December 2021 Monthly Running Challenge
Replies
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Checking in. Did a speedy 4.04 out of 100 this morning. My streak of under 10 min miles continues I noticed that putting more "ENERGY" into my run doesn't really help my pace. The most significant metric is my steps per minute cadence. I am short so apparently I am faster when I take a lot more steps. My speediest pace of 8:22 one mile avg 177 SPM for the whole run. I am going to guess that to get a split with an 8 on it I am going to have to get avg of 180 SPM for that unique mile.
In light of this and because I am fairly confident in my chest strap and HR now after 8 months of consistently using it I have changed the metric on my watch to show me current SPM and AVG so I can monitor.
I am curious as to what others have for pace vs SPM. Esp short slow women like me... LOL. (5'2 on a good day)
@rheddmobile I was wondering if maybe the spike in our HR could have been a tech glitch or did you actually feel it spiking? Sucks you have to wait so long to get seen..
awesome to see so much activity. And @skippysmom I forgot to mention that your photos with your daughter were awesome! You both look so happy.
SummerhappyDecEveryone7 -
So many variables for running. The most important thing is maintaining good form, because trying to go faster by adjusting your stride length or cadence before you have the "running fitness" to do it just breaks down form. The more you run and build up strength and endurance the longer your stride length can become from when you start off. Then multiplying that by cadence increases your pace, but you can't just take shorter steps to increase that cadence, you have to keep the same form, which means increasing your cadence at that stride length equals greater effort. Again it comes down to your fitness and strength.
So what does all that mean?
I guess I don't know...
except to do a lot of running, run with good form, and get better. That includes cadence. In the end, I think HR based training while minding your form is the most reliable method for me, and then I observe other variables moving upwards, or ones that are lagging which I can address as I can. But in the end you have to run at the pace you can maintain for the distance for the targeted effort level with good form.
Again, not sure what all that means. Even though I said it.
I suspect you're seeing major fitness gains from all that speedy running, bON! You're doing great!6 -
December mileage:
R: 5/60
12/1 - 5
Total shoe mileage: 135
What are everyone's fav winter running jackets? I'm having the devil of a time finding one that isn't either a flimsy windbreaker or a puffer I will most certainly suffocate in if it's above -15.
(My normal winter running plan is... not running? Or switching to a treadmill and going back to 3 miles a run because I mentally can only stand 30 min tops on a treadmill. I'm trying to stay in my 5 mile a run groove this year and not give in to indoor running because I'm wimpy when cold. LOL.)3 -
@rheddmobile - Lots of hugs to you, and fingers crossed for a cancellation so they can get you in sooner. I know my apple watch throws my heart rate into the 200's occasionally, and it's just it being stupid. I'm hoping that's what's happening here.0
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What are everyone's fav winter running jackets? I'm having the devil of a time finding one that isn't either a flimsy windbreaker or a puffer I will most certainly suffocate in if it's above -15.
I do layers, not sure that is an answer. For really cold days my outer layer is a windbreaker, under that is a hoodie, under that is a long sleeve running shirt, and under that might be another long sleeve shirt even! For such a cold day the hood is up and drawn with a hat on my head underneath that. Maybe two layers of gloves, one thin layer for touchscreen needs, and then a warm outer layer over that.
Made it with two minutes to spare! But now I can't edit, and I always have to come back and edit. So I missed something, or said something wrong. Sorry about that!3 -
My scary goal is to run 5km without stopping.
covid is no joke... I applaud your determination and progress! There is a gal at work today who had a severe delta case in mid July. She has all sorts of strange issues going on with her sinus, shingles in her nose, a black eye etc.... This is a normally very healthy 50's gal. I suspect Covid after effects are behind it.3 -
@mshawski I agree on layers. I have a great cheap (like $18) light fleece Tek Gear (which is Kohl's brand) that a wear most in the winter. It a full zip, cover my butt and it so comfy, I'll try to find a link and post it. In 30F ish temps I'll wear a tank under it, I also run early, like it's still dark out, but if it's sunny I'll wear a long sleeve tech shirt and maybe gloves if my hands are cold.
Okay my stupid government laptop won't let me grab a link but here's the jacket, I have green, purple and maroon LOL
Thank you @SummerSkier she's a great kid, really is, I actually enjoy being with her.
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@WhatMeRunning and @skippygirlsmom - Thanks! I just placed a Kohl's order earlier today with several Tek Gear things in it so I'm both hopeful and happy I ordered what you're suggesting. I had a LL Bean jacket from when we lived in Maine that was PERFECT for the Maine winter runs. Alas, 60lbs later it no longer fits and my heart really wants that exact jacket in a smaller size which does not seem to exist. I hate when things get stuck in my brain like that.
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I totally agree on layers. Multiple tights, shirts (I like a tight-fitting vest/tank top under a long-sleeved shirt), gloves, buff/snood to cover your neck, a second one over your ears or a hat (or both) etc. When it gets really cold, think like a skier. You can definitely still run in winter - with appropriate clothing! On long runs, I'd almost always have an extra shirt and a dry hat in my pack in case I needed another layer. Have a plan (phone, bus pass, stores you can go into) for if you start getting too cold. If you're shivering uncontrollably, you need to get out of the cold and get into dry clothing immediately.
Fortunately it's currently hanging out around freezing and I don't have to do all this yet. But I've also transitioned to needing fewer layers from when I first started. Too many layers and you overheat. So pay attention to temperatures and experiment to see what works for you.2 -
@SummerSkier RE: Steps/Min & Stride Length.
I too am a vertically challenged runner at 5'4". I am (overly) obsessive about looking at my stride length vs SPM post run metrics, especially when I am working on speed. On very good speed days, my stride length average is over 1.20 meters, and SPM average is slightly above 185. But on easy days SPM only drops to about 175-180, but stride length drops pretty dramatically to about 0.88 - 0.98 meters.
When trying to increase stride length, you want to concentrate on reaching back, not reaching forward. You still want your foot to land underneath your hips as much as possible to avoid stressing your knees, shins, achilles, etc.
Good luck with your speed work! It is fun when you are healthy4 -
@rheddmobile - Lots of hugs to you, and fingers crossed for a cancellation so they can get you in sooner. I know my apple watch throws my heart rate into the 200's occasionally, and it's just it being stupid. I'm hoping that's what's happening here.
No, I took it manually as well, it was for real. Also it was still at 120 two hours later in the ER, EKG was typical “camel humped” thing because of beating so fast there were overlapping segments. Kept shooting up if I tried to do more than walk. The thing is, my lupus likes to act up by inflaming my circulatory system which causes tachycardia, and I know the booster gave me a flare a couple of weeks ago. I suspect that’s all it is but would like to know for sure, also would like it to stop. 209 heart rate is very unpleasant, the next day I felt like death warmed over because my heart muscle was exhausted, and it still has that “lightly set on fire” feeling which I associate with lupus flares.
@polskagirl01 Heart rate has been fine during lifting. I ran about a mile and a half through the Christmas lights display and it maxed out at 138 going up a hill, so far so good, but I’m afraid to push because I wasn’t doing anything really strenuous when it flipped out the first time. It’s also off and on painful, but that’s normal for me when I have vasculitis so it’s hard to say. Planning on doing some light trails tomorrow, will keep a close eye on it.
Unfortunately my “normal” consists of a lot of pain and weirdness due to the lupus, and following the suggestion of a doctor who said I shouldn’t exercise when I had cardiac symptoms is how I ended up a 300 lb diabetic who couldn’t walk to the mailbox. I have found the hard way that expecting help from doctors isn’t a thing. In every case whether it was something as simple as a ruptured Baker’s cyst or as complicated as an ovarian torsion, I first had to deal with doctors who said there was no problem and sent me home, then the problem got much worse until a different doctor eventually couldn’t deny it anymore. To get treatment for a dead ovary and massive tumor which was literally necrotic and killing me, I had to literally threaten to kill myself - after an ER doctor tried to blow me off and send me home with pain medication.9 -
@rheddmobile - ☹️ I’m sorry you’re dealing with this. My fingers are crossed for a sooner apt and good news 🤞🏻0
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I did not get in my planned run last night after getting stuck in Atlanta traffic and getting home way later than planned. I plan to make it up tonight.
I DID sign up yesterday morning for the 2022 Wineglass Marathon! I’m so excited to run it again, and my best friend has decided to run it as well.
Regarding running jackets, I usually just layer, but I actually ordered a Brooks jacket that I found on sale for Black Friday. It isn’t anything very heavy, but I don’t need heavy for Georgia winters.
@rheddmobile You’ve been on my mind the last couple of days. I hope you can get some answers soon.4 -
polskagirl01 wrote: »But I've also transitioned to needing fewer layers from when I first started. Too many layers and you overheat.
I don't deal with the winters you guys do, but I have also noticed this transition. Now I run in shorts and short-sleeve shirt well into temps I used to need leggings and a long sleeve, ear cover and maybe even gloves for. And it has to be around freezing for me to even use my heavier weight leggings, and that usually only happens a few runs a year here.@SummerSkier RE: Steps/Min & Stride Length.
When trying to increase stride length, you want to concentrate on reaching back, not reaching forward. You still want your foot to land underneath your hips as much as possible to avoid stressing your knees, shins, achilles, etc.
I haven't really done measurements for my stride length but I have adjusted my natural gait over the last year to focus more on this exact mechanism. My natural gait was heel-striking and reaching my leg forward. As I have mentioned here before, my right knee is a pretty much constant bother but adjusting to more of a mid-foot strike with my foot landing under me and really thinking about pushing off instead of reaching has made a huge difference in my knee pain during my runs. And I am not having to rely on icing as much afterwards either.6 -
12-1 7k slow
12-2 7k slow
Don't Rest December Total: 14k
Don't Rest December Goal: 180k
Partly cloudy, mid 40s F, with a really gusty wind from the southwest. Always a pleasure to get to run in shorts and short sleeves while the walkers are bundled up like it's the middle of winter.
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 -
I don't have my laptop today... it's in the shop, so I have a hard time commenting on my phone. I have read and liked or hugged as appropriate. You guys are all doing great with your running or walking.
Welcome to the newbies.
@rheddmobile I sure hope you can get some answers soon. I'm keeping you in my thoughts and prayers.3 -
martaindale wrote: »polskagirl01 wrote: »But I've also transitioned to needing fewer layers from when I first started. Too many layers and you overheat.
I don't deal with the winters you guys do, but I have also noticed this transition. Now I run in shorts and short-sleeve shirt well into temps I used to need leggings and a long sleeve, ear cover and maybe even gloves for. And it has to be around freezing for me to even use my heavier weight leggings, and that usually only happens a few runs a year here.
I bet you're dealing with the heat better in the summer as well. Our bodies can be pretty good at adapting!2 -
12/1 – 7.02
12/2 - 5.02
15.04 of 110 miles
@mshawski I get the same way, I like something and get annoyed when it's been replaced or no longer able to get it. Hope the Tek Gear works out, congrats on the weight loss.
@quilteryoyo I'm the same too hard to make all my comments on phone, I need my laptop.4 -
Hi again! Here for my second month. Came in a little short of goal last month so I'm going to keep it the same.
130 miles for December!
12/1 - 5.3 treadmill (speed pickups during commercials)7 -
I need 103 this month to finish my relay run across Mexico.
Yesterday I did 6 with a fun 12x200 where the recovery was at a faster than my recovery pace.
6/103
Also, I hit my annual goal already (1018/1000) so this is all gravy 😆7 -
martaindale wrote: »polskagirl01 wrote: »But I've also transitioned to needing fewer layers from when I first started. Too many layers and you overheat.
I don't deal with the winters you guys do, but I have also noticed this transition. Now I run in shorts and short-sleeve shirt well into temps I used to need leggings and a long sleeve, ear cover and maybe even gloves for. And it has to be around freezing for me to even use my heavier weight leggings, and that usually only happens a few runs a year here.@SummerSkier RE: Steps/Min & Stride Length.
When trying to increase stride length, you want to concentrate on reaching back, not reaching forward. You still want your foot to land underneath your hips as much as possible to avoid stressing your knees, shins, achilles, etc.
I haven't really done measurements for my stride length but I have adjusted my natural gait over the last year to focus more on this exact mechanism. My natural gait was heel-striking and reaching my leg forward. As I have mentioned here before, my right knee is a pretty much constant bother but adjusting to more of a mid-foot strike with my foot landing under me and really thinking about pushing off instead of reaching has made a huge difference in my knee pain during my runs. And I am not having to rely on icing as much afterwards either.
same here. After URI last year all of a sudden running in a t and shorts in the 50's no problem. Just a few layers more for 40's but shorts also depending on other factors wind, rain etc.. I am following the stride discussion but @Scott6255 where do you get your data? I looked at my watch and phone and they just give me stride length for when I carry my phone which doesn't help for runs where I only use my watch.
I did notice today that my avg SPM is probably closer to 180 but my first qtr mile is quite slower so my watch gives me a lower total avg.
Today's run another 4.06 which gives me 8.1 out of 100 for the month and only 86 more left to go for run the year. Still all splits under 10 and quite a few more were under 9 today as I was keeping an eye out on my SPM. Mostly in the low 180's on the splits under 9 min,
@rheddmobile your health issues sound really hard to deal with. Lupus is so scary sometimes esp because it's hard to get treatment and really hard to ALWAYS have to advocate so strongly for yourself. Hope that you can get resolution soon.4 -
Ran early this morning to see the sunrise. 44F degrees with a light breeze. A nice morning to be out.
12-1: 5.32 miles.
12-2: 5.20 miles. Mtd: 10.52 miles.
I hope everyone is having a great day.
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Tonight's training run called for 30 minutes at 11:13-12:13 pace. I ran on the treadmill at the gym. The weather this weekend is supposed to be warmer, so I'm looking forward to some nice outside runs and pleasant temps for Saturday's 5K.
November Miles: 2.834 -
@SummerSkier - the original runner who started this challenge years ago had talked about cadence and how it should basically be the same regardless of pace. I was always curious how that could be even if you shortened or lengthened your stride to accommodate, but when I monitored mine it was in fact very close to the same whether I was running slow and easy or pushing my pace. I will see if I can find any of the articles he referenced and post later.
We are on the road and like @quilteryoyo and @skippygirlsmom, I hate updating from my phone!
@RunsOnEspresso congratulations on hitting your yearly goal a month early!3 -
@SummerSkier the Garmin app has the stride length metric for each lap (mile) when I view the run after I get home. My watch doesn't show it real-time in any of the data fields. I tried to find a widget in the Connect Store to add it to, but never found one that worked very well.1
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December Goal: 100 Miles
12/1: 5.11 miles
12/2: 5.11 miles
10.22/100 miles completed for December
Another 5 mile run this morning. It was a little chillier than yesterday, but it was still pretty nice.
2021 Races:
4/24/21: Run For The Children - 10K PR 55:46:28.
11/6/21: Run For 57th AHC Half Marathon - PR 2:07:11 and 1st in AG5 -
@SummerSkier - the original runner who started this challenge years ago had talked about cadence and how it should basically be the same regardless of pace. I was always curious how that could be even if you shortened or lengthened your stride to accommodate, but when I monitored mine it was in fact very close to the same whether I was running slow and easy or pushing my pace. I will see if I can find any of the articles he referenced and post later.
We are on the road and like @quilteryoyo and @skippygirlsmom, I hate updating from my phone!
@RunsOnEspresso congratulations on hitting your yearly goal a month early!
Interesting @shanaber I am not convinced for me that cadence is going to be the end all to improving pace but it appears to be a significant factor. Of course I don't know the accuracy of my watch but the #s don't vary much out of the 170's. I can just see my slower runs over time have been low 170's and the faster ones higher. LOL. Very scientific I know. It could be a metric which is just a side effect vs the primary cause but it is kind of fun to play with it. I wish my apple watch would track my stride length during a run also. Perhaps when I increase my tempo my stride length is also increasing.2 -
December Totals: 3.1/100 miles
12/3: 3.1 miles
Bumped my easy run from yesterday afternoon to this morning because it was just hot and I didn’t want to run in upper 70’s. It’s winter, dammit! I don’t want to be hot.
It feels weird to already be 3 days into a month with a 100 miles goal and only have 3 miles on the board. I have a lot of running coming!
I’m headed to camp this weekend at a state park with my daughter and my parents. I haven’t seen my parents in 2 years because of COVID so I am really looking forward to spending a few days with them. I have a 10k race on the training schedule and I am planning on a trail run but who knows how speedy it will be. Some of those trails can be tricky and I don’t want a repeat of the flying fall from my last trail run.8 -
12-1 7k slow
12-2 7k slow
12-3 7k slow
Don't Rest December Total: 21k
Don't Rest December Goal: 180k
Cloudy, low 30s F, and hardly any wind at all to blow around the few lonely snowflakes falling from the sky.
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 over4 -
3 miles this morning. I opted for less than my scheduled 5 because my right quad started being problematic during class at the gym last night, I did a lot of quad and glute stuff last night and now can't sit down without making lots of random noises, I for some reason scheduled a personal training session tonight on top of the run with the same trainer who runs the classes that left me sitting challenged, and I kind of still want to have gas in the tank to run something - however small - tomorrow. (And the excuse train is done. LOL.)
I just ordered a Polar chest strap to try to get a better idea of my HR. My watch said 191 today, so I stopped to take my pulse and in under 10 seconds the watch dropped to 144. I don't think either were accurate. Sadly, it kept giving me notifications that ruined my ability to see the timer so I didn't get an accurate manual reading either. LOL.
I hope everyone has a great day. It seems like today might be one of those days when everyone needs a little extra coffee in their mug.4
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