October 2019 Monthly Running Challenge
Replies
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rheddmobile wrote: »PastorVincent wrote: »Running by feel... So here is a chart from my 13.1 mile run today:
The RED line his heartbeat, the BLUE is pace, and the PURPLE is cadence. Now if you ignore the sharp drops in cadence (those were waiting at traffic lights and such) you will note that while my PACE varied +/- 30 seconds easy (a bit more at times), and my HR varied up and down, my cadence stayed pretty solid at 174. (I use a foot pod, so that is real cadence, not estimated).
I show this because we as a community tend to focus on pace, and pace is important if you want to hit a specific time, but cadence is another factor to play with. If you shorten/lengthen your stride a bit to match the terrain, you can keep your effort relatively stable throughout the run, and that tends to allow you to run farther. The thing is your body likes to be in a steady-state. Once you lock in a steady cycle of movements your body automatically optimizes the energy flows, the movements and so on.
Running at a specific pace means you are constantly changing how hard/easy your run is based on the environment and it is harder to optimize under those conditions. Running to keep the same feel means your pace bounces all around, but your cadence levels out and you likely can go farther.
It is just another way to look at running. Not necessarily better, just another option.
Dude, your cadence is hella consistent! Also interesting watching your HR climb in the last third of your run, while your pace and cadence remain the same. Was there a difference in how it felt at that point?
No. The only thing I can think of that is on the way back when I am around people again instead of a nearly empty public park.
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PastorVincent wrote: »rheddmobile wrote: »PastorVincent wrote: »Running by feel... So here is a chart from my 13.1 mile run today:
The RED line his heartbeat, the BLUE is pace, and the PURPLE is cadence. Now if you ignore the sharp drops in cadence (those were waiting at traffic lights and such) you will note that while my PACE varied +/- 30 seconds easy (a bit more at times), and my HR varied up and down, my cadence stayed pretty solid at 174. (I use a foot pod, so that is real cadence, not estimated).
I show this because we as a community tend to focus on pace, and pace is important if you want to hit a specific time, but cadence is another factor to play with. If you shorten/lengthen your stride a bit to match the terrain, you can keep your effort relatively stable throughout the run, and that tends to allow you to run farther. The thing is your body likes to be in a steady-state. Once you lock in a steady cycle of movements your body automatically optimizes the energy flows, the movements and so on.
Running at a specific pace means you are constantly changing how hard/easy your run is based on the environment and it is harder to optimize under those conditions. Running to keep the same feel means your pace bounces all around, but your cadence levels out and you likely can go farther.
It is just another way to look at running. Not necessarily better, just another option.
Dude, your cadence is hella consistent! Also interesting watching your HR climb in the last third of your run, while your pace and cadence remain the same. Was there a difference in how it felt at that point?
No. The only thing I can think of that is on the way back when I am around people again instead of a nearly empty public park.
Yuck! People! lol
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5k Trail race report:
Weather was perfect. My quad didn't complain at all. I wore a compression sleeve on that side just in case, and think it helped. It's really comfortable, btw. Highly recommend!The kids did well at their races. One surprised us with a second-place finish, and the other spent more time looking back and letting people pass just to be nice. I kind of think she was trying to be last. Hmmm. But they had fun, and that's the big thing for me. Race sponsor had activity tents for kids, and free (good) coffee for adults, so they got to do that while I watched the older youth races and got ready for mine.
I started out towards the front of the 28-minute+ group (the slowest group) and soon caught up to the people who had mistakenly or intentionally started a minute earlier in a faster group. A lot of the race is single track, but there are plenty of wider parts and you can generally get past people. I think it helps me pace better if I'm catching people. It's an interesting course and I know it well, and had a blast running it today. I ran at a comfortably hard pace, so wasn't really going all out except maybe at the very end. Strava claims it was a course PR, but I don't think that's right. If it is, then I'm in better shape than I thought, because it sure didn't feel like I was running for a course PR. I'll check later when the official results are online.
Summary: Felt great and had a blast!October goal 100 miles
Upcoming races:
Oct. 19 - CityTrail trail 5k (#1 of 6 in the series)
Oct. 26 - Botanical Autumn 5k
Oct. 27 - Lublin Half Marathon13 -
Well done @polskagirl01 that looks like a lovely place to run!1
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Great job, @polskagirl01!!!! I'll celebrate your achievement by having some kiszka for lunch!!2
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10-1 7k slow
10-2 7k easy
10-3 rest
10-4 rest
10-5 7k moderate
10-6 7k easy
10-7 rest
10-8 7k moderate
10-9 7k easy
10-10 rest
10-11 4k easy
10-12 rest
10-13 5k race
10-14 rest
10-15 4k slow
10-16 7k slow
10-17 rest
10-18 7k slow
10-19 7k slow
October Total: 76k
October Goal: 135k
January Total: 131k
February Total: 159.5k
March Total: 183k
April Total: 126k
May Total: 128k
June Total: 161.5k
July Total: 151k
August Total: 133k
September Total: 135k
2019 total: 1,308k / 811m
Monthly average: 145.3k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races. Completed 8-31
Get under 30:00 and a PR for 5k. Nope...
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen - Completed 9-28
Sunny and frosty this morning. Legs felt as good as they felt all week, so I took them out for a run instead of taking a rest day.
2019 Races:
4-13 Shine the Light 5K - 31:12 chip time; First Place male 65 and older
6-30 Strides for Starfish 5K - 31:34 chip time; 31/77 overall; second male 65 and older (no official category)
7-27 Solon Home Days 5K - 31:11 chip time; 95/141 overall; 4/6 age group (male)
8-31 Race for Freedom 5k - 31:39 chip time; 32:00 Garmin time; Third Place male 60 and older
9-14 Gift of Life 5k - off the schedule; insufficient recovery time
10-13 Haunted Hustle 5k - 31:22 chip time; 47/74 overall; First Place male 60 and older6 -
Congratulations @polskagirl01! The race looks beautiful and sounds like the whole family had a great time!1
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WTG @polskagirl01 on your 5K!
Ran the Peachtree City Classic 15K this morning. Not wonderful running conditions: windy, raining the whole time, and was pretty cold (for me). Wore gloves the whole time, but fingers still got numb.
Started out quite slow, wasn't really planning on racing, just using it as a training run. But my brain wouldn't let me do that for very long. Started to actually race at around mile 6, then mile 7 began my final kick. It was probably too early, but I did end up matching my time from the first year I ran this race 4 years ago. No PR, but it was good enough for 2nd place in my AG. Running with my brother at my side most of the way helped make for a great race, despite the bad weather.
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Loving all the race reports. Having not actually run a race yet I find them very informative. Thanks for taking the time to include the finer details. It really helps me know better what to expect.
The program director at running clinic that I attend on Wednesday nights said he was slacking on his training for an upcoming marathon and wanted someone to run with Saturday (today). I volunteered to run with him if he agreed to the 6 miles on my training schedule for today. Then I immediately wondered if I had accidentally volunteered for something beyond my fitness level. But after chatting a while he asked my current training pace (11:00-11:30 per mile) and he said that would work nicely for him as well. We decided to meet early at the local Parkrun and ran the 5k course twice. We only took a 2-3 minute break between so I stopped my watch from timing and ended up with two separate runs on Strava. I hadn’t been to Parkrun for a few weeks and was surprised by the gains I’ve made on this running program. We chatted the entire time and at coffee afterward. I’ve been having trouble deciding in a goal pace for my race, but he suggested I ask a coach to pace me at the goal race and attempt a 30 minute 5k. I’m a bit nervous about pushing my pace but plan to discuss it with the specific coach he recommended to pace me. I think I accidentally also agreed to sign up for a 10k on Thanksgiving Day and potentially a half marathon after the new year. Eek! It feels a bit crazy to me but I’m considering doing it. In my head it seems crazy since I just started c25k in February and could barely run the 60 second intervals that first week. I have access to a good training program from my running club that seems achievable at my current fitness level.11 -
Update: I looked it up and this was NOT a course PR, but since my fastest times were 2 years ago, and I wasn't trying to go all-out today, I'm very happy about what this says about my fitness level.polskagirl01 wrote: »5k Trail race report:11 -
@AlphaHowls I wanted to give your post an inspiring, like and a hug. I went with hug cause you sounded like you needed that more!
Thank you!
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PastorVincent wrote: »rheddmobile wrote: »PastorVincent wrote: »Running by feel... So here is a chart from my 13.1 mile run today:
The RED line his heartbeat, the BLUE is pace, and the PURPLE is cadence. Now if you ignore the sharp drops in cadence (those were waiting at traffic lights and such) you will note that while my PACE varied +/- 30 seconds easy (a bit more at times), and my HR varied up and down, my cadence stayed pretty solid at 174. (I use a foot pod, so that is real cadence, not estimated).
I show this because we as a community tend to focus on pace, and pace is important if you want to hit a specific time, but cadence is another factor to play with. If you shorten/lengthen your stride a bit to match the terrain, you can keep your effort relatively stable throughout the run, and that tends to allow you to run farther. The thing is your body likes to be in a steady-state. Once you lock in a steady cycle of movements your body automatically optimizes the energy flows, the movements and so on.
Running at a specific pace means you are constantly changing how hard/easy your run is based on the environment and it is harder to optimize under those conditions. Running to keep the same feel means your pace bounces all around, but your cadence levels out and you likely can go farther.
It is just another way to look at running. Not necessarily better, just another option.
Dude, your cadence is hella consistent! Also interesting watching your HR climb in the last third of your run, while your pace and cadence remain the same. Was there a difference in how it felt at that point?
No. The only thing I can think of that is on the way back when I am around people again instead of a nearly empty public park.
I have done a dozen marathons and ultras and still struggle to keep anything consistent... pace, HR, cadence. I keep thinking I should just bite the bullet and use the Galloway method intentionally instead of haphazardly because I can't keep going.
Today's run was especially sucky. I did not get out until way too late and it was hot (70's, so could be much worse). I kept noticing my HR was way too high for my speed and I ended up walking quite a bit. Cut the miles short from 20 to 16.3-ish. Garmin knocked me down 1 on the VO2 Max estimate.
I have been quite discouraged with running lately. I have a bunch of marathons planned, so I will keep up with it for those. But my discouragement has been mostly on speed. It just seems like I am so much slower than everyone. I keep trying to figure it out... maybe I can cut weight, but that will only get me so far. Maybe I can add weight lifting, but still limited.
I keep seeing people who are older, heavier, and with fewer training miles running their first marathon on less time than my PR. It isn't random either... it is damn near everyone.
People keep telling me I can do it and sharing their own personal stories where they cut an hour or more from their first marathon time to BQ. Ok, but I need to cut more than 3 hrs. to be that fast. You can't think I will end up at the same place by taking the same path if I started in a very different place. I know comparison is the thief of joy... but it is becoming impossible to not compare and it is stealing my joy anyway.
I got a new computer and will need to build a new ticker I think... will do that when I get home.12 -
Hi all - need to get to bed so will report back tomorrow, but finished the Kansas City Half Marathon today. It was rainy and kind of miserable, and a little hillier (ok a lot hillier) than I expected. I managed to finish in my second best half marathon time, and Garmin tells me a 10k PR. Given the conditions I'm very happy with that.
We had a 3-hour drive to Des Moines, did the expo and dinner. It's hard to believe I have to get up and do that again tomorrow! Fortunately, the weather looks much nicer, and the course is supposed to be pretty flat. I don't have any time goals other than just to keep moving and finish.
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T1DCarnivoreRunner wrote: »PastorVincent wrote: »rheddmobile wrote: »PastorVincent wrote: »Running by feel... So here is a chart from my 13.1 mile run today:
The RED line his heartbeat, the BLUE is pace, and the PURPLE is cadence. Now if you ignore the sharp drops in cadence (those were waiting at traffic lights and such) you will note that while my PACE varied +/- 30 seconds easy (a bit more at times), and my HR varied up and down, my cadence stayed pretty solid at 174. (I use a foot pod, so that is real cadence, not estimated).
I show this because we as a community tend to focus on pace, and pace is important if you want to hit a specific time, but cadence is another factor to play with. If you shorten/lengthen your stride a bit to match the terrain, you can keep your effort relatively stable throughout the run, and that tends to allow you to run farther. The thing is your body likes to be in a steady-state. Once you lock in a steady cycle of movements your body automatically optimizes the energy flows, the movements and so on.
Running at a specific pace means you are constantly changing how hard/easy your run is based on the environment and it is harder to optimize under those conditions. Running to keep the same feel means your pace bounces all around, but your cadence levels out and you likely can go farther.
It is just another way to look at running. Not necessarily better, just another option.
Dude, your cadence is hella consistent! Also interesting watching your HR climb in the last third of your run, while your pace and cadence remain the same. Was there a difference in how it felt at that point?
No. The only thing I can think of that is on the way back when I am around people again instead of a nearly empty public park.
I have done a dozen marathons and ultras and still struggle to keep anything consistent... pace, HR, cadence. I keep thinking I should just bite the bullet and use the Galloway method intentionally instead of haphazardly because I can't keep going.
Today's run was especially sucky. I did not get out until way too late and it was hot (70's, so could be much worse). I kept noticing my HR was way too high for my speed and I ended up walking quite a bit. Cut the miles short from 20 to 16.3-ish. Garmin knocked me down 1 on the VO2 Max estimate.
I have been quite discouraged with running lately. I have a bunch of marathons planned, so I will keep up with it for those. But my discouragement has been mostly on speed. It just seems like I am so much slower than everyone. I keep trying to figure it out... maybe I can cut weight, but that will only get me so far. Maybe I can add weight lifting, but still limited.
I keep seeing people who are older, heavier, and with fewer training miles running their first marathon on less time than my PR. It isn't random either... it is damn near everyone. People keep telling me I can do it and sharing their own personal stories where they cut an hour or more from their first marathon time to BQ. Ok, but I need to cut more than 3 hrs. to be that fast. You can't think I will end up at the same place by taking the same path if I started in a very different place. I know comparison is the thief of joy... but it is becoming impossible to not compare and it is stealing my joy anyway.
I got a new computer and will need to build a new ticker I think... will do that when I get home.
Here is my new ticker with my new computer:
5 -
Have a great day @TavistockToad
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I'm hanging out to hear how @ContraryMaryMary went!1
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T1DCarnivoreRunner wrote: »PastorVincent wrote: »rheddmobile wrote: »PastorVincent wrote: »Running by feel... So here is a chart from my 13.1 mile run today:
The RED line his heartbeat, the BLUE is pace, and the PURPLE is cadence. Now if you ignore the sharp drops in cadence (those were waiting at traffic lights and such) you will note that while my PACE varied +/- 30 seconds easy (a bit more at times), and my HR varied up and down, my cadence stayed pretty solid at 174. (I use a foot pod, so that is real cadence, not estimated).
I show this because we as a community tend to focus on pace, and pace is important if you want to hit a specific time, but cadence is another factor to play with. If you shorten/lengthen your stride a bit to match the terrain, you can keep your effort relatively stable throughout the run, and that tends to allow you to run farther. The thing is your body likes to be in a steady-state. Once you lock in a steady cycle of movements your body automatically optimizes the energy flows, the movements and so on.
Running at a specific pace means you are constantly changing how hard/easy your run is based on the environment and it is harder to optimize under those conditions. Running to keep the same feel means your pace bounces all around, but your cadence levels out and you likely can go farther.
It is just another way to look at running. Not necessarily better, just another option.
Dude, your cadence is hella consistent! Also interesting watching your HR climb in the last third of your run, while your pace and cadence remain the same. Was there a difference in how it felt at that point?
No. The only thing I can think of that is on the way back when I am around people again instead of a nearly empty public park.
I have done a dozen marathons and ultras and still struggle to keep anything consistent... pace, HR, cadence. I keep thinking I should just bite the bullet and use the Galloway method intentionally instead of haphazardly because I can't keep going.
Today's run was especially sucky. I did not get out until way too late and it was hot (70's, so could be much worse). I kept noticing my HR was way too high for my speed and I ended up walking quite a bit. Cut the miles short from 20 to 16.3-ish. Garmin knocked me down 1 on the VO2 Max estimate.
I have been quite discouraged with running lately. I have a bunch of marathons planned, so I will keep up with it for those. But my discouragement has been mostly on speed. It just seems like I am so much slower than everyone. I keep trying to figure it out... maybe I can cut weight, but that will only get me so far. Maybe I can add weight lifting, but still limited.
I keep seeing people who are older, heavier, and with fewer training miles running their first marathon on less time than my PR. It isn't random either... it is damn near everyone. People keep telling me I can do it and sharing their own personal stories where they cut an hour or more from their first marathon time to BQ. Ok, but I need to cut more than 3 hrs. to be that fast. You can't think I will end up at the same place by taking the same path if I started in a very different place. I know comparison is the thief of joy... but it is becoming impossible to not compare and it is stealing my joy anyway.
I got a new computer and will need to build a new ticker I think... will do that when I get home.
So, how many of these people you are comparing yourself to contend with 200 point blood sugar swings in the middle of a marathon?
My husband says to tell you that he’s amazed at how many marathons you have completed! You are a rockstar, don’t you forget it.
It seems to me that if you ever get your equipment and fueling under control, things will get a lot easier. You’re not that slow! Plus, anyone would be fed up with running after the summer we’ve had here. It’s difficult to get training miles under your belt when all anyone can stand to do is lie up under the porch with your tongue hanging out like a big old dog.9 -
katharmonic wrote: »Hi all - need to get to bed so will report back tomorrow, but finished the Kansas City Half Marathon today. It was rainy and kind of miserable, and a little hillier (ok a lot hillier) than I expected. I managed to finish in my second best half marathon time, and Garmin tells me a 10k PR. Given the conditions I'm very happy with that.
We had a 3-hour drive to Des Moines, did the expo and dinner. It's hard to believe I have to get up and do that again tomorrow! Fortunately, the weather looks much nicer, and the course is supposed to be pretty flat. I don't have any time goals other than just to keep moving and finish.
Congrats on your second best time and good luck tomorrow!0 -
Ran the Auckland Half today and while I got a great result, it was hard work and not particularly satisfying. My suspicions about being over-trained (in other words, tired) were well grounded. When I woke at 5am I would have given anything to have been able to turn over and go back to sleep. But, as this is my big event of the year, I dragged myself out of bed, got dressed and forced some breakfast down my throat.
After months of cold and rain and wind and god-awful spring weather, we managed to land a day of calm between two storms and woke to cloud cover, stillness, and warmer temperatures - perfect shorts and a t-shirt weather.
I picked up a friend at 5:40 and headed to town to park by the finish line and then walk to the ferry - about 15mins - to catch a ride to the start. We wondered why there was no one about - usually you expect to see a drift of matching yellow race packs heading to the terminal but we encountered no one. Turns out, we were late.
Once again, I found myself still on the ferry when the starting gun went. With nothing to do about it, I dropped my race bag, popped into a portaloo, and headed off over the start line, about seven minutes after the first runners started. This didn't do anything for my mindset and energy levels - I really needed that race day buzz. However, as I thought my chance of a PB was dead in the water with all the slow runners I'd have to weave through, a mental weight was lifted off me and I got down to the business at hand.
I was so busy passing people (fascinated by the different running styles and befuddled by some of the clothing choices of the slower/novice runners) that I barely noticed the time passing. I checked my watch regularly to see that I was maintaining a steady pace but didn't look at my actual time. Next thing I knew we were passing the 10km marker and much of the hilly north shore suburban running was over.
From 12km we were running on the busway - long, straightish, smooth and flat for a couple of kilometres before a gentle uphill as we got close to the Harbour Bridge. This is the perfect piece of road for those of us who love to run roads.
The bridge itself is the toughest hill on the course. An unrelenting uphill kilometre which is always a bit breezy. But, once it's done, it's a speedy kilometre downhill to catch your breath, then one more short rise before descending to a flat, fast, final four k.
There had been a course change because of construction on the waterfront so a kilometre loop had been taken out after the bridge and inserted in suburbia. This was brilliant, as by the time you're over the bridge, you're generally over running. And instead of a final 5k, it was only 4. Great for the mental game.
I did a bit of quick maths at the 17km marker and discovered that if I ran at 5 minute pace or quicker, I'd get a new PB so I put my foot down and was duly rewarded.
I was a whole four seconds faster than last year!
Downside: I ran a better tangent than last year so while four seconds faster, also ran 100 metres less. Upside: I've moved up an age group so was one of the younger ones and managed to place 8th. Downside: If I hadn't run so many events in the past few months I would have enjoyed myself more and shave a good minute off my time. Upside: There's always next year!
A few pics below:
Pre-race check in. Picked up my bag, found my name on the wall, then headed to the opera (as you do).
A few of us from my running club at the finish.
Runner's bling. My runner's swag included the snazzy hat I'm wearing - the technical caps they gave out to all entrants had an awful lot of bright yellow which very few were happy about, however, as a Roadster (someone who's run the event six times or more) I also got a smart black hat that said Roadster on it. Everyone coveted it!
Runner's treats. I conveniently parked directly outside Rude Boy Cafe and Deli and it'd be rather rude not to, really.
Post-race recovery. About a hour and a half soaking in an Epsom Salts bath. Bliss.
The stats. Happy with my rankings, and I should be happy with my new PB (lousy four seconds - but I seriously could not have run any faster!).13 -
rheddmobile wrote: »T1DCarnivoreRunner wrote: »PastorVincent wrote: »rheddmobile wrote: »PastorVincent wrote: »Running by feel... So here is a chart from my 13.1 mile run today:
The RED line his heartbeat, the BLUE is pace, and the PURPLE is cadence. Now if you ignore the sharp drops in cadence (those were waiting at traffic lights and such) you will note that while my PACE varied +/- 30 seconds easy (a bit more at times), and my HR varied up and down, my cadence stayed pretty solid at 174. (I use a foot pod, so that is real cadence, not estimated).
I show this because we as a community tend to focus on pace, and pace is important if you want to hit a specific time, but cadence is another factor to play with. If you shorten/lengthen your stride a bit to match the terrain, you can keep your effort relatively stable throughout the run, and that tends to allow you to run farther. The thing is your body likes to be in a steady-state. Once you lock in a steady cycle of movements your body automatically optimizes the energy flows, the movements and so on.
Running at a specific pace means you are constantly changing how hard/easy your run is based on the environment and it is harder to optimize under those conditions. Running to keep the same feel means your pace bounces all around, but your cadence levels out and you likely can go farther.
It is just another way to look at running. Not necessarily better, just another option.
Dude, your cadence is hella consistent! Also interesting watching your HR climb in the last third of your run, while your pace and cadence remain the same. Was there a difference in how it felt at that point?
No. The only thing I can think of that is on the way back when I am around people again instead of a nearly empty public park.
I have done a dozen marathons and ultras and still struggle to keep anything consistent... pace, HR, cadence. I keep thinking I should just bite the bullet and use the Galloway method intentionally instead of haphazardly because I can't keep going.
Today's run was especially sucky. I did not get out until way too late and it was hot (70's, so could be much worse). I kept noticing my HR was way too high for my speed and I ended up walking quite a bit. Cut the miles short from 20 to 16.3-ish. Garmin knocked me down 1 on the VO2 Max estimate.
I have been quite discouraged with running lately. I have a bunch of marathons planned, so I will keep up with it for those. But my discouragement has been mostly on speed. It just seems like I am so much slower than everyone. I keep trying to figure it out... maybe I can cut weight, but that will only get me so far. Maybe I can add weight lifting, but still limited.
I keep seeing people who are older, heavier, and with fewer training miles running their first marathon on less time than my PR. It isn't random either... it is damn near everyone. People keep telling me I can do it and sharing their own personal stories where they cut an hour or more from their first marathon time to BQ. Ok, but I need to cut more than 3 hrs. to be that fast. You can't think I will end up at the same place by taking the same path if I started in a very different place. I know comparison is the thief of joy... but it is becoming impossible to not compare and it is stealing my joy anyway.
I got a new computer and will need to build a new ticker I think... will do that when I get home.
So, how many of these people you are comparing yourself to contend with 200 point blood sugar swings in the middle of a marathon?
My husband says to tell you that he’s amazed at how many marathons you have completed! You are a rockstar, don’t you forget it.
It seems to me that if you ever get your equipment and fueling under control, things will get a lot easier. You’re not that slow! Plus, anyone would be fed up with running after the summer we’ve had here. It’s difficult to get training miles under your belt when all anyone can stand to do is lie up under the porch with your tongue hanging out like a big old dog.
Listen to @rheddmobile. She speaks wisdom.4
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