July (2016) Running Challenge
Replies
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Say, I have been trying to follow everyone's post...this is a very active site. What is a tempo run? Fartlek? (Am I spelling this correctly) and taper. Thanks.
Also curious about the Japanese training program. I have read that theie athletes run long, long distances for their training....150-200 miles per week. Also doing the same with their race horses. Lani (Japanese race horse) finished 3rd in the Belmont stakes (1.5 miles) this year. He was being trained by running 15 miles at a time, pretty unconventional.
Fartlek is a Sweedish word that means "speed play". It means that you just speed up your pace for a random distance. Like I run hard to that telephone poll then go back to my normal pace till I catch my breath. Then speed back up again. It's very informal and up to you. Tempo runs are more formal and you can learn more in the group page. Just look up the main announcementsite that says Links and References then about 2/3rds down it talks about all about threshold runs.
Oh, and a taper is when you take it easy for a little bit so your body recovers just before a race.2 -
Clubs are now available on the Strava phone app!
(On iOS, go to More.)
Link to the MFP Monthly Challenge Club for those who haven't joined yet:
https://www.strava.com/clubs/mfpmnthlychlng
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Finally went for a longer outdoor run (broken up by some laundry switching in the middle) as I did 10 miles following a rainstorm mid-afternoon today. Figured after a thunderstorm, the humidity would be lower (which lasted for all of 10 minutes), but at least the overcast helped shield some sun. Was drenched (as usual) after finishing the run, but I'll do another mid-distance run tomorrow night, then will be returning to the cooler and less humid northeast Monday for 10 days.
7/2 - 9 miles
7/4 - 1 mile
7/5 - 7 miles
7/6 - 5 miles
7/7 - 1 mile (lift warmup)
7/8 - 3 miles
7/9 - 5 miles
7/10 - 11.5 miles
7/12 - 1 mile (lift warmup)
7/13 - 8 miles
7/14 - 2 miles
7/15 - 5 miles
7/16 - 10 miles
Total: 68.5 miles
Goal: 180 miles
Remaining: 111.5 miles
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
@mobycarp - Congrads on the 1:31 and AG win despite not being a new PR. Always great when the weather cooperates for a summer race.2 -
After a week of travelling and family stuff, I've returned to find that it's mid-July and I'm way behind on my running goal. I also felt crappy this morning and only managed half of the 5K I had planned to do. Maybe I won't make my goal this month. Oh well.
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Ok so long run today and it went fine. Did I tell you guys we have a stray dog problem here? I met like 2 packs of 5+ dogs today that started barking at me. I am now instinctively stop running at the fist bark I hear. First pack stopped when I stopped, one of them came and started begging for food. Second pack didn't came near me as I walked away trying to ignore it.
Ok then I was almost attacked by a couple of 2 little birds. They came swooping above me and started to make angry bird noises. I know this behavior, means they have the nest nearby. I was like "shoo shoo" and they were like "shoo shoo red shirt guy".
Saddest thing was near the end. I noticed something moving on the ground near the road. It was a small house sparrow. It was dying. Probably hit by a car. Life slipping away second by second. This is probably the saddest thing I saw since I started running.
Enough for that, I also took pictures.
Date.....Distance..Avg hr/Pace/km
July 1 - 7.7 km - 148/6:09
July 2 - 5.8 km - 147/6:56
July 3 - 11.6km - 151/6:22
July 4 - rest
July 5 - 7.0 km - 149/6:34
July 6 - 6.5 km - 147/6:32
July 7 - 4.4 km - 139/7:00
July 8 - 5.7 km - ???/7:00
July 9 - 6.0 km - 130/8:30
July 10- 7.0 km - 146/5:54
July 11- rest
July 12- 9.0 km - 146/6:30
July 13- 7.0 km - 157/6:00
July 14- 7.7 km - 152/6:07
July 15- 9.0 km - 155/6:20
July 16- 7.0 km - 140/7:15
July 17- 13.0km - 150/6:20
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k
28/08: Fox Trail Half Marathon (10k)
18/09: Baneasa Trail Run (10k)
09/10: Bucharest International Marathon (Half Debut)6 -
@AdrianChr92 I saw your off-road route on Strava and was waiting for an update here about the dog situation.
You're much braver than me! So glad you are OK.
Nice photos.2 -
@Orphia Sometimes it feels like I can't do 10 steps without running into dogs. I need to move into a big city where dogs are used to people that run around without looking suspicious
@ereck44 K here's the quick and dirty guide.
Tempo run = run at a speed you can maintain for about an hour (if necesary). You should feel like you can run faster but you shouldn't be able to talk comfortably. It's tricky to find this pace at first but practice makes perfect
Fartlek = unstructured speed workout. Just go for a run and start running hard and easy or whatever. Run 3 min hard, take 1 easy, run 5 hard, take 3 easy etc, the run is your oyster
Taper = the time before a race (days, weeks) that you start slowing down in your training to become rested for a race so you can race good.
Also about Japan. Japanese runners are all about Arthur Lydiard. It really influenced their running culture. Lydiard was one of the greatest coaches ever and he is the father of the "big miles". He made his runners run a minimum of 100 miles per week and he believed anyone could run that mileage. Look him up, it's hard to find concrete programs since Lydiard was as bad at conveying his training in words as he was a genius in coaching runners. But you can find the basic rules on google2 -
7/12....4.15 miles (rolling hills on the treadmill)--12:14 pace....exhausted after working all night and only 5 hours sleep. Still happy that I was able to run. Was distracted by getting a free phone in the mail...so too late to run outside.
Total for July thus far...27.83.
7/15....5.08 miles(rolling hills program on the treadmill) at 12:00 pace. I wanted to run a little faster, approximately 11:06 pace again, but "fried" after working 2 nights in a row and getting very little sleep. My plan is to run a long run today, probably 10 miles.
I slept 10 hours last night and feel great and I lost almost a pound over night. I am in maintenance now (for a month) but still closely monitoring the weight gain/loss. One of my mfp friends lost the weight quickly ( he was ona 1200 calorie diet) and gained 40 pounds back the next year.
Total for the month of July...32.91.
7/16 ....6 miles(fartleks)....that was a fun run! Cool weather...I started too late to run the 10 miles that I planned..so opted to run 6 today and then try for 10 tomorrow.I did almost get hit by a "smart" car at an intersection. It was funny...I saw it out of the corner of my eye, and sized up whether it would damage me more than I would damage it if we collided. On Monday, I plan to rest. New total is 38.91.
Thanks to Elise4270, Stowshew71, and AdriaChr92 for answering my questions. I will google Authur Lydiard...always interested in unorthodox training methods.
@MobyCarp: Very impressed with your race results, esp. being number 1 in your age bracket. If I race long enough, I may break into the top 100 finishers. Such an accomplishment to be number 1. I love the curved glass trophy...super cool.2 -
Tried a 6km. Felt good
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1/7: 4.5 Miles
3/7: 8.1 Miles
5/7: 6.5 Miles
7/7: 6.3 Miles
9/7: 9.0 Miles
11/7: 5.1 Miles
13/7: 6.3 Miles
15/7: 5.1 Miles
17/5: 5.1 Miles
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@MobyCarp Way to go!!! The 4 piece medal looks awesome!0
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July
2Jul - 8k
3Jul - 6k
5Jul - 6k
7Jul - 7k
9Jul - 10k
10Jul - 8k
12Jul - 5k
14Jul - 6k
16Jul - 10k
17Jul - 8k
75.7/100
I do about 3 paces per km, 7:30-40 (easy) which I do as recovery or after not running for weeks, 7:00-7.10 which I do on my longer run (10k) and 6:40-50 which I would do for 4-6km runs and was my 10k race pace. Is the 6.40 my threshold do you think or the 7? Do the differences in speed seem about right or should I adjust them?
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July:
1st. 5
2nd. 5
3rd. 5 ( Local Hospice Colour Run)
5th. 7
6th. 4
8th. 5
9th. 5 (Parkrun)
9th. 10 (Treadmill)
11th. 4
13th. 5
15th. 6
15th. 4
17th. 10
Total 75km out of 112km
Up coming races:
3rd Colour Run Done!
31st Helena Tipping Wrexham 10km
Doubled up on Friday as I volunteered at Parkrun yesterday, then after doing both runs on Friday got an email saying was needed as they had enough! So took a rest day instead!
Happy running2 -
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
7/11: 3 miles with Monday coffee crew
7/12: 5.7 miles (includes 5k XC race)
7/13: 8 miles
7/14: 7 miles (am)
.......: 6.4 miles (pm)
7/15: Rest day
7/16: 18 miles
7/17: 12.6 miles
Today's run was much more pleasant than yesterday's. I met up with some of the ladies on my Oiselle team and got some good, flat, easy miles in on the tow path. It was humid and hot, but it was shaded about 80% or more of the distance and there was a nice breeze that we didn't get yesterday, which made for some really nice pockets of cool air. Yet again though, I'd never have gone so far without company. I think summer and group running were made to be paired together!
Weekly total (Mon-Sun) is 60.7, which is my highest mileage since my peak week in April during my last marathon cycle. It was definitely a struggle this week since it was so hot and humid every morning, but it feels so good to have a 30+ mile weekend and feel energized, not exhausted. I just need to stop worrying about pace and instead focus on getting the miles under my feet.
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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Rest day today....
......but, I did get (provisional) permission to sign up for my first Full Marathon. It's 11 months until the race, and registration is in October. The race will be on my wife's and my 10th anniversary, but it's THE race I want for my first full....I'll have run 2 HM's by the time registration opens, so I'll have a better idea if I want to actually go for it. My wife Rocks!6 -
@greenolivetree Congratulations on the distance PR!
@skippygirlsmom That sounds really painful! I hope the foot isn't injured too badly.
@MobyCarp Wow, congratulations on the age group win, impressive time! I love the medals.
@JessicaMcB Even with your increased goal, you're nearly there already. Great job!
@Elise4270 Kudos on the long walk - I can't even imagine going that far with crutches.
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I had a great run yesterday! Not very fast, but I reached what's probably the #1 goal I set myself at the beginning of this year: make it all the way up "my" mountain (not all the way to the summit, I'll save that for next year, but to the cable cars top station). So sorry for rambling on about of in the wall of text that follows, but I'm quite excited about this
The Strava segment that covers most parts of that climb claims that it's a 7% grade over 10km, from 568m altitude to 1275m. That sounded really, really scary to me when I moved here, so my initial plan was to try this route twice per month and always go a little further. Until I found out yesterday that the restaurant on top is not only open during the skiing season, but also on the weekends in July and August. So if I ran up all the way now, rather then in October or November or whenever I would have built up to it following my original plan, I could buy some water there, rather than dragging all I need with me - seemed like a good enough reason to keep running all the way to the top.
I didn't actually run all the way, though. I started out with 5 min running, 30s walking hoping to converse energy that way. Still, the last 2 km of the climb were hard, those were more like 3 min running, 45 s walking... But I made it!
I took a five minute break to buy that water and enjoy the view (and to dig out my phone and buy the used road bike I've been dreaming of for a while, but until that moment was always reasonable enough to resist - I guess I was a little high on endorphines and feeling like a real athlete ). Then I started the descent. The first half is a rocky trail where you have to watch your step, the second half is a smooth road that I'd usually love racing down, but this time, my legs were already feeling tired enough that I didn't want to take any risks. I think this is actually the first time I've felt sore immediately after a run - I droped my keys when I got back to the car, and when I squatted down to pick them up, my quads were telling me quite loudly that they thought they'd done enough for the day; and when I got home, I had to walk down the three steps from the car park to the building in slow motion.
Fortunately, after some streching, a hot bath and a good night's sleep, the soreness is mostly gone. I still felt it a little on the downhills during my run this morning, so I'll make tomorrow a no-running day, but I'm already planning to go back to the mountain in two weeks and do it again, hopefully with less walking on the last bit of the climb.
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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
7/11 - 5 miles
7/12 - rest day - took Skip to airport
7/13 - 6 miles
7/14 - 6 miles
7/15 - 6 miles
7/16 - 4 miles
7/17 - 9 miles
73 of 110 miles
Got to the greenway a little late, but most of it was still in the shade, hot but beautiful. Decided not to run the 5K last night. I started doing things around the house and knew I'd be too tired. Weird thing today, my black toe nail hurt for the first time in weeks, it hurt so bad on the way to the greenway I thought for sure I'd never be able to run. It hurt for the first 1/8 of a mile and never hurt again, yeah for me, but very weird.
Off to read all the posts I missed!4 -
@_nikkiwolf_ I got excited just reading your post on your "mountain" I can only imagine what it felt like for you Congrats that is an awesome accomplishment!!! Love to see those pictures!
@elise4270 I've been on crutches more than once, walking miles on them is beyond impressive
@pthyay don't get down on not making your goal, we all have times life gets in the way
@adrianchr92 it's scary even when the dogs are domestic, I can't imagine running in packs of "wild" dogs....or birds! Quite the run you had. So sad about the little bird. Super pictures
@kristinegift super weekly mileage!
@MNlittlefinn yeah for a full.
My injury from Macy on my foot doesn't hurt at all, thanks everyone.2 -
@_nikkiwolf_ awesome job conquering that mountain!
@skippygirlsmom nice run today. Glad to hear the foot and toe are doing better!1 -
@MNLittleFinn - exciting to have your first marathon to work towards. Your wife does rock.
@_nikkiwolf_ Loved reading your account of making it up your mountain. Fantastic! Rest those sore legs.
I went for a run late this morning. The weather was surprisingly pleasant so it wasn't bad at all even though I went so late. I took it easy and purposely didn't look at my pace along the way. My legs were a bit stiff starting out but loosened up pretty well. I did 3.38 miles and then walked a bit to a coffee place. Had a nice iced latte and walked home.
That finishes off the week with 24 miles, which exceeded my goal of 23.
Miles for July
4
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