The January 2016 Running Challenge
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My goal for January is 100km. Doing a 12km tomorrow which will put in a good start!0
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Happy New Year everyone. I wanted to hit 25 miles last month for my first month back after injury and I ended up at 30+. I think I will try for a stretch goal of 40 miles as I am trying add miles so I have a longer run once a week and 3 miles each of the rest of the runs.
1/1 4.0 miles. First run of the new year. Tripped over Neeko 3 times but otherwise good and already 2 minutes faster then last time.
4.0 down 36 to go0 -
1/1 - 3.5 miles of pain - ITB started to kill me at mile 2 had to stop and cry (poor Skip she got so upset) I walked a bit and ran a bit for the last 1.5 miles - BTW give me a few days and I'll stop whining I promise
3.5 of 120 miles
Happy New Year!0 -
In December's thread I posted a picture from my last run, which was in a winter wonderland in northern Wisconsin, but the photo was taken with my old (and now broken), crappy cell phone. My wife took a much better picture with her cell phone and if you'll indulge me, I'd like to share it here. For you new folks, a few days ago I had the magical experience of running 10 miles in this:
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@7lenny7 that is just so beautiful. It's cold enough today for this but we don't have any.0
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I ran every day since last Saturday. Normally Sunday is my rest day but since I decided to trails last Sunday I haven't had a break yet. Plus I was squeezing in as many miles as I could get in this past month to make up for December's goal (which I missed by 15). So today is a rest day for me. I have a long run scheduled for tomorrow. I may however put in a couple of really easy miles later on with my wife if she wants to go. Otherwise the first day of the year will be a rest day.0
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skippygirlsmom wrote: »1/1 - 3.5 miles of pain - ITB started to kill me at mile 2 had to stop and cry (poor Skip she got so upset) I walked a bit and ran a bit for the last 1.5 miles - BTW give me a few days and I'll stop whining I promise
3.5 of 120 miles
Happy New Year!
Maybe I need to run with Skip. You can then run with Jennifer. Lol.
@7lenny7 That picture is so awesome.
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DATE...............MILES...............TOTAL
1/1....................REST...................0.00
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200 km at least ( 10 down 190 to go)0
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New to running but want to give this a try. I will be using an app to kick this off. My goal is 30 miles for January.0
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1/1: 6.2 miles
I was planning to do just 6, but why not go above and beyond to kick the year off right? Or how about just miscalculate how far you had to go for the out and back to get to 6 miles and end up with .2 too much? Oops! Beautiful sunshiney day, but could have done without the wind getting up under my headband and freezing my ears. Sort of excited to get back to NJ where it's still in the 40s and the ground is snow free!
@skippygirlsmom Hope your ITB pain gets resolved soon! I suffered with it for ages before realizing mine stemmed from glute weakness. I've had a few stop and cry runs as well due to knee pain. No fun!
@7lenny7 That picture is so beautiful! But having been running on snow all week, all I can think is how sore and tired my legs/hips/hamstring would be! Gimme dry surfaces any day!
Upcoming races:
4/3: Caesar Rodney HM
5/1: New Jersey Marathon
6/12: Race and Ride Cedar Point HM (maybe)0 -
@7lenny7 - That is some nice scenery!
Lately I try to avoid offering advice because I sometimes (maybe even often) do risky things. So while I know somewhat the things people SHOULD do, knowing I don't do always follow the most sound advice gives me pause about setting myself up as any sort of guide or source of info for other runners.runner_girl83 wrote: »Question about carbs during running..
In addition to what others have said, you could running too fast. If you push yourself too hard for too long you can feel nauseous to your stomach. With your cool down run afterwards you are slowly backing back down to a lesser effort and feeling better for it.
As for adding carbs, I find that unless I am running over 2 to 2.5 hours I do not need them. If I am planning to run that long then I refuel every 45 minutes to an hour from the start of the run.
Those added carbs will only help you if you are running at a proper pace as your body can use different energy sources based on how you are using your muscles. Some basic info on that is here. http://runnersconnect.net/running-nutrition-articles/energy-systems-running/
Just my opinion. There can be many other factors and in the end my suspicion could be way off. But that's what I think from what you describe.
Streaking? I kept my clothes on. It was 18 degrees outside! Shrinkage!!...
Who streaked?...
Alright all you stalkers. Make a January goal. Come on, I know you are there thinking " I just don't have what it takes to hang with this group". I know its cold, I know its scary, and I know you wanna run. 10 miles? It can be in walking your living room or walking your dog. Where do you wanna be this time next year?
Lace 'em up folks!
As for my goals, I really, really, REALLY want to get into some ultra's. But while I can endure marathon distance and times on my feet associated with ultras (I've proven that) I can not do it in the times allotted for the races. Most full marathons stop at 6 hours and my best time is 6:30. While at every race they waited for me, at two of them I was well behind and felt bad for everyone waiting for the "last runner" to cross the line. One of them was over 7 hours!! At that rate, there is no way I can do an ultra, I am too slow.
So, in order to reach my goal I have to go faster. So my goal in January is to take my 800m interval pace from December and translate that to a 5k distance at that same pace. I think that is definitely doable after today's run and maybe too easy of a goal. So I will set a goal of 10k at that pace if possible. I suspect I will hit a limit at that exact pace eventually but will keep increasing it until it becomes too hard to increase it further. I will keep increasing distance as the year progresses. I am basically starting over, but with a target pace, and building up my ability to run miles from there. I would love to do a HM this spring if I build up enough mileage, and a full in fall if possible, but I really do not have enough data to begin to fathom if that is possible yet.
I have NO IDEA how many miles it will take to do this, but it will be far fewer miles than what I was doing last year while marathon training, that's for sure.
As for the year, I hope to do another 1000 miles in 2016.0 -
And there is a way to trick you body into giving up more glycogen. Once the glycogen tank is at a certain level, you are fighting to use it. You can swish with a bit of sugared drink and spit or chew something and spit it out. This may also force you body to use fat as fuel. Which ain't pretty cuz glycogen is easily burned, fat takes more energy to turn to glycogen. I'd be sloggin'. But others do it, and you adapt. Kind of a balancing act.
Oh short answer- yes, use mid run fuel
This is actually pretty good advice to use if you feel a little dizzy in your run.
The goal is to train your body to rely more on fat for fuel. This allows you to preserve your limited carb stores as long as possible. Here is the reason why spitting out the sugar water works.
Your brain is a big consumer of glucose. It's pretty much relies on carbs for energy while your muscles can use both carbs and fatty acids for fuel. When your carb stores start to run out, the brain panics and starts to shut other things down. All your cells compete for the same energy source in your blood. Since the brain is relying on that glucose it gets selfish.
Sort of like the person in the family in charge of the bank account. If the savings account is full and you ask your partner who is in charge of the bank account for money to buy new shoes, your partner is more likely to give you that money. But if the savings account is low then you might not get it.
When you swish sugar water in your mouth, the taste buds sends signals to your brain that more sugar is on the way. It's sort of like pay day. You are more likely to go out for dinner on pay day than if it was 2 days before pay day ( if you live pay check to pay check). The trick is, you don't really swallow the sugar water and that sugar doesn't actually go into your blood. So you trick your brain who controls these functions to not send signals to stop exercising. With low blood sugar your muscle cells are forced to use more fat as energy. But there is not enough quick energy where you can sprint (or use fast twitch muscle fibers) but enough to continue using slow and/or medium twitch muscle fibers.
In time your brain won't panic as fast because it learns that it can be a little more relaxed with "the bank accounts" but you also prepare better by storing more enzymes that break down fat faster and the slow twitch muscles become stronger. Your medium twitch muscles also begin to act less like fast twitch and more like slow twitch. This gives your muscles more endurance for longer distances even though your raw speed endurance is lower. But since nobody here is competing in the Olympic 400 meter race, you shouldn't worry about that.
So using this knowledge there is some balance. Patience and consistency will in time get you to be a better runner. Even though drinking or eating the fuel during your run will temporarily solve some of the bad feelings you get mid run, you also miss out on some of the benefits. Push the systems too much and this can cause other problems. So there is a balance like all other things.
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I made it two miles at my ~10:20 pace today (10:23 officially), so a 5k seems well within sight at this rate! Did a quarter mile cool down afterwards. Not too much ice to avoid today, but had to pick northern sidewalks so my route options were limited. I might screw my shoes.
OK, that didn't sound right at all.
1/1 - 2.25 miles
2.25 of 50 miles
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Slow 6km - still being very gentle on my Calf.
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kristinegift wrote: »
I'm not sure carbs on the run will help your stomach, as your stomach doesn't work as well while running as when you're stopped. That's why it's important to find foods that agree with you to avoid stomach cramping during training or a race. However, you should defer to others here, since I've never had much of an issue with my stomach on the run.
If you are dizzy running up to 10k, it's more likely to be a hydration issue than a nutrition one, I think. I'd start with just bringing some water in whatever vessel you like best and see if that helps, rather than adding food to your runs.
So yeah. While running blood flow to the digestive system decreases to increase the blood flow to the working leg muscles that need more fuel and oxygen. This is why eating too much or the wrong things can cause havoc on your stomach while running. That's why it is important to experiment and find the right foods. Usually the right amount of simple carbs.
Dizziness on the run can be numerous reasons to include hydration. Not only is water important but also electrolytes. The most important being salt. Sometimes a salt tablet may also work with plain water. A low carb sports drink may also work. You can also try Nuun tablets or something similar. You put it in plain water and it gives you electrolytes without the carbs.
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1/1/16-3.0miles
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In December's thread I posted a picture from my last run, which was in a winter wonderland in northern Wisconsin, but the photo was taken with my old (and now broken), crappy cell phone. My wife took a much better picture with her cell phone and if you'll indulge me, I'd like to share it here. For you new folks, a few days ago I had the magical experience of running 10 miles in this:
That would be amazing to run through! Beautiful!0 -
I'm setting my goal at 35, which was December's goal but I didn't reach it.
I'm not sure about where to go from here, I completed c25k, but I haven't ran for about 2 weeks I think, except trying to get back to it the other day and that didn't go well. I downloaded the 10 k app, which starts with 4 ten minute runs and 1 min walk in between them. Should I just start there and work on it, or back track a bit and build back up?
I say pick a training week and see how ypu feel. Two weeks off sets me back quite a bit. The rule is every week off, sets you back one week, one month- one month. But you do come back quicker.
I had a hard time getting started and became frustrated with alll the plans. I had to change my goal to a time goal. I'd do 30 minutes a day, 2-4 days a week and that may have been a mile. Gradually my distance improved and I added more time. Especially if you may be dealing with RA, allow yourself to tailor your own goals.
I have a neuromuscular disorder that doesn't make running easy. I still do a lot of walking.
Thank you!
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Dropping down from 230 miles in December to 180 in January, as I'm tapering/resting after the Disney marathon on the 10th, then starting a plan for my May marathon once I finish the post-race recovery. I suspect a Boston qualifier will be out of reach for Disney based on the latest race day weather forecast, but it should be doable for the Pittsburgh marathon in May with the higher mileage plan despite the hillier course. Speaking of which...MorningGhost14 wrote: »Some of the marathon training plans you are following seem to be calling for crazy high mileage. I am doing a 50k plan and my highest month will only get to 195 miles and only two weeks that get to 50 miles... Doing 245-250 miles a month is intense...
I took a bit of an independent approach for planning for Disney - following the Garmin II HR marathon plan, but adding extra long slow distance mileage and some team speedwork workouts - peaking around 60 miles/week. Still, I suspect I'll have a better shot at a Boston Qualifier time at my May marathon, so I'm going to give Pfitzinger's 18 week 70 miles/week plan a shot (see: http://www.runnersworld.com/race-training/marathon-advantage - but basing my garmin workout files on HR range). February mileage (despite only being 4 weeks) increases up to 260 and March peaks at 310 miles. With my half-ironman planned for early April, I may scale back March a slight bit, but I'll play things by ear based on how my marathon next weekend turns out.
I really like Pete Ffitzinger a lot and very much respect him for advice. I am thinking about getting that book Advanced Marathoning to find out more on why he breaks things down the way he does.
For example: he defines the long run between 17-22 miles. Well the long run is meant to be real easy pace. For me that may mean about a 9 minute pace is pretty much appropriate. That would take me over 2 and a half hours. That is Dr. Jack Daniels ultimate limit for a long run not the bare minimum. Lol.
A 6:30 pace for 17 miles will take an hour forty. That is more likely a lower limit for a long run. My definition for a long run is anything that takes 90 minutes up to 2.5 hours in the aerobic range. Your body needs at least 90 minutes of aerobic intensity to stress the body to efficiently use fat stores which is the primary purpose of the long run. 6:30 pace is a VO2max workout for me, not an easy long run pace. Lol.
So I am worried his method is way too advanced for me but willing to take a look at what he has to say.
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Was a great run today. Even tho I was inside on the treadmill, I don't mind it terribly.
Jan 1 - 4.7 walk/run
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New to challenges and not sure if I'm doing it right. Goal 100 miles.
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Staying at 125 miles - in HM training (but that's on 16-Jan), so I guess I'll taper back off afterwards.
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Happy new year everybody. I had a less than hoped for December, 52.4/80, but did as much as possible under the circumstances (too busy, injury, etc.).
This month I am in for 70 miles.
1/1 5.6--mostly on streets because of snow and ice on not-well-shoveled sidewalks. good start though.
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1/1 5 @ 10:36 on the treadmill (my aunt wanted to go to the gym vs. going to the lake. Hopefully I'll get outside tomorrow). I did increasing 1/4 mile intervals until I hit 5.8 mph, then did that for a mile. Then I did a 9:38 minute mile (that's my fastest, ever, and I think I might have been able to run just a little faster than that--my heart rate was at 172). Then back to 5.8 for a mile and then more decreasing intervals. I'm seeing some good increases in speed with this increasing intervals on the treadmill thing. I'm eager to see if it translates to faster running outside when I can't pay such close attention to pace. (15/20 miles for the week)
Upcoming Races:
January 18: MLK 8K at Burke Lake Park, VA
February 21: Disney Princess HM, Orlando, FL
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Oh short answer- yes, use mid run fuel
Thank you soo much! You're awesome @Elise4270 ! Jellly beans!! Didn't even think of it! I have an armband for my phone, though the phone I have at the moment is huge and takes up ALOT of arm 
It's amazing just how much warmer it makes me feel running in the heat at the moment.. and once I get too sweaty it begins to slip down my arm. Lesson learned - Will be asking for a smaller, lighter phone in a few months for my birthday and will make sure it's much smaller!
The armband you are talking about to hold keys/gels.. What material is it made out of? It sounds like a great idea! I will do a search on ebay for one. Any tips on brands?
Someone on here mentioned a hand-held water bottle, might have been some months ago now - One where you can put your hand through the middle of the bottle for easier carrying?
Thanks again!!! 0 -
@kristinegift I agree on the reason and so does the PT he gave me exercises to make my hips stronger and Doug (sonicdeathmonkey) shared a video with me that he said worked great for him during the summer. I'm combining both and hoping it will work. The video says it's like being stabbed in the knee and they aren't kidding. thanks!
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kristinegift wrote: »If you are dizzy running up to 10k, it's more likely to be a hydration issue than a nutrition one, I think. I'd start with just bringing some water in whatever vessel you like best and see if that helps, rather than adding food to your runs.
Off to the store today (after my run ) I am going to look for a small water bottle to run with! The one I have at the moment is 1 litre, though too big to take on runs. Thanks for answering @kristinegift - Love all the info everyone here can share! Really appreciated!! 0 -
When I first started running, especially in the morning, I felt sluggish as I ran. Quickly over time I just fought through it mentally and was able to overcome it. Now a large mug of coffee is all I need to get through a medium distance run (about an hour).
On longer runs I will carry with me a 32 oz bottle of Gatorade or PowerAde. It took me some time to get used to that cause it can feel heavy if you are not used to it. I just eventually got used to it that I can carry that bottle full for a good 90 minutes if I had to. Took me almost 2 years. Lol.
The other thing is to pre plant water bottles or other aid along your route ahead of time so you don't have to carry it. Maybe hide them in the leaves, under a bush, or behind a sign.
So scientifically speaking, your body should have enough stored energy in the form of glycogen and fats. It may take some time to break apart these fat stores n glycogen into usable glucose. The more you practice running this way your body will in time learn to do it better by developing more of the harmones and enzymes that break these down. The faster you run (beyond your aerobic zone) the more you force your body to use glycogen (a stored carb). You only have so much glycogen in your liver and muscles. If you run first thing in the morning fasted, you are pretty much running on depleted liver glycogen and only have muscle glycogen left. If you ate some quick carbs about an hour or 2 before you run, your body will replenish your liver glycogen.
The longer you run at an easy conversational pace, the more you stimulate the body's ability to use stored fat as fuel. Usually this involves a long run for at least 90 minutes to make this stimulation effective.
The key thing is to run your long run at an easy conversational pace. Run harder and you overwork your aerobic capability and force your body to burn more carbs when you want to teach your body to use fat as fuel.
Over time your body will make the conversion to burn more fat than carbs much sooner and you will feel better during your run. Supplementation with carbs during the run also counters the body learning to rely more on fat. So it is best to use carbs on the run sparingly and fuel up about an hour or 2 before the run as oppose to during it.
Just some things to think about. Got it! I'll try having some carbs 1 hr before my run instead of taking anything with me.. See how I go with that instead. I will try and get a little water bottle still as it's so hot over here and bit worried about dehydration. I read the other day that if I mix a tiny bit of salt in my water (I think that's the mixture?) and take small sips on my run it helps in much the same way as Gatorade? Can't find where I read it now though. 0 -
Dropping down from 230 miles in December to 180 in January, as I'm tapering/resting after the Disney marathon on the 10th, then starting a plan for my May marathon once I finish the post-race recovery. I suspect a Boston qualifier will be out of reach for Disney based on the latest race day weather forecast, but it should be doable for the Pittsburgh marathon in May with the higher mileage plan despite the hillier course. Speaking of which...MorningGhost14 wrote: »Some of the marathon training plans you are following seem to be calling for crazy high mileage. I am doing a 50k plan and my highest month will only get to 195 miles and only two weeks that get to 50 miles... Doing 245-250 miles a month is intense...
I took a bit of an independent approach for planning for Disney - following the Garmin II HR marathon plan, but adding extra long slow distance mileage and some team speedwork workouts - peaking around 60 miles/week. Still, I suspect I'll have a better shot at a Boston Qualifier time at my May marathon, so I'm going to give Pfitzinger's 18 week 70 miles/week plan a shot (see: http://www.runnersworld.com/race-training/marathon-advantage - but basing my garmin workout files on HR range). February mileage (despite only being 4 weeks) increases up to 260 and March peaks at 310 miles. With my half-ironman planned for early April, I may scale back March a slight bit, but I'll play things by ear based on how my marathon next weekend turns out.
I really like Pete Ffitzinger a lot and very much respect him for advice. I am thinking about getting that book Advanced Marathoning to find out more on why he breaks things down the way he does.
For example: he defines the long run between 17-22 miles. Well the long run is meant to be real easy pace. For me that may mean about a 9 minute pace is pretty much appropriate. That would take me over 2 and a half hours. That is Dr. Jack Daniels ultimate limit for a long run not the bare minimum. Lol.
A 6:30 pace for 17 miles will take an hour forty. That is more likely a lower limit for a long run. My definition for a long run is anything that takes 90 minutes up to 2.5 hours in the aerobic range. Your body needs at least 90 minutes of aerobic intensity to stress the body to efficiently use fat stores which is the primary purpose of the long run. 6:30 pace is a VO2max workout for me, not an easy long run pace. Lol.
So I am worried his method is way too advanced for me but willing to take a look at what he has to say.
@Stoshew71 and @Ohhim I checked out that plan at the end of the link, and it's surprisingly similar to what I wrote for myself. Certain workouts on particular days are different since I try to only run 5 days a week and deal with 2-a-days instead, but very similar distribution of mileage and mileage progression. I may have to see if I can check out a copy of the book!0
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