August (2016) Running Challenge

Azercord wrote: »

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?

You've already got several replies talking about paying attention to your heart rate. I'll put things a bit more simply: If you can only sustain a pace for 8 miles, it's too fast to be your long run pace.

My favorite cautionary tale: I've been running with a pace group targeting an 8:30 pace for about 2 years. When we get just the core of regular marathon runners, we tend to push a bit and average 8:15. The marathon runners in this group are fine with an 8:15 pace for distances up to and including 22 miles.

In the 4th quarter of 2014, we had a guy join us who seemed fine with the 8:15 to 8:30 pace. But the pace leader was only doing the half marathon distances because it was his off season. I was running the marathon distances, even if it meant running the last part without a pace leader. And I'm a bit faster than the average in this group, so I'd run the back half closer to an 8:00 pace.

Anyway, we had a couple of runs structured as 8 + 8 miles. Mark stayed with us fine for the first 8, then decided he'd run the back 8 with me. Both times, he broke down around 12 miles. While Mark looked fine running at an 8:15 pace for 8 or 10 miles, for longer than that he really needed to slow down to around a 9:00 pace. Failure to do so was hazardous to his health.

That's what it looks like when you push the pace harder than you should for the distance. You end up being forced to slow to a walk before the end of the planned run. No doubt @Stoshew71 can tell us in some detail why this happens, but the fact that it *does* happen is evident from simple observation.

In the category of deja vu, last Saturday I paced 17 miles at a 9:00 pace. There was a guy who was having trouble keeping up in the first 10 miles. He reminded me a lot of Mark, just 30 seconds per mile slower. He so wanted to run a 9:00 pace, but it was just too fast to be an easy run *for him*. I expect he was more successful when he dropped to run with the 9:30 group for his last 7 miles. Same symptoms, easy diagnosis. He couldn't hold the pace for longer than 6 or 7 miles, so it's too fast for his long easy runs.

Thanks to everyone for their advice on the poison ivy. I went to the doctor yesterday and he prescribed a tapering dose of Prednisone. ((thank God). The itching was much improved and I actually was able to work Wednesday night. Afterwards, I slept 5 hours. Then my first run in August. 4 miles at pace of 11:48. Not sure if I was feeling better being on Prednisone, but I originally wanted to run at 85% max heart rate, but in the middle of mile 3, I was starting to feel really great and kicked it up a notch in mile 4. I finished strongly without breathing hard, probably about 92% max heart rate. I am still using a heart rate monitor and stop watch to gauge my pace. The temperature was 91 degrees, heat index at 96...not sure of the humidity, but it was really humid.

My trip to the doctor was interesting. The assistant placed an oximeter on when checking me in, and I could see the worried look on her face. I explained that my heart rate runs low, around 50-52 due to being a runner. She told me that she was glad that I told her because I registered at 48.

Still have rash on arms and hands but it has faded from my face and neck. The itching is the worst. I am hoping that goes away soon. I really didn't feel more itchy after sweating but only ran 4...so we'll see when I run farther. Still felt good to get a run in.

August 4...4 miles. August goal is 85 miles.

kristinegift wrote: »

My run mantra today whenever I wanted to slow down was, "Fatigue is a feeling!" I just listened to the Marathon Training Academy podcast episode with Tim Noakes who claims that fatigue is an emotion, not a physical fact (it's a good episode; I'd recommend it!).

@kristinegift "Fatigue is a feeling".... Thanks, I'll be using that mantra!

shaunamaki1979 wrote: »

Hi All, I'm new to the group. I am also new to running. I am setting a goal of 50 miles. I've logged in 11.78 so far this month. My heels are covered in band-aids. Hope that's just part of the "fun"!

@shaunamaki1979 Welcome! Oh, dear, that should not happen.

Are you wearing non-running sneakers like Converse or something? Just a thought to add to other's comments.

Your running shoes should feel like puffy clouds for your feet on your very first run.

Stoshew71 wrote: »

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.

@Stoshew71 That was really, really helpful information.

I liked this bit from the second link:

"What is the practical upshot of this finding for you? It means that you shouldn’t bother to submit to blood lactate testing to determine your lactate threshold. Your blood lactate levels during exercise are essentially meaningless. Instead, have your ventilatory threshold determined through a VO2 exercise test. Or just pay closer attention to your pace and/or heart rate the next time you experience that loss-of-breath-control feeling. That’s your ventilatory threshold right there. Most of your training should be done below it; a modest amount right at it; and a small but consistent amount above it."
Read more at http://running.competitor.com/2013/10/training/whats-the-ventilatory-threshold-and-why-does-it-matter_18338#ezUc3Tjl7rZW2wbu.99"

Strava Premium now has "Beacon".

http://blog.strava.com/turning-on-the-beacon-12207/

"Beacon, our newest Premium feature, is the note on the fridge for the connected athlete. Instead of a lonely sticky note, Beacon safety contacts will get to see where you are during an activity in real time on a map. If you aren’t back on time, they can check to see where you are or if you’re stopped. If something were to happen to you, they’d be able to see your GPS location."

Thanks all for the running shoes suggestions. I am sure I could find a running store, but I'll have to do a little searching. I am running in Nike Flex Experience RN's. I also bought a pair of Merrell Unifly trail running shoes as I plan to run on the trails in the state park in my area. I think I just have a narrow heel because I can feel it sliding around a bit. I will try a second pair of socks today to see if that helps. Otherwise, I am going to see about being properly fitted.

@_nikkiwolf_ i love that meme. i guess i was a runner from the start

mbaker566 wrote: »

@_nikkiwolf_ i love that meme. i guess i was a runner from the start

Looks like I'm exactly the same as well... nice to know where I fit in. lol

@jzazj - welcome to the group!
@TattooedDolphinGirl78 - Awesome job on the new PR!!

8/01: Off, rest day
8/02: 4 miles, easy + strides + strength training
8/03: 8 miles, fartlek
8/04: 4 miles, easy + strides + strength training
8/05: Off, active rest day - leisurely biking and walking + core
Total: 16.1 miles

Run overview:
Active rest day today. I'm planning to walk to and from the lab; I usually bike it but feel like my legs could use a bit of a stretch! And then my boyfriend and I have a ~12 mile (very leisurely!) bike ride/picnic planned for the evening! Plus some pokemon catching I think haha. Now I just need to make sure I fit in core today; I've been bad this week and haven't done my core routine a single time yet -_-





Upcoming races:
8/07: Chicago 10K
8/26: Rock the Night 5K
9/10: Chicago Women's Half Marathon
9/25: Lifetime 5K
10/09: Chicago Marathon
10/30: Hot Chocolate 5K
11/27: Space Coast Half Marathon

@ariceroni Thanks!

8/1 - 6 miles
8/2 - 6 miles
8/3 - rest day
8/4 - 6 miles
8/5 - 6 miles

24 out of 110 miles

Congratulations @TattooedDolphinGirl78 on the PR!

Goodness, being sidelined I've forgotten all out PR's! I hauled the trash cart to the curb this morning and was winded.

@5512bf love the profile pic!

@greenolivetree I hope you figure out what's going on with that calf. Mine hurt incredibly with a hop test, I thought it was a stress fracture. Seemed to be shin splints with hip imbalances..

@ereck44 I was shocked when I watched or read something about the running boom, the time when Bobbi Gibb ran Boston, women's uterus would fall out if they ran, and when shoes for running were not a thing. I suppose the sport was named Jogging. It's funny to see it in the movies!

Thanks @Elise4270!