January 2020 Monthly Running Challenge
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So first the good news. The new recruit, my youngest and I all got up at silly O'clock and ran in the Jan cold. The new recruit did 3k in 1.30/1 intervals which was a real positive, particularly because they'd spent two days telling themselves going from 1min to 1.30 was impossible.
Now what could have gone better.
I did another 11k (to make a 14k total). It took me fully 2k to get my speed up to my usual pace. So I am pretty far behind time wise now at 5k and I know something isnt quite right but to be safe I am doing 15min/1min intervals.
6k-9k I over compensated and went too fast. 10k was a struggle and the intervals are falling away. By the 12k I have essentially broken and the last 2.8k probably has as much walking as running. When I do run I dont have full control and got home feeling pretty bad.
I am pretty sure this is a combination of:
1. Christmas lack of running/health
2. Doing too much
3. Going too fast middle run
4. Running further than I can deal with fasted
I plan to do another 14k long run next week rather than moving on but Question, Do I log 14k since I went the distance?
Jan Goal:
1. Ttl 130km...............................24km
2. Long run10 miles...................14k
3. 17 runs....................................3
4. Help someone start C25K.....run 2 - 1.30/1 (3k)
5. Strength training x14.............2
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username301 wrote: »So first the good news. The new recruit, my youngest and I all got up at silly O'clock and ran in the Jan cold. The new recruit did 3k in 1.30/1 intervals which was a real positive, particularly because they'd spent two days telling themselves going from 1min to 1.30 was impossible.
Now what could have gone better.
I did another 11k (to make a 14k total). It took me fully 2k to get my speed up to my usual pace. So I am pretty far behind time wise now at 5k and I know something isnt quite right but to be safe I am doing 15min/1min intervals.
6k-9k I over compensated and went too fast. 10k was a struggle and the intervals are falling away. By the 12k I have essentially broken and the last 2.8k probably has as much walking as running. When I do run I dont have full control and got home feeling pretty bad.
I am pretty sure this is a combination of:
1. Christmas lack of running/health
2. Doing too much
3. Going too fast middle run
4. Running further than I can deal with fasted
I plan to do another 14k long run next week rather than moving on but Question, Do I log 14k since I went the distance?
Jan Goal:
1. Ttl 130km...............................24km
2. Long run10 miles...................14k
3. 17 runs....................................3
4. Help someone start C25K.....run 2 - 1.30/1 (3k)
5. Strength training x14.............2
It’s up to you. My personal rule with walk breaks is that if the mile split comes in under my target mile pace (which can be pretty leisurely depending on my goals for that run) I count the whole distance as running.6 -
rheddmobile wrote: »Saturday night was the Buffaglo run at Shelby Farms, an untimed fun run through the Christmas lights on the last night before they come down.
What an adventure!
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username301 wrote: »I plan to do another 14k long run next week rather than moving on but Question, Do I log 14k since I went the distance?
Who is checking your logs? Who is grading them? If there is a mistake in them, who is going to go after you about it?
The answer? YOU. That is it. So, if you do not feel right logging it that way, then do not. Personally, I would log it and then put notes with it about what went wrong and why so I could, in theory, look back and learn from it.
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Camaramandy648 wrote: »Well as you might guess based on my history, it took the first three miles to even feel like I can do anything at all ever in my life. I’d run for two and a half minutes and feel so BLEH and it felt like so much work and my shins started hurting a half mile in. I was really annoyed by this. It ALWAYS annoys me. I tried the clif bloks and a Nuun tablet and I definitely noticed less leg pain/cramping. I ran a little longer after that without stopping.
I guess it has been a while since anyone of us old farts in this thread mentioned this... but THAT IS NORMAL. As you train at farther and farther distances, SHORTER ones become harder.
Think back any big 5k race you might have run. There are almost always people running around, some do the entire 5k course before the race starts. That is because for them the 5k is a short race and the need to add the miles so they can be ready at the race start. The rule of thumb is the shorter the race, the more warm-up you need.
I do not know the biological reason behind it. Maybe one of the medical folks can chip in, but what seems to happen is your body takes a couple of miles to switch into "Oh, we are doing this? Okay, activating distance running mode." and then suddenly you doing better. I mean it really feels like a switch. One moment you are like "I can't go even 2 miles how am I going to do 14" and the next thing you know mile 4 passed and you did not notice it as much because everything is working right.
I am sure there is a fancy pants name for it.
This is appears based on my experience to be limited only to long-distance runners. So if you run 5k as your big races, this does not seem to be an issue. Get much into marathon distance training and it definitely seems an issue. In the middle, well is in the middle.
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Good to see you are feeling better @Emmamcgarity
Totally with you on just setting a standard @LoveyChar and I know lots of you guys want the quickest time but I am happy finishing and knowing that the pace was the best I could manage without hurting myself – though I still manage injuries somehow!
Nicely done on your 9k @Avidkeo
Great work on rolling back the clock for your 4 miler @kimlight2
Intersted in that form for shin splints @Scott6255 if you have the podcast link?
Glad you found the ‘magic’ in the end @rheddmobile
I have same dilemma @username301 as I power walked the last 0.7 miles as I stopped and picked up bread and a coffee at the shop before the end of my 12 mile run. I still counted it as I have done the miles and not every mile will be at race pace. On days when I don’t feel right if I stop to walk for part of the run then I would still count it.
Keep updating on the gels @Camaramandy648 as I’m going for a marathon in April and so far haven’t used gels but my longest run is a half and I haven’t managed any sustenance mid-run yet. My best attempt ended in a jelly belly massacre. I was given 1kg of pink shrimp and 1.5kg of jelly belly’s at Christmas so I think I’ll start with those before investing in something more “professional”.
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@LoveyChar i remember once you said how tall you are but it escapes me - but i think we are similar- I am 4 ft 11 inches, and currently weighing in at 123. I started changing my food habits when one day last year I weighed myself and I think it was like 134 or 139 or something. I have endometriosis too so what I eat affects how I feel and look to the max. The women in my family tend to develop food sensitivities in their 30s also. But my question for you is - how do you stay at 110? My “goal” weight is 115 but I’m not really unhappy with 123. I have been focusing more on running than eating and then when I eat (except the last month bc holidays) I try to focus on foods that fuel recovery.
@PastorVincent how do you run ten miles easy? And I am so glad to know it’s normal to struggle the first few miles! It’s actually a huge relief because yesterday the thought crossed my mind “well maybe I’m just not going to be a real runner. Maybe I just need to accept that I’m not that good at this.” But .... anybody who is running consistently is a runner ..... and if it’s normal to need a couple miles to get into it, then that means most everyone else goes through the same thing. It is encouraging to know I’m not alone!
And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
@TheMrWobbly I will post again this upcoming Saturday about how the different fuel sources work. I was surprised by the gel - I had tried some other chews one time and basically didn’t feel a difference at all. But the gel and nuun tabs took me from “there is no way i can do this,” at mile 5 to, “ I feel FINE! I’m doing it!”
Very sore legs today. Very very sore but my knees don’t seem to be hurting anymore so that’s definitely something.
Good job to the rest of you on your running and getting out there to just do it!3 -
1-1 8k slow + resistance bands
1-2 7k slow + yoga
1-3 rest + resistance bands
1-4 7k slow + yoga
1-5 8k slow
January Total: 30k
January Goal: 135k
Cloudy and 30 degrees F today. Footing was treacherous, with some snow on top of ice or just ice in a lot of the less traveled places, so I stayed mostly on the road.
The Twelve Runs of Christmas
On the ninth run of Christmas, my workout gave to me:
Nine walkers walking;
Eight hip tweaks twangin';
Seven sparrows chirping;
Six frozen fingers;
Five trillion snowflakes;
Four wind gusts;
Three calf cramps;
Two frozen ponds;
And a small niggle in my left knee.
Next year when you pop in here claiming your December 2020 mileage, what accomplishments will you have made?
Return to a good running weight of 175 lbs
Run at least 4 5k races
Get a 5k PR
Average at least 138k per month, to meet my Run the Year pledge of 1,020 miles
Run the Year Team: Pavement Pounders5 -
Camaramandy648 wrote: »@LoveyChar i remember once you said how tall you are but it escapes me - but i think we are similar- I am 4 ft 11 inches, and currently weighing in at 123. I started changing my food habits when one day last year I weighed myself and I think it was like 134 or 139 or something. I have endometriosis too so what I eat affects how I feel and look to the max. The women in my family tend to develop food sensitivities in their 30s also. But my question for you is - how do you stay at 110? My “goal” weight is 115 but I’m not really unhappy with 123. I have been focusing more on running than eating and then when I eat (except the last month bc holidays) I try to focus on foods that fuel recovery.
A bit off-topic of this thread, but PLEASE do not compare your goal weight anyone else, even if they are the same gender/height. There are SO MANY different factors that apply. For example, I am obese by some measures, and yet if you see a picture of me you would be like "Dude, eat a cheeseburger!"
Pick the weight that works for YOUR body and YOUR physiology, and you will be happier and healthier.8 -
Camaramandy648 wrote: »@PastorVincent how do you run ten miles easy? And I am so glad to know it’s normal to struggle the first few miles! It’s actually a huge relief because yesterday the thought crossed my mind “well maybe I’m just not going to be a real runner. Maybe I just need to accept that I’m not that good at this.” But .... anybody who is running consistently is a runner ..... and if it’s normal to need a couple miles to get into it, then that means most everyone else goes through the same thing. It is encouraging to know I’m not alone!
Umm, by not running hard?
For me running easy, on the hilly route I took those 10 mile runs, the pace was like 10-11mins. My RACE PACE for 10 miles is sub 8 mins a mile. So I think you can see there is a big difference there in the effort expended. It is all by FEEL so not very precise. 6 -
1-1 8k slow + resistance bands
1-2 7k slow + yoga
1-3 rest + resistance bands
1-4 7k slow + yoga
1-5 8k slow
January Total: 30k
January Goal: 135k
Cloudy and 30 degrees F today. Footing was treacherous, with some snow on top of ice or just ice in a lot of the less traveled places, so I stayed mostly on the road.
The Twelve Runs of Christmas
On the ninth run of Christmas, my workout gave to me:
Nine walkers walking;
Eight hip tweaks twangin';
Seven sparrows chirping;
Six frozen fingers;
Five trillion snowflakes;
Four wind gusts;
Three calf cramps;
Two frozen ponds;
And a small niggle in my left knee.
Next year when you pop in here claiming your December 2020 mileage, what accomplishments will you have made?
Return to a good running weight of 175 lbs
Run at least 4 5k races
Get a 5k PR
Average at least 138k per month, to meet my Run the Year pledge of 1,020 miles
Run the Year Team: Pavement Pounders
@Tramboman i am telling you, I TRIED making up a song yesterday but my brain was crazy from the running high after. Here’s what I got, though it is terrible
On the something run of Christmas,
My running gave to me:
One shin splint
Two gorgeous deer
And a child’s hat stuck in a high tree
On the second half of running my workout let me see
A strange man lurking
Lots of playing kids
And the sun setting all around me
I’m not great at this ....7 -
Camaramandy648 wrote: »And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
I am not sure I understand what your question is. Can you ask it again using different words? 1 -
PastorVincent wrote: »Camaramandy648 wrote: »@LoveyChar i remember once you said how tall you are but it escapes me - but i think we are similar- I am 4 ft 11 inches, and currently weighing in at 123. I started changing my food habits when one day last year I weighed myself and I think it was like 134 or 139 or something. I have endometriosis too so what I eat affects how I feel and look to the max. The women in my family tend to develop food sensitivities in their 30s also. But my question for you is - how do you stay at 110? My “goal” weight is 115 but I’m not really unhappy with 123. I have been focusing more on running than eating and then when I eat (except the last month bc holidays) I try to focus on foods that fuel recovery.
A bit off-topic of this thread, but PLEASE do not compare your goal weight anyone else, even if they are the same gender/height. There are SO MANY different factors that apply. For example, I am obese by some measures, and yet if you see a picture of me you would be like "Dude, eat a cheeseburger!"
Pick the weight that works for YOUR body and YOUR physiology, and you will be happier and healthier.
@PastorVincent YASSS!!!! My pastor says - and most of them are saying - comparison is the thief of joy.
I don’t think about losing weight anymore. It’s not my goal - I think about strengthening muscles to improve running performance and food to aid in recovery as well as improve performance and avoid the pain and bloat of endometriosis. I have found that the more I run, the better I feel. The more I focus on putting in GOOD fuel, the better I perform. The weight game will ebb and flow the more I run and focus on these things, I think.
And I was wrong - my knees are totally sore today. EVERYTHING is. How do you all even consider a recovery run the day after a long run?!
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PastorVincent wrote: »Camaramandy648 wrote: »And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
I am not sure I understand what your question is. Can you ask it again using different words?
@PastorVincent how do i get faster, lol. Even at 12 minutes outside, I am struggling. A few weeks ago it was easier - and it IS getting easier - but it still feels like maybe 85% effort. It is hard to sustain, ESPECIALLY outside. On the treadmill- not so much. But the treadmill isn’t good training for an outdoor marathon in Nashville.
It could be that I’m not trying as hard as I think I am. Maybe I just need to go outside with a focus on speed play. Which actually sounds awful today.2 -
@PastorVincent guess my frustration is that the last few weeks, it has seemed to be harder and not progressively easier. I’m hoping the new shoes will help with this.
If they don’t then I worry I’m doing it all wrong3 -
Camaramandy648 wrote: »And I was wrong - my knees are totally sore today. EVERYTHING is. How do you all even consider a recovery run the day after a long run?!
You will perform like you train. I have run the day before and the day after long runs, even ultras my entire running career. So when my "long-run" was 4 miles, I ran the next day. "Long run" is very relative though. Keep in mind for me, less than double-digit miles is a "short-run" for me. 10-15 is middle distances, 18-20 is the beginning of a long run. I am in a different running category than 99% of the world, so never judge yourself by what I do.
I can have run 20+ miles one day, and 10 the next - that 10 was WAY slower than it normally would be, but I find recovery is MUCH faster/easier when you do it like that rather than sit around.
You need to test and see what works for you. If you busted out 10 and that was your limit, make your recovery run like 3 or 4 miles. Play with it and see what works.
Before starting this plan with this coach, I ran by HOURS not MILES with "2 hours" be around how much time I spent running and pending weather, health, and location it was farther or shorter.
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@Camaramandy648 have to run, more later.
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@emmamcgarity and @Scott6255 glad to hear you are both recovering and getting some running in!
@Avidkeo great job on your 9k run! Hope your shinsplints resolve.
@ContraryMaryMary that picture is eerie with the yellow sky. Thinking of all the Australians dealing with these devastating fires. And yes, your windows are gorgeous.
@Camaramandy648 way to gut it out for your 14 mile run. Hope your new shoes really help, sounds like they should. My coach is always driving home the point not to worry about pace. Pace will come, but the key is consistency. If you are getting out there and doing it consistently, your pace will improve. You've got this.
@PerfectlyImperfectLife welcome! Sounds like you have a good plan to get back into running. A 5k in March is a great goal. Definitely a great group here for support and accountability. Glad to have you join.
@rheddmobile - sigh, you would think they would eventually have to improve in terms of organization, but maybe there's no consistency in who's in charge of this from year to year. It sounds like a lovely run itself, but man that's so annoying. And the people dragging out the sick kid, ugh. Hope you and all the others they exposed don't get sick too.
@username301 good job getting out there with your new recruit. Take your pace easy in basic training runs. As I just said above, consistency is going to get you farther than trying to beat the clock during a regular training run. Unless you are specifically doing speedwork, you can run at a conversational pace for your daily runs. As to whether to log it, I agree with the others. It's just for you, so log what seems right to you. You did the distance, nothing wrong with recording that.
"Long run" is going to be different for different people, and depending what you are training for. Right now, I'm not training for anything in particular and I shoot for around 7-8 miles minimum for long run, but during a training period I would work that up to maybe 10-12 miles minimum for half marathon training (obviously more for marathon training but I don't plan to do another marathon any time soon). Coming back from some illness and time off, my longest runs were only 60 minutes, but then I try to work them back up by maybe 15 minutes a week. Can I say the word consistency again, or have I exceeded my quota per post. 7 -
Date :::: Miles :::: Cumulative
01/01/20 :::: 4.3 :::: 4.3
01/02/20 :::: 4.9 :::: 9.2
01/03/20 :::: 2.1 :::: 11.3
01/04/20 :::: 3.1 :::: 14.5
01/05/20 :::: 7.0 :::: 21.5
Since I bailed on long run yesterday, I had to atone for it by getting myself up to meet some early bird friends for a longer run today. The temps were quite a bit colder this morning but it was not raining so I think I made the right choice in the end. I wore too many layers on top but could have used another layer on the bottom. The pavement was very slippery but trails were good, if slow going. I did 4 miles with a couple of friends, then went out for a bit more on my own after they finished. Fortunately I saw another friend up ahead and ran her down so I had another person to chat with. I would have probably cut it way shorter if I hadn't met up with her so I was thankful to have caught her.
OK - finally going to post some goals for January and the year.
Mile goal for January: 100 miles
2020 Goals:- Be active every day in January (and beyond?)
- At least 1 "destination" HM
- Do a relay race - Ragnar or other
- More trail running and at least 2 trail races
- Finish at least 1 Spartan trifecta
- Compete in age group for at least 1 Spartan race
- Hike at least 2 Adirondack High Peaks
- Hike at least 2 of the Lake Placid 9 peaks
- Continue to improve with rock climbing
- 5 strict pull-ups in a row
- Try something new that scares me a little
- Prioritize stress reduction activities - block off in schedule/calendar
2020 Races:
1/1/2020 Resolution Run (4-5 miles), Syracuse NY: Completed (fun run, not officially timed)
1/12/2020 Chilly Chili 5k, Cazenovia NY
4/3/2020 Spartan Stadion (5k) Citifield, NY NY
5/3/2020 Mountain Goat Run 10-mile, Syracuse NY
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Camaramandy648 wrote: »PastorVincent wrote: »Camaramandy648 wrote: »And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
I am not sure I understand what your question is. Can you ask it again using different words?
@PastorVincent how do i get faster, lol. Even at 12 minutes outside, I am struggling. A few weeks ago it was easier - and it IS getting easier - but it still feels like maybe 85% effort. It is hard to sustain, ESPECIALLY outside. On the treadmill- not so much. But the treadmill isn’t good training for an outdoor marathon in Nashville.
It could be that I’m not trying as hard as I think I am. Maybe I just need to go outside with a focus on speed play. Which actually sounds awful today.
If you are struggling at 12 slow down to 13 or or 14 or even slower. Run at conversational pace for your training runs. As you build endurance your conversational pace will get faster on its own. When I was doing the 10k trainer I had to go as slow as 16 just to get through it and build my cardio base. Once I built up more endurance most of my training runs were around 13. Once I started training with a group class my training runs landed around 11.
Are you following a training plan? Do you have an upcoming race?4
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