October (2016) Running Challenge

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  • ddmom0811
    ddmom0811 Posts: 1,881 Member
    @ohhim - great race report! Can't believe you've got another big one coming up!
    @kristinegift - I pretty much do the same thing with pacing. (can I talk?!) I remember when I first started running there was no way I could talk. And I read on here and other places you should be able to have a conversation while running. I was like ... WHAT?! ... I can barely breathe, let alone talk. Once I slowed down and figured it out it was so much better!

    @BeeerRunner - I also sing when I run and I don't care who is around. :wink: And now that I ran into that bear this week, I will be singing even louder to alert her of my presence!

    @7lenny7 & @shanaber & I forgot who else - I'm a spreadsheet nut also. I have not gone so far as to input my data into a spreadsheet like yours, as I am just starting to look at the HR data. But now I am starting to feel the need to input it!

    34 miles on bike today. Now that I have my new Garmin Fenix 3, I turn that on and I still turn on Endomondo. Then Garmin sends the data to Strava.
    So the 34 miles biking had the following calorie burns: Garmin 672; Endomondo 1080; Strava 927.
    I prefer Endomondo's burn! They all have my HRM connected which is where I thought the calculation was from (along with weight and whatever else. The Endomondo/Strava difference is minimal. It doesn't really matter because I'm not trying to eat back all those calories but I like seeing a big number!

    10/1 - 5.1 miles
    10.2 - 7.3 miles
    10/3 - travel/rest day
    10/4 - rest
    10/5 - 5.1
    10/6 - 5.2
    10/7 - hurricane day
    10/8 - 7.5 miles - trail running on sidewalks
    10/9 - 37 miles biking
    10/10 - 5.1 miles - perfect 65 degrees
    10/11 - 5 miles - still nice out!
    10/12 - strength training
    10/13 - 4 miles
    10/14 - strength training
    10/15 - 34 miles biking


    exercise.png


    Upcoming races
    11/30/16 - I/ITSEC 5K
    2/5/17 - Daytona Beach HM
    2/26/17 - Disney Princess HM Orlando
  • swillis21
    swillis21 Posts: 251 Member
    12 October - 1.5 miles
    13 October - 1.0 miles
    14 October - 1.5 miles *11:46 mile
    15 October - 1.75 miles *21:32

    Goal: 24 miles
    Total: 5.75 miles...18.25 to go

    I was trying for 2 miles but I didn't run early enough this morning and needed to listen to my body. Maybe next week :)
  • Naija82
    Naija82 Posts: 345 Member
    Got my run done!

    Here's October so far:

    1/Oct - 8.82 miles
    2/Oct - 1.58 miles
    3/Oct - 5.01 miles
    4/Oct - 7.18 miles
    5/Oct - 5.02 miles
    6/Oct - 3.30 miles
    7/Oct - 1.27 miles
    8/Oct - 2.05 miles
    9/Oct - Oxford Half Marathon
    10/Oct - 1.64 miles
    11/Oct - 5.05 miles
    12/Oct - 8.06 miles
    13/Oct - 4.04 miles
    14/Oct - 5.14 miles
    15/Oct - 13.16 miles

    exercise.png
  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
    edited October 2016
    Last long run done before next week's race. I'm starting to get nervous about determining the correct race pace. I am afraid that if I set my pace too high, I'll end up doing worse and having to walk quite a bit than if I set a lower goal. I hope I can figure it out soon. I should be able to go faster than in training, but by how much? I don't know. I wish my training plan, which I've followed specific workouts for, had a clear race day workout/plan.

    1: 4.02 miles (aerobic)
    2: 6.01 miles (long with 5 x 1/4 mile zone 3 intervals)
    3: 3.00 miles (recovery)
    4: 3.72 miles (tempo)
    5: rest
    6: 6.97 miles (aerobic)
    7: rest
    8: bailed due to rain and other lame excuses
    9: 13.12 miles (long with 12 x 1/4 mile zone 2 intervals and zone 2 finish)
    10. 2.53 miles (recovery)
    11. skipped (grumpy quad and a bad attitude)
    12. 3.42 miles (tempo)
    13. 2.85 miles (aerobic)
    14. rest
    15. 10 miles (long at different pace intervals with fast finish)


    exercise.png


    Upcoming Race: Oct 23rd Vancouver Rock n Roll Half-Marathon
  • 5512bf
    5512bf Posts: 389 Member
    10/1 - 2.08 Easy
    10/4 - 4.0 Easy Track AM
    10/4 - 2.04 XC Indian Run PM
    10/5 - 7.18 Easy W/ 2 @ MP
    10/6 - 5.13 Easy
    10/7 - 5.25 Easy
    10/9 - 26.53 Prairie Fire Marathon
    10/10 - 1.12 Super Easy
    10/11 - 3.31 Recovery
    10/14 - 2.0 Treadmill - Strength Training Warmup
    10/15 - 5.02 Easy

    Total 63.66 of 140 Miles

    Warmer humid weather returned this weekend with the added pleasure of 20 mph sustained wind from the South. Legs felt a bit sluggish on the way out into that stiff wind but started to respond better after turning around and running uphill with the wind to my back. I think a double digit long run tomorrow still might be a bit more than i'm ready for, but we'll see how the legs feel in the morning.

    @MNLittleFinn I looked at your run this morning on Strava. I know you are thinking HR training is difficult right now, but you should be encouraged that from miles 1-8 you had little to no HR drift. On longer runs you need to look more at the overall data, not just snapshots of certain aspects of the run. I have no issues calling or classifying a run as easy as long as the majority of the run was z2. Hills, winds & cardiac drift come into play and will effect the HR later in the long runs much more so than short ones. On most every middle distance (10-15) or long run (16-22) I did this summer my last 2-4 miles were in the lower portions of z3, but the overall average stayed in z2.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @5512bf Thanks. I need to start remembering that, like pace training, it's the overall HR zone that matters. I think it's just the transition from pace based training to HR based training that gets to me. It's a lot different mindset.
  • RunsOnEspresso
    RunsOnEspresso Posts: 3,218 Member
    10/1 8.00
    10/5 4.05
    10/7 2.85
    10/8 9.00
    10/15 10.00

    Total 33.9/100

    I've fallen behind. This week was rough. I am going to go out tomorrow to make up one of my missing runs. I don't think I will reach 100 this month.
  • Naija82
    Naija82 Posts: 345 Member
    @RunRachelleRun Good Luck with the half, I'm sure you'll be fine

    During training I will run some of my shorter runs at race pace to get a feel of my target pace for race day or I will run part of my long run at race pace.

    How do you feel during your long runs? Does the pace feel like you can push harder?

    The more races you do, the better you get at pacing yourself. As it's your first just start off slow and if you feel okay pick up the pace.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    @7lenny7 Wow, i just had a go at the Daniels Tables file you shared. It's amazingly accurate compared to my observed paces and HR. It confirmed that I need to lose some weight, but that's no surprise. I don't like that my half pace is 9:50. That's not going to win me any age groups or get me in under two hours. But who knows where i'll really be when i get back to running.

    Anyhow, thanks!
  • shanaber
    shanaber Posts: 6,423 Member
    katharmonic wrote: »
    shanaber wrote: »

    @7lenny7 - thanks for the info and reference. I too have my info all in spreadsheets and like to play with the numbers :)

    Seems like a lot of us are numbers/data geeks! Would love to know how many here have math/stats/engineering backgrounds???

    I'll start off - my degree is in mathematics with minors in computer science, chemistry and biology. I did computer performance and capacity analytics for many years...

    I love the spreadsheet @7lenny7 shared too - I played around with it last night and found it really interesting. It seemed pretty right with paces similar to what I run for base runs and tempo when I plugged in my 5k time, but my HM time was a bit slower than predicted. It was interesting to look at everything, although I don't yet "get" all of it.

    I'm a spreadsheet nut too. I'm a professor in health sciences. I like to think of all my data as a single subject research project. :)

    @katharmonic - this ^^^ is awesome!
  • 5512bf
    5512bf Posts: 389 Member
    @RunRachelleRun

    Is this your first half? If it is I'd error on the side of caution concerning paces. I went over the half portion of results from my race last week, and a good portion of those who finished in the 2:30 - 3:00 range slowed considerably on the back side. Logic says they went out too fast and bonked. Ideally you want to have a strong finish and as even as possible splits. From the looks of your runs on garmin you do a lot of run/walk intervals on the long runs. If you are planning to run the entire course you might check to see if there is a pacer for a time you'd like to achieve, and let them set the pace. They typically do a good job of keeping everyone in check and encouraging along the course.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    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
    10/6 10.5 miles - 62.6
    10/7 5 miles - 67.6
    10/8 17 miles - 84.6
    10/9 REST DAY
    10/10 13.1 miles - 97.7
    10/11 9 miles - 106.7
    10/11 4 miles - 110.7 << Daily Double
    10/12 5 miles - 115.7
    10/13 9.3 miles - 125
    10/14 4 miles - 129
    10/15 15 miles - 144

    exercise.png

    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
  • greenolivetree
    greenolivetree Posts: 1,282 Member
    Oct 1 - Rest day
    Oct 2 - 2 mile run, .75 walk, 15 min bodyweight exercises
    Oct 3 - 2.75 mile walk
    Oct 4 - 2 mile run, 1.5 mile walk
    Oct 5 - Rest day
    Oct 6 - 1.5 mile walk
    Oct 7 - 4 mile run, 1.5 walk
    Oct 8 - 3 mile run, 1.5 mile walk (trail)
    Oct 9 - Rest day
    Oct 10 - A.M. 1 mi nasty run, .65 mi walk, 30 min indoor workout
    Oct 10 - P.M. 15 min lower body strength,3 mi awesome interval run, 1 mi walk
    Oct 11 - 5k run, 1 mi walk
    Oct 12 - 40 min indoor cardio/strength workout
    Oct 13 - 5k run
    Oct 14 - 3.5 mile interval run, .65 walk, 45 min strength training
    Oct 15 - 4 mile slow run, 1 mile walk

    Goal: 28.8/60 miles run

    Tried to slow it down today. Was gradually speeding up still but kept all miles between 10:55 and 10:23. It was 73 degrees and soooo windy!

    @mbaker566 Way to go signing up for those races :)
  • untermrad
    untermrad Posts: 24 Member
    3 miles easy yesterday, and today I ran a 5k race that was free through my work so I signed up at the last minute. I told myself I would take it easy, but race adrenaline kicked in and running conditions were near perfect, so that didn't happen.

    @7lenny7 This training spreadsheet is cool! I see a lot of JavaScript-based tools out there, but none of them are anywhere near as comprehensive and detailed as this.

    @shanaber Interesting observation. I studied Computer Engineering in college (up to Master's). At grad level I focused mostly on computer graphics. Maybe running is alluring because after sitting at a desk most of the time, being able to move around and run feels liberating! Or because we're so used to optimizing speed/performance? lol.

    exercise.png
    10/1 6.2 (6.2 MTD)
    10/5 6.2 (12.4 MTD)
    10/9 10.0 (22.4 MTD)
    10/11 6.2 (28.6 MTD) (completely miscalculated in previous post, oops)
    10/12 5 (33.6 MTD)
    10/13 6.7 (40.3 MTD)
    10/14 3 easy (43.3 MTD)
    10/15 3 (Stampede for VIPS) according to Strava (46.3)
    Upcoming races:
    9/10 - Louisville Pure Tap 5k 25:03
    10/1 - Norton Sports Health Great Pumpkin 10k 51:12
    10/15 - Stampede for VIPS 5k 24:16
    10/22 - Urban Bourbon Half Marathon
    11/24 - Hungry Turkey 5k

  • shanaber
    shanaber Posts: 6,423 Member
    untermrad wrote: »
    @7lenny7 This training spreadsheet is cool! I see a lot of JavaScript-based tools out there, but none of them are anywhere near as comprehensive and detailed as this.

    @shanaber Interesting observation. I studied Computer Engineering in college (up to Master's). At grad level I focused mostly on computer graphics. Maybe running is alluring because after sitting at a desk most of the time, being able to move around and run feels liberating! Or because we're so used to optimizing speed/performance? lol.
    @untermrad - I am sure it all the optimizing :smiley:

  • gingerdonalds
    gingerdonalds Posts: 9 Member
    I'm in for 30. I'm just getting back into running. My main goal is to just run a 5k without stopping. I hope to achieve that goal by Thanksgiving.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    gingerdonalds wrote: »
    I'm in for 30. I'm just getting back into running. My main goal is to just run a 5k without stopping. I hope to achieve that goal by Thanksgiving.
    Welcome. Good reasonable goal. Also, I think you'll run a 5k by thanksgiving and even surprise yourself at how well you do.
  • lissadecker
    lissadecker Posts: 220 Member
    October goal: 50 miles
    10/1: 1.75 miles
    10/2: 3.15 miles
    10/3: 2.25 miles
    10/4: 2 miles
    10/5: 2 miles
    10/6: Rest Day
    10/7: 2 miles
    10/8: 2.25 miles
    10/9: 3.15 miles
    10/10: 2.25 miles
    10/11: 2.25 miles
    10/12: 2.5 miles
    10/13: 2 miles
    10/14: Rest Day
    10/15: 4.19 miles (2.25 + 1.9) <<<

    Total/October: 31.74 miles

    Posting a second update since I went out and ran a second time today. Feeling pretty good right now. :)
  • vandinem
    vandinem Posts: 550 Member 
    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 
Oct  8    10.1     31.4 
Oct  9     4.3T    35.7 
Oct 12     4.6T    40.3
Oct 13     5.2T    45.5
Oct 15     6.5     52.0

    exercise.png
  • Naija82
    Naija82 Posts: 345 Member
    gingerdonalds wrote: »
    I'm in for 30. I'm just getting back into running. My main goal is to just run a 5k without stopping. I hope to achieve that goal by Thanksgiving.

    Good Luck, this was me a few months back :), finally back to running regularly and even managed a half last weekend. Still a lot of work to do but slowly getting there.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    RespectTheKitty wrote: »
    Something really amazing happened yesterday. A dear friend of mine had told me that he was sending me an REI gift card. I thought it'd be like $50-100 tops. The gift card arrived in the mail yesterday. It was for... $1,000. ARE YOU KIDDING ME!!!!!! When I thanked my friend profusely, he said he was very proud of me for taking up running and taking better care of myself, and he wanted to see that it continues.

    I am going to have so much fun shopping. There's an REI store not far from me. First on my list is a Garmin watch and trail shoes. OMG this is just so amazing.

    Wow! Just Wow!
  • kristinegift
    kristinegift Posts: 2,406 Member
    @RespecttheKitty That's an awesome friend!! REI has tons of cute Oiselle stuff if you will be checking out some apparel :) Spend wisely and joyfully!
  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
    edited October 2016
    @Naija82 and @5512bf Thank you for the advice. I've been training all of my long runs by heart rate. @5512bf you're right, I have to take regular walk breaks to stay in Zone 1. Garmin beeps at me to tell me when I've gone over Zone 1 and then I walk 20-30 seconds until I recover to the bottom of the zone.

    I'm not quite clear what zone corresponds to race pace for the half marathon. I definitely feel as if I can push harder. I know I won't be able to sustain a tempo pace for the whole thing. I've only run without any walking in Zone 3 (tempo pace) for 40 minutes in training, and I am hoping to be under 3 hours for the half. I don't feel confident that I could run the entire thing without any walking, but maybe at a pace just below tempo? This race doesn't have a pacer for my predicted time, which would have been wonderful; I think the cut-off for pacers is 2:15.

    I'm not sure if I should try to add intervals at tempo pace or if that will ultimately make me slower. I'm also scared if I set my watch to alert me to the pace and I can't stick with it, I'm going to annoy everyone and myself with all the vibrations. I should probably just set distance alerts and then run the rest by feel, taking small walk breaks when/if I feel I need them. Can I trust myself not to go too slow or too fast? Sigh. There are too many options! Oh well, one more week to figure it out.
  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
    @RespectTheKitty That's an amazing friend. What a lovely gift. Enjoy!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    Daily non-running check in: Today the Achilles felt about as good jogging the hallway as it did two days ago. I could have gone out and tested 2 minute intervals again, but it felt just enough off when I was out walking that I decided to give it another rest day before I attempt a run.

    Looked at the results for Finish Strong 15K. If only I'd been healthy! My time from last year would have been good for 11th out of 111 this year. If I'd been healthy enough to just run it at a 7:00 average, that still would have been good enough for the age group. Sigh.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    edited October 2016
    RunRachelleRun wrote: »

    I'm not quite clear what zone corresponds to race pace for the half marathon. I think the cut-off for pacers is 2:15.

    I should probably just set distance alerts and then run the rest by feel, taking small walk breaks when/if I feel I need them. Can I trust myself not to go too slow or too fast? Sigh. There are too many options! Oh well, one more week to figure it out.

    I race by pace. I hold back the first half of the race (for the half, 5k is all out!), ramp it up a bit til mile 9, then by mile 11+ light it up. My training pace is where I start the race. Hold back, let everyone run out too fast, you'll be passing them with ease by mile 8. Walk through the hydration stations as walk breaks if needed. I do, but I got where it disrupted my last half of the race pace more than I wanted it to. So hydrate/fuel early.

    I think you'll be surprised how easy the race is. It holds your focus, there are so many distractions from the running self. I'm so competitive, I gotta out run the most of 'em.

    Enjoy this one. It's a learning experience. Ive done 3 halves. I'm still figuring out my race plan. Idk how many it takes until you have it dialed in. @kristinegift , @MobyCarp , @Ohhim, anyone? How many licks does it take?
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