December 2018 Monthly Running Challenge
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rheddmobile wrote: »Interesting study on why maximalist shoes may not be a good idea:
https://www.newscientist.com/article/2187709-the-most-comfortable-running-shoes-may-actually-increase-injury-risk/
(Behind a paywall, sorry. The gist is as follows.)Juha-Pekka Kulmala at the University of Helsinki in Finland and his colleagues studied the biomechanics of 12 healthy men aged 22 to 32 as they ran in two shoe types – a regular sneaker with 33 millimetres of cushioning under the heel and 22 millimetres under the forefoot, and a highly-cushioned “maximalist” sneaker with a 43-millimetre heel and 37-millimetre forefoot height.
The participants ran at two different speeds – 10 and 15 kilometres per hour – along a 30-metre platform that measured how hard their feet hit the ground. They also wore reflective stickers that allowed video cameras to capture their motion.
At both speeds, the runners landed on their feet harder when they wore the maximalist sneakers than the regular kind. The peak impact force was 6 per cent higher on average at the slower running speed and 11 per cent higher at the faster speed.
Leg stiffness
The video analysis suggested this was because the runners bent their knees and ankles less when they wore the maximalist shoes, which caused their bodies to decelerate faster as they landed and placed extra stress on their legs.
Normally when we run, our legs act like springs that compress as the feet land and then release as they take off, says Kulmala. But because highly-cushioned shoes already compress under the feet, the legs don’t need to compress as much themselves, meaning they bend less at the knees and ankles, he says.
This extra leg stiffness and higher ground impact means that running in maximalist sneakers is likely to increase the risk of injuries, particularly stress fractures, says Kulmala. It also means that the common advice given to injury-prone runners to buy shoes with more padding may actually backfire, he says.
Yes, I read the study elsewhere.
This was bad news for Hoka fans. Good news for Brooks fans.1 -
12/1-9 Totals: bike 41 minutes, run 39.1km
12/10 - run 16.5k
12/11 - run 4.4k (w/250-meter hill x4)
12/12 - bike 40 minutes
12/13 -
12/14 -
12/15 -
12/16 -
It's frosty outbut I had the right clothing and felt fine, even though I had a layer of frost myself when I got back.
Yesterday I ran out of time to do the hill work I wanted to do, but at least I got a few repeats done at a high intensity.
CYCLING/SWIMMING/OTHER:
RUNNING:
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Had been in two minds whether a short recovery run today was a good idea or a bad one, but I was getting to the climbing the walls stage and there was no pain in my legs, just a little tightness, so I decided to give it a go.
Stuck to a gentle 3km, legs complained a little bit during the last kilometre or so but now I feel aaaaaaaaahhhh :-D much better!
2/12: 16km
5/12: 5km
6/12: 3km
9/12: 21km
12/12: 3km
December goal: 75 km. Completed so far: 48km11 -
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
Total so far: 140 km (76 miles) of biking and 10 km (6 miles) of running.
Almost run with hubs on Monday, then we didn't (children cranky). We did make up for it yesterday, yeay us!
8 -
Good morning all,
Just stopping by to say I WILL be running 4-5 miles today. Posting here to make sure I’m held accountable 😂12 -
amirahdaboss wrote: »Good morning all,
Just stopping by to say I WILL be running 4-5 miles today. Posting here to make sure I’m held accountable 😂
You can and will do it!3 -
Done with week 1 day 1 of C25K.15
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Thought some here might appreciate these instructions for the upcoming festivities
18 -
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
December Total: 70k
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.
Cloudy, 30 degrees F and little wind today for interval training. Warm up; followed by 4 sets of 5 minutes threshold/one minute recovery; followed by cooldown for the remainder of the 7k distance. I have been a little concerned about my lack of speed work recently, but today's run went well.
5 -
I'm ready for my 5k on Saturday. Whoop! I've been keeping up with my goal to run 3-4 times a week.12
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amirahdaboss wrote: »Good morning all,
Just stopping by to say I WILL be running 4-5 miles today. Posting here to make sure I’m held accountable 😂
Well, I lied. No 4-5 miles for me today, because I JUST RAN 7.5 MILES!! Holy *kitten*! My longest distance ever! I’m literally on cloud 9! And I did it on a dreadmill and ENJOYED IT!
12/1: 3.1 miles
12/3: 2.7 miles
12/5: 5 miles
12/7: 3.5 miles
12/8: 4.1 miles
12/10: 2.6 miles
12/12: 7.5 MILES!
Total for December: 28.5/50 miles28 -
amirahdaboss wrote: »amirahdaboss wrote: »Good morning all,
Just stopping by to say I WILL be running 4-5 miles today. Posting here to make sure I’m held accountable 😂
Well, I lied. No 4-5 miles for me today, because I JUST RAN 7.5 MILES!! Holy *kitten*! My longest distance ever! I’m literally on cloud 9! And I did it on a dreadmill and ENJOYED IT!
YAY!!! CONGRATS!!
1 -
eleanorhawkins wrote: »Thought some here might appreciate these instructions for the upcoming festivities
This is GREAT!!!!2 -
Loved the share @eleanorhawkins !1
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TimeToReduceFat wrote: »Done with week 1 day 1 of C25K.
Good job! Off to a good start! Keep it up!2 -
TimeToReduceFat wrote: »Done with week 1 day 1 of C25K.
Go you! Welcome to the challenge thread. This time last year I was just finished with c25k, it changed my life.7 -
I'd like to put together a training plan. I suspect I can use Garmin.
Anyone know of an easy way to plan? I wont be able to make a 12-16 week plan, but would like to do a few weeks or a month.
I suppose i can just do a memo plan...
What do you use?0 -
12/1 = sick
12/2 = sick
12/3 = sick / 3 miles
12/4 = 10 miles
12/5 = 3 miles
12/6 = 3 miles
12/7 = thunderstorms
12/8 = 11 miles
12/9 = 10 miles
12/10 = stupid work
12/11 = 3 miles
12/12 = 19 miles
Me yesterday afternoon: Oh! look how nice the weather is going to be tomorrow morning! I am working the evening shift. I can totally fit in my make-up long run from when I was sick last week.
Me today post-run (hobble-walking into work realizing I have to be there until 9pm): WOW, it was really a cracked kind-of masochistic idea to run 19 miles before pulling a long evening shift. Don’t you know how old you are, woman?!? (knee dramatically pops as a reminder of age)
Note to self: buy lottery ticket on the way home tonight.
December goal miles = 150 / 62 miles to date
Upcoming Races:
12/15 = Stars at Night Half
1/26/19 = Miami Tropical 5K
1/27/19 = Miami Marathon
3/10/19 = ZOOMA half
5/4/19 = Wisconsin Marathon (mittens challenge part 1)
5/5/19 = Kalamazoo Marathon (mittens challenge part 2)
Run the Year 2019. GO Team B! 1,550 yearly miles pledged. Join us : https://community.myfitnesspal.com/en/discussion/10710465/2019-run-the-year-group#latest14 -
amirahdaboss wrote: »Well, I lied. No 4-5 miles for me today, because I JUST RAN 7.5 MILES!! Holy *kitten*! My longest distance ever! I’m literally on cloud 9! And I did it on a dreadmill and ENJOYED IT!
Congratulations! Well done.
2 -
I'd like to put together a training plan. I suspect I can use Garmin.
Anyone know of an easy way to plan? I wont be able to make a 12-16 week plan, but would like to do a few weeks or a month.
I suppose i can just do a memo plan...
What do you use?
@Elise4270 What are you training for?1
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