October (2016) Running Challenge
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I have very little time to myself / 2 kids / 2 jobs / new to running...going for 50 miles!3
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RespectTheKitty wrote: »OK, now I'm inspired. I'm looking at HM training programs online. I like the Hal Higdon Intermediate 1 plan; it looks like something I could manage. My question is, is this something I want to do during the winter (mostly on the treadmill because Chicago winters suck), or wait until spring to buckle down when I can run outside more? People who have trained for HMs, what did you do? If I train during the winter, I could do a spring race, otherwise I'm looking at an early to mid summer race, which might be all kinds of hot.
I'm in the same boat - my first is the Indy Mini in May 2017 - I can't decide between Higdon, Hansens or the 80/20 training plans - I'm leaning 80/20 but I had success with Higdon's 10K plan, so I'm still torn.
Whatever plan I choose will need to start in February, and here in Central NY, it will be cold and snowy (just like Chicago I imagine
) - I hope to get outside one day a week for a longer road run - looking at winter sneaker options now... 1 -
Don't get bogged down in trying to find the perfect "plan" for training. Once you know a few basics concepts you can create your own, even for your first HM. I had a friend create my HM plan but I soon surpassed the mileage and came up with my own plan for the last 75% of the training. When it came to my full marathon, I created my own plan from the beginning. Now that I have an ultra coming up, I'm creating that plan.
I say I'm creating my own plan, but I am using concepts I learned from others, so I can't say I did it all by myself.
The concepts I incorporate:- Build up your total weekly mileage by 10 to 15 % week maximum
- Build up your long run by no more than a half mile at a time until you get to 5 miles, no more than one miles until you get to 10 miles, then no more than 2 miles after that.
- Your long run should be no more than 30% of your total weekly volume (I often violate this one)
- Every 3rd or 4th week, cut back your weekly miles by 25% to 33%, and cut back your long run the same amount. If you have the time you can do this ever other week. If you're feeling especially drained, go ahead and cut back that week.
- Rest is every bit as important as running.
- Start with 3 days a week running if you're new. Work your way up to 4 and then 5 days per week. When you add a day of running, make sure your weekly total isn't increasing too much. That may mean, for example, that when adding a 2 mile run on Tuesday, make Wednesday and Friday's run a half mile shorter each.
- Add a week or or two to the plan where you do not increase or decrease. These are the weeks I'll drop from the plan if I get injured and need to recover, if work gets super crazy, or if i get sick.
- I start creating my first week based on what I'm currently running. Then I plan my peak week and create the ramp up between those two points. If I can't create the ramp up and stay within the guidelines above, then I don't have enough time for a proper training plan. Let's say the race is an HM, 2 weekends before that will be my longest training run and it will end my peak training week. I create the taper going forward, then create the buildup from my peak week backward to the current week.
- My schedule can vary quite a bit week to week but I try to build a "template". For instance, for my ultra plan I have
Mondays - Rest/strength train/crosstrain
Tuesdays - Speedwork (including easy warm up and cool down miles)
Wednesdays - Easy run
Thursdays - Hills (including easy warm up and cool down miles)
Friday - Rest/strength train/crosstrain
Saturday - Easy Run
Sunday - Long Run (eventually building up to race pace finishes for a large portion of the miles) - I'll swap Saturday & Sunday depending on my schedule. The rest of the days may swap around from time to time as well. If I have to drop a session, oh well. The key is to never have hard runs back to back. I'd never do hillwork the day after speedwork.
- If you're new to running (year or less) I'd skip the speedwork and hillwork and just work on building a base with easy, conversational runs. For my first HM and full, that was 95% of what I did. Without a solid base, I feel there is too much risk of injury with speedwork.
There are an infinite number of ways to get to where you want to go. Understanding the key concepts allows you to create the approach that works best for you, your schedule, and your goals. It might be intimidating doing it for the first time but I'm sure many of us here who have gone through it would be happy to help.
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Trying the ticker again...I've had issues so far this month...
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First Treadmill Run of the season. I do not like the treadmill. But then, I fall down in the Dark, so Compromises must be made.Date Miles MTD ------ ----- ------- Oct 1 6.2 6.2 Oct 2 6.5 12.7 Oct 4 4.3 17.0 Oct 5 4.3T 21.3
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10/1 - 8.35
10/2 - 7.20 - 15.55
10/3 - 7.24 - 22.79
10/4 - 7.28 - 30.07
10/5 - 7.14 - 37.21 - Went over 1600 mile YTD today - most miles I have run in a year in my life - 400 miles left to go to reach my goal of 2,000 miles - still working on running faster as I have always been a fairly slow runner and my fast may be slow to some but I want to maintain an 8 and 1/2 minute mile - getting there slowly but surely2 -
Thanks everybody for the training advice! I think the universe really wants me to run, because I unexpectedly received a check in the mail from an overpayment on my bankruptcy settlement (more good news... I'm finally discharged!). I am going to use this money to buy some cold weather running gear. Hooray!
Got 5 miles in today. My anxiety was getting pretty bad due to having a rest day. I know I need rest days, but dang, do I get grouchy!
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@RespectTheKitty We are running the same 5K on Thanksgiving! It's a great race and it always sells out. Maybe I'll see you there
Which 5k are you doing? I'm doing the later start one for people over 10 min/mile because I am a turtle.3 -
Still got a bunch of posts to catch up, so I might be repeating something someone else has already said (78 *kitten* posts TODAY?!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.
WOW!).
I have the Garmin vivoactive. About the lights - I'm betting that if you are in the run app, you can swipe on the watch face (like switching screens) and the backlight will come on. The pausing is automatic - you can turn it off, I think. The buzzing - usually for me it's when I have an alert set up (pace, HR, etc.) in the run app.
I had to both read the instructions and live with it a while to really get it. But I like mine quite well.0 -
10/3 5.24 miles
10/4 5.15 miles
10/5 4.01 miles
Good start to the month.
Totally bummed, though. I didn't get a chance to sign up for the October awesomevirtualrunning.com the other day - I just checked, and it's already sold out. =/
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I feel creeped out now. Just found out someone was burglarizing my street (unlocked cars) Tuesday morning sometime before I ran I suppose. I don't recall seeing anything odd. Just feels weird.
Also a clown was arrested nearby today for terrorizing people. Sheesh! I'm spooked now.0 -
10/5 - 4.05
October total: 12.05/100
A bit behind. I was glutened (celiac disease - not fun) on Saturday and didn't get my run in Monday (barely made it today). I plan to move my Monday run to Sunday.
Ugh, the clown thing. We had two fast food places right down the street robbed by clowns last week. They caught those but the schools have been getting threats. If I ran into a clown on a morning run I would die. I hate clowns!0 -
greenolivetree wrote: »I feel creeped out now. Just found out someone was burglarizing my street (unlocked cars) Tuesday morning sometime before I ran I suppose. I don't recall seeing anything odd. Just feels weird.
Also a clown was arrested nearby today for terrorizing people. Sheesh! I'm spooked now.
Wow! Seems like there was a fair chance they saw you and you didn't see them. *kitten* is gettin' crazy in this world!0 -
Was able to run today after taking some days off due to very bad foot pain (extensor tendonitis?) Hopefully it doesn't get worse. I think I made a mistake getting shoes that fit too tightly instead of being a little loose, but they've reached 400+ miles anyway so I'll just go shoe shopping soon and be more careful.
@Orphia Thanks!
Also thanks @_nikkiwolf_ for your encouraging post in last month's thread!
10/1 6.2 (6.2 MTD)
10/5 6.2 (12.4 MTD)
Upcoming races:
9/10 - Louisville Pure Tap 5k 25:03
10/1 - Norton Sports Health Great Pumpkin 10k 51:12
10/22 - Urban Bourbon Half Marathon
11/24 - Hungry Turkey 5k
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Another 3.5 this morning. Now at 10.5.2
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Wow lots of people putting in AMAZING distances - awesome!!!!
1 October rest day
2 October 5km run
3 October 2.9km swim
4 October 5km run
5 October 2.4km run
6 October 3.2km run
Running total 13.2km
Swimming total 5.3km
Running goal 40km
Swimming goal 40km3 -
1 October – 10.6 km including parkrun
3 October – 12.4 km
4 October – 10 km
5 October – 10.2 km
6 October – 10 km
Goal: 100 miles (160 km)
Total: 53.2 km
Rest day tomorrow, dammit.
Hopefully trying my first trail running session on Sunday. Pretty excited about it.5 -
October goal...run to earn wine and ice cream
10/1: core/strength training, 2 mile run and 20 minutes of fancy footwork trying to herd the neighbor's stray cow out of our yard
10/2 rest
10/3 slug...never got out of my nightgown and played computer games (it was FABULOUS!)
10/4 4.10
10/5 3.11
Total 9.21
Upcoming races:
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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Damn ticker still not working properly...another 5.5km this morning.
16.5km total 53.5 to go0
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