January 2019 Monthly Running Challenge
Options
Replies
-
I've never heard the concept of absorption runs before. I'm not sure I quite understand the goal. Even Google fails me on this one.
@7lenny7
You've heard of them. You understand the goal completely.
They're "easy runs" under a name Olympic marathoner Steve Monaghetti came up with a few weeks ago.
During our coaching course, the facilitator (head of all our running clubs, coach of the Australian women's world record holder for the 100km) who'd talked to Steve that week said they're using the term now.
Nobody EVER does "easy runs" easy.
As I said, "we're so used to thinking faster is always good, and our fast is never fast enough".
"Easy run" is a terrible name for them. Nobody wants to do them, or when they do, they never do them properly.
An "absorption run" is the 80% of running you do that "absorb the work" of the harder runs you do. They have meaning and purpose.
You heard it here first.
Maybe I'm an outlier but I think "easy run" is a great name for an easy run. I do look forward to them and I do take them easy, most of the time, and my HR and pace data bears that out. But the name doesn't really matter as long as the runner understand what the purpose is.PastorVincent wrote: »I've never heard the concept of absorption runs before. I'm not sure I quite understand the goal. Even Google fails me on this one.
@7lenny7
You've heard of them. You understand the goal completely.
They're "easy runs" under a name Olympic marathoner Steve Monaghetti came up with a few weeks ago.
During our coaching course, the facilitator (head of all our running clubs, coach of the Australian women's world record holder for the 100km) who'd talked to Steve that week said they're using the term now.
Nobody EVER does "easy runs" easy.
As I said, "we're so used to thinking faster is always good, and our fast is never fast enough".
"Easy run" is a terrible name for them. Nobody wants to do them, or when they do, they never do them properly.
An "absorption run" is the 80% of running you do that "absorb the work" of the harder runs you do. They have meaning and purpose.
You heard it here first.
Maybe I'm an outlier but I think "easy run" is a great name for an easy run. I do look forward to them and I do take them easy, most of the time, and my HR and pace data bears that out. But the name doesn't really matter as long as the runner understand what the purpose is.
I will join you in outlier land then.
Yes, we all know you both are good runners who know the point of an "easy run".
But to the less-experienced, the point the experts I mentioned were making was that the name does matter.
They explained that "easy" sounds like it's not an integral part of a person's training plan.
They've both been running and coaching 40 years with great success, so I defer to them.
But I'm not going to hold my breath expecting everyone to type an extra 6 letters any time soon!
3 -
@amymoreorless good luck!! Looking forward to your race report.
Today was a bit frustrating. I went out at 830am intending on a 12 k run. I left water at my usual spot. It was going really well for the first 5.5k. At 6k I started feeling hot and cold. Sort of chills. Usually that's a sign for me I need water. Got to 7k and goty water. Walked for a minute or so, had my water. Started running and started getting spots and felt light headed. Called it quits at 7.4k. It was just too hot for me. Was only 22 degrees (around 70f) but no water for 7k st that heat was too much.
So i need to go out earlier on weekends. Weekdays are OK, I'm out at 530am. But I was lazy this morning haha. I have a hydration vest coming but it won't be here for a few weeks sigh. Oh well 7k is way better than nothing lol
@Avidkeo I run with a small water bottle in my hand in the summer for that exact reason, and make myself sip from it every 5 minutes or so whether I feel thirsty or not. Holding the bottle is a pain, but dehydration is even more of a pain.2 -
0126-10.2k total 62.5k, goal-100k
Long run of the week, not very long. Was kinda hungry starting out, had turned into a carb monster by the time I made it back lol. Carbs! Arghhh!
Got wheedled into an upper body training session with girlfriend after eating everything in sight. Now hungry again.
PastorVincent wrote: »No run tonight, planned rest day in my plan.
I am trying to finish the edits for my latest book, due out soon so actually taking rest days on purpose. Freaky. Not sure how to eat when I do not run! LOL I am 800 calories over already and more hours of editing left tonight!
Maybe you could just eat according to weekly calorie quota? As a fellow writer I really feel your pain.I bought a new running belt (hated the first one inbought) so I could take my phone with me and try out Zombies, Run! I like getting the story, but also having access to my music. I need the music to try and get my cadence up (I’m only at 160 and I know it’s “supposed” to be at 180 though I don’t know *why*), but the story is a fun addition. I did have to turn off the zombie chases though! I only run 11 minute miles now and even that normally has my heart averaging nearly 160bpm over the course of a run so throwing in the sprints proved to be a bit too much for me at this point.
Jan 2 (3.1mi run) (4.1mi walk)
Jan 6 (3.8mi run) (1.2mi walk)
Jan 7 (1mi run) (.5mi walk)
Jan 8 (3.1mi run) (.5mi walk)
Jan 10 (3.1mi run)
Jan 12 (3.1mi run)
Jan 16 (3.1mi run)
Jan 18 (3.1mi run)
Jan 23 (4.1mi run)
Jan 25 (3mi run)
(30.5mi/30mi) (6.3mi walk)
I love zombies run, although I don't use it when running (too accustomed to zoning out). However, it's stopped working on my phone since android updated itself.
3 -
@Avidkeo I have a similar shot of me. I got hot in a half marathon, so ran in my sports bra the rest of the race. I looked at the photo and thought - oh poor people seeing my belly rolls as I skip across the finish line.
But then I forgot about it - I was running. My body, for all its faults, was crossing the finish line of a half marathon at a running speed.
Maybe they were putting a wow comment as they’ve never seen anyone run in their bra top before. Maybe they are prudish and believe if you are showing your sports bra that’s somehow equivalent to being naked. Maybe they need to get a life and worry about more important things.....14 -
1/1: 3
1/3: 2
1/5: 1.5
1/10: 3
1/11: 3
1/12: 3
1/13: 4
1/18: 2.25
1/19: 3.15
1/20: 4.1
1/21: 3
1/24: 3
1/25: 1
1/26: 1
36/40 miles
I only got in a mile last night, as I spent most of the evening cleaning and preparing for visitors and some other stuff going on this weekend. I felt bad guilty though about slacking on training mileage, so I got up and did a quick mile early this morning too before getting ready. Today’s 5 miler will be pushed to tomorrow afternoon.4 -
MegaMooseEsq wrote: »Today I got to run 1.77 miles home from the gym. I believe that 2 degrees F is my current PR for coldest run, but I expect to blow that out of the water tomorrow morning. BRRRRRR!
I had a great session at the gym, felt pretty good about the run home, liked how the Decathlon gear I tried out worked, and yet I am grumpy as heck this evening. I suspect it’s a combo of nerves about the race tomorrow and feeling a little achy because of the cold. Maybe a little residual blah from being sick earlier in the week? Anyhow, I typed out some first thoughts on the Decathlon gear since there’d been some discussion but am too tired to edit it and put in links right now so I’ll just say that I was definitely impressed with how the winter hat and pants performed on a short run.
Predicted weather at gun time: -3, feels like -11, probably cloudy, 82% humidity??
January Totals: 34.36 miles
Best wishes on your race - have fun!2 -
Was just looking at the pics for the Parkrun group I participated in when I was on Holiday. They take pics of everyone coming up to the finishline. On the last one I ran, I had takeen my top off cause I was so hot. Someone put a wow reaction on it. Trying not to care about it but I can't see them being positive with it. No comments though.
That's the pic. Granted not the most flattering but what ever.
I could see it maybe being a "wow, respect!" reaction. It's actually pretty inspiring to me, because it looks like you're focused and getting it done. When I look at the picture, I think "strong". Just my 2 cents
12 -
1/1-6 Totals: Run 47.6 km
1/7-13 Totals: Run 39.4 km, Other Cardio 115 min
1/14-20 Totals: Run 39.2 km, Other Cardio 60 min
1/21 - 21.2 km run
1/22 - recovery
1/23 - 5k treadmill (4x800@5k goal pace +400 recovery), 25 minutes "other" (cycling machine + swimming)
1/24 - recovery (hip hurts)
1/25 - nordic walk/run 3.5 km
1/26 - nordic walk/run 5.8 km
I took to the woods again today with the (Decathlon) nordic/trekking poles, and it was a great decision. I like being in the woods, it was pretty in the snow, and I felt like part of an "active community" along with the cross-country skiers & people walking, trekking, pulling kids on sleds (and there were tracks from others, including a mountain bike and at least one horse). It was SO much better than fighting for traction on every step and putting additional stress on running muscles just to get in miles on the roads. I'm not counting it as running, but think the past 2 days' workouts are comparable enough to not worry about the 9k run I missed. It definitely fits my goals of consistency and overall fitness.
OTHER CARDIO:
RUNNING:
8 -
polskagirl01 wrote: »Was just looking at the pics for the Parkrun group I participated in when I was on Holiday. They take pics of everyone coming up to the finishline. On the last one I ran, I had takeen my top off cause I was so hot. Someone put a wow reaction on it. Trying not to care about it but I can't see them being positive with it. No comments though.
That's the pic. Granted not the most flattering but what ever.
I could see it maybe being a "wow, respect!" reaction. It's actually pretty inspiring to me, because it looks like you're focused and getting it done. When I look at the picture, I think "strong". Just my 2 cents
I suggest you assume the best, then forget about it and move on. 6 -
I've never heard the concept of absorption runs before. I'm not sure I quite understand the goal. Even Google fails me on this one.
@7lenny7
You've heard of them. You understand the goal completely.
They're "easy runs" under a name Olympic marathoner Steve Monaghetti came up with a few weeks ago.
During our coaching course, the facilitator (head of all our running clubs, coach of the Australian women's world record holder for the 100km) who'd talked to Steve that week said they're using the term now.
Nobody EVER does "easy runs" easy.
As I said, "we're so used to thinking faster is always good, and our fast is never fast enough".
"Easy run" is a terrible name for them. Nobody wants to do them, or when they do, they never do them properly.
An "absorption run" is the 80% of running you do that "absorb the work" of the harder runs you do. They have meaning and purpose.
You heard it here first.
Maybe I'm an outlier but I think "easy run" is a great name for an easy run. I do look forward to them and I do take them easy, most of the time, and my HR and pace data bears that out. But the name doesn't really matter as long as the runner understand what the purpose is.PastorVincent wrote: »I've never heard the concept of absorption runs before. I'm not sure I quite understand the goal. Even Google fails me on this one.
@7lenny7
You've heard of them. You understand the goal completely.
They're "easy runs" under a name Olympic marathoner Steve Monaghetti came up with a few weeks ago.
During our coaching course, the facilitator (head of all our running clubs, coach of the Australian women's world record holder for the 100km) who'd talked to Steve that week said they're using the term now.
Nobody EVER does "easy runs" easy.
As I said, "we're so used to thinking faster is always good, and our fast is never fast enough".
"Easy run" is a terrible name for them. Nobody wants to do them, or when they do, they never do them properly.
An "absorption run" is the 80% of running you do that "absorb the work" of the harder runs you do. They have meaning and purpose.
You heard it here first.
Maybe I'm an outlier but I think "easy run" is a great name for an easy run. I do look forward to them and I do take them easy, most of the time, and my HR and pace data bears that out. But the name doesn't really matter as long as the runner understand what the purpose is.
I will join you in outlier land then.
Yes, we all know you both are good runners who know the point of an "easy run".
But to the less-experienced, the point the experts I mentioned were making was that the name does matter.
They explained that "easy" sounds like it's not an integral part of a person's training plan.
They've both been running and coaching 40 years with great success, so I defer to them.
But I'm not going to hold my breath expecting everyone to type an extra 6 letters any time soon!
Bah, I think you misunderstand. It does not matter how much running time I have. When I first started running and could not complete a 30-second interval I would have said the same thing.
I like "easy run" because it is simple and clear. I know what words mean independent of any specialized running knowledge. That makes it, IMO, a better term.
People will run or not run correctly based on their decisions. The coaches can not control that, they can only communicate the correct info and hope their subject obeys.
If I tell the runner "Hey, do an X minute easy run" or "Hey do an X minute absorption run" - which one you think needs more explanation to a brandy new runner? IMO as a teacher of many years, that is the less optimal solution.
Different things work for different people, so no one answer to rule them all here, but IME simpler is better is a very good rule of thumb.4 -
I got up this morning and was very tempted to go right back to bed. Below freezing, still dark at 7 am... but then I remembered that if I waited until after work I'd be running in the dark, so out I went. Finally managed to run an actually easy pace and keep my HR in recovery zone. Could have dressed a bit warmer but I think the cold contributed to keeping my HR low. Just wish I could find a way to do more butt layers; even with shorts + fleece-lined leggings, my buns are frozen any time it's under 32F.
Again, good luck with weekend racers! May the weather be your friend!
January runs:
(12/31: NYE 4 mile race
)
1/1: 8.2 trail miles
1/2: Rest day
1/3: 5 miles
1/4: 6.8 miles
1/5: 6 miles
1/6: 12 miles
1/7: 4 miles
1/8: 9 trail miles
1/9: 5 miles
1/10: Rest day
1/11: 16 miles
1/12: 8 miles
1/13: 6.5 miles
1/14: 5 miles
1/15: 5 miles
1/16: 7.5 miles
1/17: Rest day
1/18: 9 miles
1/19: 6 miles
1/20: 18 miles
1/21: Rest day
1/22: 5.4 miles
1/23 7 miles
1/24: Rest day
1/25: 5.2 miles
1/26: 5.7 miles
January total miles: 160.3
----
2019 Races
March 24: Caesar Rodney Half Marathon (Goal: PR)
April 7: Cherry Blossom 10 Miler (Goal: Sub-75)
April 28: New Jersey Marathon (Goal: BQ)
July 6: Finger Lake Fifties 50k (Goal: Finish)
8 -
@Avidkeo I agree with the other. I see “fierce”. There is nothing embarrassing about kickin’ some *kitten*. We’ve come a long way since women were “allowed” to run.
I run in the summer shirtless, and actually had an old (70+) guy say “disgusting “ as I passed. He was in the company of two women his age. I thought he was just showing off how much of an *kitten* he was. He was at a park where people swam, so I don’t know how he thought he might not see some fat chick flesh. I wish I had stopped to burn him back, but thats not perpetuating kindness that this world sorely lacks... I just keep running shirtless, with my chicken legs.15 -
Sloth day today. Got out and shoveled the driveway; snow was lighter today so that was easier, but it was colder with a stronger wind so my hands got chilled more quickly. All part of winter in the Land of Lake Effect Snow.
On Easy Runs vs. Absorption Runs: Experienced distance runners know what an easy run is. It takes some time to learn, and most talented runners have some trouble learning to run slow enough. Once they learn, it isn't a problem. I see adoption of the term "absorption run" as an attempt to get through to newbie distance runners that there's a serious reason to slow down. It remains to be seen how successful that attempt will be.
One thing that obfuscates the concept of the easy run for general discussion is that there are two types of runners: Those who need to be pushed to work as hard as they should, and those that need to be restrained so they don't work too hard. The term "absorption run" is obviously targeted to the latter group. The first half marathon training program I was in had a lot of rah-rah rhetoric aimed at the former group, and it took me half the training cycle to realize it didn't mean me. EDIT TO ADD: Every app out there is targeted to the former group, because the easiest thing to program and market is do more, go faster, run longer.
I am one of those that needs to be pushed. That's why I got myself a coach. Even though they are not here (online) I still follow the runs laid out for me so not to disappoint.Was just looking at the pics for the Parkrun group I participated in when I was on Holiday. They take pics of everyone coming up to the finishline. On the last one I ran, I had takeen my top off cause I was so hot. Someone put a wow reaction on it. Trying not to care about it but I can't see them being positive with it. No comments though.
That's the pic. Granted not the most flattering but what ever.
I think Wow! You are awesome! I always want to run in just a sports bra but can't bring myself to do it. Maybe this summer.
I was supposed to do 4 miles last night but two bad nights of sleep I was on the verge of tears all day. So I took a rest day. At some point today I will get out for a 12-14 mile run (goal is 14) and then I'll do an easy run on Sunday since I missed Friday.10 -
Found this in an article I was reading and seemed to fit our discussions lately:
How are Paula Radcliffe and Eliud Kipchoge different from 99.99 percent of runners?
Obviously they are blessed with incredible physiology in terms of VO2 max, running economy, lactate threshold, and body dimensions. Paula and Eliud also know how and when to train and race very hard, and when to back off.
I also found this part interesting because people thought the "controlled" aspect of brreaking2 was cheating in a way (I don't). If I remember correctly (it's been a while since I read it) but the 4minute mile attempts were all fairly controlled.
How will the next generation of marathoners get faster?
You never know who might emerge in the future (especially from East Africa), and the next generation will have new targets to chase. But, as with track events, faster marathons will be linked to technological developments. For example, big-city marathon courses are not ideal for fast times, and so special events such as the Nike Breaking2 race are probably what’s required for new records
Link to article:
https://www.runnersworld.com/runners-stories/a26015994/andrew-jones-finishes-first-marathon/?source=nl&utm_source=nl_rnw&utm_medium=email&date=012519&src=nl&utm_campaign=15802100&utm_term=AAA -- High Minus Dormant and 90 Day Non Openers5 -
@Avidkeo, I would think the wow is an impressed wow too! I can't personally imagine someone typing that in a negative, can't believe you would run without a shirt way. You look awesome and strong.
Hoping race day is going well for those racing - and tomorrow too. Thinking of you all braving cold or heat or in between for your races!
Date :::: Miles :::: Cumulative
01/01/19 :::: 4.0 :::: 4.0
01/02/19 :::: 5.3 :::: 9.3
01/03/19 :::: 0.0 :::: 9.3
01/04/19 :::: 3.6 :::: 12.9
01/05/19 :::: 10.4 :::: 23.3
01/06/19 :::: 4.3 :::: 27.6
01/07/19 :::: 3.4 :::: 31.0
01/08/19 :::: 3.2 :::: 34.1
01/09/19 :::: 3.8 :::: 37.9
01/10/19 :::: 0.0 :::: 37.9
01/11/19 :::: 7.7 :::: 45.6
01/12/19 :::: 2.0 :::: 47.6
01/13/19 :::: 3.2 :::: 50.8
01/14/19 :::: 3.0 :::: 53.8
01/15/19 :::: 3.8 :::: 57.7
01/16/19 :::: 4.0 :::: 61.7
01/17/19 :::: 0.0 :::: 61.7
01/18/19 :::: 3.5 :::: 65.2
01/19/19 :::: 9.0 :::: 74.2
01/20/19 :::: 5.2 :::: 79.4
01/21/19 :::: 4.3 :::: 83.7
01/22/19 :::: 0.0 :::: 83.7
01/23/19 :::: 4.2 :::: 87.9
01/24/19 :::: 2.2 :::: 90.1
01/25/19 :::: 3.0 :::: 93.1
01/26/19 :::: 7.8 :::: 100.9
Cold run in this morning but the wind off the lake was not as bad as I feared. At least this week was finally a flat long run! There were some icy patches so we had to be a bit cautious but the path had been mostly cleared in the park so it was a relief not to have to run over uneven snow or dodge cars on the road. I had planned for about 9-10 miles but I didn't feel great this morning so I cut it a bit short.
4 -
My first long run for a while (actually my first proper run for about a month).
After the discussions here I decided to try and make sure my ‘easy’ run was exactly that. I tried keeping slow based on my Tom Tom pace, but it was doing weird stuff (like suddenly telling me I was running 20minute miles when I hadn’t changed stride at all).
So the focus of my run was mental - running by feel.
Glad to get a 6 mile run done. Bodes well for being eight weeks out from a half marathon.
What WASN’T so good was my feet feeling sore and a slight blister forming in my arch. Nothing new about the socks, or the shoes. The only difference is that I’d washed the shoes recently. Am hoping that after a few more runs the skin on my feet will harden up a bit.6 -
Was just looking at the pics for the Parkrun group I participated in when I was on Holiday. They take pics of everyone coming up to the finishline. On the last one I ran, I had takeen my top off cause I was so hot. Someone put a wow reaction on it. Trying not to care about it but I can't see them being positive with it. No comments though.
That's the pic. Granted not the most flattering but what ever.
I would take it as an impressed wow. You are coming into the finish when it was really hot and you look great. I always look like I'm about to die coming into the finish, but you look strong and fierce to me.5 -
@avidkeo - I agree on the strong, fierce and focused!!
If you haven't read or followed her, check out Kelly Roberts and the Sports Bra Squad (She CAN and She DID). She has a blog as well as a youtube channel and there is a Sports Bra Squad day in June.
http://shecanandshedid.com/about-1/2 -
Today was a good day all around. Despite the fact that I literally did not sleep AT ALL last night (for no reason at all - that happens to me occasionally), I weighed in this morning at under 140 pounds for the first time in a decade! Yahoo! The weather has also improved tremendously; it was 50 degrees and sunny when I headed out for my run. I was in a great mood and, as a result, had a much more comfortable long run than last week. I've already surpassed my goal mileage for the month, with three more runs scheduled before the 1st. This is the first time since I joined the monthly running challenges that I've actually met my goal, I think.
46.5/45.0 miles for January so far15
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.4K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 387 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.2K Chit-Chat
- 2.5K Fun and Games
- 3.2K MyFitnessPal Information
- 22 News and Announcements
- 916 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions