August (2016) Running Challenge
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After a serious lack of motivation so far this month...
4th August - 4km
2016 Races
April 2016 - Spring Wolf Run
June 2016 - Summer Wolf Run
September 2016 - Autumn Wolf Run
November 2016 - Winter Wolf Run1 -
8/1 - 2.23 - HS XC Practice
8/2 - 6.0 - Easy
8/2 - 4.15 - Easy
8/3 - 15.03 - Easy
8/4 - 6.0 - Recovery
Total 33.41 of 285 miles
Nice easy recovery run. Legs felt pretty good once I got about half mile in and got fully woke up. Tomorrow is another middle distance run of 11 miles.
@kristinegift I warned you guys if someone bragged about running in 60 degree weather I'd strangle them. I guess since you ran in 59 degree weather you get a pass. I haven't seen a morning less than mid 70's for at least 3 weeks. I'm hopeful that all this suffering will pay off in October.
@MNLittleFinn how do you know you are too fast? Are you wearing a HR monitor? If your easy runs have been landing in the 9:40's it's not inconceivable that 9:00 flat would be a good tempo pace.2 -
@greenolivetree non-runners just don't get it haha
Brings to mind a quote by Ronald Rook: "I don't run to add days to my life, I run to add life to my days." Now I need to stop procrastinating and go run before it hits 85+ here. Oh wait, too late... @kristinegift please send some of that cool weather my way! 5 -
8/1 - Intended to run 4, but oversleeping and a thunderstorm kept it from happening :-(
8/2 - Bodypump class, followed by Abs/Core class. I may be too uncoordinated for this ab stuff...I feel like a bull in a china shop for sure.
8/3 - 4.11 miles. Cool but foggy/sticky. Felt like running through a shower.
8/4 - 5 miles on treadmill (Trek class). The Y was so humid, kinda felt like I was outside anyway.
@greenolivetree - Amen! Total eye roll!
@Orphia - beautiful morning! Love the hat!
@Stoshew71 - I am glad that your myriad posts don't fence us in.
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@Stoshew71 - I am glad that your myriad posts don't fence us in.
https://www.youtube.com/watch?v=6zXDo4dL7SU 3 -
1 Aout - 0
2 Aout - 2
3 Aout - 2
= 4 miles (Target: 32)1 -
ceciliaslater wrote: »@skippygirlsmom - Sadly, we're moving about 90 miles from the old house to the new and are still doing it this way. We debated the moving truck idea, but decided this was more practical because we have to build fences and chicken coops before we can get the animals all moved--which means I'd be going back and forth anyway. Gary is staying at the new house throughout the week and working on fences in the evenings. I'm helping on the nights that I'm there and on the weekend. Hoping to be totally out of the old house next week. Only have to finish one dog fence and build a chicken coop to make that happen (we aren't taking existing coops with us because they're heavy and awkward to move, plus we have a better design plan in mind).
At least my work is in between the two houses, so I'm able to do the shuffling pretty easily!
@greenolivetree - I'm with you on the snow days thing. I grew up in northern Missouri, which is far enough north that snow is a pretty regular thing and people could handle it. My first snow in Oklahoma was a rude awakening. For one, the state does not keep well stocked on the necessary supplies to clear the roads, and they tend to be more reactive than proactive, so roads tend to be in horrible shape by the time they get out to tend to them. Plus there's the fact that the snow plows ALWAYS take giant chunks out the of road surface while plowing...
And on to the regular drivers...you constantly see people out romping down on the gas and brakes and causing themselves to wreck. Or cutting people off like they normally do, not taking into account the increased stopping distance. Seriously, snow/ice driving is not that hard! Leave lots of space between you and others and do everything gradually.
Last year, I made the mistake of driving my husband's Pontiac G8 GT to work on a day when it was supposed to be cold but clear. It ended up snowing and I had to make the 40 mile drive home in that car (rear wheel drive, 450HP). It honestly would have been fine, if it weren't for people constantly pulling out in front of me, not realizing that I was going slow and leaving a 1/4 mile between me and the next car because I was driving on a solid sheet of ice and couldn't stop. Oh, and the whole having to shift into neutral at every stop light so that I didn't slide sideways into the intersection (car power overpowering the brakes due to ice). But I STILL made it home safe. LOL.
@ceciliaslater tell me you get tons of awesome fresh eggs.
Also my husband and I are living in Haiti where he's lived his entire life. When we move to the US it could potentially be to MA so stories like this terrify me! I'm so worried about him driving on US highways (the fastest you can go on these awful roads is 45-55mph) let alone in wet weather...0 -
@5512bf I'm kind of a McMillan Junkie, I use the paces from his calculator for training. That said, Average HR, (including wU/CD) was 161, with a max of 172. So, I may not have been too fast...but it was outside of the zone I was aiming for.0
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greenolivetree wrote: »Text from non-running friend *huge eye roll*
Oh them dang non runners!
This person's sounds like they want to be a runner but is looking for excuses
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I was in vacation. At the beach. I ran at said beach.Now I must check in
Also got a few pounds fatter
Date.....Distance..Type/min/km
August 1 - 6.6 km - V.Easy/7:00
August 2 - 7.4 km - Reps/4:00
August 3 - 7.6 km - V.Easy/6:50
August 4 - 6.4 km - Easy/6:15
GOAL
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 49:03
28/08: Fox Trail Half Marathon (10k)
18/09: Baneasa Trail Run (10k)
09/10: Bucharest International Marathon (Half Debut)
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Today's run was HOT, HOT, HOT, like soup, ugh... but I still performed better than the previous two runs, so I'll take it.
Happy Thursday!
1/8: REST
2/8: 5.30 km + 20 mins yoga
3/8: 5.38 km + 20 mins yoga
4/8: 5.39 km + 20 mins yoga
Current PR : 5K in 35:06 / 10K in 1:17:??
Races:
6/8: Colour Vibe 5K
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run3 -
Date Miles today - Miles for August
8/1 9 miles - 9
8/1 4.5 miles - 13.5 << Daily Double
8/2 9 miles - 22.5
8/2 4 miles - 26.5 << Daily Double
8/3 5 miles - 31.5
8/4 9 miles - 40.5
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Rocket City Marathon - 12/10
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1-stung by a bee yesterday. was told i shouldn't run today
2-leg was doing well but woke up in pain this morning and a little swelling, putting run off till tomorrow just in case.
3-1.66 mi and an 1hr of foam rolling class.
4-nothing yet
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08/02 3.4 miles
08/03 2.5 miles Learnt my lesson of listening to my body now the hip is rather painful so a few unplanned days off in my future hoping its only a few days with stretches.
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@zmcgrandles Hope your hip feels better soon.0
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8/1 - 6 miles
8/2 - 6 miles
8/3 - rest day
8/4 - 6 miles
18 out of 110 miles
@juliet3455 ha ha she did have her running stuff in the car. Even through "official" XC practice doesn't start until Monday she stayed at school to do speed work on the track by herself. Coach called me "hey is that my Skippy I see out on the track", yep it probably is, his reply "I love that girl". I think this time being with my mom was different than her usual visits, my mom isn't in good health and in the past months has declined fast. Skip spent a lot of time helping her and not as much time playing as she has in the past.
@respectthekitty good luck to your son in middle school. I used to tell Skip, if you can survive middle school you can survive anything!
@kristinegift 59F did you wear a jacket???? I was thrilled to see 70 this morning.
@chelzfit 11 min mile is not slow I think if everyone here wrote their average pace for their runs you would see a lot more 10+ min mile paces then you would see folks who run 9 and under min miles. This time of year (summer here) I'm easily a 11 - 11:20 pace for 5 - 9 miles. A mile is mile is a mile whether it takes you 5 minutes or 15 minutes to get there.
@tattooeddolphingirl78 I get startled that your picture keeps changing, love it!
@shoshew71 I had a lady come up to me and Skip's Coach at the middle school the other day and tell us that running ruined her knees and that she wanted to know what he does to take care of the kids knees. She went on and on. Now Skip's Coach is the sweetest guy, he is very patient, doesn't get upset very even. When she walked away he said "are you kidding me?". I hate when people tell me running is going to ruin me.4 -
OK @Stoshew71 @MNLittleFinn @5512bf (and anyone else that wants to chime in). I'm fairly new to the long distance stuff and I think I may be running a bit too fast but I'm not 100% (nor how much I should slow it down to). I'm currently running between a 7:30-8 minute pace and I can hold this for about 8 miles (when I do 20k I tend to slide into the 8:30+ range) but my HR is around 165-170 which sounds like it is a bit high from what is posted here. Should I slow down or is this a sustainable thing? I don't think I'll train much past a 20k because of time restrictions so how should I approach this?1
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OK @Stoshew71 @MNLittleFinn @5512bf (and anyone else that wants to chime in). I'm fairly new to the long distance stuff and I think I may be running a bit too fast but I'm not 100% (nor how much I should slow it down to). I'm currently running between a 7:30-8 minute pace and I can hold this for about 8 miles (when I do 20k I tend to slide into the 8:30+ range) but my HR is around 165-170 which sounds like it is a bit high from what is posted here. Should I slow down or is this a sustainable thing? I don't think I'll train much past a 20k because of time restrictions so how should I approach this?
I can relate to the time restrictions, since I run first thing in the morning before work. If I wake up late, I tend to push it harder than normal to get done in time.
As far as numbers, in order to use HR as a guide, you have to know (or estimate very closely) what your max HR is; then you figure out your different training zones based upon percentages of your HR. I never used this and rarely wear my HRM, but many swear by the Maffetone formula.
Now what I will suggest, if you already have a base and are consisently running the same volume week after week, you don't want to run every single run at the same pace. You are going to want to start adding different variety of workouts at various paces to stress the different systems. But the bulk of your running should still be in the easy pace range.
As I posted yesterday, 2 videos about easy paced running. It's about 60-65% of your max HR, or if you go by feel, you should still be able to carry on a conversation without it effect your breathing.
Any running lasting longer than ~90 minutes will be much slower than your shorter runs.
1) ~60 minutes is the limit that you can sustain your LT pace. So running beyond that will result in paces much slower than this.
2) The longer you run, you will begin to exhaust your slow twitch muscle fibers forcing you to engage your med twitch and fast twitch muscles (muscle fiber recruitment ladder). According to studies, once you activate your fast twitch muscles, you will breach your ventilatory threshold (breathing will become more rapid).
I'm not sure if any of that helps, but it should explain why certain things happen.
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@Twallace101 Welcome to the group!
@Orphia Those pics!!!
@jlyeki Good luck with your foot.
@MandaNar You're off to a good start
@djspacecaptain You're already ahead of schedule
@kristinegift I'm going to pretend I didn't read 59F so I don't have to hate you :-p
@MNLittleFinn There you go, putting me to shame again
Nice run!
@sara_bear84 Now that you've gotten started, just keep the ball rolling!
@ariceroni Love the quote
@ceciliaslater YES! Oklahoma and Arkansas are simply not equipped to handle snow. I generally stay home but hubby always goes to work and he's never wrecked. When I do go out, I just go slow and space out (from the other cars. LOL) so I don't have to brake.
@MaVieEntiere Don't let us southerners scare you. If you move to MA they should know how to drive in snow. LOL My dad has been to Haiti many times
@Elise4270 I'm not quite sure why my non-running friend was even reading an article from women's running magazine. Haha! She hates exercise of all forms. I don't even talk to her about running anymore because she was so awful about it. We're fitbit friends and she was questioning the other day how I was getting so many steps. ***crickets chirping***
@Stoshew71 Great video clip
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@Stoshew71 I'm might just have to give the HR thing a try, I always wear my fitbit but I hardly ever check it especially during a run (I zone out a lot) but I will just have to up the effort there and make it a habit. I would prefer to do the conversational one but I don't ever have anyone to run with. My wife and I trade days so that someone is home with the kids (both young) and no one at work will run with me because they are babies and thing 100+ degrees is "too hot"
From the looks of the HR calculation I need to slow down by about 20 bpm so I'll give that a shot. 0 -
@Azercord
I'm one that swears by the HR monitor. I've had my trainer do a blood lactic HR test to determine my exact lactic threshold and set my zone based on that. Sometime the percentages alone are off a bit, but could get you close. My threshold is 172 with max at 200ish which puts my threshold at 85-86% of max. Some others might be only 75% of max and some at closer to 90%. If you are going to train on HR zones i feel it's important to know where the zones are so you can do the various workout in the correct zone. I also loosely use the 80/20 method where 80% of your runs should be easy, at a pace you can carry on a conversation. My easy pace based on percentage of HR is less than 75%, or under 150 BPM. Typically i'll average between 138-145 on my middle distance and long runs. I generally try to avoid anything in the mid to upper 150's and 160's unless I'm doing speed work. If i stayed at the 60-65% of max like @Stoshew71 posted, I personally would not get a good workout. I can still have a conversation at 70-75% but that is not the case for everyone, generally only those who have worked a couple years building a solid base easy miles.
Based on your age, 165-170 might be a bit high for an easy paced run using Fitzgerald's 80/20 method. But without knowing a lot of other variables it would be difficult to estimate where it should be. As far as Maffetone formula, it's WAY off for me as well. 180-43+5 puts my Aerobic max at 142. That's just approaching my transition from warmup to aerobic based on my HR test. I ran my last Half Marathon at an average of 166. The problem with all the formulas is as you train you can increase your fitness and move those numbers up. I'll agree with stoshew that you should mix-up your running paces. I will often throw in a 8-10 x 100m strides in the middle of a run. After a really taxing run like I did yesterday I'll do a recovery run where I aim to keep my HR & pace lower than normal. Once every 10 days or so i'll do a threshold/tempo run, and i've been know to throw in a fast finish on a long run. As my Marathon gets closer i'll transition into less tempo work and more VO2max workouts. Every author of every plan has a specific method for arraigning the runs based on their training or the training of others.
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A lot to catch up on when you miss a day!
@lporter229 - The Nimbus and GT-2000 have similar cushioning, but the Nimbus is softer whereas the 2000 cushioning is more dense. I happen to like the Nimbus better in that area because I like the feeling of a "cloud like" run, but I get more support from the 2000 so I'm sticking with that for now.
@_nikkiwolf_ - Confession - I quit through the first YAYOG workout. I didn't realize he has you use props (doors, chairs, etc) so I quit halfway through to just review the exercises instead of trying to figure them out as I go. I'll complete the first workout in full tonight. From the preview I got it definitely seems like a great workout, though, and I really think I could benefit from it if I do it consistently (just like you were saying). Funny how I look forward to 2 1/2 hours of running but can't find the motivation for 30 minutes of strength. Something I'm working on!
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Re: Non Runners
Last week at work, one of my coworkers, who knows I run and is the only one who will talk to me about it, asked if I had a run planned for that afternoon/evening. I noted that I was supposed to be doing 4 miles, but I wasn't sure if that was going to happen with the storms rolling through. (We had torrential downpours that day, and I never did make it out.) We then got to talking about my half marathon training, and I noted that my next long run was 7 miles.
The new girl who sits between me and the coworker who was having said conversation chimes in and goes, "Wait, you're going to run 7 miles all at once?" To which I replied, "Well, yeah. I have to if I'm going to be in good enough shape to run 13.1 in a month and a half." She then asks, "But that doesn't make you tired? I can't run for more than a couple minutes at a time." I replied that if you pace yourself properly it's doable, and that I would, of course, run the 4 miles faster than I would run the 7. She then asked me how long it would take me to run the 7 miles, and I noted that I am kind of slow right now, quite a bit slower than I had been at one point, but I could probably do the 7 miles at an 11 minute per mile pace, so it would probably take me somewhere around an hour and twenty minutes to finish. Her response was, "Oh. So you don't run for 7 miles...you JOG." All I could say was, "Yeah, I guess." and I walked away.4 -
instantmartian wrote: »Re: Non Runners
Last week at work, one of my coworkers, who knows I run and is the only one who will talk to me about it, asked if I had a run planned for that afternoon/evening. I noted that I was supposed to be doing 4 miles, but I wasn't sure if that was going to happen with the storms rolling through. (We had torrential downpours that day, and I never did make it out.) We then got to talking about my half marathon training, and I noted that my next long run was 7 miles.
The new girl who sits between me and the coworker who was having said conversation chimes in and goes, "Wait, you're going to run 7 miles all at once?" To which I replied, "Well, yeah. I have to if I'm going to be in good enough shape to run 13.1 in a month and a half." She then asks, "But that doesn't make you tired? I can't run for more than a couple minutes at a time." I replied that if you pace yourself properly it's doable, and that I would, of course, run the 4 miles faster than I would run the 7. She then asked me how long it would take me to run the 7 miles, and I noted that I am kind of slow right now, quite a bit slower than I had been at one point, but I could probably do the 7 miles at an 11 minute per mile pace, so it would probably take me somewhere around an hour and twenty minutes to finish. Her response was, "Oh. So you don't run for 7 miles...you JOG." All I could say was, "Yeah, I guess." and I walked away.
Just wow...2 -
08/01 - 4 miles
08/03 - 4 miles
You guys - I ran completely PAIN FREE last night! I got some orthotics to try out a few days ago and I'm not sure if it's those, the stretches/workouts, or everything combined, but I was giddy. Trying to stay calm and avoid doing too much too soon, but I feel like I'm going the right direction which feels great.
I am a little worried about the HMs I have in September... Only 5 weeks away and I've only run one double-digit run in the past 7 weeks. Not sure there's enough time for me to progress back up to HM mileage. Any thoughts?
Keeping my goal mileage low for now, but will definitely raise it if my knees remain healthy.
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2/8: 3.7 Miles
4/8: 10.1 Miles
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https://www.youtube.com/watch?v=q37l1tgdudk
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