November 2018 Monthly Running Challenge
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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
5 -
@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 -
2---2.24 intervals
3---5.24 walk with DD
4---5.49 walk with DD
6---2.29 intervals
15.3/65
Upcoming Maybe Races
December 1st Dinosaur Valley Endurance Run. 5 Mile Glen Rose TX
January 5 BIRR Ultra relay. 50k. Hawaii. For @KeepRunningFatboy
March 31, 2019 A2A Undecided distance. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)5 -
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.
If I was 16 miles into a marathon, the only thing I would stop for would be a cupful of Gatorade or a Gu. Save the engagement ring for the finish line. And if it stopped me from getting a PR I would be extremely pissed off.9 -
Who the heck proposes in the MIDDLE of a marathon (or other type of race, anyway)? He thinks she won't finish? pffffffffft
Too many folks responded on run-walk for me to tag individually so I apologize, and thank everyone.
I never did run-walk until I joined the LA Leggers, a group that trains for the Los Angeles Marathon (and many folks also trained for other marathons and halves). By then I had already run 10 (? I forget) marathons (including two ultras). Aside from the stopping at water stations, I had never done Galloway. I did note that I recovered much more quickly from the marathons and halves where I did running-walking. Many of the Leggers did well with it - we include many folks who have run more than 30, 40, 50, and up. I didn't do run-walk for shorter runs, only long runs and races (8 miles and up).
@rheddmobile I hope you recover soon, how miserable!
Run today: 4.2 miles. I felt rather beat up after the 8.6 miler on Sunday. Yesterday I did 20 minutes on the arm crank erg and lifted weights instead of running.
20.7 miles in November so far.
And I forgot I will be out of town from November 16-23 and don't know how much I'll get to run over there (Cambria, CA). Likely I'll do plenty of walking though.5 -
polskagirl01 wrote: »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???
This was Oct 14-15, correct? I ran 8 mi on Sat 13th @ 7a CT but developed some hip/glute pain and with a race coming up on the 20th, I gave it some extra rest.3 -
11/1/18 5 miles
11/3 3 miles
11/6 3 miles
Total 11 /60-90 miles
October 6 Estrella Cactus 5k
November 10 Rock n Roll Vegas 5k
November 11 Rock n Roll Vegas Half Marathon
Went out easy, felt strong, and broke a 12-minute average (11:58 totally counts!) Hoping this carries forward to Sunday night!9 -
November Running Totals (miles)
11/1 – 7.58 warmup, speed work, cool down
11/2 – rest day
11/3 – 12.08 paced run
11/4 – 9.43 warmup, 6K XC race, cool down
11/5 – rest day
11/6 – 10.10 commute, warmup, speed work, cool down
November running total to date – 39.19
Nominal November mileage goal: 160 miles
Real Goals: Avoid injury. Run well in the Pete Glavin XC series. Have fun at the Syracuse Half and Race with Grace 10K. Build base toward the start of Boston training.
Today's notes – Today's running came in four pieces. The first piece came when I went to walk to mail a rare form that couldn't be completed online. It's a mile to the nearest mailbox, and a couple miles of walk seemed like a nice distance this afternoon. Except it started to rain on the way home. I'm fine walking when it's sprinkling, but it started coming down hard. So I turned on the Garmin, and ran 0.68 miles to get to my front door. The good: My walking shoes are just a different model of running shoe, no big deal for running less than a mile. The bad: I wasn't dressed for running. For under a mile, I wasn't worried about a cotton tee under a flannel shirt; but the jeans weren't terribly comfortable for running in the rain. But what the heck; I ended up running it close to marathon pace, mostly into the wind blown rain reminiscent of Boston (but much, much shorter).
The evening running was better planned. Went to club practice, did the 2 mile warmup. The assigned workout was 1 mile at T pace; 2 x 200 at R w/200 recovery; 3 miles at T pace; 4 minutes recovery; and 4 x 200 at R w/200 recovery. The idea was to prepare for the longer, 8K cross country race a week from Sunday and the Race with Grace 10K on Thanksgiving. Subtitle: This is endurance work for runners who have been focused on the 5K or 6K distance, but need to run 8K or 10K.
After Sunday's race, this looked a bit aggressive to me. So I modified it. Ran a bit more than a lap easy, then 1600m at T level of effort, 2 x 200 at R w/200 recovery, 3200m at T, one lap recovery, then 4 x 200 at R w/200 recovery. Except the T level of effort was a bit slower than I've been running speed work, very close to the nominal speed target. And the 200s at R were mostly 1 or 2 seconds slower than target time for 200 at R. There's no mystery to that; I'm feeling the effects of having run hard on Sunday.
Ran my 2 mile cool down, and it was clearly a Good Idea to chop down that 3 miles at T to just 2 miles. A fraction of a mile here and there on each of the pieces, and the total for the day broke 10 miles.
I'm thinking this will be my only speed workout for this week. I don't think I did too much; but I think I was right at the most I could handle today. I'll have to think about taking an extra rest day on Saturday before the half marathon on Sunday.
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) finished in 1:03:27
October 21, 2018 Pete Glavin XC #3 6K (Mendon, NY) finished in 24:17
November 4, 2018 Pete Glavin XC #4 6K (Trumansburg, NY) finished in 22:48
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)
November 18, 2018 Pete Glavin XC #5 8K (Syracuse, NY)
November 22, 2018 Race with Grace 10K (Hilton, NY)
December 15, 2018 Freezeroo #1 (Don Curran Memorial 5K) (Gates, NY)
2019 Races:
January 1, 2019 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
January 5, 2019 Winter Warrior Half Marathon (Gates, NY)
January 12, 2019 Freezeroo #3 (Pineway Ponds 5 Mile) (Spencerport, NY)
January 26, 2019 Freezeroo #4 (Hearnish 5 mile) (Victory, NY)
February 9, 2019 Freezeroo #5 (Tom Brannon 8 mile) (Greece, NY)
February 23, 2019 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)
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1107-8k total-19.7k, goal-100k
Yesterday something snapped in my head and I ate an entire pack of Oreos.
Decided to drop to the 10k at the Shanghai Marathon. I'm not ready for the full, the race offers no half, and there's been enough speedwork over the summer that might give me a shot at a decent 10k.
This morning's run was the first below freezing this season. Couldn't find my hat so went without, and felt fine. Run was great, though slower than expected.
Upcoming races:
20181118 Shanghai Marathon (10k)9 -
This is an interesting interview with Jeff Galloway since we’re talking about run/walk.
https://www.runnersworld.com/runners-stories/a22997370/jeff-galloway-interview/0 -
Thanks for all of the suggested websites. Now I just have to wait for them to update on January 1rst, lol. The Canadian database says that Calgary is close (it's 4 hours away) which is a joke.
I did w1d2 of c210k tonight as a study break. It was okay. I'm just really stressed about this midterm.
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Instead of a mileage goal, I’m going to switch it up a bit. My next half is February 2. I’m going to follow Higdons intermediate 2 plan. So instead of tracking miles I’m going to track the workouts. I want to miss few, if any, workouts. I started a week early knowing that some weeks will be hard to get them all in. So by the time Feb 2 rolls around the goal is to have all 64 workouts checked off.
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