October 2019 Monthly Running Challenge
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01/10 2.55 miles Run / 15km Bike
05/10 25km Bike
10/10 25.13km Bike
11/10 25.20km Bike
12/10 13.32km Bike
15/10 2 miles Run
16/10 3.25 miles Run / 27.57Km Bike
17/10 1.25 miles C25K
A C25K group has started up in my area & since it's the only running group here I've joined them. It's was fun to run with others as I'm always on my own. And who knows when we get the 8 weeks over it may comtinue
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PastorVincent wrote: »hamsterwheel6 wrote: »@7lenny7 Thank you for that, makes sense. And I have started speed work/intervals so hopefully that will help, and some tempo runs but still need to find that pace.
I tend to agree with the muscle fatigue as to why my pace slows down near the end, because otherwise endurance wise I feel fine and could go longer I imagine..my legs though don’t want to lol.
@PastorVincent goal is to be able to finish well time wise (for me) and mostly to finish strong, meaning not be so tired the last 2-3 miles
Agreed good discussion here. Thank you guys!
What distance race are we talking about? Sorry, it is hard for me to keep up sometimes
Half Marathon.
Not quite ready to or even know if I want to do anything longer than that. 😊1 -
hamsterwheel6 wrote: »@7lenny7 Thank you for that, makes sense. And I have started speed work/intervals so hopefully that will help, and some tempo runs but still need to find that pace.
I tend to agree with the muscle fatigue as to why my pace slows down near the end, because otherwise endurance wise I feel fine and could go longer I imagine..my legs though don’t want to lol.
@PastorVincent goal is to be able to finish well time wise (for me) and mostly to finish strong, meaning not be so tired the last 2-3 miles
Agreed good discussion here. Thank you guys!
**** I AM NOT A TRAINED COACH OR ANYTHING LIKE THAT *****
This is just my opinion. No facts will be harmed in the reading or making of it.
The generic template I use for creating running plans, for any distance, is :Run 1 long run at conversational pace per week. This will help you build distance.
Run 1 SPECIFIC run each week such as: tempo, hill repeats, fartlek, intervals, and etc.
Take 1-2 rest days per week
Do conversational runs a middle distance for the rest of the days.
Every third or fourth week is a cut back week.
NOTE: Pay attention to your body, and if that is too much then move the speed to every other week instead, or reduce long run distance, or some combination thereof.
Now, crossing training is a great thing to add in, but that plan is the foundation to work form. This is a general template that has to be tweaked to each person, distance, and schedule.
Some people like supersets, to do supersets you focus one 4 week period on distance gains, the next on speed, and then repeat. Or do the first half of the plan as speed and then do distance up to the event. I do not know if that really helps or not. I almost never focus on speed personally.3 -
5 miles in Peachtree City this afternoon with my brother. Felt harder than I thought it would be. Probably all the hills I never seem to remember here. But great to run next to my bro!
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I got myself out for a 4 mile easy run this morning, same time as yesterday but about 20 degrees (F) cooler. Still breezy but this was coming from the ocean so cooler and not as dry. This run was on the plan for Friday but I won't be able to run tomorrow so today it was. My intent was to keep it really easy and try to maintain a steady pace. With a couple of exceptions I was able to do just that and it felt great. My body was a bit tired (leg and glute workout on Tuesday and intervals yesterday) so that also helped keeping the pace easy. I noticed afterwards that my RHR this morning was up quite a bit from normal which confirms for me that my body was tired going into the run.
Another reason to get out for a run was to give these a spin. I got them actually a day early (thank you REI) or I wouldn't have had a chance to try them until next week. I have had my eye on them for a while now. Trying to decide if I wanted to just get the previous (ST-2) model that I loved or jump to the new ST-3 model (price point pretty much the same for my size). I was also concerned about the sizing as I had read that some people had issues with them being too small. I could not find them in any store locally where I could try them on first. So I ordered a half size up from my normal running shoes which are a full size up from my normal shoe size, and they fit perfectly! I specifically ordered from REI so I could return them to a store if need be. I am super pleased with them - they are so comfortable! I would have preferred a different color but REI only had them in black. I may see about another pair in a different color after the first of the year and/or when they go on sale.
Shoe Porn below:Sorry for the bright white legs in contrast 😁 I have been running all summer in shorts and I do have 'a slight' tan line, really I do...Date........Miles.......Total
10/01......0.00........0.00
10/02......4.70........4.70
10/03......0.00........4.70 - + Strength Training
10/04......4.34........9.04
10/05......5.63......14.67
10/06......3.92......18.59
10/07......5.71......24.30
10/08......0.00......24.30 - + Strength Training
10/09......3.54......27.84 - To Cambria
10/10......2.64......30.48 - Hike along the bluffs
10/11......8.01......38.49 - Trail and Boardwalk run
10/12......0.00......38.49 - Drive home
10/13......5.65......44.14
10/14......0.00......44.14
10/15......0.00......44.14 - + Strength Training
10/16......5.25......49.39
10/17......5.62......55.01 - + Strength Training
10/18......0.00......55.01
2019 Planned and Completed Races
02/03/19 - Surf City Half Marathon - Deferred to 2020
05/11/19 - Santa Barbara Wine Country HM - Complete
09/15/19 - Jack and Jill Downhill HM - Boise - HM #25 Complete
11/23/19 - USA Women's HM
02/02/20 - Surf City Half Marathon9 -
@hamsterwheel6 - were you looking for a training plan? I thought you had one you were using for the HM you just did? There are lots of plans available on line. I happen to like the Hal Higdon plans that I take and modify somewhat for my schedule and goals. They all generally follow what @PastorVincent laid out with a long run, middle distance runs, etc.. Some have more speed or hill work others are more focused on building up endurance with just a bit of speed work thrown in.
@Scott6255 - so cool to get to run with your brother! Have fun in the Peachtree City and at the race!
In other news I got the pathology reports back on my running buddy. All is well - the 2 larger tumors were lipomas (fatty tumors) and the small one was a benign growth but the vet said it was good we got it off now. The best news is NO MCT!! Yay!
Now to just try to keep him calm and quiet for the next week until the stitches come out... pretty much impossible!19 -
hamsterwheel6 wrote: »PastorVincent wrote: »hamsterwheel6 wrote: »@7lenny7 Thank you for that, makes sense. And I have started speed work/intervals so hopefully that will help, and some tempo runs but still need to find that pace.
I tend to agree with the muscle fatigue as to why my pace slows down near the end, because otherwise endurance wise I feel fine and could go longer I imagine..my legs though don’t want to lol.
@PastorVincent goal is to be able to finish well time wise (for me) and mostly to finish strong, meaning not be so tired the last 2-3 miles
Agreed good discussion here. Thank you guys!
What distance race are we talking about? Sorry, it is hard for me to keep up sometimes
Half Marathon.
Not quite ready to or even know if I want to do anything longer than that. 😊
Assuming you have a half or 2 under your belt already (I THINK you said you did) then I would suggest you make your long runs top out at like 15 or 16 miles. If you want to target a half, that is as much as you need right now. Beyond that, the law of diminishing returns makes it ineffective to keep pushing. It is a fuzzy number, so go with what works for you and your schedule. Even 16 is probably a bit much, but I tend to push distance.
For leg strength, add hill repeats.
For speed work, you can add 5k and 10k races where you go all out instead of something more rigorous like intervals and etc. Some people use shorter races instead of speed work on a regular basis. The year I beat my marathon PR by around 1/2 hour, that is what I did. In training, I just ran longer and longer and then had a 5k or 10k race at least monthly(often more than once a month). Worked for me at least
Slowing towards the end of a race could be many things, including sleep, lack of recovery time, too much taper, poor fueling, and dehydration. Make sure you track your water, sugar, and salt intake against your performance if you really want to know what is up. Cross-reference it with the weather too.
5 -
All this talk of half marathons and training plans...I have a HM in late January and have decided to make it a key race for me. Not quite an "A" race, but one I'll train specifically for. I have a 50K four weeks after the HM so I'll have to overlap training plans. This will means my weeknight runs will include the speed work geared towards a HM but my weekend long runs will alternate between long trail runs and long runs with HM race pace finishes.
I want to incorporate more speed work for developing better running economy and fast twitch muscle strength anyway, so this will help ensure that I follow through.6 -
@hamsterwheel6 - were you looking for a training plan? I thought you had one you were using for the HM you just did? There are lots of plans available on line. I happen to like the Hal Higdon plans that I take and modify somewhat for my schedule and goals. They all generally follow what @PastorVincent laid out with a long run, middle distance runs, etc.. Some have more speed or hill work others are more focused on building up endurance with just a bit of speed work thrown in.
@Scott6255 - so cool to get to run with your brother! Have fun in the Peachtree City and at the race!
In other news I got the pathology reports back on my running buddy. All is well - the 2 larger tumors were lipomas (fatty tumors) and the small one was a benign growth but the vet said it was good we got it off now. The best news is NO MCT!! Yay!
Now to just try to keep him calm and quiet for the next week until the stitches come out... pretty much impossible!
Great news on Hobbes! Yay!
I’ve done a half, and did us Hal Higdon. My trouble is anything past 10 miles or so is usually tough. I think I need to pay attention to the hill and speed work3 -
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PastorVincent wrote: »hamsterwheel6 wrote: »PastorVincent wrote: »hamsterwheel6 wrote: »@7lenny7 Thank you for that, makes sense. And I have started speed work/intervals so hopefully that will help, and some tempo runs but still need to find that pace.
I tend to agree with the muscle fatigue as to why my pace slows down near the end, because otherwise endurance wise I feel fine and could go longer I imagine..my legs though don’t want to lol.
@PastorVincent goal is to be able to finish well time wise (for me) and mostly to finish strong, meaning not be so tired the last 2-3 miles
Agreed good discussion here. Thank you guys!
What distance race are we talking about? Sorry, it is hard for me to keep up sometimes
Half Marathon.
Not quite ready to or even know if I want to do anything longer than that. 😊
Assuming you have a half or 2 under your belt already (I THINK you said you did) then I would suggest you make your long runs top out at like 15 or 16 miles. If you want to target a half, that is as much as you need right now. Beyond that, the law of diminishing returns makes it ineffective to keep pushing. It is a fuzzy number, so go with what works for you and your schedule. Even 16 is probably a bit much, but I tend to push distance.
For leg strength, add hill repeats.
For speed work, you can add 5k and 10k races where you go all out instead of something more rigorous like intervals and etc. Some people use shorter races instead of speed work on a regular basis. The year I beat my marathon PR by around 1/2 hour, that is what I did. In training, I just ran longer and longer and then had a 5k or 10k race at least monthly(often more than once a month). Worked for me at least
Slowing towards the end of a race could be many things, including sleep, lack of recovery time, too much taper, poor fueling, and dehydration. Make sure you track your water, sugar, and salt intake against your performance if you really want to know what is up. Cross-reference it with the weather too.
Thanks for the tips. Yes I’ve done 1! 😆
So yeah hill work. Need more of that. Have started adding the speed stuff from the HH plan.
I’ll work at it and keep track 👍0 -
All this talk of half marathons and training plans...I have a HM in late January and have decided to make it a key race for me. Not quite an "A" race, but one I'll train specifically for. I have a 50K four weeks after the HM so I'll have to overlap training plans. This will means my weeknight runs will include the speed work geared towards a HM but my weekend long runs will alternate between long trail runs and long runs with HM race pace finishes.
I want to incorporate more speed work for developing better running economy and fast twitch muscle strength anyway, so this will help ensure that I follow through.
Love it when a plan comes together 👍0 -
Lots of great advice here!
I have my next half on Sunday so today (Friday) is the very important day in the race prep that involves eating lots and lots (yay!). Saturday is largely about drinking lots and lots... of water.
I'm really looking forward to this event as it is the one race I run each year and can accurately (as is possible with weather and 15,000 other runners on course) track my performance year on year. Last year I had a blinder and recorded a PB, which was amazing as this is a fairly hilly course. I've yet to beat that and I have a whole lot of (self-inflicted) pressure to run a similar or better time.
Problem is, I've been running a lot of half races this year - four in the last 12 weeks to be precise - and although I held myself back in the last one, I fear I may have overcooked myself. I've been to the osteo and massage therapist this week and my legs are feeling much better, also, only had two short runs and no more, so hopefully I'll wake on Sunday as a box of birds (which is a really odd expression when you write it down).
Time will tell. Wish me luck.10 -
5km done, checking back Tuesday was faster than average (this is all relative), today was slower than average. Have to be out again tomorrow to remain on track.
Goal for October:
1. 15runs.......8
2. 80km.........43km
3. 8km long...Done 12 Oct
4. PB 5km......Done 5 Oct
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In other news I got the pathology reports back on my running buddy. All is well - the 2 larger tumors were lipomas (fatty tumors) and the small one was a benign growth but the vet said it was good we got it off now. The best news is NO MCT!! Yay!
Now to just try to keep him calm and quiet for the next week until the stitches come out... pretty much impossible!
1 -
PastorVincent wrote: »In other news I got the pathology reports back on my running buddy. All is well - the 2 larger tumors were lipomas (fatty tumors) and the small one was a benign growth but the vet said it was good we got it off now. The best news is NO MCT!! Yay!
Now to just try to keep him calm and quiet for the next week until the stitches come out... pretty much impossible!
YAY!!!1
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