November 2019 Monthly Running Challenge
Replies
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rheddmobile wrote: »katharmonic wrote: »
I'm still struggling with improving my pull-ups and pulling strength. My trainer has been bugging me to do a "microdose" at home every day, just 5 reps. And every day I walk past my pull-up bar and ignore it, thinking I'm too sore or tired or whatever.
I do negatives every morning before I shower, if I don’t make them a routine I don’t do them. I’m not exactly improving but at least it keeps me from going backwards!
I have been looking at another challenge on MFP for pullups. I really need to work on this but I do not know where to start... that is, I do not understand what a "negative" is. Do any of you know of a video online somewhere that clearly illustrates how to do a negative? I need to see someone do this. Thanks!
I can post a video tomorrow night if i remember.
Basically, jump or take a chair and get into a "final" pull up position and slowly lower yourself down
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1113-5k total 41.2k goal-100k
Wanted 8km this morning but overslept so only had time for 5. Felt fine during the run, but got this weird soreness in my left glute after cooldown. It was bad enough that I was limping a bit on my way to work. Right now it's 3 in the afternoon and I hardly notice it. Strange.
Signed up for a marathon the other day. Goal is to finish and not die. It will be on March 22, so I'm going to jump right into an 18 week training plan after my 10km race this weekend. I haven't done a marathon since 2016 so feeling a bit apprehensive at the moment.
But hey, it's just 18 weeks and it's gonna be fun, right? 16 -
Right with you @noblsheep as just signed up for my first ever marathon three days after completing my first ever half marathon though I will be 4 weeks behind you.
Update on the 'daughter' front is that she deleted me as an MFP friend yesterday. She can run the marathon on her own now
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Now I can do 5k etc easily I am wanting to build up to marathon distance eventually (I know it's a long process). Could use some guidance on my training plan. Currently I do 5k 3 times Mon - Fri at about 10:30 min per mile pace, then a 10k at the weekend at 12 min per mile.
From what I've read it would be best to switch the 5k before the longer run to a slower pace of say 12 min per mile. Then extend my long run by 1k per week.
Any thoughts on this? Also going forward do I switch my weekday 5k's to 10k and if so when?3 -
10F this morning... I guess winter has arrived early! Brr!7
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PastorVincent wrote: »10F this morning... I guess winter has arrived early! Brr!
ARTIC BLAST!!!! FEEL THE FREEZE!
It was 28F in Houston. In Nov?!? Craziness.3 -
If you have a date planned @adampeart you can use the map my fitness app (part of UA so works with MFP) which has training plans in there for free for both full and half marathons. Other than than I don't think my one race qualifies me to offer much advice.1
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TheMrWobbly wrote: »If you have a date planned @adampeart you can use the map my fitness app (part of UA so works with MFP) which has training plans in there for free for both full and half marathons. Other than than I don't think my one race qualifies me to offer much advice.
Thanks will have a look1 -
TheMrWobbly wrote: »If you have a date planned @adampeart you can use the map my fitness app (part of UA so works with MFP) which has training plans in there for free for both full and half marathons. Other than than I don't think my one race qualifies me to offer much advice.
Thanks will have a look
Is there a local running club in your area? Or somewhat nearby? Someone on the ground there may be able to give you better local resource advice. I know here (in the US) a lot of running stores sponsor classes geared to preparing folks for certain racing distances.
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There are but they all meet when I have to look after my LO. Honestly I like the peace and quiet by myself early mornings too.4
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Long run today, approx 18.5k, wasn't awesome but went OK. Found a lovely hilly tractor path connecting two roads I run on regularly
November goal 100 miles
Upcoming races:
Dec. 14 - CityTrail 5k (#3 of 6)9 -
November Miles - 30.5/70, walk 6.14
11/03 - 6.25; walk 1.44
11/04 - walk 1.35
11/05 - 3.56
11/06 - 3.63
11/07 - 3.1
11/08 - walk 1.12
11/10 - 6.71; walk 2.23
11/12 - 3.8
11/13 - 3.45
Yoga after work last night, as planned. This morning was an easy run with a few strides near the end, and a short bit of yoga poses to stretch afterward. Feeling great today!8 -
Yer it's great until I run along a small track at the weekend and get spooked by anything that moves
Looks like I'm not running again until Sunday as apparently my foot is screaming at me for a rest 
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11-1 7k slow
11-2 7k slow
11-3 8k for @MobyCarp
11-4 7k easy
11-5 yoga
11-6 7k slow
11-7 7k easy/yoga
11-8 rest
11-9 7k easy
11-10 7k slow/yoga
11-11 7k easy/resistance bands
11-12 rest/yoga
11-13 7k slow/resistance bands
November Total: 71k
November 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
October Total: 115k
2019 Total through October: 1,423k / 882.26m
Monthly average: 142.3k
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
First ice beard of fall today. Sunny and 20 degrees F this morning. Thought about going out later, but glad I went when I did. There was a lot of loose snow over ice that would have been slushy and slippery had I waited. All in all, footing was not too bad.
2020 goals:
Continue a 5k regimen.
Train better.
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
10-13 Haunted Hustle 5k - 31:22 chip time; 47/74 overall; First Place male 60 and older10 -
@adampeart I like Hal Higdon plans a lot. You can download them for free and there are some that have you running 4 days a week. A lot of other plans have 5 days a week but that doesn't always fit my schedule.7
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@adampeart I like Hal Higdon plans a lot. You can download them for free and there are some that have you running 4 days a week. A lot of other plans have 5 days a week but that doesn't always fit my schedule.
Yer saw them mentioned elsewhere and had a look but my timings aren't going to fit them near the end. I have only 30 mins during the week really and it's getting less with the sun coming up later.2 -
@adampeart I like Hal Higdon plans a lot. You can download them for free and there are some that have you running 4 days a week. A lot of other plans have 5 days a week but that doesn't always fit my schedule.
@kgirlhart Are these plans in the form of an app? Or are they just paper schedules? I'm looking to replace my Active C25K app and I really like just doing what I'm told to do when I'm told to do it, without having to think of it too much.
I guess what I might need at some point is a watch that allows me to set my own intervals, and that has some bluetooth connectivity so that it can tell my earphones when I should start and stop running.
Actually I'd really like a watch that can do that, as well as connect to WiFi so I can download apps and check my email etc. I have never had a smartwatch before and I am getting tired of carrying around my phone when I run.
What is the difference between an Android smartwatch that basically replaces most of the functions of an Android phone versus a Garmin? People on this thread seem to really like Garmins. What do they do (or not do) that makes them preferable to a generic Apple or Android smartwatch?
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@adampeart I like Hal Higdon plans a lot. You can download them for free and there are some that have you running 4 days a week. A lot of other plans have 5 days a week but that doesn't always fit my schedule.
Yer saw them mentioned elsewhere and had a look but my timings aren't going to fit them near the end. I have only 30 mins during the week really and it's getting less with the sun coming up later.
I swear by Hal's plans too. Even if you can't/don't follow one exactly, they will give you a reasonable frame to tweak to suit your needs/possibilities. Apart from that, the general rule of thumb is don't increase your weekly mileage by more than 10% per week, and have a cutback week every 3-4 weeks to give your body a bit of a rest.
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Since @Tramboman had his first ice beard of the season today, and I know @7lenny7 has the same issue at times...
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People on this thread seem to really like Garmins. What do they do (or not do) that makes them preferable to a generic Apple or Android smartwatch?
@durhammfp
There are two main part to the decision from a runners perspective. The first one is not very apparent at the start but really becomes clear later on...
1) The 'ecosystem' most of your peers are on will leverage your use/motivation/engagement etc. Therefore, as you are on this thread, most of the people here "really like Garmins" when you get a Garmin that will become that much more valuable to you. (if all your family and friends were in the generic Apple ecosystem...then go there) Most folks don't really consider the web page/portal/app for their watch when they are thinking about one of these, but it turns out it is really very useful and helpful.
2) Android and Apple watches are available for everyone and to a greater or lesser extent can do anything, they have grown to include fitness functionality. Fitbit is for step counting first, and has grown to running and other things. Garmin is for runner first, and has grown to include almost everything else. With Garmin all the hardware and the software associated with it has an 'activities' or 'running' foundation. That can't be matched by other products that later on 'include' this functionality into their existing products.
Of course many other products are more popular and look nicer, cost less, etc. But get a nice entry level Garmin, become comfortable with it's 'Ecosystem' and it will be like butter to step up your running game. It is very helpful.
I have had about four inexpensive watches from various manufactures and was underwhelmed, before I got a Garmin Vivoactive 3, and that thing just really hit the sweet spot for me. After a year I gave it to a friend and bought a used Forerunner 645/Music on ebay for $200. The technology and design of these things has matured to where they look nice, are super functional, kind of fun, and my commitment and enjoyment with running has never been better.7 -
@adampeart I like Hal Higdon plans a lot. You can download them for free and there are some that have you running 4 days a week. A lot of other plans have 5 days a week but that doesn't always fit my schedule.
@kgirlhart Are these plans in the form of an app? Or are they just paper schedules? I'm looking to replace my Active C25K app and I really like just doing what I'm told to do when I'm told to do it, without having to think of it too much.
I guess what I might need at some point is a watch that allows me to set my own intervals, and that has some bluetooth connectivity so that it can tell my earphones when I should start and stop running.
Actually I'd really like a watch that can do that, as well as connect to WiFi so I can download apps and check my email etc. I have never had a smartwatch before and I am getting tired of carrying around my phone when I run.
What is the difference between an Android smartwatch that basically replaces most of the functions of an Android phone versus a Garmin? People on this thread seem to really like Garmins. What do they do (or not do) that makes them preferable to a generic Apple or Android smartwatch?
As far as I know the Hal Higdon plans don't have an app. I just downloaded it and printed it up and used it as a guideline, tweaking it to fit my goals and training level.3 -
November Goal: 80 Miles
11/3: 11.02 miles
11/5: 6.55 miles
11/6: 6.51 miles
11/9: 1.54 miles warm up
11/9: 3.24 miles Wags and Whiskers 5K
11/11: 6.52 miles
11/12: 3.20 miles
11/13: 3.20 miles
41.78/80 miles completed
It wasn't as cold today as yesterday, but it was still in the below freezing with a feels like temp of 18°F this morning, so I ran 3.2 miles today at lunch. It was still pretty cold for me at 47°F feels like 42°F, but it wasn't too bad. I would have preferred it not be a windy as it was, but I was glad to be able to get out there. It was a nice run, but since I have a very limited amount of time at lunch I always have to run a short run and I always feel rushed. I do tend to run a little faster though, so I guess that could be an advantage. It is supposed to be 35°F in the morning and not windy so I'm planning to get out there and just do it, but I guess we will see.
2019 races:
2/2/19: Catch the Groundhog Half Marathon - PR 2:15:17
5/18/19: Run for 57th AHC Half Marathon - Cancelled due to weather
10/5/19: Old Rip 5K - PR 27:27, 1st AG
11/9/19: Wags and Whiskers 5K -2nd AG, 4th Woman, 5K PR - 26:36
2020 races:
5/16/20: Run for 57th AHC Half Marathon7 -
03/11 5.45 miles for Mobycarp
05/11 2.63 miles C25K
06/11 27 km on bike
13/11 2.75 miles
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@adampeart I like Hal Higdon plans a lot. You can download them for free and there are some that have you running 4 days a week. A lot of other plans have 5 days a week but that doesn't always fit my schedule.
@kgirlhart Are these plans in the form of an app? Or are they just paper schedules? I'm looking to replace my Active C25K app and I really like just doing what I'm told to do when I'm told to do it, without having to think of it too much.
I guess what I might need at some point is a watch that allows me to set my own intervals, and that has some bluetooth connectivity so that it can tell my earphones when I should start and stop running.
Actually I'd really like a watch that can do that, as well as connect to WiFi so I can download apps and check my email etc. I have never had a smartwatch before and I am getting tired of carrying around my phone when I run.
What is the difference between an Android smartwatch that basically replaces most of the functions of an Android phone versus a Garmin? People on this thread seem to really like Garmins. What do they do (or not do) that makes them preferable to a generic Apple or Android smartwatch?
As far as I know the Hal Higdon plans don't have an app. I just downloaded it and printed it up and used it as a guideline, tweaking it to fit my goals and training level.
@durhammfp
I'm pretty sure he posted on Facebook recently that they're recently released apps, but I imagine you have to pay for those. Worth checking his website out though3 -
@kgirlhart @chris_in_cal @eleanorhawkins Thanks for the responses! I'm beginning to think maybe I just need to go look at some watches in person. As far as Higdon/10K I think I may stay with Active for now.
Date......Walk......Run
11/01.....6.11.......2.21
11/02.....2.72.......0.00
11/03.....4.20.......2.58
11/04.....2.71.......0.00
11/05.....6.65.......2.33
11/06.....7.83.......0.00
11/07.....4.35.......2.54
11/08.....5.91.......0.00
11/09.....4.87.......2.73
11/10.....5.66.......0.00
11/11.....3.46.......2.98
11/12.....0.00.......0.00 Argh, the cold! I have to gear up.
11/13.....3.11.......2.93 Took down the cadence a few notches
Also, today marks two milestones for me as a runner:Finished the last run of my C25K app... though these were timed runs so for me it was C24.7K :-)
I bought a buff.
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As far as Higdon/10K
One nice thing about later Garmins, they rolled out "Garmin Coach." it is a smart plan that adjusts and adapts based on training. The last five or six models Garmin has made support this.
I enter:- Date of my race.
- Either (just complete it) or (complete it at a specific goal time)
- 5K, 10K, or Half Marathon
- How many days of the week you are willing to run.
- What days of the week you are unavailable to run
- What day is good for doing a weekly long run.
After this it give me an updated set of workouts for the week. Each week it gives me a new plan for the week that is adjusted by how well I have done the proceeding week.
So far so good. I did a Garmin Coach 10K plan with a goal of 55:00, and I ran it in 54:30.
Right now I am in the middle of a 1/2 marathon plan and I put 1:50 as my goal time.
It is a pretty handy personalized adaptive plan for me to plod through races. Keeps me motivated to stay on plan.
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chris_in_cal wrote: »As far as Higdon/10K
One nice thing about later Garmins, they rolled out "Garmin Coach." it is a smart plan that adjusts and adapts based on training.
...
I did a Garmin Coach 10K plan with a goal of 55:00, and I ran it in 54:30.
Right now I am in the middle of a 1/2 marathon plan and I put 1:50 as my goal time.
It is a pretty handy personalized adaptive plan for me to plod through races. Keeps me motivated to stay on plan.
That's pretty wild. I will have to keep this in mind.
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I ran 3.2 miles after work today when it was 38F rather than running before work when it was 9F. I stopped at a small park near my house. It has a trail loop but it’s only one mile long and hilly.8
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Date :::: Miles :::: Cumulative
11/01/19 :::: 0.0 :::: 0.0
11/02/19 :::: 0.0 :::: 0.0
11/03/19 :::: 3.1 :::: 3.1
11/04/19 :::: 3.3 :::: 6.5
11/05/19 :::: 0.0 :::: 6.5
11/06/19 :::: 0.0 :::: 6.5
11/07/19 :::: 2.5 :::: 9.0
11/08/19 :::: 3.0 :::: 12.0
11/09/19 :::: 4.5 :::: 16.5
11/10/19 :::: 13.3 :::: 29.8
11/11/19 :::: 3.0 :::: 32.8
11/12/19 :::: 3.0 :::: 35.8
11/13/19 :::: 3.0 :::: 38.9
Pretty much the same story today as the last two days. It's cold. Treadmill. Strength training. Pull-ups.
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