November 2018 Monthly Running Challenge
Replies
-
I am late to the party for November. Not sure where the days go!
I was a little short on my October goal of 30 miles, got 25 in. Not an excuse, but the weather was miserable and rainy and my evening commitments and needs at home made it too easy for me to skip my run. I refuse to let that happen again.
I'm keeping my goal for November at 30 miles.
11/4 - 4 miles
10 -
Coming back from an IT band injury, so taking it slow...
Nov 1: Rest
Nov 2: 1.59 miles
Nov 3: Rest
Nov 4: Rest
Nov 5: 3.11 miles
Nov 6: Active Rest Day, walked 1.50 miles
TOTAL: 4.70 out of 28 (roughly 17% there!)10 -
11-1 Rest
11-2 7k intervals
11-3 7k easy
11-4 10.5k slow
11-5 7k recovery
11-6 Rest
11-7 7k intervals
November total: 38.5k
November goal: 150k
Nice day for running; sunny; 40 degrees F; and a light breeze.
Interval day today: 10 minute warmup, followed by four repetitions of 8 minutes hard, 2 minutes easy; followed by cooldown to finish out the 7k. There wasn't much of the 7k left for cooldown, so I spent more time walking at the end than I usually do. Finished off with stretching and foam rolling.
@PastorVincent It really is a good day to get out there. We won't have many days like these left.8 -
I ran 4.2 miles yesterday but still felt beat up from my Sunday long run, so I am debating whether to run a very slow 3 today or just walk and do the arm crank erg instead. I really worry about overuse injuries these days. Yesterday I felt aches around the hip flexors (especially the right side) and quads.5
-
-
I just caught up with about 200 posts. wow!
@rheddmobile great race report, and a great job on the race for you and your husband.
Run/walk - Run walk is pretty much mandatory for ultras unless you're an elite. I power hike any significant ascents, and many of the insignificant ones. Some runners do use a prescribed run/walk. When I ran the Superior Spring 50K in May I ran with a guy who subscribed to a run 5/walk 1 mile plan. At the end of one of his 5 mile run intervals we said our goodbyes and wished each other well as he slowed to a walk. He later passed me on one of his runs and finished ahead of me. Considering how I get muscle fatigue late in an ultra, I should consider doing something like that on my next ultra, but it's so hard to force yourself to walk when you still feel good. This was the trouble I had at the Loopet Loppet last month. I felt great so mostly ran 28 miles, then had to walk the rest. Even if it doesn't improve my time I'd probably feel better with a structured run/walk.
HR training. @garygse covered it well a few pages back. I'd like to offer more insight as to why you don't want to run faster than necessary. There are solid reasons for hitting certain heart rates during certain runs. Recovery runs, easy long runs, tempo runs, LT runs, strides, intervals, etc. If you're into HR monitoring, you're trying to hit certain heart rates for each type of run, which have a specific purpose and benefit.
Some here have mentioned they know they're running their easy runs at higher than "conversational pace", but it works for them. I'd caution you, though, that running faster than necessary carries risk over time. The point of an easy run or recovery run is to provide a low-stress stimulus to your heart, lungs, bones, muscles, etc. This helps in recovery, add training volume, and keeps you fresh for the next days run. If you're running these runs any harder than that, you're doing your body a disservice. You're guiding principle should be to run at the slowest pace which still provides the benefit of the prescribed run. This keeps you injury free and fresh, as well as keeps the level of cortisol, a stress hormone, at a lower level. Any miles run at a faster pace than this carry no additional benefit but do carry additional risk.
There's a term called "junk miles". Now this means different things to different runners, but in this context, it's anything run too hard to be considered an easy run, but not hard enough to be considered a threshold run. You're putting on more stress than an easy run, but not getting any additional benefits, or not getting them as efficiently as you could had your dialed in your HR for the specific purpose of the run.
On the other hand, if running at such a pace makes you happy, who am I to say not to do it?
16 -
No running for me, of course, but I'm making progress.
I had tried taking a short walk about a week ago but on crutches it was a PIA, and I later felt swelling in a couple of toes, so I haven't done that since. Now that I have my iWalk, I've considered walking with that, but I've been told (chastised?) by my surgeon's nurse that they don't like the iWalks. They feel I'm at increased risk of falling and the way it straps to my leg gives me an increased chance of blood clots. While I think I'm more stable with this than crutches, particularly on stairs, I'll defer somewhat to their knowledge and keep my time using one to more 15 minutes at a time.
I went in last Friday to get the cast off, get the wound inspected and cleaned, then recast. The wound is healing nicely. Some swelling still but not terrible. The guy who put a new cast on me did a terrible job. It was very loose and uncomfortable. I put up with it over the weekend but went in yesterday and had them do it again. This one is much better!
Physical activity for me has been mostly upper body work with dumbells. Last night I added in some glute and core work. I found a Youtube video for core work with a bum foot, but some of the moves put more stress on my cast than I think I should have. I'll try again tonight to see if I can move differently to avoid that. It feels good to be doing something that will benefit my running, when I'm finally given clearance to run.
I did find out that I'll be in a cast for 3 weeks, not the 4 I was originally told. Then it's 3 weeks with a boot, with the last 2 weeks being weight bearing, so only 2 more weeks with crutches/iWalk!!!
13 days down, 71 more to go.17 -
@PastorVincent Nothing worse than being tied to a chair when you want to be out there, I feel your pain. And that's exactly why I run at dawn, before work/family/life can stop me!
@7lenny7 glad it's going relatively well, hang in there!
5 -
November 1 - 11 km run
November 2 - 18 km run
November 3 - 14 km run
November 5 - 5 km club run
November 7 - 21 km run
November8 -
Total distance 69 km - goal 300 km
8 -
November goal: 75 miles
11/1: recovery
11/2: recovery
11:3: recovery
11/4: recovery
11/5: recovery
11/6: 12 miles
11/7: 6 miles
TOTAL MILES RUN: 18
UPCOMING RACES
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 Run
October - Illinois Homecoming 5k5 -
11/1 = 18 miles
11/2 = rest day
11/3 = rest day
11/4 = 16 miles
11/5 = rest day
11/6 = 3 miles
11/7 = 12 miles
Apparently, I am destined not to keep up with this thread in November. Hope everyone is injury free and having awesome running adventures!
My left leg is still slightly cranky from my last half. I am trying to add in more rest days.
November goal miles = ? / 49 miles-to-date
Upcoming Races:
11/11 = Hill County Trivium (just doing the half)
11/22 = Georgetown Turkey Trot
12/15 = Stars at Night Half
1/26/19 = Miami Tropical 5K
1/27/19 = Miami Marathon
3/10/19 = ZOOMA half (potentially)
5/4/18 = Wisconsin Marathon (mittens challenge part 1)
5/5/18 = Kalamazoo Marathon (mittens challenge part 2)6 -
November goal: 75 miles
11/1: 4.1 miles
11/4: 8 miles
11/6: 4.2 miles
11/7: 4.6 miles
20.9/75 miles completed
Today's run was not as pretty as yesterday's. It was 67F when I got up and really foggy and humid. It wasn't as dark as it has been, but since it was cloudy it wasn't as light as yesterday either. The fog did start to lift and was pretty much gone by the time I was done and it was cooler when I got home than when I started. It is supposed to rain today and I think all day tomorrow. I may take tomorrow as a rest day. My 5K is on Saturday. I usually run Tues, Wed, Thurs and Sunday. I'm thinking that it probably won't hurt to take an extra rest day and have fresh legs for Saturday, but I'll just play it by ear. If we don't have bad weather tomorrow then I'll probably just do an easy run and rest on Friday.
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 - PR 29:43.5, 2nd place AG
11/10/18: Wags & Whiskers 5K7 -
PastorVincent wrote: »It looks soooooo bright and sunny out there. I guess I will just SIT HERE and waste away at my computer instead of be out there... cause you know that is best! #workingforaliving
I am seriously bleeding empathy for you right now. My office is currently the building tornado shelter - no windows and in the center of the building. World War 3 could be going on outside and I wouldn’t know. It gets depressing walking into work on beautiful mornings. I miss entire rare Texas beautiful days. It’s enough to make me buy sporadic lottery tickets this time of year.5 -
Rest day today, walked the dogs for just under 2 miles.
November Goals: 28 miles
11/2: 2.15
11/4: 2.47
11/6: 2.59
I made a ticker!
1 -
@amymoreorless and @PastorVincent I feel your pain. The world could end outside my cinder block walls and I would not know it. At least the inmates get a window....hmmmmm.
I do tend to get outside at lunchtime for a little bit and soak up the sun as I can, may just have to start doing my runs at lunchtime as the job is fairly flexible as long as I am able to be reached.
No run today as this is a planned lift day, heavy legs. Trying to be more consistent with my lifting, both in form and workouts, to build more strength and stability both for running and overall.
5 -
I just caught up with about 200 posts. wow!
@rheddmobile great race report, and a great job on the race for you and your husband.
Run/walk - Run walk is pretty much mandatory for ultras unless you're an elite. I power hike any significant ascents, and many of the insignificant ones. Some runners do use a prescribed run/walk. When I ran the Superior Spring 50K in May I ran with a guy who subscribed to a run 5/walk 1 mile plan. At the end of one of his 5 mile run intervals we said our goodbyes and wished each other well as he slowed to a walk. He later passed me on one of his runs and finished ahead of me. Considering how I get muscle fatigue late in an ultra, I should consider doing something like that on my next ultra, but it's so hard to force yourself to walk when you still feel good. This was the trouble I had at the Loopet Loppet last month. I felt great so mostly ran 28 miles, then had to walk the rest. Even if it doesn't improve my time I'd probably feel better with a structured run/walk.
HR training. @garygse covered it well a few pages back. I'd like to offer more insight as to why you don't want to run faster than necessary. There are solid reasons for hitting certain heart rates during certain runs. Recovery runs, easy long runs, tempo runs, LT runs, strides, intervals, etc. If you're into HR monitoring, you're trying to hit certain heart rates for each type of run, which have a specific purpose and benefit.
Some here have mentioned they know they're running their easy runs at higher than "conversational pace", but it works for them. I'd caution you, though, that running faster than necessary carries risk over time. The point of an easy run or recovery run is to provide a low-stress stimulus to your heart, lungs, bones, muscles, etc. This helps in recovery, add training volume, and keeps you fresh for the next days run. If you're running these runs any harder than that, you're doing your body a disservice. You're guiding principle should be to run at the slowest pace which still provides the benefit of the prescribed run. This keeps you injury free and fresh, as well as keeps the level of cortisol, a stress hormone, at a lower level. Any miles run at a faster pace than this carry no additional benefit but do carry additional risk.
There's a term called "junk miles". Now this means different things to different runners, but in this context, it's anything run too hard to be considered an easy run, but not hard enough to be considered a threshold run. You're putting on more stress than an easy run, but not getting any additional benefits, or not getting them as efficiently as you could had your dialed in your HR for the specific purpose of the run.
On the other hand, if running at such a pace makes you happy, who am I to say not to do it?
Well I attempted a flat out run. Definitely hit my peak, stopped at 4k cause I started feeling light headed and slightly nauseated, so definitely zone 5. Max hr was 181 haha
Then I had an epiphany, I have a wrist based HRM, not a chest one. So accuracy is way off.
What I did realise is when I feel comfortable is probably zone 3, with occasional strides into 4. Today's run was definitely a 4, and hit 5.
So basically I'm going to just keep doing what I'm doing.
Have to say, it was fun going that quick lol.4 -
Well I attempted a flat out run. Definitely hit my peak, stopped at 4k cause I started feeling light headed and slightly nauseated, so definitely zone 5. Max hr was 181 haha
Then I had an epiphany, I have a wrist based HRM, not a chest one. So accuracy is way off.
What I did realise is when I feel comfortable is probably zone 3, with occasional strides into 4. Today's run was definitely a 4, and hit 5.
So basically I'm going to just keep doing what I'm doing.
Have to say, it was fun going that quick lol.
There are definitely solid reasons for running fast. I wasn't trying to suggest that there was no place in your training for speedwork. My biggest point is that if you're not specifically going out with the intent of doing specific speedwork, it's easy to go to hard with no appreciable benefits.
I'm always keyed in on my HR when I run, but to be honest, I don't look at zones at all, and I have no idea what my zones are. I can tell you my max HR, LT HR, long run HR, and what HR I try to hit for different race distances, but I have no clue what my zones are or where I should be. For me, a zone seems like too wide of a range for the specifics of my particular runs.5 -
Then I had an epiphany, I have a wrist based HRM, not a chest one. So accuracy is way off.
This is not true. Assuming you have a Garmin, Apple, or another major brand, they are accurate. Oh and assuming you are wearing it in such a way that the sensor is close to your skin and not bouncing around.
You could always test it by manually measuring your heart rate and comparing if you do not believe your watch. Assuming you count well, should be with a handful of BPM.
5 -
PastorVincent wrote: »Then I had an epiphany, I have a wrist based HRM, not a chest one. So accuracy is way off.
This is not true. Assuming you have a Garmin, Apple, or another major brand, they are accurate. Oh and assuming you are wearing it in such a way that the sensor is close to your skin and not bouncing around.
You could always test it by manually measuring your heart rate and comparing if you do not believe your watch. Assuming you count well, should be with a handful of BPM.
i did not test mine outside but a borrowed chest HRM was close to my wrist HRM on the treadmill. and it was a beat off at most when i was at the dr.3 -
Had the day off of work so I had a beautiful run this morning. 55 degrees, slight breeze, and sunny! I feel like I haven’t had such a nice run in ages and I feel fantastic!
11/2: 4.1 miles
11/3: 3.3 miles
11/5: 2.4 miles
11/7: 5.1 miles
Cumulative for November: 14.9/50 miles
Upcoming race: Thursday 11/22 Feaster Five Thanksgiving Road Race: Approximately 5 miles5 -
-
quilteryoyo wrote: »@noblsheep Hahaha. If there is an open pack of Oreo's anywhere around me, they don't last very long! They are my weakness.
Was this a foil pack of 6 oreos, or the gigantic packs they sell in the US with 3 rows of cookies?0 -
Re: office views, I've really lucked out. No dreary windowless cubicle for me...
(However it is currently -8C. So there's that.)14 -
I work from home so 1) I have a nice view from my window of the trees and condo buildings outside and doggies passing by and 2) I have a flexible schedule.9
-
@lkpducky I have some flexibility but not as much as if I worked from home! I need to be on-site from 8-9 AM MWF but when I start and when I leave is otherwise up to me as long as I'm here 8 hours total. I have some discretion for long lunches as well as long as I punch out for them (we are not required to clock out for lunch if we stick to our allotted 30 minutes).1
-
Re: office views, I've really lucked out. No dreary windowless cubicle for me...
(However it is currently -8C. So there's that.)
@sarahthes jealous despite the temp.I work from home so 1) I have a nice view from my window of the trees and condo buildings outside and doggies passing by and 2) I have a flexible schedule.
@lkpducky
1 -
I work from home so 1) I have a nice view from my window of the trees and condo buildings outside and doggies passing by and 2) I have a flexible schedule.
Two jobs prior to this one I was full-time work from home. I miss that. I do not miss the pay though. I am making 50% more here.6 -
PastorVincent wrote: »Then I had an epiphany, I have a wrist based HRM, not a chest one. So accuracy is way off.
This is not true. Assuming you have a Garmin, Apple, or another major brand, they are accurate. Oh and assuming you are wearing it in such a way that the sensor is close to your skin and not bouncing around.
You could always test it by manually measuring your heart rate and comparing if you do not believe your watch. Assuming you count well, should be with a handful of BPM.
Oh I believed for some reason the wrist based ones were not as accurate as a chest strap. Learning lots.
1 -
PastorVincent wrote: »Then I had an epiphany, I have a wrist based HRM, not a chest one. So accuracy is way off.
This is not true. Assuming you have a Garmin, Apple, or another major brand, they are accurate. Oh and assuming you are wearing it in such a way that the sensor is close to your skin and not bouncing around.
You could always test it by manually measuring your heart rate and comparing if you do not believe your watch. Assuming you count well, should be with a handful of BPM.
Oh I believed for some reason the wrist based ones were not as accurate as a chest strap. Learning lots.
they didn't used to be. now they are much better2 -
PastorVincent wrote: »I work from home so 1) I have a nice view from my window of the trees and condo buildings outside and doggies passing by and 2) I have a flexible schedule.
Two jobs prior to this one I was full-time work from home. I miss that. I do not miss the pay though. I am making 50% more here.
I am surprised how happy I've been working from home full-time. I was worried about it since the last time I was at home all day was during a prolonged period of unemployment - I probably should have realized that having work plus not being in a much better mental health space (not unrelated) would make a lot of difference. I'm seriously considering not looking for work for a couple of years at least. It helps that the money's good, of course.
Anxiety is so rough. A friend recently posted an article about why it's so frustrating when people claim that running or other exercise is a cure for mental illness. Running is a great boost to my mental health, but I never could have gotten into running the way I have if I hadn't already done a lot of work to get to a healthier place mentally. For me, it's kind of like weight loss - I don't consider exercise alone to be a sustainable way to lose weight, but it is an excellent way to maintain after losing.
ETA: I certainly don't mean to denigrate anyone who personally feels that running/exercise was genuinely a cure for them. Also I'm making a distinction between anxiety as an emotion everyone experiences sometimes and anxiety as a mental health diagnosis.
@eleanorhawkins: Individual counseling worked for me for a long time, until it didn't. It's absolutely an important tool but it's not the only one. My primary treatment these days is medication supplemented by journaling and running. I've been getting my medication through my primary care doctor as my prescription has been fairly stable, though I am considering trying a new psychiatrist for quarterly sit-downs. I've never gotten along well with psychiatrists in the past, but my husband really loves the one he's seeing and I'm thinking it might be worth a try.7
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.6K Introduce Yourself
- 43.8K Getting Started
- 260.3K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.5K Recipes
- 232.5K Fitness and Exercise
- 431 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.8K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions