October 2022 Monthly Running Challenge
Replies
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03.10 Mon 13°C 4.1km 36min
05.10 Wed 17°C 6.2km 55min
total: 10.32/80.5km (2.7km behind)
Oh cool, I bonked after 30mins today. That's a record. Never got into the run. Was supposed to be intervals of 2, 4, 6, 4, 2 mins with corresponding slow durations. Basically, I had to walk briefly every time I got into a road with a speed hump because my legs gave up. Yeah. Still covid, and maybe the flu shot. Anyway, still 6km
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03.10 Mon 13°C 4.1km 36min
05.10 Wed 17°C 6.2km 55min
total: 10.32/80.5km (2.7km behind)
Oh cool, I bonked after 30mins today. That's a record. Never got into the run. Was supposed to be intervals of 2, 4, 6, 4, 2 mins with corresponding slow durations. Basically, I had to walk briefly every time I got into a road with a speed hump because my legs gave up. Yeah. Still covid, and maybe the flu shot. Anyway, still 6km
Don't push yourself right now. Your body is working hard at getting better.3 -
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@jane_76 I also started out using the zenlabs C25k and liked it. I definitely overdid it too. I was beginning and felt like I needed to be pushing for each of the run intervals. It was so hard. If I had it to do again, I would slow down a little and give my body a chance to make some adaptations.
@marisap2010 Switching up your training is a great idea. You've got the endurance piece so it's a great time to pivot to speed!
@polskagirl01 Wow, that's a lot of walnuts. I also might need to try that cake @eleanorhawkins posted. I love how non-American cookbooks use weights for recipes. I prefer to cook that way. It's so much easier and less dishes but American cookbooks rarely give you that info. I eat walnuts some, but being from TX, I use a lot more pecans!
@yirara So sorry you're having a rough recovery. If it's just the flu shot, hopefully you'll bounce back in a day or 2.2 -
October total: 27.4/180 miles
10/1: 10 miles
10/2: 6.1 miles
10/3: 6.2 miles
10/4: 5.1 miles
Just realized I didn't log my run yesterday. Recovery miles on the trail and I saw my trail friend and his dogs. Lovely cool morning running!3 -
polskagirl01 wrote: »03.10 Mon 13°C 4.1km 36min
05.10 Wed 17°C 6.2km 55min
total: 10.32/80.5km (2.7km behind)
Oh cool, I bonked after 30mins today. That's a record. Never got into the run. Was supposed to be intervals of 2, 4, 6, 4, 2 mins with corresponding slow durations. Basically, I had to walk briefly every time I got into a road with a speed hump because my legs gave up. Yeah. Still covid, and maybe the flu shot. Anyway, still 6km
Don't push yourself right now. Your body is working hard at getting better.
Oh yes, I'm careful. No running tomorrow. I have a morning doctors appointment anyway. Went running with a holter monitor today and have to hand it back tomorrow. Basically I felt like trolling the doctor because we're doing an ergometry tomorrow, and I'm sure there's a comment on I can't get my HR over 220-age (yeah, I'm not young) so I felt like demonstrating that I can easily get to over 180
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October Goal: 100 Miles
10/2 - 13.13 miles
10/4 - 5.52 miles
10/5 - 6.02 miles
24.67/100 miles completed for October
It was another lovely fall morning. It wasn't quite as cool as yesterday, but it was very nice. I ran 6 miles. I saw a fox, but other than that it was uneventful. Just a really nice day for a run.
That cake looks awesome!
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polskagirl01 wrote: »03.10 Mon 13°C 4.1km 36min
05.10 Wed 17°C 6.2km 55min
total: 10.32/80.5km (2.7km behind)
Oh cool, I bonked after 30mins today. That's a record. Never got into the run. Was supposed to be intervals of 2, 4, 6, 4, 2 mins with corresponding slow durations. Basically, I had to walk briefly every time I got into a road with a speed hump because my legs gave up. Yeah. Still covid, and maybe the flu shot. Anyway, still 6km
Don't push yourself right now. Your body is working hard at getting better.
Oh yes, I'm careful. No running tomorrow. I have a morning doctors appointment anyway. Went running with a holter monitor today and have to hand it back tomorrow. Basically I felt like trolling the doctor because we're doing an ergometry tomorrow, and I'm sure there's a comment on I can't get my HR over 220-age (yeah, I'm not young) so I felt like demonstrating that I can easily get to over 180
Hopefully the doctor is more advanced than the 220-age. If I'm remembering correctly, that guideline was intended to give people a general guide, but isn't always helpful. And I'd go for a run too, if wearing a Holter. They need to see what an average day looks like for you.
Hope the appointment goes well and that you have a quick, full recovery!4 -
Good morning everyone! My daily 9k done!
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Interested to see what the Dr says about the 220-age thing. I typically can push to over 190 when really going all out and some avgs over 170. I tend to look at my recovery and for me at age 64 what I have found is that if my heart rate is not dropping back into the 50's later in the day or evening that I need to lighten up and run slower. a 13-14 min pace will keep my HR in the 120-130's range. A 8-9 min pace is over 170 average. And this is with years and years of running so I don't think there is improvement in the future.4
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Here's one article I found on the topic of maximum HR (and an online calculator, which the article itself explains is just a guide):
https://www.ntnu.edu/cerg/hrmax#Test yourself
And a quote:
"The traditional formula for determining HRmax is "220 minus age", but can underestimate HRmax by up to 40 beats per minute in seniors. In fact, the method is inaccurate already at an age of 30–40 years, and gets more inaccurate the older you are."
Scroll down in the article and they give instructions for testing your max HR. Another good indicator that's been mentioned here is to look for your max HR from a 5k that you raced at a hard effort. For a personal example, my highest recorded HR in 5k was over 200, and I'm definitely older than 20 😆3 -
@polskagirl01 Interesting. It's nice to see some validation of my own experience. The 220-age isn't crazy far off for me yet but it definitely underestimates my max HR. I readjusted my HR zones in Garmin a few months ago and used strava data (online not the app) to look at my max HR over the past 2 years. It made an immediate difference in the amount of time I was spending in upper HR zones on garmin and made the look of my HR more closely match my perceived exertion.4
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October total: 34.4/180 miles
10/1: 10 miles
10/2: 6.1 miles
10/3: 6.2 miles
10/4: 5.1 miles
10/5: 7 miles
Did my run after work yesterday. This was the marathon tempo workout again. This time, I adjusted a little for the heat (mid 80's) to a pace I could maintain for 5 miles that felt like a similar level of effort. I was about 15 secs a mile slower than prescribed pace but was able to be pretty consistent. It felt like a workout, but I didn't have a fade in the later miles and my HR came down some during my cooldown so I know I didn't overdo it.
While running last night, I passed these 2 guys that were definitely related, maybe even twins. Same height, build, gait, hairstyle, beard. They were even dressed the same. The funny thing is this is the 2nd time I have seen this. Two different brother/twin pairs running in the neighborhood. My husband has uncles who are twins and they still look and dress very much alike and they are in their 60's.4 -
Got in 6.6 miles this morning. Woke up with achy legs. I didn't feel any pain yesterday or anytime leading up to this. I thought about not going out, but then decided to just go really slow. Started out with tiny baby steps, which didn't feel too bad. Then gradually felt better and lengthened my stride a little. By the end I had no pain, and afterwards have zero pain. That was a close one! I think I dodged a bullet there.
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@scott6255 Hope you have a rest day coming up. That morning achy leg thing happens to me pretty regularly on this new schedule. By the time I have 6 run days in a row my legs are talking to me. But, like you, it seems to work itself out as I warm up.4
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Good morning, everyone.
My "no knee issues" window was short lived, unfortunately. As the day wore on yesterday, my knee got a bit stiff with some swelling. I had a physio appointment in the afternoon, and she said that the inflammation that she was seeing was pretty consistent with what would be expected getting back into things. I wasn't doing a whole lot for swelling/discomfort aside from icing, but starting today, I'm adding some Advil and a session on a TENS machine w/ continued icing. She's advised that I just continue easing back into things slowly while listening to my body... but as my earlier knee injury shows, I'm not always great at figuring out what my body is saying.
My knee is pretty stiff/swollen, and given that you all have so many years of running - and likely bouncing back from an injury or two, I would be curious about what worked for others when recovering from an injury. I have no delusions that this will be an entirely discomfort-free process. It's not "painful", just sore/swollen.
Thanks in advance for any guidance and grateful to get to live vicariously through all of your runs!5 -
@jane_76 sorry to hear that, it must be frustrating! I can't give you any sound advice really, but it certainly doesn't sound like you should push it. I remember someone saying once for another injury that her physio told her not to run on it unless she could hop across the room on that leg without it hurting.
Ugh, my daughter had a cold this week and today I have a sore throat. I guess if I have to get sick it's better to get it over with now than in 2 weeks time, but damn!
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@eleanorhawkins sorry you are getting sick 😪 That's no fun. Hopefully it will be mild and you'll get through it soon.
@jane_76 I haven't had knee issues, but I chronically get lower leg injuries (shins, ankle, Achilles, PF). When I feel it coming on, I will lower the intensity of my runs, maybe shorten them, and double down on the foam rolling, golf ball rolling, calf stretches, etc. When the pain subsides to around 3 or 4 out of 10, I will concentrate strength training on that particular area and the larger muscles around it (for me that really is just everything from the hips down). Complete rest never does any good for me.
Hope the swelling and stiffness subside soon!! Good luck.4 -
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On HR and 220-age... Years ago I asked my cardiologist what my max HR should be and he said unequivocally 150, if I could even get it that high. On a (long) treadmill test I was never able to get it there despite them upping the speed and elevation. With the PM now they can tell me what my max HR has been over the previous 6+months and it has never gotten to 150 and rarely above 145. So I am low, unsurprisingly for the 220-age calculation. Cardiologist also said that the HR monitors are good but not great at measuring our HR - they should be used as a guide not an absolute, even with the chest strap variety. They are subject to how sweaty or dry we are, how great the skin contact is and they are measuring (for the wrist) with light through the skin. My watch will often tell me my HR is well below the 50 minimum set on the PM. It actually never goes there - the PM won't allow it to.
@yirara - I have had the hotter monitors several times and they have always told me to run and do all the things I would normally do. He wanted to see how my heart was responding during exercise and I had to note the date and timeframe so they could match it up specifically.
@jane_76 - I tore the meniscus in my left knee a couple of years after I started running in a non running related accident. I opted out of surgery based on the ortho's recommendation and just did PT. I had to let the inflammation from the injury recede and then start back slowly. They had me doing exercises to strengthen the supporting muscles and honestly the entire chain from hip to ankle. The doctor wanted me to move though saying 'if you don't move it you will lose it'. Since then it flares up occasionally and I know to cut back, ice and rest it a bit and as @SummerSkier mentioned look at new shoes. Unfortunately if your shows are older (even sitting in a box for years) and/or have a lot of miles on them the materials in the soles can start to wear down and compress and we feel it in those weaker areas.
I have also had a couple of pairs of new running shoes (different brands/models) that just made my knee hurt. I would run in them, my knees would hurt and I would wonder what I was doing wrong until I had that AhHa moment and realized it was those specific shoes (I rotate between 2-3 pairs of different shoes).
So I would ask your PT about exercises you can do at home to help strengthen the supporting muscles with the specific intention of getting back to running. Also look at your running shoes; are they ones you have hung onto in hopes of getting back to rung? Maybe time for a new pair. Are they designed for stabilization instead of neutral? Your PT may be able to advise here too on what is best for you.5 -
October Goal: 100 Miles
10/2 - 13.13 miles
10/4 - 5.52 miles
10/5 - 6.02 miles
10/6 - 6.27 miles
30.94/100 miles completed for October
It was another lovely fall morning. 59°F, dew point in the 40's. Bright stars. I ran a 10K today. It was pretty much the same as yesterday's run. Uneventful, but a really nice day for a run.
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@jane_76 I would say the good news is that your physio is telling you this is appropriate for where you are in recovery. It’s good that you have a professional to help you figure out what your body is trying to tell you.
I have had intermittent knee pain over my years of running. I was a ballet dancer and have the chronic joint damage that often goes with that. I think I may have had a meniscal tear several years ago though I never got any imaging to confirm it. When I was getting into running, I would get pain and an uncomfortable fullness in my knee after longer runs. Some ice and advil helped to take the edge off. Since then, I worked on my gait, corrected some overstriding, and tightened up my form to eliminate some plodding that was putting a lot of pressure on my joints. And, last but not least, strengthening my leg muscles has helped so much. Some strength/cross training goes a long way along with mixing in nontechnical trails at least once a week to keep supporting muscles active. I rarely get any significant knee pain anymore even though I am easily running twice the mileage.
Good luck with your recovery and keep up the exercises your physio gives you. I have all the faith that you will come out the other side stronger.4 -
Just wanted to drop a note to brag on my friend real quick. She is racing Ironman Kona world championships as we speak. She is a surgeon and has 3 young kids. I literally do not know how she finds the time to train, much less qualifying for Kona. I’m tracking her through the day and she seems to be holding strong through the bike. It is mid 80’s with feels like in the low 90’s there right now. Absolutely brutal for such a long race. I find Ironman competitors inspiring in a way that makes me never want to do one.8
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@eleanorhawkins @martaindale @Scott6255 @SummerSkier @shanaber - wow, thanks so much to all of you for taking the time to share some advice. It's appreciated more than you can know. I have to confess, I definitely blanked on the possibility that I need new shoes (your comment made me laugh @SummerSkier), and I 100% do!
@shanaber @martaindale I have a confirmed meniscal tear along with a few other fun things, so your notes really resonated with me. @martaindale the "fullness" you describe is what I've learned (for me, anyways) is swelling within the joint. That's mainly what I've been suffering from for the past couple of days. My PT has guided me to this point of recovery with some great exercises to engage the glutes more and stretch my (silly tight) hamstrings, so like you said @shanaber, that strategic strengthening will be key, too.
I did some new shoe research while doing a session with the TENS machine, along with some icing, and I was good to go. Put most of the TLC regime into full effect @scott6255 @shanaber. Happy to report that I ventured out for my Week 1 Day 2 C25K run tonight and saw some improvements already. Knee is feeling good so far, so I'm pretty stoked.
One thing I haven't mentioned is that I'm about 100 lbs heavier than when I was running before, so getting back to it feels like I'm on my way back to me.
@martaindale - the Kona Ironman broadcast always has me bawling. So inspiring! Can't wait to watch this year's. I hope that your friend has a great race, start to finish!
Apologies for the long post, but I am so grateful for the advice/support here... along with the fun stories of walnut harvests (ha - never knew what a pain/blessing a walnut tree could be!) and recipe sharing (that cake looks delicious).
Happy running!
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Good morning everyone! Happy Friday!
'sl-easy' 9k
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Haha.. your Sleazy T is my sprint pace. What sort of heart rates do you have on your slower vs faster runs?
Well done Jane on getting your 2nd session in. C25K is an awesome program. I can remember I repeated it one year when I was not feeling the mojo and it helped a lot. I also had a meniscus tear back in the '90's from snow skiing It kept me from running more than 20-30 min or 2 miles for many years because it would get that pins and needles internal swelling feeling and then it would be achy for days. As long as I kept the run short it was ok. When I restarted running in 2017 I was pretty sure that I would not be able to finish a 5K with it but either it has worn smoother over the years or something about the run/walk build up has made it invisible to me as an issue. I did use KT tape on it for a few years but have even stopped that right now. Longest run has been about 11 miles but mostly I keep my runs between 5 and 10K these days.5 -
Happy Friday, everyone!
@jane_76 I’m sorry to hear about the meniscus tear. I hope the exercises help out.
No running for me this week, although hubby and I did a short hike to a waterfall, and I’ve been walking my in-laws’ dog for them to get in some active recovery.8 -
SummerSkier wrote: »Haha.. your Sleazy T is my sprint pace. What sort of heart rates do you have on your slower vs faster runs?
Well done Jane on getting your 2nd session in. C25K is an awesome program. I can remember I repeated it one year when I was not feeling the mojo and it helped a lot. I also had a meniscus tear back in the '90's from snow skiing It kept me from running more than 20-30 min or 2 miles for many years because it would get that pins and needles internal swelling feeling and then it would be achy for days. As long as I kept the run short it was ok. When I restarted running in 2017 I was pretty sure that I would not be able to finish a 5K with it but either it has worn smoother over the years or something about the run/walk build up has made it invisible to me as an issue. I did use KT tape on it for a few years but have even stopped that right now. Longest run has been about 11 miles but mostly I keep my runs between 5 and 10K these days.
@SummerSkier
Running without a Fitbit at the moment... (Allegedly it was waterproof. Googled it to make sure! Spoiler alert: took it swimming. No it wasn't 🤦)
From memory though... Hit upto 165-170 when running at around 08:30" min per mile consistently over a split
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I have a confirmed meniscal tear along with a few other fun things, so your notes really resonated with me. @martaindale the "fullness" you describe is what I've learned (for me, anyways) is swelling within the joint. That's mainly what I've been suffering from for the past couple of days.
Yeah, the swelling is a weird sensation. For me the swelling isn’t really painful in and of itself. Fullness is the best way I can think to describe it. I would get pain inside the knee but it was always hard for me to pinpoint. These days it is rare to get those symptoms even with my mileage significantly higher than it was. I hope my trajectory ends up being the same for you and you get to a point where it isn’t a regular occurrence.@martaindale - the Kona Ironman broadcast always has me bawling. So inspiring! Can't wait to watch this year's. I hope that your friend has a great race, start to finish!
The pro women, age group women, wheelchair athletes, and some of the age group men ran yesterday. They had the live stream on YouTube. Pro men and the rest of the age group men are Saturday. I think it was a cool way to do it. It allowed the start, swim, transitions to be a little less chaotic and meant that the commentators actually focused on the pro women for a change. Sometimes race commentary (of all sports) will spend too much time focusing on a boring men’s race just because it’s the men when the real race is happening on the women’s side.
As for my friend, she finished while I was sleeping last night due to the time difference. She had a solid race in some really tough conditions. Daytime temps were mid 80’s, feels like of low 90’s with that typical hawai’i humidity! Brutal for such a long race. Anyway, she did the swim in 1:25:58, bike in 6:47:15 (avg 16.57 mph), and run in 4:36:52 (10:28 pace) for a finish time of 13:06:36. Impresses me every time!6 -
October total: 41/180 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
OMG hills. Every time I come to the hill country that first run back is a killer as my legs have to remember what running on hills feels like. This relatively short run had almost 500 ft of gain and almost 1000 ft of elevation change overall. What goes down must go up to come home, after all. While the uphills are hard, I find the downhills to be harder in a way. A lot of these hills are steep and I still haven’t gotten comfortable running down them and I really feel the pounding on my legs. I know how I am supposed to run downhill. Don’t lean back, keep steps short and quick. But I always feel like I’m going to fall on my face and these roads are rock chip and they will tear me up if I fall. I feel like my uphill form has gotten pretty efficient so at this point I’d almost rather run uphill where the steep hills are concerned.
I missed a turn and ended up a little longer than expected. Luckily the road I was on hit a dead end so I realized the error pretty quickly. Saw some deer, a hawk, and a cute cat.5
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