April 2015 Running Challenge
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Easy 8 miler tonight, as I added in some big bridge crossings to help prep me for the hills in my next marathon. Debating if I should do a 167 mile cross-state bike ride next Sunday instead of my final 20 miler (and just do the 20 tomorrow instead), but I don't want to mess too much with my running plan. Still, it would help me with my cycling challenge mileage goal.
4/1 - 8 miles
4/2 - 5 miles
4/4 - 8 miles
Total: 21 miles
Goal: 145 miles
Remaining: 126 miles0 -
4/4 7.46 miles on 1 hr, 15 minutes
20.92 total, 63.08 to go.
Today I ran the Bloomsday course for the 1st time. I'm pretty disappointed in my time, but I have a few ideas for taking off some time. I think I need to work a hill workout in at least once a week, cuz it sure took me a long time to get back to a decent pace after Doomsday Hill. Anyone here doing Bloomsday this year?
Also, it was time for new shoes, but wouldn't you know it, I had them laced too loosely causing a sizeable blister between the ball of my foot & toes. Anyone have advice on how to quickly get a blister to heal?
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In for 70.
4/3 - 10
4/4 - 5
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@shanaber I put body glide on EVERYTHING. I carry it in, like, every bag I own. It's the only thing I've successfully used to prevent blisters (besides really good socks). I wear it under poorly fitting dress shoes, too.
It's pretty water resistant, so it's still effective when I go splashing through creeks and puddles (because I'm actually five years old).
Today's a bike day for me! Happy Easter/Passover/Non-religious enjoyable Sunday everyone!0 -
8.1 for me on this lovely Easter morning. Brings my total to 25.45 miles so far. Not as much as some and they certainly aren't fast miles, but they are miles and I'm pretty excited about them.0
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next run planned for Monday--glad I kept the miles for April low--2 miles down on April 1st, 2 more planned for April 6th--0
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4/1 = 3.50 miles
4/5 = 5.54 miles
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Total = 9.04 miles
40.96 miles until goal0 -
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I ran 6.5 miles today. That's the farthest I have gone so far and now I am feeling pretty good about being able to complete the Bolder Boulder in May. Hopefully. I do have a question about cadence. I know that the ideal cadence is 180 for a minute but is there a range that is also acceptable? My Forerunner 220 said that my cadence was 168 today and I am just curious how far off I am from where I need to be.
As for the cadence: I guess "were you need to be" is a question of opinion. What I read in many places is that most beginners are around 160, most elite runners 180 and over. In a study done during the Olympics 1984, 45 of 46 runners had a cadence of 180 or more. That's were the "magic 180" comes from. There are some theories saying even more is even better because that means shorter strides and less impact on your knees and such. Some sites say cadence is constant with speed, but I've also read in some places that cadence changes with the pace. In that case, your training run won't necessarily compare to your race cadence (which is the situation the Olympic's runners where in when their cadence was measured...).
I found this blog post on the topic interesting: http://sciencebasedrunning.com/2011/07/cadence-and-injuries-once-more-with-science/
If you want to increase that to reduce the risk of injury, that might be a nice idea. In that case you could try adding intervalls with increasing length at 5% higher cadence or something like that - there are a lot of "increase running cadence" tipps on the web. In any case, I don't think running with a cadence of 168 is a showstopper for your race in May.
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3.4.2015 : 6.1 km - first time I was able to maintain a pace less than 7 min /km for more than 5 k :-D
5.4.2015 : 4.0 km - nice and easy run-walk run with my sister, who's also home for the holidays
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Jumping in a little late but it's exam month and I'm gonna need this
Gonna leave this here...
Was kinda disappointed with the under-representation of cat tickers.0 -
Be careful increasing your cadence. Do it slowly and adapt to that new pace for a few runs before going up a few more strides per minute. It adds a lot of effort to your runs, so you need to treat it similarly to other increases in effort, like increasing distance no more than 10% per week for example.0
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