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February 2020 Monthly Running Challenge
Replies
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Afternoon all.
All this fuel talk is making me crave JELLY beans! Haha. Cause that's what I use. But had that conversation lol.
Was on call last night, had one call out, and managed 6.2k before work officially started. Long day of It issues, and annoying people. I think everyone was annoying eachother. I know I annoyed a few people and was in turn annoyed by a few. Sigh.
Hopefully a better one tomorrow. I think I'll sleep well tonight haha. It's my Friday tomorrow! Then Friday I'm planning on a long run. Hopefully 12k but will see how I go.
I noticed that today I was a bit sore in my tendons in my ankle. Got home and noticed that I was wearing my oldest pair of shoes - they are 7 months. So they may well be on their way out. Or overuse has finally hit in. I'll wear a different pair tomorrow and see how they go. Oh the 26s appear to be fine. No other niggles or weird feelings so was just having to adapt to a new type of shoe. Bit like when you get new glasses. Whew!
Almost half way through the month and well on track for goal!
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Feb - goal 150k
Feb 1 - 7.2k
Feb 2 - 5k
Feb 3 - 7k
Feb 4 - 4k
Feb 5 - 5.4k
Feb 6 - 9k
Feb 7 - 3k
Feb 8 - 7k
Feb 9 - 4.2k
Feb 10 - 8k
Feb 11 - 4k
Feb 12 - 6.2k
Total: 70k
Run streak - 54 days7 -
So, following @PastorVincent’s lead, I’ve recruited a running coach. I’m hoping for big things (a full set of new PBs, to be precise).13
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ContraryMaryMary wrote: »So, following @PastorVincent’s lead, I’ve recruited a running coach. I’m hoping for big things (a full set of new PBs, to be precise).
Heh, good luck!
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Ran (12k) and swam (1200m) today. Had a close call with a German Shepherd on the run. I didn't see him sitting there, guarding his (open) gate, until I was right next to him. So he came at me and I said something to him, could feel his barking snout on the back of my leg and was sure I was about to be bitten. I didn't stop running, but yelled "back off" in a voice that must've sounded enough like a bigger dog (or like I meant it, anyway) that he decided to leave me alone. Yikes. I've run there before but don't remember seeing this dog before. Maybe the gate is just usually closed.
I realized today that I actually miss having a good winter storm with a foot or two of snow. I typically hate winter, but was kinda looking forward to taking my trekking poles and going for a snow-run in the forest. I guess we still have a couple months to go but so far any snow we've had has melted pretty quickly. Maybe I should be careful what I wish for!9 -
And henceforth you shall be known as BigDawg!
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did 2 miles. they were fraught with walking/waddling breaks to navigate ice. my overall time was slow but i have to remind myself of the ice breaks.
Speed Demon was very excited to go. i didn't have to trick her to get her out the door. she just went straight out squealing with joy. speed demon did not want to slow down. she hadn't run for over a week and she was ready to go. even scary garbage cans didn't slow her down, she just ran past them. loud cars didn't phase her.
Sometimes, since she can be so anxious to go, I worry that she is just doing it to make me happy but runs like this prove to me she loves it.
4 miles are on the calendar for tonight or tomorrow. we'll see. it's about to get very very cold.
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2-1 7k easy + yoga
2-2 11k slow
2-3 7k easy + resistance bands
2-4 rest + yoga
2-5 7k slow + resistance bands
2-6 7k slow + yoga
2-7 rest + resistance bands
2-8 7k easy + yoga
2-9 8.2k moderate
2-10 7k moderate + resistance bands
2-11 rest + yoga
2-12 7k moderate + resistance bands
February Total: 68.2k
February Goal: 140k
January Total: 161k
Partly cloudy, upper 20s F with little wind today. Set the max heart rate on my watch yesterday (duh) so I could get better heart rate data; with the default setting (220 minus age) on Monday's run, it told me I was allegedly spending no time in Zone 1; 10 seconds in Zone 2; 3 seconds in Zone 3; 9 seconds in Zone 4; and 50:12 in Zone 5, with an average heart rate of 155 and a max of 171. Ran a little faster today after setting max heart rate to 200 (based on a race from last summer when my max heart rate topped out at 203); spent 7 seconds in Zone 1; 7:05 in Zone 2; 18:37 in Zone 3; and 22:15 in Zone 4, with an average heart rate of 153 and a max of 168. Today was my fastest 7k training run since last September, so my body must understand that race season is fast approaching.
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 Pounders10 -
Confused from Eastbourne!!!
So I am definitely wanting to do HR Zone training and include tempo runs (they have always been in my training programme and I have ignored them). All of my training has been about working up to being able to run distances and not concerned at all about pace. Everything that I have been told is that to reach 26.2 miles I need to do HR zone runs including tempo runs as the lactate will build as the race goes on and I need to get my body used to it.
The problem I have is that everything is at one pace. 5k just over 30 minutes, my last 3x 10k were within 4 seconds of each other at 1:01+change, HM pace around 2:15. I haven't run any race to my limit as the goal is always distance and try not to get injured. All the advice is "run tempos at xx seconds slower than 5k pace" which is no use at all. How do I run a tempo run?
Any advice appreciated.
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2/1 - 3.1 miles
2/2 - 13.33 miles
27.43 miles for the week (16.43 in February)
2/3 - Weightlifting
2/4 - 2.5 miles
2/5 - 5.5 miles
2/6 - 5 miles
2/7 - 5 miles
2/8 - 7.21 miles
2/9 - 4.8 miles
30.01 miles for the week
2/10 - Intentionally skipped for rest
2/11 - Unintentionally skipped because I wanted to run after work and then couldn't, learning a valuable lesson that I've learned before and somehow never manage to keep learned.
2/12 - 6.88 miles of unstructured speedwork on the treadmill (1:00:00, 8:43/mile average)
6.88 miles for the week so far.
February To-Date / Target = 53.32 / 129 miles6 -
TheMrWobbly wrote: »Confused from Eastbourne!!!
So I am definitely wanting to do HR Zone training and include tempo runs (they have always been in my training programme and I have ignored them). All of my training has been about working up to being able to run distances and not concerned at all about pace. Everything that I have been told is that to reach 26.2 miles I need to do HR zone runs including tempo runs as the lactate will build as the race goes on and I need to get my body used to it.
The problem I have is that everything is at one pace. 5k just over 30 minutes, my last 3x 10k were within 4 seconds of each other at 1:01+change, HM pace around 2:15. I haven't run any race to my limit as the goal is always distance and try not to get injured. All the advice is "run tempos at xx seconds slower than 5k pace" which is no use at all. How do I run a tempo run?
First, what you said is not true. I never did any of the training things you mentioned before my first or second Marathon.
For completing a marathon - nothing is more important than time on feet. Not HR, not zones, nothing. Time on feet will get you the distance.
Tempo runs, and the like are all about getting faster. They can certainly help you reach your marathon goal, but are not required.
If you want to start changing your pace, start easy with fartleks. That is as you are running a training run, pick a point like a distant mailbox and run hard to it, then slow down after you pass it. Find another random point and repeat. That is the easiest way to break out of being locked into a pace.
After doing that for a while, then you can look at something more structured like threshold and tempo runs. First overcome the locked in pace, then worry about structure.
And always keep in mind, time on feet gets you the distance. The rest is pudding. 9 -
@TheMrWobbly - below is a description from the Hal Higdon HM plan that explains speedwork (intervals) and tempo runs. You can do them when they are scheduled on your plan or take one day a week (away from your long run) and do it there.
Speedwork: If you want to run fast, you need to train at a fast pace several days a week. An interval workout usually consists of fast repeats separated by walking or jogging (the actual “interval” between). The program begins with 5 x 400 meters in the first week and adds one more 400 every other week to reach 10 x 400 meters the week before your half marathon. Walk or jog during the interval between each repeat. The best place to run 400-meter repeats is on a track, although you can also use an accurately-measured road course.
Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 30 to 45 minutes would begin with 10-15 minutes easy running, shifting smoothly into an acceleration of 15-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. The times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.
Then there's also fartleks which to me are just fun... "The word “fartlek” is a Swedish term which means “speed play.” It is a training method that blends continuous (endurance) training with interval (speed) training. Unlike intervals, where you stop or walk for recovery, Fartlek is continuous running. Fartlek running involves varying your pace throughout your workout."
"Fartlek workouts are versatile. A traditional fartlek is run on the road using available landmarks as guides. If you are the analytical type, take your fartlek to the track and use set distances. Live in the city? Use lamp posts or blocks as distances for easy, medium and hard efforts. Bad weather? Bring your fartlek workout inside on a treadmill. Out of town and worried about getting lost? Fartlek is a great way to make a small loop more interesting. Have a friend joining your workout? Even if you both may run at different speeds you can regroup at certain landmarks or times. Can’t avoid the hills? Great! Hills are effective means to elevate your heart rate and work on strength, speed and endurance. As you can see, fartleks can be done anywhere—it’s convenient and packs a powerful punch of benefits."
Copied from Training Peaks - you can read the entire article here9 -
PastorVincent wrote: »TheMrWobbly wrote: »Confused from Eastbourne!!!
So I am definitely wanting to do HR Zone training and include tempo runs (they have always been in my training programme and I have ignored them). All of my training has been about working up to being able to run distances and not concerned at all about pace. Everything that I have been told is that to reach 26.2 miles I need to do HR zone runs including tempo runs as the lactate will build as the race goes on and I need to get my body used to it.
The problem I have is that everything is at one pace. 5k just over 30 minutes, my last 3x 10k were within 4 seconds of each other at 1:01+change, HM pace around 2:15. I haven't run any race to my limit as the goal is always distance and try not to get injured. All the advice is "run tempos at xx seconds slower than 5k pace" which is no use at all. How do I run a tempo run?
First, what you said is not true. I never did any of the training things you mentioned before my first or second Marathon.
For completing a marathon - nothing is more important than time on feet. Not HR, not zones, nothing. Time on feet will get you the distance.
Tempo runs, and the like are all about getting faster. They can certainly help you reach your marathon goal, but are not required.
If you want to start changing your pace, start easy with fartleks. That is as you are running a training run, pick a point like a distant mailbox and run hard to it, then slow down after you pass it. Find another random point and repeat. That is the easiest way to break out of being locked into a pace.
After doing that for a while, then you can look at something more structured like threshold and tempo runs. First overcome the locked in pace, then worry about structure.
And always keep in mind, time on feet gets you the distance. The rest is pudding.
I agree on the fartleks to start. That's what I started with. I would do what I called street light pick ups. On long straight stretches I would pick a street light and when I got there sprint to the next, recover until the next repeat for the length of the block. It doesn't have to be complicated.7 -
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Jumping in on increasing pace, only with my meager experience and not with scientific research. However, I agree that time on feet will improve pace. It may be sheer adrenaline/ excitement but I have never been faster on runs than I have in these last two weeks. I can only speculate that it's training, several hours put into readiness and improvement toward running a Marathon.
Secondly, the fuel debate for longer runs: Last Sunday, I ran 8.5 miles on an 18 hour fast with only water and coffee. I never felt better on a run; I was light and happy and fast and high as a kite on endorphins or whatever naturally occured to make me giddy. Then I came home and fasted an additional 8 hours. I am NOT advising to fast. My body is accustomed to fasting, but it's not for everyone. Point that I am reiterating is what @PastorVincent already wrote, that our bodies will learn or be trained to properly use fuel stores already in the body on longer runs. I could have continued but I did not. Progressively I started at 3 miles...and raised it, but I always carried fuel in case I felt any adverse effects while on the run. In terms of what I like, I like GU gels. I've only ever tried Sports Beans and jelly beans and Clif Shot energy gels, though.
I'm focusing on carb loading this week. I've read research on it and I got some great advice from Marathoners. You typically don't have to carb load for a 5k...to a half because you're body should already have what it needs for a shorter race. I'm trying to avoid starting a carb loading debate where there doesn't need to be one. I just want to maximize my time and efforts and run my best and strongest.
My father-in-law has run hundreds of Marathons to include the Boston Marathon. He's been running all of my husband's life, and he still trains even in his 60's. It's his son that I'll be running this Marathon with. Discipline did not seep off the family tree because brother-in-law hasn't properly trained, although this will be his fourth. I would love to run on sheer confidence one day, just not happening for me. Husband said I'll probably leave brother-in-law behind, which is reassuring considering hubby is the one person who knows how hard I've worked for this. Goal is to finish! Six hours would be great; five and a half would be amazing!!! Regardless, I'm setting a standard to beat for next year because I'm already planning to run it then, too.
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@TheMrWobbly Are you in Eastbourne as in England? If so I used to live there, a long long long time ago. Still have very fond memories of it
As for the pace thing yeah - I was kind of the same way as well with the same pace regardless. Adding in intervals and fartleks have def. helped with that as well as just time on feet. Also added hill work and have to learn to embrace them as much as I don't like them lol.
Still working on it though.
Today was 7 miles. And of course the neuroma flared up big time today. Surprisingly didn't for the race last week. Huh.
Anyway it's actually good because I have my podiatrist appt this afternoon - @shanaber I checked and he is a runner)
Hoping he can provide some sort of relief.
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@LoveyChar I love running fasted, but I can never continue the fast after a run!
It's that time of year when I feel like we've got completely different weather every few days. It was 5 degrees on Saturday, it was almost 30 degrees for my run this morning. I completely enjoyed it.
Anyone here with experience running in the Chicago area? I'll be there for a week in April for work and am interested in checking out any cool running spots.
2/1: 6m
2/2: 4.25m
2/3: 2.25m
2/4: 3.25m
2/5: 6m
2/7: 4m
2/8: 5.75m
2/9: 3m
2/10: 2.5m
2/12: 7m
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ContraryMaryMary wrote: »So, following @PastorVincent’s lead, I’ve recruited a running coach. I’m hoping for big things (a full set of new PBs, to be precise).
Woooo that's exciting! BTW I'm up your way on Tuesday, in town for Elton John! Staying in Newmarket.2 -
@TheMrWobbly what are these jelly belly you speak of?
Today was a gentle 4k followed by a strength session. I had a little niggle in my ankle tendon at the beginning of my run that cleared up by the end. Different shoes. Will see how the day goes and the next two runs, but I think I'll be retiring those shoes. I was having niggles at work too. Granted was on my feet all day yesterday but I shouldn't be getting niggles.
Planning on a long run tomorrow. Looking forward to it, and a 3 day weekend!!
___________________________
Feb - goal 150k
Feb 1 - 7.2k
Feb 2 - 5k
Feb 3 - 7k
Feb 4 - 4k
Feb 5 - 5.4k
Feb 6 - 9k
Feb 7 - 3k
Feb 8 - 7k
Feb 9 - 4.2k
Feb 10 - 8k
Feb 11 - 4k
Feb 12 - 6.2k
Feb 13 - 4k
Total: 74k
Run streak - 55 days4 -
@hamsterwheel6 & @Avidkeo I saw Elton John play up in Dallas in March 2014, funny because I even posted a picture either this month or last here of me messing around while waiting for the concert to start (by the BIG letters)! Anyway, there was no opening band and he played for almost 3 hours! It was a great concert! My husband likes Elton John but not as much as I do and there was this older heavy set lady in a purple sweatsuit getting all freaky on the balcony. My husband was laughing much of the concert and I'm sure if the lady wasn't contributing to the entertainment, she'd have been asked to sit down. Harmlessly in her own little world... Anyway, at the end there was one song I said to my hubby, "I can't believe he didn't play..." Then he said he had one more for us and there it was. Everyone stood up and started dancing, especially "Barney" as my husband called her. It was a fun, fun time. Elton John is awesome...you will have a blast!4
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