March 2016 Running Challenge
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For all of you who love trail running, running with your pups or just running - this is an awesome video!
https://www.youtube.com/watch?v=05sUhlxFBk0 0 -
MNLittleFinn wrote: »It's great that you want to learn as much as you can. I can certainly relate. Sorry if you answered this already, but what exactly are your goals right now? Is there a certain distance race you are looking at?
I want to run a half marathon. Currently, I'm actually signed up for one thats all the way in September. I'm also doing an 8k in July, but not planning on really competing in that one, since my brother is coming with and he's not a runner. Currently, my goals are kind of simplistic, increase mileage and not get injured. Other than that, running is stress relief for me, and I just like doing more of it.
Add a dedicated stretching sessions or cross-training 1x week to actually help with reducing risk of injury, possibly a strength session. Other than that, at this time, just increase mileage like you are doing. Looks good.0 -
Squeezed another couple miles out this morning - one day left in March!0 -
Forgot the part where I do a 15-20 minute rear-kicking kettlebell routine 1-2 times a week to help with core strength...12kilo kettlebell....turkish get ups, swings, floor press, deadlift. The weight isn't much, but man does it kick my rear.EvgeniZyntx wrote: »Add a dedicated stretching sessions or cross-training 1x week to actually help with reducing risk of injury, possibly a strength session. Other than that, at this time, just increase mileage like you are doing. Looks good.
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Nailed it!!! -- You guys rocked it this month. Thanks for such an encouraging challenge :-)0 -
MNLittleFinn wrote: »It's great that you want to learn as much as you can. I can certainly relate. Sorry if you answered this already, but what exactly are your goals right now? Is there a certain distance race you are looking at?
I want to run a half marathon. Currently, I'm actually signed up for one thats all the way in September. I'm also doing an 8k in July, but not planning on really competing in that one, since my brother is coming with and he's not a runner. Currently, my goals are kind of simplistic, increase mileage and not get injured. Other than that, running is stress relief for me, and I just like doing more of it.
You definetly have enough time to build up to HM distance from now till Sept.
Doing a one time or 2 time 7 mile long run won't benefit you. And regularly running a long run beyond the 35% will eventually cause some (at the very least minor) injuries. How many weeks would it take? I don't think I have an answer for that. But probabaly more than 2 or 3 weeks, but it's dependent on your current physical fitness, your biomechanics, the quality of shoes, running surface, and a slew of other factors.
Main things I would suggest is to structure your plan to stay within the limits and increase in smart ways so that you not only make 90 minutes your long run goal but the 13 or 14 miles your eventual goal. 13 mile LR would suggest a minimum of 39 miles in the entire week.
I heard you give out to "paces". 6 miles in 60 minutes (10 min/mi pace) and 6 miles in 72 minutes (12 min/mi pace). Can you tell me more about what running both of these 2 paces are like? How does each pace feel for the first 2 miles? How do each feel in the last 2 miles? And how good are you in keeping consistent splits?
Also realize that this is your current fitness and you should see these paces get much better in time. I am not sure how long you have been running consistently. But if you are rather new to running, you should see huge jumps in improvement with little effort (but very consistent dedication).
And by the way, to throw a wrench in the works, as the weather gets more hot and humid, these paces will get crappier. But rest assured, if you remain dedicated through the summer, you should see your fall paces skyrocket towards improvement. I actually look forward towards summer running now cause that is when I make my biggest improvement when fall hits. It just messes with your mind a bit when you are trying to track your paces over the summer because what pace that used to feel easy in March/April becomes real tough in July/August. But then when Sept/Oct hits, you feel like your body got possessed by some elite runner.
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I'm still on a shoe quest. By 7am I decided I didn't want to look at my coworkers any longer than absolutely necessary today, and left just in time for the mail to deliver new shoes. We have some EPA audit and I'm getting rooked and railed in to sitting in on it somehow. I feel like a patsy. Next week may be long hours that cut in to my running time. So screw them all today. Hope its a s*it storm. @MNLittleFinn I run for stress relief too
Ya, I ate all those cookies. And by time you read this, they'll be none. May get some cookie miles in the new shoes. We'll see how the shin feels about it. And it's muddy....0 -
@Stoshew71 10 min/mile is me going really fast, when I get there or faster, I'm really booking it, first 2 miles feel just fine, but by mile 6 I'm getting pretty darn tired. at 12 min/mile, I am totally refreshed, at the distances I've been going, I feel like I haven't really even worked out doing that average pace. Not sure how good my consistency on splits are. I have an average of 30 second extreme spread on my splits for my long runs. I have slowed down somewhat lately in my runs (intentionally) and use my Garmin to give me notifications when I get too fast or too slow with a 1 minute spread (11:30-12:30) to try to get my runs into a slower pace that isn't always pushing the envelope.
I'm "planning" to add another day of running each week and doing 1-2 daily doubles.....way down the line, so I can get my weekly mileage to the point that my long runs are in the right % of the week.
I know I'm getting ahead f myself with things....the hard part is throttling back to a reasonable training level.....beginner's enthusiasm I guess....will have to work on that.
I'm no stranger to heat effect on performance (unfortunately) so I'm already planning on slowing down more in the summer.0 -
@Elise4270 I LOVE those cookies! And the shoes
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@Elise4270 I can't help but chuckle at your picture with the Racing Weight book and the 2 frosted sugar cookies sitting on top of it.0
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@Elise4270 Those cookies are great, and, if I remember, you're looking at 180 cals per......0
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@Elise4270 I can't help but chuckle at your picture with the Racing Weight book and the 2 frosted sugar cookies sitting on top of it.
I chuckled too! Ha!
Cute shoes though @Elise4270 !0 -
MNLittleFinn wrote: »@Elise4270 Those cookies are great, and, if I remember, you're looking at 180 cals per......
Ugh ya. 160 per cookie give or take 20% error. So about 8 slow miles. Which I may have in me since I'm perturbed about work.@Elise4270 I can't help but chuckle at your picture with the Racing Weight book and the 2 frosted sugar cookies sitting on top of it.
Ya that was my reminder that I ate thoes in defiance.
@Becky71_cm there are actually 3. Ones hiding as a bonus supprise. Also at the time of the pic I had one in my mouth... Mmm cookie...
@greenolivetree I'm not a cookie eater- but those are number one in my book.0 -
@Elise4270 - Do your cookies always match your shoes?0
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@Elise4270 - Do your cookies always match your shoes?
Not on the way out...unless it's muddy.
I have 3 pair hidden, all the same color. So if DH notices chances are he'll think they are the same shoe. Which I have a pair of Newton boco trail in 8.5 I can not do if anyone is interested. You can have'em for shipping.
Not that I'm hiding spending money on shoes. He'll just be on to me if he realizes I have squirrelled enough money for random shoe therapy to start asking questions. The innov8 were a find.0 -
MNLittleFinn wrote: »@Stoshew71 10 min/mile is me going really fast, when I get there or faster, I'm really booking it, first 2 miles feel just fine, but by mile 6 I'm getting pretty darn tired. at 12 min/mile, I am totally refreshed, at the distances I've been going, I feel like I haven't really even worked out doing that average pace. Not sure how good my consistency on splits are. I have an average of 30 second extreme spread on my splits for my long runs. I have slowed down somewhat lately in my runs (intentionally) and use my Garmin to give me notifications when I get too fast or too slow with a 1 minute spread (11:30-12:30) to try to get my runs into a slower pace that isn't always pushing the envelope.
I know I'm getting ahead f myself with things....the hard part is throttling back to a reasonable training level.....beginner's enthusiasm I guess....will have to work on that.
I'm no stranger to heat effect on performance (unfortunately) so I'm already planning on slowing down more in the summer.
10 min/mi would suggest that is your current "tempo" pace. So if you were to race in a 10K and started at that 10 min/mi pace... 2 questions 1) You think you can stick very consisent to that 10 min pace (within 5 seconds each split) and finish right in about an hour? 2) And if you attempted a 7th mile at that very same pace, would you fail miserably? if the answer is yes to all, then 10 min/mi is most definetly your "tempo" or "lactate threshold" pace. That would be valuable information to know.
There is a really handly calculator that Gregg McMillan has online (https://www.mcmillanrunning.com) that gives you great information. I plugged in 1:02:00 as a finish time for a 10 Km race (9:59 pace) and got some interesting results:
It suggests that you should be able to run a mile at max speed in 8:36, race a 5K in 29:51, a HM in 2:18:13, and a Mar in 4;50:53. Now offcourse these are all guesses, but reflects an average fitness level for many folks that can run a similar 10K as you.
More importantly it shows a vLT as 9:58 pace (your velocity for lactate threshold) and vVO2 of 8:33 pace (how fast you would have to run to get to your VO2 max).
Click on Training paces and it then says:
Long runs should be between 10:55-12:05 pace (60-85% HRMax).
Recovery Runs (11:49-12:40 or 60-70% HRMax)
Easy Runs (10:52-11:39)
Steady State tempo runs (10:07-10:35 or 83-87%)
Tempo LT runs (9:47-10:05)
Tempo Cruise Intervals (9:39-9:58).
Then he has suggestions for speed track workouts which you would not be ready for at this point.
So most of your runs during the week should be in the Easy pace range (10:52-11:39). That would be your 4 mile and 5 mile runs. Your Saturday long run should be in the (10:55-12:05 range). And on those days where you feel like you need a recovery run (like if you wanted to throw in an extra run the day after your long run and your legs still feel a bit tired) then you run between 11:49-12:40 range.
Your three tempo runs I would suggest to you once you reach your goal mileage. But in the mean time those paces are nice to know cause you can throw in some strides or surges in one or 2 of your regular smaller runs. So if you are doing a 4 miler, after about a mile or mile and half warm-up at your regular easy pace (10:52-11:39) throw in a surge of maybe 20 or 30 seconds at 5K pace (9:37) then slow it back down to your regular pace again for like 2 more minutes. Then throw in another 20-30 second surge at 5K pace. Maybe start at 4 surges and make it a goal to run 6 or 8 surges. Some people also call these strides (although technically strides are a bit different). After your surges are done, finish your 4 mile (or 5 mile) run at your regular easy pace.
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11/3: 3.2 Miles
13/3: 5.0 Miles
14/3: 3.7 Miles
16/3: 3.2 Miles
18/3: 4.0 Miles
20/3: 6.2 Miles
21/3: 3.2 Miles
23/3: 4.4 Miles
26/3: 5.0 Miles
27/3: 5.0 Miles
30/3: 5.6 Miles
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Ya that was my reminder that I ate thoes in defiance.
Matt Fitzgerald, you are not the boss of me.
https://www.youtube.com/watch?v=RhtXkIBTVRg 0 -
@Stoshew71 I just copied and pasted your post into a word doc to print out, that's a ton of good info! going to checkout the mcmillan running site. As another reference, and those estimated seem good. My PR 5k is 27:50 Garmin time, not in a race, and I was really hauling butt doing it, I generally use the 10k PR pace for calculating, it's slower than the mcmillan estimate for the distance, but I was taking it easier.0
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I was able to do my first 30 min non stop run this morning. I am slow but that's ok with me. I started running on my 62nd birthday month in January having been overweight and out of shape almost my whole adult life...proving you are never to old to try! Now I am at my goal weight with 71 lbs gone. This is so I can run/walk the 5k in the Ottawa Race weekend at the end of May. I need 2 days between runs but I swim and walk and do Tai Chi and Aqua strength training in between. I have to keep active to help maintain good blood sugar control with my Type 2 diabetes and I think I am doing it. I challenge myself to run and I don't mind that I run at 4.9 or 5.0 lol. To me it's a miracle I can even run!!0
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Here's to March: In like a
and out like a ....bigger Lion
Goal Achieved WHOO HA
- 03 - 7.5mi Commute run to work
- 07 - 7.5mi Commute
- 11 - 6.4mi Fisherman's Wharf Run - Embarccadero: Tourist dodge 'em
- 12 - 5.2mi More Humid than Human
- 16 - 5.2mi
- 17 - 1.3mi post lift cardio
- 18 - 1.2mi post lift cardio
- 19 - 6.8mi
- 21 - 2.3mi post lift cardio
- 22 - 2.2mi post lift cardio
- 23 - 6.3mi Full Moon run
- 25 - 2.2mi post lift cardio
- 27 - 5.2mi
- 28 - 2.2mi nooner
- 30 - 2.2mi post lift cardio
Year Totals - 2016 (Goal:600miles)
Bring on April
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01/03 3.5miles
02/03 3.5miles
04/03 3.5miles
05/03 3 miles
07/03 3 miles
09/03 4.5miles
11/03 5 miles
12/03 3.75miles
14/03 3.5 miles
15/03 3 miles
16/03 3.5miles
19/03 5 miles
21/03 3.5miles
22/03 3.5miles
23/03 4.3 miles
26/03 5 miles
29/03 6 miles
30/03 3.5 miles
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Congrats! Honestly, for T2 running there is nothing wrong with all that hard effort at all as long as you are not reading low.JaneKnoll1 wrote: »I was able to do my first 30 min non stop run this morning. I am slow but that's ok with me. I started running on my 62nd birthday month in January having been overweight and out of shape almost my whole adult life...proving you are never to old to try! Now I am at my goal weight with 71 lbs gone. This is so I can run/walk the 5k in the Ottawa Race weekend at the end of May. I need 2 days between runs but I swim and walk and do Tai Chi and Aqua strength training in between. I have to keep active to help maintain good blood sugar control with my Type 2 diabetes and I think I am doing it. I challenge myself to run and I don't mind that I run at 4.9 or 5.0 lol. To me it's a miracle I can even run!! Keep going! 0 -
Re the @Stoshew71 and @MNLittleFinn discussion: Remember also that just because you do a long run at your good LR pace (~12 min miles) doesn't mean you should immediately start running further. At the end of a long run you SHOULD feel strong, not like you want to die. But that doesn't mean the next week you need to add a mile to your LR. It may be useful to temper your excitement and keep your mileage static for 2-3 weeks at a time and then add some midweek and weekend miles so your body has more time to adapt and master what you're setting out to do before you add on. It seems like you have bigger and better ideas for a schedule every day, but don't let your mind take on more than your legs can keep up with!0
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@kristinegift I've been updating/moderating my training schedule. I have a long time to train, so slowing it down is more of a problem of ME needing to remember that I don't need the huge miles right now.
Current runs are and will be 4-4-4-6 this week and next week, the following week is a cut back week at 3-3-3-5. After that I'm still trying to figure it out, hence all of the questions, since I'm not sure where to go from there, wanting to buuld my long runs to the 90 minute range by summer. Hope that makes sense, foggy today, got decaf instead of real coffee this morning0 -
MNLittleFinn wrote: »@kristinegift I've been updating/moderating my training schedule. I have a long time to train, so slowing it down is more of a problem of ME needing to remember that I don't need the huge miles right now.
Current runs are and will be 4-4-4-6 this week and next week, the following week is a cut back week at 3-3-3-5. After that I'm still trying to figure it out, hence all of the questions, since I'm not sure where to go from there, wanting to buuld my long runs to the 90 minute range by summer. Hope that makes sense, foggy today, got decaf instead of real coffee this morning
I would recommend adding variety to your midweek runs. So this week maybe 4-4.5-4-6 and then 3-4-3-5 next week. Then you could maybe do 3-5-4-7. If you have different length runs midweek you can add or subtract a mile here and there for more flexible mileage. That's why I do a variety of miles midweek: 10 or 12 Wed morning, 5-6 that night, 7-8 on Thursday morning and anywhere from 7-10 on Saturdays. You can add and adjust without changing everything for the week and it keeps your body on its toes. If I ran 8 miles every time I went out, I'd get burned out!0 -
So, I've got a question to everyone who's run both "real" and "virtual" races:
how did your time in the virtual race compare to your race time at official event?
I've just received the package with the bib and goodies for my first virtual race (Zombies run! VR
).
I'm hoping to run it tomorrow or Friday after work. I'm just wondering if I should try to go at the pace that would be my goal for a regular 5k race. Or will the lack of event-day adrenaline mean I'll end up wiped out if I head out too fast?0 -
kristinegift wrote: »I would recommend adding variety to your midweek runs. So this week maybe 4-4.5-4-6 and then 3-4-3-5 next week. Then you could maybe do 3-5-4-7. If you have different length runs midweek you can add or subtract a mile here and there for more flexible mileage. That's why I do a variety of miles midweek: 10 or 12 Wed morning, 5-6 that night, 7-8 on Thursday morning and anywhere from 7-10 on Saturdays. You can add and adjust without changing everything for the week and it keeps your body on its toes. If I ran 8 miles every time I went out, I'd get burned out!
Good point. I've been pretty static in my weekday runs in length and course, but that's more a function of it being dark and only having a few options for courses runs in the morning. I can't go any real distance without running the same circle a few times, or going out on the highway (which isn't bad, full paved shoulders on both sides), which made things a bit more boring.....I just love the running though, so scenery isn't a huge issue0 -
@Elise4270 - Do your cookies always match your shoes?
Not on the way out...unless it's muddy.
I have 3 pair hidden, all the same color. So if DH notices chances are he'll think they are the same shoe. Which I have a pair of Newton boco trail in 8.5 I can not do if anyone is interested. You can have'em for shipping.
Not that I'm hiding spending money on shoes. He'll just be on to me if he realizes I have squirrelled enough money for random shoe therapy to start asking questions. The innov8 were a find.
Love this, but I would eat my homemade cookies before store bought
Which Innov8s are they and where did you find them? I have been looking for a pair in my size on sale but so fare no luck. Almost bought Skora Cores and/or Forms on Amazon but again they didn't have my size!! It is keeping me from my retail therapy!0
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