July (2016) Running Challenge
Replies
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@ROBOTFOOD -oh my goodness, yes, sorry to laugh at your expense.
@Amandajs232 oh no! did you find the key? I keep thinking I need to hide one outside somewhere liked we used to do when my kids were little. I don't carry a key and rely on the garage door opening but if power goes out for some weird reason, I'd be stuck too.
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I guess it's time I admit....I am sick. No running today but hoping tomorrow. My throat is so irritated, etc.
@ROBOTFOOD and @amandajs232 Sorry for both your situations!1 -
July 8- 4.0
July 9- 3.8
July 10- 6.04 -
7/1: Rest/moving day
7/2: 8 miles
7/3: 3 miles
7/4: 5.8 miles
7/5: 8 miles
7/6: 5 miles
7/7: 5.2 miles (am)
......: 6.4 miles (pm)
7/8: Rest day
7/9: 5.8 miles (Belmar 5 miler: 37:42)
7/10: 14.9 miles
15 on the schedule today, but the coffee shop was .1 too short, and my legs were so dead today that I didn't even care. My legs didn't feel too worn out yesterday after my race, but I was definitely feeling the effort this morning. No pep! But luckily my running buddy didn't mind walking this morning, so we took a few uphill walk breaks. Sometimes summer running is more about getting the mileage in rather than doing it quickly.
Fun story though: this morning I got stalked for a couple houses by a fox!! I came down this long road and there was a fox (gorgeous, very red with black fur on its back and tail) sitting in the middle of the road. Then he saw me coming and he walked over to a yard and sat and started at me. Then when I got close he followed me, jogging along, and then I stopped and he stopped and stared. And then I ran a few steps again, and he followed me! Then I stopped and stared at him until he looked away and walked away a few feet, chuffing at me. When I started running again he followed me to some bushes, but when I crossed a cross-street he didn't follow me any more. He was pretty, but it was also sort of creepy. Usually foxes run away, not follow. But he wasn't foamy or mangy, so I think he was just curious and maybe a little playful. He wasn't running AT me but sort of with me, just getting a little too close for my comfort. It was neat, but also got me running just a bit faster... just in case.
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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7/1 - 11.5 - Easy
7/2 - 5.86 - Recovery
7/3 - 18.11 - Long Run
7/4 - 2.0 - Strength Training Warmup
7/5 - 9.0 - Tempo
7/6 - 14.07 - Easy
7/7 - 5.14 - Recovery
7/8 - 12.1 - Easy W/ Strides
7/9 - 5.1 - Recovery
7/10 - 20.0 - Long Run
Total 102.87 of 289
First of (5) 20+ mile long runs today. temps at 5am was 73 degrees with 83% humidity. Knew this runs would probably kick my butt as soon as the sun came out and started steaming the air. By about mile 15 it was close to 80 and my HR was climbing and pace was declining. I ended up taking 64oz of water throughout the run and still lost 6 lbs of water weight. Cardiac drift was almost 15 BPM from my easy pace and closing in on threshold on mile 20. Last 3 miles was just gutting it out. A miscalculation of a turn around point meant i had to run past my house for about .10 of a mile, which was painful. This ended week 5 of my training cycle with 67.41 miles of running and another 5.1 on the elliptical for strength training warmups. Glorious rest day tomorrow.5 -
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I officially just signed up for my half marathon - I decided on the Empire State Half, the hometown choice. Thanks to all of you who chimed in with advice.
It is only 91 days away! That's 13 weeks! Or...- 2184 hours
- 131,040 minutes
- 7,862,400 seconds
I'm suddenly very nervous!13 -
7/1 - 2 miles
7/2 - 5 miles
7/3 - 3 miles
7/4- hiking day with Skip
7/5 - 5 miles
7/6 - 5 miles
7/7 - rest day
7/8 - 5 miles
7/9 - 8 miles
7/10 - 4 miles
37 of 110 miles
Going kayaking with Skip, but decided to get a run in first.
I'll catch up on all later...
Have a great Sunday.5 -
Morning all! My son, Alex, has decided to track his calories and joined mfp.
I'm not sure he'll find his way to the group. He's completed his 5k in 30 days in 20 days. @ChickenChaser08 He should stop in and share with everyone where he is. So I won't update.
He's chasing chickens because that is all that kid eats. He's like a coyote.
@kristinegift Way fun about the fox! My husband and I were at a park where people feed squirrels. If you held your hand like you had something, they came REALLY close and I'd squeal!3 -
When I look at my total I think I am behind where I should be because I am not used to doing this many miles but actually I think I am right on track. I ended up not doing the race and it was a good thing, the highway in to work was closed and I ended up having to take the city roads for a bit to get around the closed part so it added about 20 minutes on to my already ridiculously long commute. Got in an easy 2.5 miles on the treadmill at work instead and it felt great. I wasn't struggling to breathe and I felt like could go forever.
A few questions if anyone can chime in and help me understand this a little more.
1. At what point are you beyond base building?
2. How do you calculate what your "base" should be?
Thank you to anyone who can give me insight or is willing to share their knowledge.
7/1 - 0 mi - 0 mi
7/2 - 0 mi - 0 mi
7/3 - 5 mi - 5 mi
7/6 - 0 mi - 5 mi
7/7 - 0 mi - 5 mi
7/6 - 6.2 mi - 11.2 mi
7/9 - 4.5 mi - 15.7 mi
7/10 - 2.5 mi - 18.2 mi
Goal : 50 miles - 31.8 miles to go.
Races :
6/11 Run and Ride 5K Cedar Point - Done
10/8 Outdoor Trail Series 5 mile #1
11/5 Outdoor Trail Series 5 mile #2
12/3 Outdoor Trail Series 5 mile #3
12/11 Santa Hustle Half Marathon Cedar Point
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@RespectTheKitty Re Calories: Usually I just stick with a simple formula I read once: "1 kcal burned per kg of weight and km of running". So for example, if you weight 65kg, and you run 10km, that would be 650 kcal burned. It worked well for me, and it's super easy to remember and calculate. Unless you think in pounds and miles, it's not as nice anymore - 0.73kcal per miles and lbs, I guess.
@Stoshew71 Those photos are really cool!
@kristinegift Congratulations on your PR! And that's a really nice photo too - everyone looks so happy
The fox sounds cute, but also weird. I'm so used to them dashing off the second they notice me, if one stayed around and started following along, I'd probably be creeped out too.
@skippygirlsmom I rarely get side stitches anymore (used to get them all the time when I started running). Usually it's when I drink while running. In addition to breathing out when the opposite foot hits the ground, grabbing a pebble (or anything else) and squeezing it really hard when you breath out can also sometimes help.
I never heard that fruit juice before a run is bad - when I run in the morning, I always make myself a "juice and greek yoghurt" shake as a quick pre-run meal.
@greenolivetree Wow, you already made huge progress towards your goal. Hope your sickness doesn't slow you down for long, get well soon!
@juliet3455 Taking your recovery slow is for sure the wiser approach, compared to risking water slide hills. If you re-injure yourself, that would be one less runner to beat down the stuff growing on the trails. Plus getting injured doesn't sound like a good idea, even if there were no overgrown trails to take care off...
@cljoe7 Great work on running 20 minutes straight, and that despite the asthma. Sounds like a good reason for more cherry pies in the future ;-p
@MobyCarp Glad to hear your leg is getting better and better. I hope the work stuff doesn't stress you out too much.
@Elise4270 Woohoo, doubles! :-)
@JessicaMcB Despite the forced rest days, you are already more than halfway to your goal, that's awesome!
@ROBOTFOOD What an eventful race day! Not the kind of interesting stories you'd want to be telling after every race - but at least you got more miles out of your entry fee than everyone else who signed up for that 5k ^^
@Amandajs232 Oh no! That only happened to me once, and I got lucky and found the key eventually after backtracking a few kms.
@5512bf That sounds like a tough long run. Enjoy your well-earned rest day tomorrow!
@katharmonic You'll do great in the half! 13 weeks is a long time to train yet, and I'm sure you'll have lots of fun in your local race.
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7/1- REST
7/2- REST
7/3- REST
7/4- 13.1 RW&B HM 2:15:26
7/5- REST
7/6- REST
7/7- REST
7/8- REST
7/9- 5.0
7/9- 1.0
7/10- 4.23
July Mile goal: 23.43/70
Actual goal: Run the Red White and Boom HM well, recover well, run the Park Point 5 Mile (7/14,not racing) well and begin training for September Boundary Waters Bank HM.
Today's notes. I really wanted some Pillsbury Toaster Scrambles for breakfast today, but my weight is up, so I made a deal with myself, go for a run, and you can pick up a package on the return leg. Ended up running 4.23 miles and the last 0.7 included adding a light 4# backpack to the run. Average pace was 10:05. HR got a little high near the end, but I attribute that to a decent headwind while averaging just under 10:00/mile for the last 1.23 miles.
@kristinegift sometimes foxes get a little territorial near their dens....maybe it was just making sure you weren't a threat to it's young?
@katharmonic congrats on signing up on your first HM! you have more than enough time to get in shape for a very good run at it!6 -
@kimlight2 I know others will have more concise answers. I'll share my understanding, then sit back and let the gurus learn me up a bit. I'm inclined to believe an 80/20 mileage calculation is coming..
Everyone will be different in finding what base works for them depending on what their goals are and their individual physiological needs, 5k to ultra.
Personally, I find a half enjoyable when my mileage is an easy 30mpw.2 -
Thank you @_nikkiwolf_ ! It doesn't help that even though I set my goal at 60K I want to get to 80- overachieving issues . But I got out this morning knowing that he's leaving later today and got in a quick 3K before the babies got restless on him. Slow and steady I guess!
07/01- 4.28km
07/02- 5.01km
07/03- Rest/Weights Day
07/04- 5.48km
07/05- Forced Rest Day (Husband OOT)
07/06- Forced Rest Day (Husband OOT)
07/07- 6.13km
07/08- 6.13km
07/09- 6.13km
07/10- 3km
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@kimlight2 - Like @Elise4270 said it will probably vary by individual. Comparing last years base building with this years I do see a similarity but it could be coincidence. In both cases the point where things became a bit too much work and I noticed a loss of improvement in some way (be it fatigue, onset of injuries or also appetite/weight gain) was when my weekly running volume by time exceeded 8 hours of running/week. Another possible factor (or complicating factor) was doing 3 long runs/week (1.5+ hours).
I'm almost of the mindset that it is more about the time, as I could not have done that many long runs without surpassing that time weekly. I am quite sure there is no science behind ideal weekly training hours (I've never heard of one) but there is a lot of support outside of distance training and just about general health of doing up to an hour of cardio 3+ times/week. At my base building schedule of 5 to 6 runs/week that is 5-6 hours, but by having one per week as a long run, say capped at 2.5 hours that gives 6.5 to 7.5 hours/week with one long run. However I felt best this Spring when I was doing 42 mpw which had me doing one 5 mile LT run (2 of those were warmup/cooldown) which averaged 45 minutes to an hour, one 8 mile long run that averaged near 90 minutes, one 12 mile long run that averaged 2.5 hours, and three 5 mile easy runs that were about an hour each. All that added up to an average just a bit under 8 hours/week. After that things did not improve as well any more.
Just my thoughts.4 -
Starting the challenge a bit late, my goal is 45 miles.
7/9 - 4.0
Races:
2/7 - Super Sunday Fun Run 10K
3/13 - Shamrock 1/2 Marathon
5/7 - Disney Tinkerbell 10K
5/8 - Disney Tinkerbell 1/2 Marathon
9/3 - Disneyland 10K
9/4 - Disneyland 1/2 marathon
10/2 - Urban Cow 1/2 marathon
12/4 - California International Marathon5 -
First real long run in a month!
The last three weekends were busy with vacation / travelling, and while I did a bit of running, there weren't any runs longer than 10km. I decided to celebrate the return to long distances with some trails in the mountains. Long AND hilly was a new one for me, but I was hoping it would be a little colder further up. That didn't work out so well - despite setting my alarm, it was already 24°C/75°F when I started, so I decided to split the distance in two loops, to refill my water bottle halfway.
The first loop was a bit of an adventure, since I had decided to try a new trail, planned based on Strava heatmaps. I only saw one other runner while I was out - wearing long tights in the heat, but looking like a "real" trail runner, with poles and hydration vest and everything. I thought long pants in this weather were insane! Until I got to the really interesting part of my planned course, after about 6km. I was still able to make out where the trail should be (a 1-2m wide stretch without trees or serious bushes), but the grass and nettels there were waist-high! If the runner I saw earlier was the one responsible for the entries on the Strava heatmap, the long pants suddenly made a lot more sense. A few hours after the run, I can still tell how short my shorts were, because that's exactly how far up all the scratches go on my legs. Once I heard about people that whip themselfs with nettles, because it's supposed to increase circulation and purify the skin or something like that - if that works, I'm pretty sure I have earned perfect skin on my legs with that bit of the trail ^^
When I got back to my car, the temperatures had risen to 29°C/85°F, and I was really tempted to jump in and drive home towards a cold shower. Instead, I ate a gel, drank half a bottle of water, refilled my running water bottle, and took off again. I did chicken out somewhat and picked a less hilly course for the second half of my run. Less hilly, and less trail fun as well, that bit was mostly country roads and fields. At least I made up for some of the missed elevation by some "agility training" - I just read about using training ladders you can put on the ground for speed or agility training, but I figured an abandoned railway track would do the job just as well, without the need to buy anything, so I spent a few hundred meters crosstie-hopping. The last few kms back to the car were almost flat, but a real struggle anyway - too hot! And I had run out of water before the end. Apparently, 1.5 litres aren't enough for a 3 hour run in weather like this. I think I'll need to get myself some of those water purifer tablets that hikers use, so that I can refill my bottle on the run.
The heat and hills combined made this my slowest long run ever (or at least in the last 12 month). Strava is giving me an okay pace, but only because it reduced my running time from 3:15 hours to below 3h, taking out the 5 minute break at the car and a few times where I stopped to pick Strawberries or dunk my head underwater in a river.
Here are a few pictures (sorry to everyone who already saw them on Strava): the overgrown trail, some of the strawberries I picked along the way (really small and sour, but sooooo good!) and my "agility ladder"
With 23.3 kms today, I am now at 70.7 km (of 220km) for the month.9 -
8--- 1.0 walk
9---0.52 walk, +1.01 walk
10---1.57 walk
I think I may rethink the walking bit. It's taxing and it angers me to struggle with something so simple.
I've hit a point where I'm frustrated. @melaniefave41 suggested I take up knitting, and @runbabarun suggested a sling shot for squirrels and such. I may move on those suggestions. Maybe sling shot some knitting needles would be momentarily entertaining. I'd need a jug of hooch. Then I'd be in my right mind to terrorise, er offer help to those in the forums.
Upcoming races:
11/05/16 Jenks Half Jenks OK
12/11/16 BMW Dallas Marathon, Half
Run the year 2016 898.42/ 2016
Hopeful races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half.4 -
@Elise4270 - What is an 80/20 mileage calculation?
@WhatMeRunning - So base building isn't a specific number? You must be able to run X distance before you do Y? So I am looking at running an hour twice a week, a little longer once a week and 2 hours once a week that is kind of what base building is?0 -
@_nikkiwolf_ your run sounds both painful and amazingly wonderful!
@mobycarp glad running is getting back to normal
@orphia "The Bloody Long Walk/Run" Ha ha best race name ever!
@MNlittleFinn welcome back to the land of the running
@Robotfood like ddmom0811 I'm so sorry to laugh at your expense but I did. What a crazy morning. I'm the medal horder too - I love to get medals. "you showed up, here's your medal" yeah me!
@greenolivetree feel better soon
@kristinegift wild on the fox, they are so beautiful
Had a blast kayaking with Skip, the company we used does 1.5 3 or 4.5 hour trips. She's never done "real" kayaking so we decided on the 1.5 hour trip. We only ran aground one time while she was in control, I was just laughing so hard I couldn't help her. I'm sure my arms will be sore tomorrow since (a) she wasn't much for paddling (b) we haven't had rain since I can't remember when so the water was really low so except for a few small rapids you needed to paddle to move.3
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