October (2016) Running Challenge
Replies
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MrsDunbar2010 wrote: »I am just getting back into running/working out after suffering from a concussion and a neck compression injury for over 4 1/2 months - I did my first 5k today in 4 1/2 months - man I missed running
Nice to meet everyone
Welcome aboard!1 -
Advice time again...
I have my first HM coming up on November 6. My longest run to date was this past weekend a 15km run. So...feeling good about being ready for 21km in 5 weeks.
Question...after my Nov 6th race, how much time should I give my body to recover afterwards? Not sure what to expect.0 -
Tapering is hard. Did my 4 miles tonight and despite also doing a (cut-short) swim earlier in the day I really wanted to go longer. Still, feeling some light latent soreness in the legs/knees, but a few more days of less mileage & biking should get me to 100% by Sunday.
With the hurricane going by the eastern coast of the state, I ended up setting up a backup flight for Saturday in case I can't get out Friday. Hopefully I won't need it, but booked it on Southwest, so I can just use funds for another flight if it doesn't work out.
10/1 - 5 miles (w. 5x800s @ 6:00 pace)
10/2 - 8 miles (finished at MP)
10/3 - 4 miles
10/4 - 4 miles
Total: 21 miles
Goal: 140 miles
Remaining: 119 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 - 4:43:56
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 134 -
Reposting due to an unfortunate remaining mileage number (now written out in longhand)...
Just 4 easy taper miles. Setup a backup flight for the Chicago marathon. Keeping my eating in check is tough as I've cut back on the biking/swimming this week as well.
10/1 - 5 miles (w. 5x800s @ 6:00 pace)
10/2 - 8 miles (finished at MP)
10/3 - 4 miles
10/4 - 4 miles
Total: 21 miles
Goal: 140 miles
Remaining: One Hundred and Nineteen 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 - 4:43:56
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 133 -
October Goal: 40 miles
So far: 6.55 miles
Oct 1. Mud run 5k Obstacle course with my pup. 3.1 miles. Done!! ✅✅✅
Oct 2. ACTIVE REST Done!!!✅✅✅
Oct 3. Camp Gladiator workout Done!✅✅✅
Oct 4. BAY AREA RUNNING CLUB 3.45miles done ✅✅✅
I'm pretty new to running.
2014 total: 22.68 miles
2015 total: 19.83 miles
NEW Year's Resolution! Run a 5k Every Month!
2016 Runs:
1/30- Mardi Gras 5k .
2/14 - Paramount Break-A-Leg 5k .
3/18 - Lucky Trail 5k.
3/26- Inflatable Obstacle Course 5k.
4/2 - Pet and Owner Fun Run 5k. with pup, Ches.
4/16- Wine Run 5k.
4/2 - Gritty Goddess 5k Obstacle course/Mud Run
5/1- Santo De Mayo 5k at St Arnold Brewery. My Birthday Run!
5/21- Renaissance Obstacle course and Mud Run 5k
6/27 - Las Vegas Strip 5 mile Run
7/16 - Sunset 5k for Ainsley's Angels
8/24 - Midnight Run 5k with pup, Ches
9/10 - 9/11 Travis Manion. Heroes Foundation 5k.
9/18- Toughest Kemah 10k. - My first 10k :-) 1hr 28min
10/1 - Original Mud Run 5k Obstacle Course with my pup, Chester
Races to Come!
10/15- MuckFest Mud and Obstacle 5k run
11/24- Turkey Trot 5k
12/3- Inflatable Obstacle Course 5k
12/18- Santa Hustle 5k
2016 Goal: 225 miles
So far: 197.683 -
@jodilynnsanders5104 That is a loaded Question. Since we are all at Different Fitness/Experience levels.jodilynnsanders5104 wrote: »Advice time again...
I have my first HM coming up on November 6. My longest run to date was this past weekend a 15km run. So...feeling good about being ready for 21km in 5 weeks.
Question...after my Nov 6th race, how much time should I give my body to recover afterwards? Not sure what to expect.
At my first HM I did a 2km walk the next day and a 5 km run at 3 days. Then I pretty much dropped back into my normal Avg run schedule which can be compared to the last 2 weeks of a HM Training cycle before the taper.
At my last HM the group I was with did a 10km Mountain Hike the next day and 2 days later I was on a Ski Hill making runs and having fun. Not exactly what you would call a typical " Recovery Routine - Exercise".
@MNLittleFinn recently completed his first HM - maybe he could give a little feedback.
As a minimum I recommend a good brisk walk or a short easy run as a leg stretcher.
If running hurts drop into the Brisk Walk. If walking hurts - go home and Foam Roll the heck out of your sore points.1 -
jodilynnsanders5104 wrote: »Advice time again...
I have my first HM coming up on November 6. My longest run to date was this past weekend a 15km run. So...feeling good about being ready for 21km in 5 weeks.
Question...after my Nov 6th race, how much time should I give my body to recover afterwards? Not sure what to expect.
@jodilynnsanders5104 I think there are too many variables know for sure. The day after my HM I had an 8 mile run, but the day after my full there was no run in me.
I'd see how you felt the next day and go from there. Plan for at least a good power walk but if you feel up to a run, go for it. Just make sure it's a slow recovery run.
Sounds like you're on your way to a great race!
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2 miles today, 4.1 miles so far this month 5
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I'm late, but I'm in! So far 7 miles. Goal is 60+5
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another 2 today so 4 in total4
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jodilynnsanders5104 wrote: »
@jodilynnsanders5104 Not to steal @Stoshew71 's thunder, but it's his fancy, has-a-ring-to-it term for double runs when he runs in the morning and again in the afternoon/evening. A few of us do them, myself included, but I don't call mine DAILY doubles because I don't do them quite as many days per week as @Stoshew71 does 2 -
@kristinegift Congrats on the new shoes! I already admired the pic on Strava
@KatieJane83 That sounds like an interesting plan. Kudos on your "first official training run"
@MobyCarp Oh no, that's bad news! I hope with the exercises the PT gave you, your Achilles will recover soon.
@katharmonic That's an awesome goodie bag. You really got a great running club!
@MrsDunbar2010 Welcome to this group
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I did another run in the Merrell Glove shoes last night, this time for 3.6km. Still no soreness or anything today. I think I'll stop being careful about "getting used to minimalist shoes slowly" and just use them like regular running shoes from now on, at least for a short run or two per week.
Along the way, I decided to sprinting up a (short but steep) hill in my neighbourhood, and bet my past PR on that segment by 2 seconds. Doesn't sound like much, but it was enough to snatch the course record
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6.5km tempo run this morning (7.2 inc. warmup) - really didn't fancy it when I got up and everything felt stiff, so did a quick yoga routine to stretch out/loosen up and forced myself to go. Warm up and first few minutes felt quite hard especially was was very windy. I did settle in and was pleased I was able to maintain my pace throughout and finish fast, which meant another few seconds off my (GPS) 5k best - now down to 29:03, (from 29:15).
A bit of bad planning on my part means I'm going to be on my feet all afternoon and lots of walking so suspect I'll be shattered tonight - at least I'll have no trouble meeting my calorie target!
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10/1: 20 miles
10/2: 4.6 miles (am), 5.4 miles (pm)
10/3: 6 miles with the Coffee Crew
10/4: 5 miles (am), 10 miles (pm)
10/5: 5 miles
Five easy miles with a couple running friends this morning, and also my last run before I fly home to Iowa tomorrow for the weekend!! Tomorrow will definitely be a rest day, as I'll be leaving my house around 3 am to catch a 6 am flight
And once I land, I still have a four hour drive to get to my parents' house. It's going to be a long, long day!
Upcoming Races:
10/8: Coe College Homecoming 5k (Goal: 21:30 or better)
10/16: Superhero Halloween Half Marathon (Goal: 1:38 or better)
11/20: Philadelphia Marathon (Goal: 3:30 or better)
3/26/17: Philly Love Run HM
5/14/17: Delaware Marathon Running Festival HM
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@jodilynnsanders5104 my name got mentioned about recovery time after a HM. I took 4 days off after my forst HM, and I took 3 days off after my last one, a week and a half ago, I took 3 days off completely. Then I just started with easy running again. After my July HM, I had to get back into training again within 2 weeks, but after this last one, I have all winter, so I'm taking it slow and easing into training, really working on keeping my HR in zone 2 for as much as my runs as possible.2
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10/1- 4.04 miles
10/2- Rest/Travel day
10/3- 3.47
10/4- 5.03
10/5- 3.0
Total: 15.55/60
Today's notes: I really hate running without my Garmin. Sure, I can track my run using Strava on my phone, but not being able to check my HR, or even have HR data to look at later, is a royal pain. I ended up running too fast ~9:30 so I'm pretty darn sure this would have been a mid to upper z3 run if my HR monitor was on me.....I can't wait until my charger arrives!
Other than that, it always feels good to run!2 -
@_nikkiwolf_ - you've got the record! That's awesome! Glad the shoes are working out. I am too nervous to go the minimalist way.
@ohhim - good idea on the flight! My cycling friends and I were all texting yesterday how will we get our Saturday ride in if the storm hits?! There will be a lot of yells of "debris right!". I think I wished you good luck for Chicago about 3 weeks ago. Confused I guess. So good luck this weekend!
@Stoshew71 & @kristinegift - we have monthly fire drills at the high school where I teach. Sadly we now have quarterly active shooter drills. Although we call them Code Red drills. What I hate is that if someone is out of class in the restroom when it starts, we have to lock the door and we can't let them back in, because there could be someone behind them. I don't think I could do that if it wasn't a drill. But let's not think about that.
Used my new Garmin Fenix 3 this morning on the run. Still lots to figure out. Since it was dark out, I had trouble reading it unless I shined one of my running lights on it. There is a light button on it, but I'm not coordinated enough to hold that while running. Also I somehow paused it because at one point I looked down and it said "RESUME". So I did. It looks like I paused for only .4 miles so that's good (since I'm still using endomondo as well). It kept vibrating or buzzing me, and I have no idea why. I need to read the instructions.
Also, I had to tighten it up because I thought I was going to end up with a bruise on my wrist bone because it was banging against my wrist.
And I used the amazing Roll Recovery R8 Massage Roller afterwards. It's like having my own masseuse!
10/1 - 5.1 miles
10.2 - 7.3 miles
10/3 - travel/rest day
10/4 - rest
10/5 - 5.2
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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Ok so my Ticker didn't add my km's today....strange so I ran another 5.5 today for a total of 11km, 59km to go to reach my goal for the month4
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10/1 - 12.2 mile group run. It was a nice cool morning.
10/2 - Rest day with much over-eating.
10/3 - Overslept, but squeezed in a short 3.1 miles.
10/4 - Bodypump class, then a TOUGH Abs/Core class. Finally won the Snooze Button Battle!
10/5 - 5.06 miles. After last night's rain, we have officially begun slippery leaf season.
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October goal: 50 miles
10/1: 1.75 miles
10/2: 3.15 miles
10/3: 2.25 miles
10/4: 2 miles
Today: 2 miles
Total/October: 11.15 miles6 -
So I've been SERIOUSLY slacking this summer . . . really my own fault and have no one to blame but myself. So to ease myself back into running I've decided to make October my marathon month in that I will run at least a marathon distance over the month (hopefully more, but since I'm just getting back into it I don't wanna go too crazy although my body is saying run more, run more, run more lol).
So goal: 26.2 miles
October 5 - 1.7 miles
Distance to goal: 24.5 miles6 -
@jodilynnsanders5104 I had this bookmarked about HM Recovery. Not sure if will provide any insight beyond that already provided by your Running Friends.3
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1/10: 5.09 km (running and squatting in a cornfield scaring people in my PT job for Halloween season)
2/10: REST
3/10: 5.02 km (1/3 interval, 2/3 steady treadmill run) + 20 mins yoga + strength exercises (arms and core)
4/10: 5.01 km (steady treadmill run) + 20 mins yoga
5/10: 5.16 km (minimal progression treadmill run) + 20 mins yoga + strength exercises (shoulders and core)
Current PR: 5K in 32:50 / 10K in 1:12:07 / 20K in 2:45:11
Races:
20/10-01/11: Zombies Run! App 2016 Fall Virtual Run
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Run 1.3miles. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m (.6miles) at 5K race pace with 400m (.25 miles) jog recoveries, 1 mile easy 8.1 miles, 1:11:01
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kristinegift wrote: »jodilynnsanders5104 wrote: »
@jodilynnsanders5104 Not to steal @Stoshew71 's thunder, but it's his fancy, has-a-ring-to-it term for double runs when he runs in the morning and again in the afternoon/evening. A few of us do them, myself included, but I don't call mine DAILY doubles because I don't do them quite as many days per week as @Stoshew71 does
Truth. I get limited time in the morning to get my miles in, so I make up for it later on in the day during my lunch hour or early evening. I believe @kristinegift Your mid week long runs are longer than mine. So I have more double days to make up for it.
Welcome!mom3over40 wrote: »Wow, thank you ver much for the great input!
@Stoshew71 Thank you for the link, it is very comprehensive!
@katharmonic That's awesome what your group did. Good luck on your first Half.
The only thing that makes rest days bearable for me is that it's Sunday, and so I'm doing church all morning, and music rehearsals in the afternoons. I'm too busy to worry about not running (and pretty much always getting plenty of steps by the end of the day).RespectTheKitty wrote: »I've decided I hate rest days.
Same here. My rest days are on Sunday because of the same reason.
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Date Miles today - Miles for October
10/1 20 miles - 20
10/2 REST DAY
10/3 8.1 miles - 28.1
10/3 5 miles - 33.1 << Daily Double
10/4 9 miles - 42.1
10/4 5 miles - 47.1 << Daily Double
10/5 5 miles - 52.1
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
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
Easy 5 for me also @kristinegift Be safe getting home for the weekend.
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@ Joanna2012B "refresh" the screen before you "copy" it.... mine has been doing the same thing0
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Starting to run again after a couple of months off. Goal is 50 miles in October.3
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juliet3455 wrote: »@jodilynnsanders5104 I had this bookmarked about HM Recovery. Not sure if will provide any insight beyond that already provided by your Running Friends.
I also blogged about reverse tapering after last year's RCM:
http://therunningstan.blogspot.com/2016/01/reverse-taper-base-building.html
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