as long as it actually beats. And I'm completing the distance I want to each time I run, bar other reasons (blister forming last Sunday for example). so I'll just keep doing what I'm dong.8 -
you guys seen this??
https://www.stuff.co.nz/life-style/love-sex/108412739/why-you-shouldnt-propose-to-your-partner-while-shes-running-the-new-york-city-marathon
I would probably lose my mind if my other half proposed in the MIDDLE of the marathon. Wait until I cross the line FFS.6
This discussion has been closed.
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