December 2018 Monthly Running Challenge
Replies
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@MegaMooseEsq ditch the cotton. Cotton absorbs moisture and you don't want that. Use a tech fabric base layer as a mid layer.
I can't think of any cotton garment I use when running, no matter how cold.
Great job on the run!5 -
8 miles this evening, felt easier than the 4 on Monday. I think the back-to-back run days don't agree with this old body. Felt more relaxed. Noticed I was rotating my hips and shoulders back more, helping to increase stride length a little.
@TimeToReduceFat way to go starting C25K! We all started somewhere.
@amirahdaboss way to get that distance PR!
@amymoreorless fantastic 19 mile run! I am scheduled for one next weekend
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Heh. Messed up the code for strikeout on my last post, too late to edit it. I'll fix the list for the next post.2
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Date :::: Miles :::: Cumulative
12/01/18 :::: 7.7 :::: 7.7
12/02/18 :::: 3.1 :::: 10.8
12/03/18 :::: 0.0 :::: 10.8
12/04/18 :::: 0.0 :::: 10.8
12/05/18 :::: 0.0 :::: 10.8
12/06/18 :::: 3.0 :::: 13.8
12/07/18 :::: 3.1 :::: 16.9
12/08/18 :::: 3.2 :::: 20.1
12/09/18 :::: 5.3 :::: 25.4
12/10/18 :::: 4.9 :::: 30.3
12/11/18 :::: 2.3 :::: 32.6
12/12/18 :::: 2.7 :::: 35.2
Outside run tonight - short, but a good time catching up with a friend. Quick change and went to yoga after, which turned out to be very nice with some good hamstring and glute stretching focus. My stress level was getting a bit high today so a run and yoga was much needed.
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@MegaMooseEsq ditch the cotton. Cotton absorbs moisture and you don't want that. Use a tech fabric base layer as a mid layer.
I can't think of any cotton garment I use when running, no matter how cold.
Great job on the run!
I guess I was hopping it would be okay as a second layer, but I can see how that wouldn’t work. I’ll try layering the tech shirts and buy a third set of sleeves.1 -
@MegaMooseEsq ditch the cotton. Cotton absorbs moisture and you don't want that. Use a tech fabric base layer as a mid layer.
I can't think of any cotton garment I use when running, no matter how cold.
Great job on the run!
This.0 -
PastorVincent wrote: »
Merino Wool Hat that covers ears
Baclava (I use UA's Infrared one)
Flashly Light things (Nox vest, arm bands, etc)
YUM!!!
Or did you mean balaclava?
;P
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No run today, was planing 10-15, but then was reminded that we had a company Christmas dinner to go to. Ah well.1
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@Elise4270 it's easier to show you:
Green is easy pace, yellow is a trail run, blue is a race, and I also use tan for hills and a pinkish for a tempo run
The column ofter total is the per increase of miles from week to week.
The chart for monthly miles needs updating.
Miles completed are in bold.
Weeks/months completed are in the pinky/peachy color
When I was better about doing glute work for my ITB issues, I put a G in instead of miles.
here's my pastAnd here's what I'm planning on (hoping for) once I can start running. I still need to color code it. Gray is my downtime from surgery. Numbers in gray are minutes of walking
I love a nerd! Sheets it is! Thanks!
I got here too late, but would have recommended a spreadsheet for you, knowing your nerdiness.
I use one in Excel. It looks a lot like Lenny's - colour coded for distance and intensity etc. My races are blue too.
I started it by pasting in a marathon training plan from Strava Premium, then have written over that with what I do each day as I go.
I added columns to show the weekly longest run from 3 other training plans along the way as I've done a 50 km run and another marathon, and a column for my weekly longest run. These help me with guidelines for when I've done things a bit differently one week, and too not get too upset about switching days for any particular workout.
I try to do one sort of speed/hard session a week, and run 3-5 times a week, and then just do each day as the niggles will allow and however inspiration takes me.7 -
10 km Riverbank trails in the dark.
Covered in a layer of hard white ice so had to use the screw shoes. Had no problem with traction. Since there is a new bridge being installed across the River the trails are cut off in a few places so lots of detours across streets so had my headlamp and flashing LED backlight on so the visually challenged drivers would hopefully clue in when ever I had to do a road crossing.
30kph made it an interesting challenge - definitely a much harder workout than normal.
Puts me over the 1000 km mark for the year and about 400km short of what I had last year.
@Elise4270 Like others I took one of the standard training plans (Hal Higdon etc) and dropped it into a spread sheet and then massaged it a little to match the other events in life - Tuesday & Thursday Adult swim Club; Friday Curling club ; Saturday Club long run day etc etc.6 -
Hey all. I'm feeling a lot better for having had a couple of sleep ins this week. I think im run down and am looking for to a month off work starting next week. I plan on having another day off again tomorrow, and don't expect any running over the weekend. But I'll be getting runs in most days on holiday, I'm travelling around the country and have arranged runs with others I've met in a Facebook group, and a couple of park runs. I'm really looking forward to it!
I've kinda given up on all other goals for the year. I'll start again fresh on 1st Jan. Its just too challenging the next 2 weeks.11 -
5/12: 4.04km
7/12: 6.02km
12/12: 5.07km
Total: 15.13/32km
Yesterday's run was hard. I really didn't want to go out for it, but I got changed and did it anyway. It felt fast, but my pace was well down on previous runs, so not quite sure why that is. Could be because I took the pup out last night and he really does love to run around the wrong sides of lampposts and stop for a random shake every now and then which really breaks up my rhythm And run a previous route backwards and I have decided that I don't like it, the way the hills work out and the final long stretch at the end, I think I'd much rather do them the other way around.
Also question for everyone, anyone had experience with pain in their foot arches? My right foot was really hurting me for some of the run yesterday and I'm not sure if it's something to do with form, or if I just need new shoes, or what. And are there any suggestions as to what I can do about it?3 -
Goals for December: 200 km (125 miles) of biking and 30 km (18.5 miles) of running.
12/04: bike 30 km (18.5 miles)
12/05: bike 20 km (12 miles) + run 6 km (3.6 miles) in 37 mins
12/06: bike 30 km (18.5 miles)
12/07: bike 30 km (18.5 miles)
12/11: bike 30 km (18.5 miles) + run 4 km (2.4 miles) in ca. 30 mins
12/11: bike 30 km (18.5 miles) (very very careful, as it was close to 32°F)
Total so far: 170 km (76 miles) of biking and 10 km (6 miles) of running.5 -
So the talk of spreadsheets gave me itchy fingers and I seem to have spent a lot of this morning finalising mine for the next 14 weeks. And I appear to be in the process of signing up for another HM on March 24th. Very similar route to Sunday's but backwards (opposite direction backwards, not running backwards, that would just be silly).
That escalated quickly. Again.
I'm really hoping that as I'm in much better condition now than I was 3 months ago that by starting over from the beginning of a 12 week training plan I'll have enough energy to get my dang strength and cross training sessions in as I failed miserably on those aspects of the last cycle.
I'm also wondering how long a long run I will be able to get away with the weekend before Xmas with an aim to not being the miserable one who can't eat dinner because she has no calories left. Come on legs, play nicely!
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Thanks @Orphia ! I tweeked one we use for tracking miles. I'm not sure i like it yet, ill probably have a closer look at Pat's.. @rusgolden put some calculations in it and im studying this new =IF function. Maybe Rus could come over for a spreadsheet tutorial
My calves are so tight and sore today. I'm changing up my form, more "natural/neutral" to absorb the impact more efficiently. So i need to be patient. (To those that are newish, I've had 2 hip surgeries and getting back has been a challenge. Everything is weak and doesn't want to play nice).
I'm really glad i didnt run 2 miles yesterday. Making a plan is a bit challenging. I'm reasy for a plan, but i still need to be patient. I miss the days of every run is 5-6 miles...
Thanks for all the support and advice! Keep it coming if you have any!
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I too make spreadsheets! I just never quite finish filling them out, nor really remember to look at them more than once or twice...2
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PastorVincent wrote: »I too make spreadsheets! I just never quite finish filling them out, nor really remember to look at them more than once or twice...
A bit like me writing all appointments in the family wall-calendar and just forgetting to check every morning what is scheduled for the day? It turns out however, that the mere thing of putting it all down helps it fix better in my brain.
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eleanorhawkins wrote: »Very similar route to Sunday's but backwards (opposite direction backwards, not running backwards, that would just be silly).
good that you made that clear, for a moment I thought that I'm off trend again
Good luck with sticking to your plans! I agree that making plans is helping us achieving more. Just make sure you keep the spirits up even it does not turn just *exactly* as the plan on the spreadsheet is.
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Hey savy shoppers! Amazon is offering "Up to 30% Off on Nike Reebok Adidas and More!" - Saw Reebok Compression Leggings for $17, Saucony shoes for $55 and more. Might want to check it out. Pretty sure it is today only
Click for direct link: AMAZON.COM to go to the sale page.0 -
PastorVincent wrote: »Hey savy shoppers! Amazon is offering "Up to 30% Off on Nike Reebok Adidas and More!" - Saw Reebok Compression Leggings for $17, Saucony shoes for $55 and more. Might want to check it out. Pretty sure it is today only
Click for direct link: AMAZON.COM to go to the sale page.
I need to buy for people on my Christmas list, not me, but somehow I keep on buying for me! LOL . But I must check it out!
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I'm loving my holiday streak this year! As long as the weather keeps cooperating.
Off topic: The end of the semester is here (4 more days) and now the kids I teach who haven't been turning in work want to know what they can do to raise their grade. Can you turn back time and do what you should have done when it was due? If so, go for it! These are high school boys and I teach programming (Java), but I see the same thing at the college when I teach there. At least at the college level the parents can't email me. Although sometimes they do.
12/1 - 4 miles + transform app - upper body. RwRunStreak Day 10
12/2 - 1 mile + 25 miles cycling #RwRunStreak Day 11
12/3 - 1 Mile + transform App - legs #RwRunStreak Day 12
12/4 - 5 miles #RwRunStreak Day 13
12/5 - Transform App - legs/abs + 3 miles #RwRunStreak Day 14
12/6 - 3 miles #RwRunStreak Day 15 + transform App = upper body
12/7 - rest day so just 1 mile for the #RwRunStreak day 16
12/8 - 44 miles cycling; 1 mile #RWRunStreak Day 17 + transform App Arms/Back
12/9 - 3 miles #RwRunStreak Day 18
12/10 - Transform App - legs/glutes Starting Phase 4 of women’s physique! + 4 miles #RwRunStreak Day 19
12/11 - Transform App - arms/back + 3 miles #RwrunStreak Day 20
12/12 - 1 mile #RwrunStreak Day 21 + Transform App Legs;Glutes
12/13 - 5 miles #RwrunStreak Day 22.
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Also question for everyone, anyone had experience with pain in their foot arches? My right foot was really hurting me for some of the run yesterday and I'm not sure if it's something to do with form, or if I just need new shoes, or what. And are there any suggestions as to what I can do about it?
look up exercises for Plantar Fasciitis and start doing them regularly NOW.3 -
30 kph wind. No way i could run at 30kph.juliet3455 wrote: »10 km Riverbank trails in the dark.
//30kph made it an interesting challenge - definitely a much harder workout than normal.
@LadySaton Hope you recover from the aches and fever.
I have so much running specific gear that I picked up a old beatup dresser from the Eco-Recycle center for $15.00, gave it a $5.00 paint job and now have it sitting in the laundry-utility room area as a running specific dresser for my gear. In season gear in the top 2 shelves - out of season in the bottom shelves.7 -
girlinahat wrote: »
Also question for everyone, anyone had experience with pain in their foot arches? My right foot was really hurting me for some of the run yesterday and I'm not sure if it's something to do with form, or if I just need new shoes, or what. And are there any suggestions as to what I can do about it?
look up exercises for Plantar Fasciitis and start doing them regularly NOW.
I will do, but most articles talking about it seem to be talking about heel pain which isn't what I'm getting. Or is it that that's just most common symptoms?
Also, I've looked at stretches (and tried a couple out), am I supposed to be able to feel the stretch in my feet like I would with other muscle stretches? At the moment I can't really feel anything when I'm doing the stretches. I have fairly immobile ankles (due to a series of serious sprains over the years) so I don't know if it's supposed to feel like that, or I'm struggling to get the stretch because of the immobility.0 -
12-1 7k easy
12-2 10.5k slow
12-3 7k recovery
12-4 rest
12-5 7k easy
12-6 7k recovery
12-7 rest
12-8 7k easy
12-9 10.5k easy
12-10 7k recovery
12-11 rest
12-12 7k intervals
12-13 7k easy
December Total: 77k
December Goal: 100k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
It was sooooo nice to run with the temperature above freezing. Seems like just yesterday I was trying to get out before 6:00 a.m. to try to avoid the heat. The days will start getting longer soon for those of us in the northern hemisphere...9 -
@Tramboman we don't do freezing here but I hear ya on the rest. I just worked out I don't really NEED to run before the sun comes up anymore, and now I bet before I know it I WILL need to again. I need to move to the Canary Islands....3
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girlinahat wrote: »
Also question for everyone, anyone had experience with pain in their foot arches? My right foot was really hurting me for some of the run yesterday and I'm not sure if it's something to do with form, or if I just need new shoes, or what. And are there any suggestions as to what I can do about it?
look up exercises for Plantar Fasciitis and start doing them regularly NOW.
I will do, but most articles talking about it seem to be talking about heel pain which isn't what I'm getting. Or is it that that's just most common symptoms?
Also, I've looked at stretches (and tried a couple out), am I supposed to be able to feel the stretch in my feet like I would with other muscle stretches? At the moment I can't really feel anything when I'm doing the stretches. I have fairly immobile ankles (due to a series of serious sprains over the years) so I don't know if it's supposed to feel like that, or I'm struggling to get the stretch because of the immobility.
It would be worth your time to consult a podiatrist and learn exactly what *your* foot issues are. I could tell you what I do for *my* foot issues, but if your issues are different than mine you will at best be wasting your time doing what I do. There are an awful lot of moving parts in the feet, and it's worth paying a professional to learn the effective and efficient ways to address your own specific issues.
Once you learn where your weaknesses are, you'll build a repertoire of things to do to mitigate your weaknesses without wasting time working on stuff you don't need to work on.6 -
December miles:
12/2: 3.1
12/4: 2.51
12/6: 1.6
12/9: 2.62
12/12: 1.9
Walked about half an hour every morning this week with the dogs. Monday was through about an inch of freshly fallen snow, Tuesday was slushy, icy and fun (ha), yesterday was colder than expected. Rather than run on Tuesday, I lifted in the evening. Last night was a barefoot treadmill walk with a little running, just as a test of my ankle. That went well, so I took the dogs out for a run this morning. Conditions were supposedly 39F/4C and cloudy; what I failed to notice was the 12mph wind with gusts. And just to keep things interesting, there was sleet. Why does it seem like you're running into the wind and sleet both ways on an out-and-back?7 -
girlinahat wrote: »
Also question for everyone, anyone had experience with pain in their foot arches? My right foot was really hurting me for some of the run yesterday and I'm not sure if it's something to do with form, or if I just need new shoes, or what. And are there any suggestions as to what I can do about it?
look up exercises for Plantar Fasciitis and start doing them regularly NOW.
I will do, but most articles talking about it seem to be talking about heel pain which isn't what I'm getting. Or is it that that's just most common symptoms?
Also, I've looked at stretches (and tried a couple out), am I supposed to be able to feel the stretch in my feet like I would with other muscle stretches? At the moment I can't really feel anything when I'm doing the stretches. I have fairly immobile ankles (due to a series of serious sprains over the years) so I don't know if it's supposed to feel like that, or I'm struggling to get the stretch because of the immobility.
It would be worth your time to consult a podiatrist and learn exactly what *your* foot issues are. I could tell you what I do for *my* foot issues, but if your issues are different than mine you will at best be wasting your time doing what I do. There are an awful lot of moving parts in the feet, and it's worth paying a professional to learn the effective and efficient ways to address your own specific issues.
Once you learn where your weaknesses are, you'll build a repertoire of things to do to mitigate your weaknesses without wasting time working on stuff you don't need to work on.
Good advice. 0 -
zeesparrow wrote: »December miles:
12/2: 3.1
12/4: 2.51
12/6: 1.6
12/9: 2.62
12/12: 1.9
Walked about half an hour every morning this week with the dogs. Monday was through about an inch of freshly fallen snow, Tuesday was slushy, icy and fun (ha), yesterday was colder than expected. Rather than run on Tuesday, I lifted in the evening. Last night was a barefoot treadmill walk with a little running, just as a test of my ankle. That went well, so I took the dogs out for a run this morning. Conditions were supposedly 39F/4C and cloudy; what I failed to notice was the 12mph wind with gusts. And just to keep things interesting, there was sleet. Why does it seem like you're running into the wind and sleet both ways on an out-and-back?
That's because the wind always shifts 180 degrees halfway through runs. I have NO idea how it knows when and how to do it.11
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