October 2021 Monthly Running Challenge
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Prayers for you and your mom @AlphaHowls1
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Thank you!@johnisrunning wrote: »
@AlphaHowls Sorry to hear about your mother. Wishing you and your family all the best in this difficult time.
Thank you!@Scott6255 wrote: »Huge hugs going out to you and your mom @AlphaHowls 💕@WhatMeRunning wrote: »Prayers for you and your mom @AlphaHowls
Thank you!
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Okay update on my hip pain. Talked with Dr Zerr my sports medicine doctor and I won’t be running for awhile. Turns out my left hip pain is a very tight piriformis muscle. We decided that I am to walk 1 mile for a month and increase it by a half a mile every month. I’m also doing cross training with leg exercises and stretches to balance my leg strength. There is a specific stretch that I have to do for my piriformis muscle that hurts really, really bad. But if I want to walk and eventually run I have to put up with the pain. I was wondering if I can still be part of this group and just walk my planned mileage for the month. Eventually I will be able to put in running miles but I have to be patient and follow this plan.8
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@polskagirl01 Your HM and your post are all kinds of awesome!
@johnisrunning Congratulations on 4th place, and good luck getting that PB soon!
@julieannegannon Wishing you patience and persistence with your piriformis, and sorry for the alliteration.3 -
@johnisrunning - Congratulations on your 5k place and you are so right about races and what you can control. No doubt you will get to that PB, it is just a matter of time.
@AlphaHowls - thinking of you and your mom and sending you support and hugs... your mom is very lucky to have had you to help her.
@julieannegannon - of course you can stay in the group while you walk and build back up. Take it slowly and follow the plan and you will be back running before you know it.
I got in a great run on a very cool, cloudy and rainy morning. We didn't get rained on, just a sprinkle really but it was awesome. Then we had agility class tonight with a very fast course. There are times that I just can't keep up/catch up to Hobbes the Vizsla and he definitely loves running and jumping as fast as he can. There were parts of the course that I just couldn't get too in time, need to work on those distance commands. He is now crashed out in his cave bed and not moving at all...
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@julieannegannon Sometimes the hardest challenge is NOT to run when you wish you could! being a runner has all kinds of different challenges! Wishing you well with the piriformis.
Re: piriformis stretches - I’m still doing belly dance classes on my rest days, and having a great time, except for one thing - the lady who teaches beginner classes is also a Pilates and yoga instructor, and her idea of a warm up is a hardcore 15 minute Pilates session, complete with different varieties of planks, crunches, etc, and her cool down is complicated yoga. Last session she’s like, okay, stand on one foot, now cross your foot on top of your knee in a chair position (aka a piriformis stretch) - now reach down while doing that and put both palms on the ground. Try not to fall over! (She says, as three ladies in the background of the video fall over.) I’m like, this is your idea of a cool down move for baby beginners? Geez. This is my day off!4 -
@elanorhawkins Glad you are still able to get your runs in with life being so hectic. Seems that's the case for a lot of people here.0
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@Scott6255 Nice run yesterday, even if it was slow. Hope today's feel better for you.
@CarsonSurfs Nice running over the weekend. I think it is awesome that your wife runs with you. I love hearing about all of the new places you are finding to run.
@johnisrunning Running is so personalized, and that is one thing I like about it. Setting reachable, but hard goals for each of us is what keeps us going and pushing harder. I have no doubt that you will reach that sub 20 min 5K before spring.
Nice run @Teresa502 . It is hard to know what to wear these days. Cooler weather is nice though.
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10-1 7k slow
10-2 7k sleasy (between slow and easy)
10-3 7k slow
10-4 rest
10-5 7k measy (between moderate and easy)
10-6 6k slow
10-7 rest
10-8 7k slow
10-9 7k easy
10-10 7k moderate
10-11 rest
10-12 7k slow
10-13 7k slow
10-14 rest
10-15 7k slow
10-16 7k measy
10-17 7k easy
10-18 rest
10-19 rest
October Total: 90k
October Goal: 150k
Tummy troubles today, so no running.
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)
2021 Races:
6/26 Direction Up 5k, Solon, OH 31:48 chip; 31:59 Garmin; 53d overall; 2d male 65 and over
7/17 Run of the Ox 5k, Mantua, OH 32:19 Garmin; 44th overall; 3d place male 60 and over6 -
October total: 48.9/80 miles
10/1: 10 miles
10/4: 3.1 miles
10/6: 5 miles
10/7: 3.1 miles
10/12: 5.2 miles
10/14: 11 miles
10/17: 3.5 miles
10/18: 5 miles
10/19: 3 miles
Logging 2 runs this morning. Yesterday I did a hilly 5 miles. The extra miles meant I could run on some new roads. I managed to run all the hills and kept my heart rate in a good range. I still feel a little out of control on the steep downhills but it is improving. I feel like I am finally beginning to figure out how to adjust my form for hills.
Also, the weather has just been beautiful and the sunrise is getting later. I actually like starting my run in the dark and getting to see the sun come up. This is definitely my favorite time of year for running!5 -
@AlphaHowls I am so sorry to hear about your mom. Having the ability to keep her at home and for the 2 of you to be able to have that time is certainly a blessing. Hugs from afar (if you’re into that sort of stuff).
@johnisrunning Your summary of goals feels very spot on for me. And that race photo caught your emotion about it perfectly!
@julieannegannon Piriformis muscle issues suck! Early on in my c25k journey, I strained my piriformis muscle and it was so painful! It sounds like you have a treatment plan in place but the thing that worked well for me was a combo of stretching, rolling with a lacrosse ball to really get in there, and a running break. Unfortunately it seems like it just takes a little time.1 -
@julieannegannon - Of course you can still be a part of this group. All runners go through some period of not running at times.1
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A core principle of training is that each workout should serve some intended purpose. Your easy runs train your body to use oxygen efficiently, while speed work trains your body to deal with "waste products" like lactic acid. Paces that fall in between both zones don't train either system as effectively. This zone generally falls between 75% and 86% of your maximum heart rate.
I'd argue though that, on occasion, that's okay. Even if a run doesn't have a physiological benefit, it might have a psychological benefit. (Though, I would also say, don't make a habit of it.)
This morning, after a warm-up, I ran 4 miles at the pace I would need to run to finish a half-marathon in 100 minutes. That's just about 7:37-7:38/mile. This is faster than my easy pace (the lower limit of which is about 8:15-8:20/mile) and it's slower than my tempo pace (which is somewhere between 6:45-7:00/mile depending on conditions and how I'm feeling). The idea is that it should feel good, should feel like it's not too easy and not too hard.
Even though it might not have trained my aerobic or anaerobic system properly, I finished the run with a strong feeling of accomplishment and confidence, to tell myself that "Yes, I can probably sustain this pace for 10 miles and still have something in the tank to push it in the final 5K."
Mile 1 - 8:31 (141 average HR, 70.5% max)
Mile 2 - 8:36 (144 HR, 72% max)
Mile 3 - 7:40 (153 HR, 76.5% max)
Mile 4 - 7:41 (155 HR, 77.5% max)
Mile 5 - 7:35 (158 HR, 79% max)
Mile 6 - 7:36 (156 HR, 78% max)
Cooldown (1.5 miles) - 17:16 (144 HR, 72% max)
[Note: I've seen from race efforts, including Saturday, that 200 is about my max HR.]
If you're going to do work like this, it's usually best to work it into your long runs, especially if you're training for a half-marathon (as I am) or longer. The only reason I did it today is that I usually do speed work on Tuesdays, but wanted to dial it back since I'm still technically recovering from Saturday's race. (My watch, however, suggested that I was fully recovered.)
Speaking of that race, thank you to everyone who offered their congratulations on my finish. It's greatly appreciated.
10/1- 7.6 miles
10/2- 4.05 miles
10/3- 14 miles
10/4- 4 miles
10/5- 8 miles
10/6- 4 miles
10/7- Rest
10/8- 8.15 miles
10/9- 4 miles
10/10- 13.5 miles
10/11- 4.35 miles
10/12- 6.6 miles
10/13- 5 miles
10/14- Rest
10/15- 4.21 miles
10/16- 5.11 miles
10/17- 10.06 miles
10/18- 4.6 miles
10/19- 7.5 miles
October To-Date: 114.73 miles
October Target: 185 miles
Percentage Complete: 62.02%
On-Pace?: 1.34 miles ahead of pace
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@Scott6255 Congrats on your race and AG!
@polskagirl01 Congrats on your HM and great pics!
@johnisrunning Fantastic race result, despite the heat. I'm also a huge fan of HR-based training.4 -
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Easy 5.2 mile run. Legs fely heavy from yesterday's Rebounder workout.
October cumulative:
28.3 miles
2,215 feet of elevation5 -
October Goal: 111 Miles
10/3: 10.30 miles
10/5: 5.51 miles
10/6: 5.11 miles
10/7: 7.10 miles
10/10: 10.51 miles
10/12: 5.52 miles
10/13: 5.20 miles
10/14: 8.06 miles
10/17: 11.10 miles
10/19: 5.65 miles
74.06/111 miles completed for October
It was a lovely fall morning. The moon was full and there were quite a few stars when I started out. It was 59°F and just great running weather. The plan called for 5 miles in 48 minutes at a 9:48 pace. I ran 5.65 miles in 1 hour at a 10:44 pace. Hal still gave me 100% and said "perfectly executed". 🤷♀️ It was a really nice run though.
@quilteryoyo I hope my mom.never needs the fall detection, but she is happy to help the watch and it gives us some peace of mind.
@AlphaHowls I am so sorry to hear about your mom's diagnosis. And I hope you are feeling better after your dental work.
@julieannegannon Of course you can stay as part of this group.
The kitten we bought home the other day has run off. I have been checking to see if she went back to my mom's old house since it is just 1.25 miles from my house, but so far I haven't seen her.
2021 Races:
4/24/21: Run For The Children 10K PR 55:46:28.
11/6/21: Run For 57th AHC Half Marathon
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Oct 2 - 4.89 miles
Oct 5 - 6.2
Oct 8 - 5.13
Oct 12 - 5.01
Oct 14 - 5.68
Oct 17 - 6.18
Oct. 19 - 5.05
38.14 / 75 miles
Another good feeling run. Pace is starting to pick back up (ever so slowly, but it's progress!)5 -
10/1 – 3.01
10/2 – 5.05
10/3 – 7.02
10/4 – 4.01
10/6 – 6.06
10/7 – 4.02
10/8 – 5.02
10/9 –4.32
10/10 – 5.02
10/12 – 7.02
10/13 – 5.02
10/14 – 3.18
10/16 – 13.16 (plus 2.54 walking with friend not counting)
10/17 – 2.02 recovery
10/19 – 6.22
80.11 of 90 miles
@quilteryoyo thank you, I guess it’s the nature of the beast in this job.
@Tramboman golf is nice. You sound like my golf friends.
@Scott6255 everyone needs some slow runs. Perfect weather for it.
@CarsonSurfs the trails sound great and the long run was awesome.
@johnisrunning super 5K, nice picture. You are right on the edge of that sub 20, you’ll get it.
Thank you @Teresa502. My plan was to double up the last months that I missed in Jan – April, but I was chatting with the race director and she said a year is a year, just keep going into 2022 and that way you are sure you won’t get hurt and you’ll be ready for Oak Barrel HM in April, Duh great idea so that is what I’m doing. Honestly if you told me in January I would have gotten 6 HM in this year I would have told you you were nuts.
@AlphaHowls I’m so sorry about your mom. When my grandmother needed care I became her caregiver, a decision I never regretted for one minute no matter how hard it was. The time with her was so precious, we talked for hours and hours. I’m praying for your mom.
@julieannegannon worry about the piriformis, it’s a bear when it hurts. Take your time and heal.
@rheddmobile I would die laughing at that video. I do that stretch but I can’t imagine putting my hands on the ground.
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