October 2022 Monthly Running Challenge
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Coaches everywhere on how to tackle tricky bits: keep your feet wide so they don't get tangled.
Me:
@Teresa502 thanks! The spray... it's a commonly used product here in Spain called Reflex, they use it a lot, especially in sports, for any sort of muscular pain/soreness etc. I don't think I'd ever tried it before but remembered while suffering trying to run downhill with a screaming hamstring that I'd seen people use it in races so set my mind on it being my salvation. It didn't tingle or do anything really, it may well have been water in the thing and it was just placebo effect. Whatever it was, it got me through.
DOMS are kicking in now, my quads have reached that point where your knees feel like they're going to bend in the wrong direction and anything you drop on the floor is staying there until the day after tomorrow.6 -
Hello all! I have not disappeared. We had company for a few days and then we decided to go on a spur of the moment road trip north to see the fall foliage. So yesterday was a long driving day. Today we are going to Lassen Volcanic National Park and tomorrow we will head up to Oregon. Where we are staying atm is a bit industrial with no where to really walk and definitely can't run. Hopefully will get in some short hikes at the National Park though. Once we are in Oregon it will be better though.
I am way, way behind on all the goings on but will read through and like or hug along the way. I really want to read @eleanorhawkins race report and catch up on how everyone is doing!
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@eleanorhawkins wrote: »DOMS are kicking in now, my quads have reached that point where your knees feel like they're going to bend in the wrong direction and anything you drop on the floor is staying there until the day after tomorrow.
I know this feeling! and in progress of experiencing it today!!!
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03.10 Mon 13°C 4.1km 36min
05.10 Wed 17°C 6.2km 55min
07.10 Fri 13°C 5.2km 45min
08.10 Sat 12°C 10.4km 92min
10.10 Mon 14°C 3.6km 30min
12.10 Wed 10°C 5.2km 44min
14.10 Fri 14°C 5.3km 48min
15.10 Sat 16°C 4.2km 34min
16.10 Sun 15°C 7.2km 63min
17.10 Mon 20°C 3.6km 30min
19.10 Wed 10°C 5.5km 45min
21.10 Fri 14°C 5.5km 46min
22.10 Sat 14°C 8.0km 68min
24.10 Mon 16°C 4.1km 34min
total: 78.08/80.5km (15.4km ahead)
My shorter Monday run done. Bit too much wind for my liking, and still very warm outside.5 -
AlphaHowls wrote: »@eleanorhawkins wrote: »DOMS are kicking in now, my quads have reached that point where your knees feel like they're going to bend in the wrong direction and anything you drop on the floor is staying there until the day after tomorrow.
I know this feeling! and in progress of experiencing it today!!!
@AlphaHowls yet still, you run on. I really don't know how you do it! Dew claws up!5 -
Great picture @eleanorhawkins ! I like the tangled feet 😁
Wish me luck tomorrow as I see a neurologist. Reviews say this doc is a good listener and explains things well. I have several tests I want to request and am hoping to be heard and believed.4 -
I hope the neurologist gives you some helpful answers @polskagirl01.
Great picture @eleanorhawkins!
Enjoy your trip @shanaber!1 -
Great job on those 15-milers @martaindale and @Scott6255. Curious about your fueling plans. As a general rule, do most people fuel every 5 miles? I know it can be more complicated than that factoring in liquid hydration and calories per hour.
I fuel more than Scott does. One, he is faster than I am so it takes me longer to run the same distance. Two, I get hypoglycemic so I don’t play around with underfueling. This year I have been tweaking little things and am getting a routine figured out. About 1.5 hrs before a long run I eat a superhero muffin (from the rise and run cookbook) and have a cup of coffee. Right before the run I eat a honey stinger waffle and wash it down with water. I take a gel of one kind or another every 3.5-4 miles (35-45 mins). Currently I am liking a combo of Muir gels, which are real food based and Gu. I don’t do caffeine gels back to back. Afterwards, I have a BCAA drink mix from Skratch.
I have calculated I will need 7 gels of one kind or another to get through a marathon so I am working on getting my gut used to fueling pretty frequently. If you do liquid nutrition like sports drinks, obviously it would be less. But I typically just drink water during a run. On race day I might mix in a cup of Gatorade from time to time if it’s really hot, but otherwise just water.
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@AlphaHowls You and your racing buddies are quick! Great job on your race.
@eleanorhawkins You are absolutely a BEAST! That course sounds so tough. The goodie back is really good. Much better than I’ve ever seen here.4 -
October total: 128.1/180 miles
10/1: 10 miles
10/2: 6.1 miles
10/3: 6.2 miles
10/4: 5.1 miles
10/5: 7 miles
10/7: 6.6 miles
10/10: 5.9 miles
10/11: 3 miles
10/12: 7 miles
10/13: 6 miles
10/14: 10 miles
10/16: 6.5 miles
10/17: 6.1 miles
10/19: 10 miles
10/20: 6 miles
10/21: 5 miles
10/22: 15 miles
10/24: 6.6 miles
Recovery miles last night. It was supposed to be 7, but as I approached the turn that would get me that last 0.5 mile, I decided I was ready for this run to be over. My legs didn’t hurt, knee was fine, feet were ok. But, I could feel the fatigue in my legs. The only reason I didn’t walk home was because it would have taken even longer than running, so I just ran to get it done faster! Despite the fatigue, my HR stayed nice and low, which made me feel like I was recovering well headed into another big week.6 -
@Teresa502 my marathon fueling plan is pretty darn close to @martaindale actually. It's just that I use half a gel every 4 miles instead of a whole one, mainly due to GI issues. But as it gets closer to race day, I will try and do a little more because last marathon I hit the wall at 20 miles, and want to rule out under fueling as one of the possible causes.4
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Jumping in on the fuelling topic... I also do a gel every 45 minutes or so. Coach told me every 30, but as a small, slow female that turned out to be too much. I am going to play around now with trying to train my stomach to tolerate more food as per an ultrarunner/coach I've started paying attention to. Will report on that when I do.
The major difference for me though has been making sure I eat enough all the time, not just in races. Once I convinced myself that I need to give my body enough fuel to train and run I stopped hitting walls or feeling like I couldn't finish runs. Sure, that approach has made me gain a little weight training for my last race, but I finished strong energy-wise, it was my legs that wanted to quit.
I've also found caffeine to be helpful, but I have to make sure I have had none for a week beforehand for it to work. So a week before a race I switch to decaf coffee, then on race morning I have a nice strong coffee when I wake up. Then I carry a couple of SiS cola-flavoured hydro/electrolyte tabs with caffeine and once I've passed the halfway mark I start putting one in my water bottle when I refill it. Again, you have to find what works through trial and error but that's what works for me.4 -
7 miles this morning. Storms last night gave way to VERY windy and cool temps. 26mph wind / 45mph gust. Combined with the low 50s, made for a cold morning. I over dressed, but was afraid of my hands turning white (Raynaud syndrome). It wasn't as bad as I thought, but running against that wind was tough. At one point it felt like I was running on a cloud, with no effort. But of course that was when the wind was behind me. It was a good run though.
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This morning I did Dr. Jordan Metzel's Iron Strength for runners workout. He says if you do this workout once or twice a week it will make you a better runner. It included a lot of plyometrics (jump squats, burpees, jumping lunges), core (planks, weighted sit-ups, leg drops) and upper body (overhead presses, bicep curls, push-ups). I went for a walk outside afterwards. It was still dark but the horizon was beginning to lighten up and the temp was a nice 44F.
Thanks for the fueling information @martindale @Scott6255 and @eleanorhawkins. I haven't been doing much in the way of long runs lately but it's good information to have for when I get back to them. @alphahowls - do you fuel during your morning 15-milers?2 -
@Teresa502 wrote: »@alphahowls - do you fuel during your morning 15-milers?
I normally do not fuel. I carry fuel with me at all times. I usually start looking for fuel if I am headed on my 26.2 and will start fuel at mile 18 or so. That being said. I keep the fuel on me in case I do need it. On Sunday, I started feeling achy/rung out by mile 10, so grabbed my Gatorade chews and that pulled me back.
I carry Gatorade Chews
GU orange chews
GU chocolate outrage gel
I also keep gum and many times hard candy. I sometimes have a piece of hard candy before/as I start running, and chew gum most times.
I run fasted most times. I usually have not had anything to eat since my dinner the day before.
I always carry water. I wear a hydration belt with 4, 8 oz bottles.
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@Fit2btied2016 sorry you had to go though that, but now you know who your real friends are and who has your back. Sometimes (most times) men are stupid.6
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So sorry for your harassment experience @Fit2btied2016. Sounds like the run was just what you needed though. Hang in there.
At lunch I took myself to the trails at my local park and ran 3 miles. It was a bit of different scenery in more ways than one....This past weekend, the local high school athletic boosters had a haunted forest to raise money for their programs. They will be holding it again this weekend and left the props up. It was a bit weird to stop and open and close a door on each loop.
Glad I went in the daylight and didn't get clotheslined!5 -
@Fit2btied2016 I’m sorry you had that experience. Way to go channeling that anger and using it to fuel good habits. You’re doing great on your journey to running! Your goal adjustment sounds like a good plan.
@Scott6255 We are getting the cool weather tonight! It already feels so much nicer here. Looking forward to running tomorrow morning.
Re: caffeine and fueling. I don’t think I really feel much of an effect from the caffeine in my gels and I cannot imaging weaning myself off coffee prior to race day. Maybe that is part of your taper madness @eleanorhawkins! But, I only have time for 1 cup of coffee before I run so adding in some caffeine in the gels helps to get me to my normal morning caffeine dose so I don’t get a headache. Upside, I don’t find the caffeine to be an issue for my stomach because I usually have so much caffeine in the morning.5 -
October total: 133.6/180 miles
10/1: 10 miles
10/2: 6.1 miles
10/3: 6.2 miles
10/4: 5.1 miles
10/5: 7 miles
10/7: 6.6 miles
10/10: 5.9 miles
10/11: 3 miles
10/12: 7 miles
10/13: 6 miles
10/14: 10 miles
10/16: 6.5 miles
10/17: 6.1 miles
10/19: 10 miles
10/20: 6 miles
10/21: 5 miles
10/22: 15 miles
10/24: 6.6 miles
10/25: 5.5 miles
Not so speedy speed work today. While my legs don’t hurt they are tired and this workout was hard. My schedule called for 4 x 1200m at 6:36 target (8:48 pace) w/ 400m recovery. My splits were: 6:41, 7:01, 7:05, 6:56. Oddly enough, the first one felt super slow and ended up being the closest of the 4. I am struggling with speed work on this high mileage plan but my HR seems to be benefiting from it and I’m sure it will help my fitness.4 -
October Goal: 100 Miles
10/2 - 13.13 miles
10/4 - 5.52 miles
10/5 - 6.02 miles
10/6 - 6.27 miles
10/9: 14.02 miles
10/11: 5.33 miles
10/12: 5.36 miles
10/13: 6.05 miles
10/15: 11.10 miles
10/17: 5.16 miles
10/18: 6.02 miles
10/20: 5.27 miles
10/23: 11.02 miles
100.27/100 miles completed for October
I had a great run this morning. It was kind of cold at about 45°F and it was windy with 15 mph winds, but it was a nice crisp morning. I wore shorts and a t-shirt, but I added my sleeves and gloves. I did end up taking them off about 3 miles into the run, but I was glad to have them starting out. I only had time for 5.5 miles, but I felt like I could run forever.
Hugs @Fit2btied2016 Sorry you had to go through that. Great job on the head clearing run.
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@fit2btied63 sorry you had to experience that. If you look for some kind of self-defense course, investigate first and make sure it's what you're looking for. I signed up for one at our local police station and it turned out to be Krav Maga and
@martaindale about the caffeine. I recognise I am not a normal person where caffeine is concerned. I used to need 3 mugs of coffee to wake up, then a constant drip of diet pepsi all day long to keep going. It was hard, but I ditched the Pepsi completely, and before races I try to switch over to decaf gradually rather than going cold turkey. It isn't great fun, but for me it's worth it because otherwise I just don't get the extra boost when I need it.5 -
eleanorhawkins wrote: »@martaindale about the caffeine. I recognise I am not a normal person where caffeine is concerned. I used to need 3 mugs of coffee to wake up, then a constant drip of diet pepsi all day long to keep going. It was hard, but I ditched the Pepsi completely, and before races I try to switch over to decaf gradually rather than going cold turkey. It isn't great fun, but for me it's worth it because otherwise I just don't get the extra boost when I need it.
I have heard the same advice on podcasts where they were talking about fueling. Backing off the caffeine before race day to be able to feel the effect. I guess I’ll never know what the caffeine kick feels like. I do get a pick up from the sugar.
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8 miles this morning. Mother nature used up all her wind yesterday. It was calm this morning and a brisk 48F. Had a pretty nice run. Probably too fast, but that is what happens when the weather is so nice.
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10/2 – 7.07 miles
10/3 – 5.01 miles
10/5 – 5.6 miles
10/16 – 5.4 miles
10/17 – 5.56 miles
10/19 – 5.04 miles
10/21 – 5.01 miles
10/24 – 5.28 miles
10/25 – 3.04 miles
10/26 – 7.16 miles
Total – 54.17 miles
I met a friend for a run this morning. It had rained a little overnight and the temp was still a balmy 57F. I ran in shorts and a short sleeve shirt although I wore arm sleeves for the first couple of miles. We ran the first 5 miles together. She was having tummy issues so we had to stop and walk a few times. When we got back to the office parking lot, she went in to get ready for work and I continued on to get a total of 7 miles. BTW, I'm so sore from my workout yesterday. Looking back at my calendar, I have not been consistent with cross training this month. It's October 26 and I've done exactly 4 all month. I need to work on that!
@AlphaHowls – I suspected that you ran fasted and without fueling! You are Super Runner Woman!
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10/1 16.41 miles, 1615 days on the run, 797 days HM+ Streak, Running Partner E, Turkey Trot (running down the road in front of us)
10/2 15.53 miles
10/3 15.16 miles
10/4 15.53 miles, Running Partner A, 61.54 miles from home!
10/5 15.57 miles
10/6 15.44 miles, 1620 days on the run, 802 days HM+ Streak, Running Partner A
10/7 15.5 miles
10/8 20.19 miles, 1622 days on the run, 804 days HM+ Streak, Running Partner A & E
Run around the earth completed 24,902
10/9 15.21 miles
10/10 17.51 miles
10/11 15.41 miles, 1625 days on the run, 807 days HM+ Streak, Running Partner A & E
10/12 15.26 miles
10/13 15.58 miles, Running Partner A & E
10/14 15.26 miles
10/15 19.56 miles, Running Partner E
10/16 15.47 miles, 1630 days on the run, 812 days HM+ Streak
10/17 15.56 miles
10/18 15.32 miles, Running Partner A
10/19 15.19 miles
10/20 15.44 miles, Running Partner A
10/21 15.33 miles, 1635 days on the run, 817 days HM+ Streak
10/22 13.96 miles, Hoptown Half Marathon, Running Partners A & E
10/23 15.43 miles, Caught my leaf!
10/24 15.52 miles back spasms!
10/25 15.48 miles, Running Partners A, back spasms!
10/26 15.35 miles, 1640 days on the run, 822 days HM+ Streak, back spasms!5 -
Woohoo! Got my goal in for October!
03.10 Mon 13°C 4.1km 36min
05.10 Wed 17°C 6.2km 55min
07.10 Fri 13°C 5.2km 45min
08.10 Sat 12°C 10.4km 92min
10.10 Mon 14°C 3.6km 30min
12.10 Wed 10°C 5.2km 44min
14.10 Fri 14°C 5.3km 48min
15.10 Sat 16°C 4.2km 34min
16.10 Sun 15°C 7.2km 63min
17.10 Mon 20°C 3.6km 30min
19.10 Wed 10°C 5.5km 45min
21.10 Fri 14°C 5.5km 46min
22.10 Sat 14°C 8.0km 68min
24.10 Mon 16°C 4.1km 34min
26.10 Wed 15°C 6.2km 50min
total: 84.23/80.5km (16.4km ahead)
Yay, got my goal, and this was also the fastest run in quite a while. Did fartlegs with warmup, 2, 4, 6, 4, 2 mins fast with corresponding slow intervals. Running didn't go too well today despite the for me nice numbers. Had physiotherapy today and used the opportunity to do two rounds with the exercise machines there. Which basically killed my legs. Funnily I tend to run faster when my glycogen stores in my legs are depleted because I tend to fall forward, and kind of compensate by running faster.6 -
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