March 2016 Running Challenge
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I am a walker but am shooting for 10 miles a week so far this week 4 miles0
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LOL @Stoshew71! Hip locking sounds like it needs the Benny Hill theme music to it! Excellent way to engage those deep core muscles.0
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A year ago, I could barely imagine running 60 miles in a week, and I wasn't anywhere close to that. It turns out that running 60 miles a week is different than I imagined a year ago.
The keys to getting here, for me: Build slowly. Don't increase intense work at the same time you increase mileage. Don't be ashamed to hold the mileage steady for 3 weeks or 6 weeks if the body needs time to adapt. Honor the rest days. Hold firm to the discipline of running easy days easy, and most days will be easy when building mileage.
The long runs of 20 or 22 miles draw admiration. Running the Yasso 800s impresses people. But what makes it all hang together is recovery, which means you don't do the impressive stuff all the time or even most of the time. But if you do it right, one day you realize that 6 miles or 8 miles is now an easy run, when you used to consider 3 or 4 miles an easy run. This sneaks up on you.
Thanks, @MobyCarp !
That post really resonates with me.
I need to prioritise achieving either a sub-30-minute 5k OR improving on the 10k Distance PB from last weekend.
Any tips would be greatly appreciated.
I seem to recall someone I listen to saying if you increase your distance, your speed gets better in tandem.
Bit confuzzled.
The bolded part is very true. It's called base building. The reason most recerational runners are slow is because of poor cardio vascular. I bet you all could sprint at least a 6 min/mi pace (so you have the raw speed) but how long can you keep that pace up for? Many of you maybe 30, 45 maybe 90 seconds? Then you die exhausted and ready to puke. That's your cardio vascular system screaming. You can't just get in enough oxygen from your lungs into your muscle cells to produce long sustained amounts of energy. Your heart is not strong enough to pump your blood, your blood doesn't have enough hemoglobin to suck the oxygen out of your lungs and carry it to your muscles, and your muscles don't have enough mitochondria in the cells to take advantage of that oxygen. All of that improves with more running (time spent on your feet) which translates into distance. The more minutes you spend running each week (at a comfortable conversational pace or about 65% of your max heart rate) the faster you build all those things I just mentioned. In no time, you will be faster, because you can sustain a faster speed for much longer.0 -
GBrady43068 wrote: »
I am doing the "butt quarter" thing now and when I use the elliptical I set it on the glute setting. I suspect my weakest link is my ankles..not sure if there's anything I can do to target those, I tend to feel soreness around that area more. (I'm not feeling the hip soreness as much anymore..yeah!) I'm guessing by "locking" my hips you just mean to try and make sure I'm not swiveling them as I run? My cadence is not very fast though..not sure what will speed that up except lots and lots more running?
What I mean by locking your hips forward... hmmm... how do I put this?
OK all you other people, close your eyes for a second. lol you press your pelvis forward... like sex.
lol but lock it forward, don't go back and forth. This keeps your entire pelvis and back and neck all lined up straight. I notice that when i did that combined with the "butt quarter" thing, I was much much more efficient and running became easier (therefore i was faster) and because this position forces you to use your upper thighs more, you get more power out of each stride and you get a naturally faster cadence.
The other thing that is important is that you have to keep everything else relaxed. Your knees are relaxed, your shoulders and neck are relaxed, your fists are relaxed (imagine holding a raw egg in each hand) as you run.
My PT actually told me to do and pay attention to this exact same thing (well, he didn't correlate it to sex
) when I was recovering from my hip injury last Spring. It is amazing how much easier running seems to be when you have your core engaged and your body relaxed! Also, when was focusing on these things, my injured hip didn't hurt when I was jogging. It was like magic. 0 -
@kristinegift: I apologize for being a little bit of a creeper, here, but I see you're doing the Run and Ride at Cedar Point this year. Have you run that race, before? I was thinking of doing it this year, but it's the weekend before my music festival. A half marathon in Ohio on a Sunday followed by few-day trip to Delaware the following Thursday isn't doable for me right now. Darn job and limited vacation time. That half is definitely on my radar for next year, though. Cedar Point is one of my favorite places to be!0
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instantmartian wrote: »@kristinegift: I apologize for being a little bit of a creeper, here, but I see you're doing the Run and Ride at Cedar Point this year. Have you run that race, before? I was thinking of doing it this year, but it's the weekend before my music festival. A half marathon in Ohio on a Sunday followed by few-day trip to Delaware the following Thursday isn't doable for me right now. Darn job and limited vacation time. That half is definitely on my radar for next year, though. Cedar Point is one of my favorite places to be!
Haha not creeping! I am not sure if I am doing it. I am graduating my masters program in May and if I stay in the area, my family (they live in Iowa) will meet me in the middle and we'll all run/race. I haven't done the race before but it seems like it would be a fun get away if I can swing it with time and money!0 -
@ljgfg sorry you have a sick kid at home, hope they are better soon. I love to window shoe shop, but then I buy, it's not pretty :-(
@orphia great weight loss congrats! I have one thing to say for body recomp "lift heavy stuff" take a look into a program like Stronglifts 5x5 it's the bomb and it doesn't take 2 days 5 days in the gym.
@kateparry84 I hope you feel better
@4leighbee you little running sneak!
@ddmom0811 what type of ride do you have coming up this weekend?
@kristinegift I always picture Princeton in my head when you talk about running, it's so beautiful
@instantmartian you can ask anyone who was here last year after I ran my first HM. I honestly thought I would never run again, my "stuggle bus" ha ha was still in the parking lot. I felt great after it but for days I couldn't get myself to feel comfortable running though I had no pains or soreness from the HM. Just keep on doing what you're doing.
@karllundy glad to hear the Mrs. is going okay. Just a tough time.
I forgot I had to brag/laugh on Skip. She's taking 9 weeks of PE this semester because she needed a 1/4 year class to match up with drivers ed. The teacher is her former XC/track coach and has them running a mile one day a week to see how they improve during the 9 weeks (plus other running). Most of the kids in the class are Juniors and Seniors. Well some of the boys who play football are making it their mission to beat her in the mile. She told me this week she ran a 7:40 mile and still killed them. LOL She said Coach told her since it's her last mile week to run her "real" mile time. She said Mom I couldn't embarrass them by running a 6:15 min mile I would have lapped almost everyone. She told the Coach, I have to go to school with these kids ha ha! I think she's loving the boy attention. But she cracks me up.0 -
Question for ya'all. I've been pushing too hard on my runs...(I know this by how I feel, the face that I PR'ed my 5k time the last 3 times out, and what my HRM told me last night) Since I run alone, I have a hard time finding "conversational pace." I was googling, and found that every day pace should be 2-3 minutes slower than my "Magic Mile" time. Right now my PR mile is 8:34....that said, does it sound right to have a goal pace for my runs be in the 10:30-11:30 range?0
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@skippygirlsmom - That is hilarious how Skip can lap all those boys! I'm guessing it's all a fun chase for her.
@Stoshew71 - You know, with all the butt squeezing and pelvis thrusting going on here, people might start getting the wrong idea!!
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Runners go long and fast?WhatMeRunning wrote: »@Stoshew71 - You know, with all the butt squeezing and pelvis thrusting going on here, people might start getting the wrong idea!!
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Mo' miles! Yes, another 5 miles. Yes, I ran 5 miles yesterday too. And 5 the day before that. And 5 every day this month except for my rest day and a long run. Yes, I am stuck on 5 miles. Yes, I am perfectly happy with that. Yes, I am doing it all again next week.
High 5!
3/1 - 5 miles
3/2 - 5 miles
3/3 - 5 miles
3/4 - Rest
3/5 - 12 miles
3/6 - 5 miles
3/7 - 5 miles
3/8 - 5 miles
3/9 - 5 miles
3/10 - 5 miles
52/150 Miles
Upcoming races:
4/9 - Rock the Parkway half marathon (Kansas City, MO)
4/16 - Garmin Wickedly Fast half marathon (Olathe, KS)
4/23 - Race for Hope half marathon (North Kansas City, MO)
5/1 - Buffalo Bell Stampede half marathon (Leavenworth, KS)
5/14 - Running with the Cows half marathon (Bucyrus, KS)
6/2 - Hospital Hill 5k 7pm PRE-RUN (Kansas City, MO)
6/3 - Hospital Hill half marathon 7am RE-RUN (Kansas City, MO)
10/15 - Kansas City Marathon 26.2 (Kansas City, MO)
11/5 - Jenks half marathon (Jenks, OK)
11/6 - Kansas half marathon (Lawrence, KS)
11/12 - Longview half marathon (Kansas City, MO)
11/13 - Gobbler Grind half marathon (Overland Park, KS)
11/19 - White River half marathon (Cotter, AR)
11/20 - Pilgrim Pacer half marathon (Lenexa, KS)
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@WhatMeRunning hahahaha.... Yeah. Running can get a little interesting some times.
@skippygirlsmom That's funny about Skip. Yeah, in Sunday's race, my first mile split was a 6:15 and I was thinking.. hmmm that might have been a little bit too fast. But it was fun... until my last mile split. LOL
@MNLittleFinn Runners go long and har.... Never mind, I like fast better. 0 -
@MNLittleFinn That sounds about right. I can probably run a 6:15-6:20 mile and conversational pace for me is anywhere from 8:15 to 8:45. I test myself by practicing Arabic on the run or singing along to what I'm listening to, usually.
@WhatMeRunning 5 miles is a good distance. It's my favorite "short" run length. Easy to break up mentally, not too time consuming... High 5 for sure!0 -
I might try singing along to what I'm listening to this week. Sometimes I get so in the zone that I forget I can do that....I really don't want to attempt practicing Russian while running......kristinegift wrote: »@MNLittleFinn That sounds about right. I can probably run a 6:15-6:20 mile and conversational pace for me is anywhere from 8:15 to 8:45. I test myself by practicing Arabic on the run or singing along to what I'm listening to, usually.
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GBrady43068 wrote: »
I am doing the "butt quarter" thing now and when I use the elliptical I set it on the glute setting. I suspect my weakest link is my ankles..not sure if there's anything I can do to target those, I tend to feel soreness around that area more. (I'm not feeling the hip soreness as much anymore..yeah!) I'm guessing by "locking" my hips you just mean to try and make sure I'm not swiveling them as I run? My cadence is not very fast though..not sure what will speed that up except lots and lots more running?
What I mean by locking your hips forward... hmmm... how do I put this?
OK all you other people, close your eyes for a second. lol you press your pelvis forward... like sex. lol but lock it forward, don't go back and forth. This keeps your entire pelvis and back and neck all lined up straight. I notice that when i did that combined with the "butt quarter" thing, I was much much more efficient and running became easier (therefore i was faster) and because this position forces you to use your upper thighs more, you get more power out of each stride and you get a naturally faster cadence.
The other thing that is important is that you have to keep everything else relaxed. Your knees are relaxed, your shoulders and neck are relaxed, your fists are relaxed (imagine holding a raw egg in each hand) as you run.
I had no idea what you were talking about until this description. I will have to pay attention on my next run (hopefully tomorrow) and see if this is something I do or not. I would imagine it would come almost second nature since it sounds like what I mean when I tell my yoga classes to hold a pelvic tilt... We shall see.0 -
@MNLittleFinn - My current fastest mile (not run as just a mile but part of a tempo interval workout) is 9:07. My easy pace is around 11:30 to 12:30. So that offset seems to work for me as well.0
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@kristinegift: Well, if you do decide to do the Cedar Point race, please let me know how it is! That run, and their beer fest, are two Cedar Point bucket list items for me. Also, an early congrats on your upcoming graduation!
@skippygirlsmom: Thanks for the words of encouragement. It sounds like you know exactly what I'm going through. I felt awesome after my half, but in these few weeks after, I just can't seem to be able to run! I am super slow, quick to exhaust, and generally feel like I and my lungs are made of lead! I'm pushing through, and I should be training for my upcoming 15K, but I'm not sure I could comfortably complete a 5K at this point!
Also, that is super-awesome and quite about Skip's PE adventures!0 -
@instantmartian - I actually wound up getting injured about 2 weeks after my first half. I spent the first week doing a lot of resting and only some very short runs. I tried getting back up in mileage a bit more that second week and by the end of that week had to take a month off due to foot pain.
I think those first events can take a bigger toll than anticipated sometimes. In my case, and in most cases, it is the first time you go that particular distance. And since it's a race you run in at a faster pace normally than you might do a training run. Add all that together and you really take a beating.
Also, after a few weeks off you have begun to lose some of that conditioning, so you have to work again to get built up. It's easier than starting over though, and as long as you are committed and keep trying, you'll bounce back. It can help to have goals to look forward to. It's easy to feel like you have no reason to run after your big race.
ETA - If that wasn't your first half, then I guess none of that applies. I was assuming it was. Might not have been though! 0 -
@skippygirlsmom Love that skip is that fast, just stringing them all along behind her! Too cute she won't run her fastest.0
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WhatMeRunning wrote: »@instantmartian - I actually wound up getting injured about 2 weeks after my first half. I spent the first week doing a lot of resting and only some very short runs. I tried getting back up in mileage a bit more that second week and by the end of that week had to take a month off due to foot pain.
I think those first events can take a bigger toll than anticipated sometimes. In my case, and in most cases, it is the first time you go that particular distance. And since it's a race you run in at a faster pace normally than you might do a training run. Add all that together and you really take a beating.
Also, after a few weeks off you have begun to lose some of that conditioning, so you have to work again to get built up. It's easier than starting over though, and as long as you are committed and keep trying, you'll bounce back. It can help to have goals to look forward to. It's easy to feel like you have no reason to run after your big race.
ETA - If that wasn't your first half, then I guess none of that applies. I was assuming it was. Might not have been though!
I agree. But if it's not @instantmartian you first then it may not apply. I laid around barely running after my first (only) for a month and it probably too me another month to get back at it. Then I couldn't hit the previous monthly mileage goal. Was zapped.0 -
3.6 miles today. Hope you all are having a good one!
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MNLittleFinn wrote: »
Runners go long and fast?WhatMeRunning wrote: »@Stoshew71 - You know, with all the butt squeezing and pelvis thrusting going on here, people might start getting the wrong idea!!
No no....it's supposed to be loooooong and sloooooow !
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@instantmartian I know that slump after the half. Obviously, I've had some extenuating circumstances that have made running more difficult, time-wise, but I've also just not been performing well, either, imo. Today was the first run I've had in the past few weeks that didn't feel like someone had put lead weights in my drawers!
3/1.....3.0 @ 10:40 on the TM, plus strength training
3/3....3.5 @ 11:25 on the TM
3/5....4.5 @ 10:33 on the TM ( .5 walking and 4 @ 10:00, which I think is my farthest distance at that speed)
3/8....4.5 @ 11:53 on the park trail
3/9...2.5 @ 15:00ish walking the world's fattest, most slothful dog
3/10...4.25 @ 11:37 on the rail trail near my house. It was so nice to be outside--and warm!--at 6 am!
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WhatMeRunning wrote: »@instantmartian - I actually wound up getting injured about 2 weeks after my first half. I spent the first week doing a lot of resting and only some very short runs. I tried getting back up in mileage a bit more that second week and by the end of that week had to take a month off due to foot pain.
I think those first events can take a bigger toll than anticipated sometimes. In my case, and in most cases, it is the first time you go that particular distance. And since it's a race you run in at a faster pace normally than you might do a training run. Add all that together and you really take a beating.
Also, after a few weeks off you have begun to lose some of that conditioning, so you have to work again to get built up. It's easier than starting over though, and as long as you are committed and keep trying, you'll bounce back. It can help to have goals to look forward to. It's easy to feel like you have no reason to run after your big race.
ETA - If that wasn't your first half, then I guess none of that applies. I was assuming it was. Might not have been though!I agree. But if it's not @instantmartian you first then it may not apply. I laid around barely running after my first (only) for a month and it probably too me another month to get back at it. Then I couldn't hit the previous monthly mileage goal. Was zapped.
That does make sense. It still doesn't explain my struggle on March 9, 2013, but I'll just ignore that and take this as the reason for my struggle! I just hope I bounce back sooner rather than later. My longest race distance before the half last month was a 15K last April (a week before I was out of commission for months due to a hip injury).
I live in Northeast PA, but my boyfriend rows out of one of the boathouses on Boathouse Row in Philly. I'll be headed down with him Saturday morning (super-duper early) to run along the river and Kelly Drive. That is one of my favorite places to run. The people-watching, alone, makes it totally worth it! I'm hoping, what is supposed to be my "long run" down there helps bring me out of my funk.
It was the third half I trained for, but the first I was able to actually complete due to injuries during my first two times training (once in 2011, once in 2015). Fortunately, I do have a goal to look forward to (my 15K in three weeks). It's a relatively flat course except for a short, steep hill at the finish line. (I hate when they do that!) At this point, I just hope I make it to and up that little hill!0 -
I was much smarter after my HM in November and I did a recovery run the next day and I think that made a world of difference compared to my April HM.
I agree on the 2 minutes difference in race and conversational pace. I do the same thing when alone, I sing and talk to myself. I'm probably more like 1.5 minutes per mile difference but close enough.
That child does keep me on my toes. I can just see her out there running around the track with the football guys chasing her. Every high school girl's dream come true
I think I solved my super hero shirt problem for the 5K next month. I just ordered a few iron ons online and will iron them on a dri fit shirt. I looked all over, Academy, Dicks and online. Skip wanted Spiderman and plans to wear a tutu (this I need to see). I'm going to do Wonder Woman and there will be no tutu in my future ha ha.0 -
I seem to be suffering from muscle cramps the last few days, more than usual. I've made sure I'm getting electrolytes, even bought Gatorade and been having a NUUN tablet once in a while. I'm drinking plenty of water. I'm stretching, but that causes cramps too. All the cramps have been on my left, so I feel like it could be nerve related. But today my left hand also cramped..
Yesterday's run I made it almost 2 miles and was in marked discomfort. Stopped for NUUN water and made another attempt.0 -
So, today was a planned rest day, as I had a dental cleaning scheduled this morning (barring me from taking my lunch break to run or spin--I just absorb the lost time over the lunch hour rather than putting it in as "time off").
Anyway, I get to my dentist's office just before they open at 8am. I always schedule the first appointment of the day so I have no wait and can get out of there quick. So I didn't think anything of it when the door was still locked when I got there a little before 8--pretty standard. I sat in my truck and waited...and waited...and no one showed up. Around 8:10, I called the office number--DISCONNECTED. Perusing the internet, there was no indication that the office was closed. I finally stumbled upon a random Facebook post from a couple weeks ago saying something on the order of "How nice of Dr. XXXXXX to just up and leave with no warning."
So, no letter, no phone call, no sign on the door. They just up and shut down the practice without even notifying the patients who had scheduled appointments. Who does that? Even their billboards are still up around town.
So, in the end, I wasted over an hour of my time (between driving there, waiting, calling, etc, driving back to work). And now I feel cheated out of a workout. And I still have dirty teeth (ie, not professionally cleaned--I did brush this morning). GRRR...0 -
skippygirlsmom wrote: »I think I solved my super hero shirt problem for the 5K next month. I just ordered a few iron ons online and will iron them on a dri fit shirt. I looked all over, Academy, Dicks and online. Skip wanted Spiderman and plans to wear a tutu (this I need to see). I'm going to do Wonder Woman and there will be no tutu in my future ha ha.
We demand pictures!
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Date Miles today. Miles for March
3/1 7.25 miles - 7.25
3/2 4 miles - 11.25
3/3 9 miles - 20.25
3/4 3.5 miles - 23.75
3/5 6.2 miles - 29.95
3/6 2 miles - 31.95 << race warm-up
3/6 5 miles - 36.95 << 8K race
3/7 6.2 miles - 43.15
3/8 8 miles - 51.15
3/8 4.1 miles - 55.25 << daily double
3/9 6.2 miles - 61.45
3/10 8 miles - 69.45
3/10 4 miles - 73.45 << another daily double
Upcoming races:
Oak Barrel HM - 4/2
Bridge Street HM - 4/10
Cotton Row Run 10K - 5/30
Firecracker Chase 10.2 miler - 6/25
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