October (2016) Running Challenge

kristinegift wrote: »

I'm just gonna say that all his HR, zones, vo2, etc. etc. is too much for my brain. I just have 4 modes: Conversational (most of my runs are done at this "pace"); faster for a while (marathon pace); faster so you can't talk (HM pace); so fast you might die (5k pace). No HR straps, no calculations, just "can I breathe? can I talk? ok ok!" I'm old school

@kristinegift that's a great way to run, for sure! Running doesn't have to be complicated. Shouldn't be complicated. That's one of the reasons I hesitated to post the link to the Daniel's tables. Speaking for myself, though, I love digging in to the minutia of anything I do but for most runners it's just way more that is necessary.

@MobyCarp though I feel sorry about your injury, I do enjoy reading about how you benchmark against your eggs cooking. Before you know it you'll be able to run down the hall long enough to cook eggs and bacon.

@shanaber I'm an electrical engineer and my wife has her Master's degree in Math. My kids are math geeks too. Two of the three are/were on the math team at school, my middle kid had a perfect score on the math portion of the ACT (science portion too), and my youngest is the only freshman in a class full of junior in advanced high school math. So yeah...you could say that we math at our house. I have my run data on two different spreadsheets on Google Docs, which repeats data from Garmin Connect, but I have it set up so I can easily see what I want, and easily plan ahead, whether it be for the next week or as I currently have it, my training through my April ultra.

@9voice9 ah yes...Lynyrd Skynyrd, my favorite band in my youth...I gave up a pair of free tickets to the 1987 World Series, Game 7 (in which my beloved MN Twins beat the St. Louis Cardinals, thanks for asking!) so I could go with my friends to see Lynyrd Skynyrd on their reunion tour (when Johnny first joined) in Indianapolis. At the time, that was as close as they were going to get to Minnesota. The real pisser was that we ended up getting back to Minnesota early enough that I could have made the game. The double pisser was that Skynyrd eventually did make their way to Minneapolis. I went to that concert too. I still like them quite a bit, but now lean more towards The Allman Brothers.

@RespectTheKitty that is amazing! What makes it even more cool is that this happened so soon after your other "friend" disrespected you and your running. You're awesome and people are noticing!

@RunRachelleRun I had trouble figuring out my goal pace on my first HM. The problem is, it takes running an HM to know what it feels like to run an HM, and then to know what level of effort you can sustain. I cant' recall if I was using the Daniel's table then or not. What I do know is that I went out what I thought was too fast (even though my perceived effort felt sustainable) so at about the mid-way point I took what I call a running break. I didn't walk, but i did slow down so my pace was slower...maybe a minute per mile slower...for about a half mile to let my HR drop and rest up. So I guess what I'm saying is, when you're out there, slowing the pace for a while is a viable alternative to walking to let your body rest and recover. In any event, be conservative. Not only does it leave more room for a PR on your next one, there's less chance of injury. I still haven't run a 5K all out because I'm paranoid but injury.

@katharmonic that's creepy on both counts! Love the pix though.

@kristinegift sorry your race didn't go as planned but you learned some valuable lessons that will certainly help you next time. Sounds like you're determined to do better next time and I have no doubt that you will.

@virkati awesome job on that HM!! Look at the plot of your race. Notice how jaggy the lines are? I'm sure you didn't wander about like that during the race. Your phone GPS didn't get a strong track on the satellites and the result is an erroneous distance. That's why I gave up on using my phone for tracking my runs.

@ereck44 congrats on the bloodwork! I have seen similar results and need to get back in for a new lab test.

@mmteixeira I'd love to run that path!

@mbaker566, Doubling up on the 5K's, nice! Adam was with you the entire way this time. I love that you ran with his ring.

@katiejane83, that just sucks!! WTH!! I just don't get some people (the parents). Obviously your Bf was in a tough spot, a spot his folks shouldn't have put him in. perhaps they caught a glimpse of your current MFP profile photo? (JK!) @skippygirlsmom I actually hope my kids find partners very much different than us. It will make family gatherings much more interesting!

@mom3over40 going from 5k to HM on those tables only work *IF* you get in a large base of miles so that basically your fitness level in relationship to an HM matches the fitness level you had for a 5K. Particularly for a first time a longer race distance, I would not expect to be able to meet the expected times. You're body is probably just not adapted to it yet. Daniel's table told me I could expect a 3:58 marathon. I made 4:00 my goal. I ended up with 4:09 because my quads just hadn't' been built up enough to withstand the beating. As far as HRMax, you could use one of the equations as a starting point, but I feel there is so much variability between runners that it's not a very good tool when you're trying determine a zone range within a few BPM. I use 185 because 182 is the highest reliable number I've been able to reach on my Garmin HR monitor (ignore first mile spikes, which can be crazy) so I added a few BPMs to it and declared that to be the number. One equation tells you to subtract your age from 220 to get your max. That would give me 171 but I've gone over that many times. With the tables it's really an iterative process for me. If I use the correct numbers for HRMax, then the various paces vs. HR should be correct (assuming not outlying issues such as high heat). After some tweaking, I've gotten it to work well for me.

Speaking of the Danielson tables. I plugged in the 15k time from my last HM and the 10k time was within seconds of what my recorded PR is. It will be interesting to see next summer how things look after I've been running for a year. The predicted marathon time really intrigued me. I don't think, even when/if I train up for one next year, that I'd be able to get the time the table says, but it was cool to see

Date :::: Miles :::: Oct total (goal 50)
10/01/16 :::: 5.8 :::: 5.8
10/02/16 :::: 2.8 :::: 8.6
10/03/16 :::: 2.2 :::: 10.8
10/04/16 :::: 3.1 :::: 13.9
10/05/16 :::: 0.0 :::: 13.9
10/06/16 :::: 2.2 :::: 16.1
10/07/16 :::: 0.0 :::: 16.1
10/08/16 :::: 1.2 :::: 17.3
10/09/16 :::: 13.1 :::: 30.4 walk Stella
10/10/16 :::: 0.0 :::: 30.4 walk Stella
10/11/16 :::: 0.0 :::: 30.4 walk Stella
10/12/16 :::: 0.0 :::: 30.4 walk Stella
10/13/16 :::: 0.0 :::: 30.4 swim 20 minutes
10/14/16 :::: 0.0 :::: 30.4 walk Stella
10/15/16 :::: 0.0 :::: 30.4 walk Stella
10/16/16 :::: 2.2 :::: 32.6 plus 5 mile walk w/ Stella!
10/17/16 :::: 1.4 :::: 33.9

Today: ugh, 20 minute run felt like I'd never run before. My legs felt terrible. Not sure I will do my group workout tomorrow night. I should probably squeeze in more yoga/stretching.

Was able to get a 5 mile run on the treadmill this evening. I swear, running is like a drug. I feel miserable when I don't get a run, and I'm always looking forward to my next run. What has happened to me?!

mmteixeira wrote: »

I ended up getting the Saucony Peregrine 6's which I had demoed on a 3 mile trail run and really liked - wider toe box and very aggressive treads... now I just need a chance to go out and run in them

@mmteixeira I have the 4's and them. Like you said the Wider Toe Box ( Thank You Saucony ) and aggressive treads. I Recently did a 10 km Roots and Ruts race on some Gnarly Single Track Bush Trail. Didn't matter if it was a 2 or 20 step Vertical Hill (up or down - what our club members call Sissy Hills ) or side slopes they grabbed on and hung on. Making the race a lot of fun. I may not have had a good Clock time but I had a good time playing in the trees and hills. The Race Name is very accurate with Tree roots sticking up all over the place and Ruts from Motocross Bikes and ATV's. Then the mini-swamps/mud holes that could grab a shoe and suck it off your foot - Passed two Lady runners who had lost shoes in the widest-deepest swamp - one was rebooting and the other was still searching for her one shoe. Like a true runner they were both laughing about the adventure. Anyone who has ever lost a boot in spring gumbo mud knows what this is like. Seen them at the finish line and nominated them for Dirtiest Mudder award - they deferred to the kids who were doing 3/5km.

Had a really nice slow Riverbank Run tonight 11 km 69 mins, 3C=38F just a beautiful evening for a run.
No major discomfort from my right calf. Definitely looks like my assessment of the one pair of shoes causing the trouble was right. My favorite Shoe store is joining up with some social agencies and doing a Shoes for Peru so most of my retired shoes will be dropped in the collection. As one lady said - An old pair of shoes that we consider to be worn out is better than sandals made from an old car tire and a piece of rope. Going to throw in a few soccer balls ( football for Europeans ) and hand pumps.

October Running 140km Goal 160km Stretch
10/01 – 0.0 km – 0.0 - 140 km – YTD 954.5 km
10/01 – 6.0 km – 6.0 - 134 km
10/02 – 1.0 km – 7.0 - 133 km
10/04 – 2.0 km – 9.0 - 131 km
10/06 – 2.0 km – 11.0 - 129 km
10/08 – 6.0 km – 17.0 - 123 km
10/11 – 10.0 km – 27.0 - 113 km
10/12 – 10.0 km – 37.0 - 103 km
10/13 – 5.0 km – 42.0 - 98 km
10/14 – 6.0 km – 48.0 - 92 km
10/15 – 8.0 km – 56.0 - 84 km
10/15 – 11.0 km – 67.0 - 73 km – YTD 1021.5 km Mizuno Inspire Riverbank 69 mins

RespectTheKitty wrote: »

Was able to get a 5 mile run on the treadmill this evening. I swear, running is like a drug. I feel miserable when I don't get a run, and I'm always looking forward to my next run. What has happened to me?!

ADDICTED

1---3.17 walk/run ish
2---2.7 walk
3---travel day, Dallas PT
4---4.7 walk
5---rest
6---4.04 walk
7---0.6 walk
8---rest
9---state fair walk, 1+ miles
10---3.36
11---pt appointment
12---sore/rest
13---35 minutes bike trainer/2.45 TM walk/few weights
14---4.4 walk
15---4.8 walk
16---2 poké walk
17---2.1 Robbers Cave hike. http://www.travelok.com/listings/view.profile/id.6415?CMP=PPC_G_SP123_RobbersCaveStatePark&gclid=Cj0KEQjwj7q6BRDcxfG4pNTQ2NoBEiQAzUpuW2-_ubXgRJIWqQp62L0OvdsHTDSII--On_mCJgMB8CkaAn9Y8P8HAQ

35.22/50+ walking miles goal


Not Advisable races:
11/05/16 Jenks Half 5k Jenks OK (registered)
12/11/16 BMW Dallas Marathon, Half (registered)
Run the year 2016  898.42/ 2016 (registered) DNF

Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half

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
10/6 core/strength training
10/7 rest
10/8 3.25
10/9 6.48
10/10 3.18
10/11 Snorkel 3 hours
10/12 4.28
10/13 core/strength and 2.41
10/14 rest
10/15 4.50
10/16 core/strength and 2.07
10/17 3.22 Today is my son's birthday.....7 months ago we weren't sure he would see this one...Halleluia!


Total 35.38

Upcoming races:
Las Vegas RocknRoll Half 11/13/16

Ticker is my goal for 2016 and accumulation to date:

01 October – 10.6 km including parkrun
03 October – 12.4 km
04 October – 10 km
05 October – 10.2 km
06 October – 10 km
08 October – 10.5 km including parkrun
09 October – 13.6 km first try at trail running
10 October – 10.9 km
11 October – 10 km
12 October – 6.7 km
13 October – 9.3 km
15 October – 10 km
16 October – 13 km in the rain
18 October – 10.2 km

Goal: 160 km (100 miles) Awesome Virtual Events October Challenge
Total: 147.4 km

Events:
October 23 – The Bloody Long Walk 35 km
November 6 – Vitality 10 km or HM

@lporter229 Awesome HMs!! You've still got it, baby!!

I got a B for maths in the final year of school. Didn't study it in university. 30 years later, I've been working in a Financial Planning office for 6 years.

I have a love/fear relationship with maths. I love exploring all the running apps and data, but there's always so much more to learn! And you guys are teaching me a lot.

Not running until later today, but I have to tell you about the massage I got last night because it was amazing and painful and great.

The place I go to, I don't have a regular massage therapist; I just get who is free. Last night I got a therapist I'd never worked with before. I told her I'd run a race the day before and that I'd prefer for her to focus more on my legs than my back/arms/etc. And boy, did she ever! She spent about 20-25 minutes of this 50 minute massage (last time I went in I got a full body and legs were maybe 8-10 minutes total) getting REALLY DEEP into my legs. She was using her forearm and elbow to dig deep into the knots in my hamstrings and calves, she pushed hard into my IT bands despite my pain giggles. When she found a knot, she would press and rub on it despite the pain until she was sure it was gone. I don't know where she did her training, but she went all the way up connecting muscle groups -- IT band into glute, hamstring into glute, calf down to heel -- instead of just massaging the bulky muscles. And she dug knots out of my shoulders I'd never known were there. It was so, so painful but I feel so good today. She complimented me on being able to take such a hard massage; she told me that she only massages men that hard and sometimes they tell her to tone it down! She also was really astute. She could feel how hard my muscles were and told me to drink more water because I was dehydrated (ding ding ding!). I will definitely be coming back to her after the Philly Marathon (though perhaps a couple days removed so I'm not so tender)!

My right hamstring IS still a little tender though (less so after a hot shower) so I will not be doing any speed work until Sunday for sure. Lots of easy, slower miles through the week since I have a big mileage weekend coming up. But I'm so glad I booked that massage for yesterday and was by chance assigned an excellent massage therapist who actually knows what "firm" means and didn't baby me just because I was a woman.