February 2021 Monthly Running Challenge
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@SummerSkier - it is definitely true that your resting HR will go up as your body gets fatigued so it kind of makes sense that it would increase after a long run. Even if the run felt great it is still a stress on your body and fatiguing. I am not sure I can find it but there was an article a while back about using RHR to tell when to time recovery/rest days.
Thanks @HonuNui - I have seen other videos of Monkey but not that one. He is one very talented dog! I have no idea how they trained him to walk on the ropes - to me that looks the most difficult.
I am loving all the snow pictures. Unlike others I do miss it. When our daughter was in MD in graduate school they had some huge storms with multiple feet of snow. It was awesome. We also went up into northern MD for cross country skiing and snowshoeing.
I saw the sports ortho yesterday. Long story short he is confident I don't have hamstring tendonitis or a hip issue causing the hamstring pain. He thinks I have a proximal tear. Now waiting for an approval for the MRI to confirm and see how bad it is. I can continue to walk, walk/run or even run as long as it doesn't hurt... so likely not running a lot but will mostly just continue as I have been walking with running a few intervals.9 -
Oh wise people.
HM is in 2 weeks. I've been diligently following the plan (hals beginner 1 plan. Was approved by my physio)
My last 2 long runs were 13km. Basically each long run I've done has been increase one week, repeat the next through 6.5, 8, 9.5, 11.5, and 13. For the next 2 weeks though it goes 14.5k tomorrow, 16k next Saturday then 21 on race day the following week. It feels like a HUGE leap. Only 1.5, then 5k jump.
My weekly milage is staying the same as it has been for the last 2 weeks, an easy 5k Monday, then an 8k on Wed and Friday. The week before the race the weekly milage drops to 3k, 5k, then 6.5k
I'm thinking of changing slightly. I'm thinking 16k tomorrow - it's 3k more than last time. Then 18.5k the following week.
Thoughts? Trust the plan? Or change? I guess I am worried those last 5k will feel like a real challenge on race day. Though race day excitement will get me through, I know that. And I've done HM before. Heck before I got injured I ran HM distance or very close to it for long runs for 3 weekends. And I got injured not following the plan. The plan is to ease the calf back into running.
OK ok I know the answer. Stick to the plan.
Well im going to do 15k tomorrow. Its only 500m more...6 -
My HM isn’t until the 13th, so I know the forecast may change, but as of now, it is still predicting snow that day, but also frozen mix the day before. The race is on the Air Force base, so I wonder if there is a chance they may salt the roads...I do have trail shoes I could wear that have more grip, but I don’t know how running that far on a road in them will be. They are saying high of 37, low of 28. I suppose I will just keep an eye out for the next few days and have a variety of layers ready to go.3
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Thoughts? Trust the plan? Or change? I guess I am worried those last 5k will feel like a real challenge on race day. Though race day excitement will get me through, I know that. And I've done HM before. Heck before I got injured I ran HM distance or very close to it for long runs for 3 weekends. And I got injured not following the plan. The plan is to ease the calf back into running.
OK ok I know the answer. Stick to the plan.
Well im going to do 15k tomorrow. Its only 500m more...
@Avidkeo, your goal with this race is to finish, and be uninjured right? I would trust the plan. I don't easily think in km unless they are multiples of 5, but the plan is roughly increasing a mile a week and then the 5k from the last training run to the race. That is really what I did my first HM. 10 miles was my max training run going into the 13.1.
I honestly don't think it will make a big difference for you to do 15k, 16.5k, 21k vs. 16k 18.5k, 21k in terms of how you feel on race day. Jumping up 3k during a training cycle when you are more tired might be tougher on you than jumping up 5k on rested legs (you are tapering?) on race day.
Personally I'd probably be more tempted to add one more shorter run in during the week rather than add to the long run if endurance is your concern.
@marisap2010 yeah, it's pretty far out but to worry about it too much yet but if the roads are clear 28-37 degrees won't be that bad to dress for. Long sleeve shirt an a jacket you can take off would do it for me, thick running tights, light gloves with mittens over, and a hat and buff for your neck. The gloves and mittens maybe get cheap ones you can toss if you get hot (but I often learn the hard way I'll want them back later in the race).
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@HonuNui I enjoyed the video too. Thanks for sharing. That dog is amazing. My Tippy will do a lot of things, but she refuses to go through a tunnel.
@shanaber I hope they figure out the hamstring issue soon and you are able to get it fixed relatively easily.
@Avidkeo I just looked back and the plan I was following had my longest run at 11 miles, but it was 7 weeks before the race! That doesn't seem right. Anyway, for my first HM I was nervous about never having ran that distance before the race, so I was going to have a hard time trusting the plan. Since you have ran HMs before, I think you can trust the plan and do great.
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@shanaber I had another friend with some sort of hamstring issue a while back. She was a gazelle and her hamstring did not hurt if she slowed down when she ran. She tried all sorts of things including dry needling and stem cells. Not sure what the final outcome was and she ghosted me last year... sigh.
Anyway, I do (when I remember to) use a little ithlete HRV reader in the evenings to see what it thinks my HRV is. It is a pretty good predictor of when I am tired vs fresh and sometimes I use that to plan my runs for the next day a little. Fitbit also tries to measure HRV when I am sleeping and so does Apple watch. None of the readings are every close so I try TRY not to get hung up on all the fancy metrics but more how do I feel. It's a slippery slope the more data we have. Do I feel tired because my watch told me I was or do I feel tired because I really am?
I am excited for @Avidkeo and her HM. I don't really intend to race but I do want to run the distance by my birthday at a reasonable pace.
Summer3 -
Happy Friday! Saw a new runner out this morning so there were 3 of us waving to each other multiple times as we made our various circuits around the neighborhood.
2/1 3.16
2/2 3.16
2/3 3.19
2/4 3.16
2/5 3.4
Total 16 / 90 for the month
88 / 1114 for the year
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2-1 6.1k treadmill
2-2 5k treadmill + yoga
2-3 6k slow
2-4 6k easy + yoga
2-5 5k treadmill
February Total: 28.1k
February Goal: 150k
Had snow mixed with freezing rain last night, so the footing outside was pretty bad. My music on the treadmill
was "Today's Workout Hits." The only song I recognized was "ME!" by Taylor Swift, and the only reason I recognized it was because she used it in a TV commercial.
When you pop in here claiming your December 2021 mileage, what accomplishments will you have made?
PUT THE FUN BACK IN THE RUN!
Return to a good running weight of 175 lbs (second attempt)6 -
@Avidkeo my 2 cents.... the reasoning behind Hal's novice 1 only going to 16km is that if you can run 10 miles you can run a HM. That was the plan I used the first time and the one thing I didn't like about it was first time round those extra 5km do seem like a lot and I felt I could have done with longer runs beforehand to reassure me I was capable to doing the whole thing. You, however, know that you are perfectly capable of running HM distance. And the important thing is to be sensible and avoid overdoing it and ending up injured again. So I would say stick to the plan, and just get it in your head now that it is going to be long and hard.
Actually, the other thing I thought about that plan was that as a beginner I could have done with more of a taper before the race. The second time I did a HM I added an extra week in between the last long run and the race and only did 10k in the weekend in the middle.2 -
Thanks guys. I really appreciate the feedback. I will trust the plan. As @katharmonic said, goal is to finish. I'm still going to do 15k today. Hal will yell but I don't care haha.
Had a good sleep last night but been awake and dozing for the last 45 minutes. Got up a bit earlier than I planned so I can have a leisurely breakfast now. Its still dark, and it's a bit breezy. Slightly chilly too.
Should be great!6 -
@shanaber sorry to hear it might be a hamstring tear. I hope it's not too bad. But mostly hope you can get on the path to recovery very soon.
Date :::: Miles :::: Cumulative
02/01/21 :::: 2.1 :::: 2.1
02/02/21 :::: 1.6 :::: 3.6
02/03/21 :::: 5.0 :::: 8.7
02/04/21 :::: 2.9 :::: 11.5
02/05/21 :::: 8.6 :::: 20.1
I was debating about when to get a long run in this week, and woke up this morning to fairly mild temps and the promised rain/mix in the morning seemed to have gone away. I also realized that the long run today was on the other side of town in the park where there is a nice walking/running/biking path that is plowed and clear (and flat!), instead of having to run the endless loops and hills of the closer of the alternating locations. When the sun came out that sold me. It was windy along the lake but the temp was in the low 40s and the sun was very nice. There was a group of about 6 other people and the coach today so I had some company for parts of it, mostly coach as everyone else was running a little slower at what he called a "chatty" pace. Which I definitely embrace when I'm running with my friends but today it was a little slower than I wanted to go. I went ahead and then looped back a couple of times and it worked out pretty well. Coach does a time-based long run typically so today we all did 90 minutes and ended up back at the starting point at the same time, having run various distances during that time. I was a bit bothered by not quite getting to 9 miles this week but I was also very tired so I called it close enough. Today I actually heard some new stories from the coach, which is always fun to hear about his days as an elite runner and going to Olympic trials and the Boston Marathon (where he was first American finisher one year).9 -
Sounds like a nice run @katharmonic and getting to talk to your coach along the way was an added bonus. So cool that he did all of those things.
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2/1 – Exercise Bike (5 miles) + weights
2/2 – Exercise Bike (11 miles) + Kickboxing
2/3 – 5.07 miles
2/4 – 5.19 miles
Slow start to the month. Work is crazy but I had a chance to actually take a lunch hour today and have caught up on reading here and liked and hugged where appropriate!
Upcoming Races/Challenges:
CRAW (Circumpolar Race Around the World) – in progress
Run the World Challenge – in progress
Desert Storm 218 Miler Challenge (Jan 17 – Feb 28) – in progress
Peyton’s Wild n Wacky 50k (March 13) - canceled
Cooper River 10k (Sept 25)
Marine Corps Marathon (Oct 31) – virtual again???? – deferring to 2022
Cade’s Cove Loop Lope (Nov 14)
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@avidkeo - I agree with what others have said. I didn't run the full distance before my 1st HM either and was panicked I wouldn't be able to make it. It ended up being just fine. For the others I was mostly in HM shape and running that distance or longer so it wasn't an issue and even if I wasn't as prepared I knew no matter what that I could finish and finish strong. Also I think 2 weeks out isn't the time to start pushing your distances. You need to be starting that taper and cutting back so your body is recovered and ready to go on race day.
@marisap2010 - any chance the race organizers can tell you what the surface conditions will be like if the weather predictions happen? You might send them a email or message and ask if the roads will be cleared and/or salted. I would think it is information most of the participants would like to know. Also for the HMs I have run in the cold (32F was the coldest and lasted most of the race) I wore a long sleeve 1/4 zip with a vest to keep my core warm, my normal leggings (CA weight 😊) throw away gloves which I took off but kept and then put back on, a gaiter for my neck and ears and a hat. Being that I run in CA and it is rarely as cold as you all get I was surprised how comfortable I was the entire race. I don't like it when my core is cold and the vest was great without making my arms too hot. I also wore smartwool socks and they kept my feet nicely warm.
@SummerSkier - I tracked my RHR (before pacemaker as now it is irrelevant) but really only paid attention to it when I had a bad run or was actually feeling run down and I could use it to confirm that yep my RHR was up 5-10 bps.
Thanks for the well wishes on my hamstring. I did do some research on tears and continuing to walk/run, etc. and was surprised that the recommendation is exactly what the ortho told me - keep moving as long as it doesn't hurt and stop if it does. If you don't keep moving the scar tissue can build up and make it worse and difficult to fully heal and recover from. There is though a fine line between keeping moving and doing anything that might make the tear worse.
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@Avidkeo
Sounds like you have pretty well decided to trust the plan, and that's probably a good idea. This is your return to HM after an injury. Your goal of doing it uninjured comes first, I think. Like so many others have said, you will certainly be able to do the distance. I also love a little extra on the taper end, and it seems like yours is a bit short. Don't push too much and then pay for it by being tired on race day. You'll do great!
@shanaber I hope the hamstring heals up. That is definitely a fine line between healing and making things worse! I will admit, I am bad at backing off. I usually fall more into the power through it camp but I am trying to be more aware of it and let my body recover a bit when it needs.4 -
So today's musings:
I am learning that I can run later in the day. All my life I have been one of those "do it first thing after coffee" or it is not going to happen. Part of that was of course that the other time I would have was after work and my legs literally always felt like lead weights trying to run in the evenings. So now WFH and doing some of the 2 pers morning and lunch has shown me that I can break the rules and NOT run first thing. It's funny how set in our ways we get. I am enjoying the 2 pers to get the steady mileage in but a long run always feels like a bigger accomplishment.
This morning it was not really supposed to rain and I was on vacation from work but got up normal time. Just as I was about to step out the door this cold driving rain started? I mean WTF? 40's and rainy is not my go to weather. So, I adjusted and had brekkie and went to the grocery store. Which I mean seriously what is with all the low rider masks still. A year into a pandemic you would think people would understand how to wear one.
About 10 the sun started to come out so I was ready for my run. It was another decent run with mostly 9plus splits but I think I might finally have a plan to get to 8plus more. The last .01 or .02 I have been pushing lately and getting the 8 so today I decided maybe just a "little" further .11 and get the 8. I think I can see my way clear to a method to improve now.
Of course it's all relative. My "coach" for the past 4 years or so from Hilton Head who is really an olympic level 5K runner has moved to my town! I think things will get real once the pandemic eases up a bit and we can do in person training sessions.
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2/1-2.25
2/2-2.25
2/3-2
2/4-2.5
2/5-3
February Goal-12/60
2021 Goal-93/634 miles
January-81 miles5 -
@shanaber oh no! That's so frustrating.
@katharmonic sounds like a wonderful run.
@SummerSkier glad going later worked for you. I'm definitely in the "go in the morning" camp. With 2 young kids and generally a very early bedtime trying to run later generally doesn't work for me. Though when I'm working shift (3pm start) I usually go out about 9am, once the kids have gone to school.3 -
Back from my long run. It was AWESOME! The kind of run that I could have just kept going. In fact I nearly sprinted the last km and got 5:48 for the last k!
I was woken early, so had a nice breakfast (cornflakes and banana with a coffee - fast becoming my go do before a long run) and read your comments. Left about 550am, arrived at my course start at 6am. The sunlight was just starting to streak the sky.
It was a little cool, and slightly breezy but nothing worrying. Put my gear and set off. I started on track, my first km was 6:30 (aiming for 6:27). I quuckly settled into a good rhythm. There were a few other runners and cyclists out - this was on a shared path along the coastline through town. I got to where the port was and decided to go to the end of our breakwater to get am extra km in (its about 400m long I think). It was good running out to the end, but on the way back in I got a headwind! That was a challenge lol. Turned around at about 7k, and again went along the breakwater again. Stopped to get a pic because our mountain was visible and looked stunning!
Not a great pic thanks to selfie mode but hey its there!
As I was getting to the last couple of ks, my pace kept creeping up. I hit 14k and decided to just go how I felt. And yeah, ended up smashing my pace.
I stopped and stretched. Put some warm clothes on, and did time keeping for park run. Bad idea. I got so cold. It's supposed to be summer, and it's been really hot lately. Today is one of those random cooler days. Sweat + breeze +standing around for over an hour. I got very cold. So came home and stood in the shower for about 10 minutes. It felt glorious.
And oddly Hal did not run. He said I was on track! Bahaha.
So thanks again for the advice. I definitely know that the distance won't be an issue. Just a case of building carefully.
Trust the plan!9 -
2/1 14.21 miles, 190 days HM+ streak, Crazy Laps, New Shoes! Mizuno Wave Inspire 14
2/2 16.01 miles, Crazy Laps, New Shoes! Saucony Cohesion 13
2/3 15.14 miles, 1010 Days on the run
2/4 15.17 miles
2/5 16.4 miles
So I retired my shoes that started 10.12.2020 and 10.13.2020
Over 2000 miles between them. I rotate two pairs at a time. Usually Mizuno is M, W, F, Sa and Saucony is Su, T, Th.
Retired set: I wear at the side of heel a bit! They now become wear to work/errands/appts shoes and will graduate to yard shoes eventually.
New Set:No, the shoe laces do not go with that pair, but I 'dare to be different' and change them.
Mizuno Wave Inspire 14 and Saucony Cohesion 13
Fresh Tread!
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