October (2016) Running Challenge

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  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    10/1- 4.04 miles
    10/2- Rest/Travel day
    10/3- 3.47
    10/4- 5.03
    10/5- 3.0
    10/6- 5.0
    10/7- 4.4
    10/8- 7.4
    10/9- REST- Grumble Grumble Grumble
    10/10- 5.22
    10/11- 4.02
    10/12- 3.01
    10/13- 6.0
    10/14- 4.03
    10/15- 8.1
    10/16- REST
    10/17- 4.03
    10/18- 6.01

    Total: 72.67/70

    Today's notes: I passed my mileage goal for the month! Today's run was a bit harder than yesterday. I popped up into z3 a few times but, for the most part, I just cruised along in the top end of z2. Average HR for each split was: 146, 146, 154, 154, 151, 153. the run felt good, so I've no complaints about the HR being where it was, since I'm finally getting used to running z2.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited October 2016
    @7lenny7 I like Skynard and definitely some Allman Brothers. My brother and I used to get tickets every year to see the Brothers at the Beacon Theater when they would so there month long stand there every March. I seen them with Dickey Betts and Warren Haynes and then after Betts was gone with Derek Trucks. I'm not sure I would give up World Series tix for them though. I love my Yankees too much. lol

    @RespectTheKitty That is so awesome of your friend. What a gesture.

    @RunRachelleRun As far as paces go for races. The more experience I feel you have in both longer distance training runs and more races you do, the better you get to know yourself. I tend to push myself in races to my limits and end up positive splitting a little bit. But the goal is to start slower than you expect to finish and then gun it towards the end and try to negative split it. That is what I ended up doing at the Oak Barrel Half last year. I took it easy for the first part because that course has a nasty hill at mile 4. Plus it was the week before my Bridge Street Half which I wanted to PR at. So Oak barrel I started off easy. But as I got further on in the race (after the hill when it was all down hill from then on) I ended up going faster and faster. Then I got to about mile 9 and thought, I could actually PR on this course. So I went for it. I ended up with a PR of 38 seconds. Then I did PR again at Bridge Street the following week again by 2-1/2 minutes. The thing for me is that I had so many 18 and 20 mile runs (preparing for fulls) that it made me stronger at the half distance. I also knew after doing a few half races what to kind of expect in a time and what my pace should be.
  • 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
    10/16 REST DAY
    10/17 7 miles - 151
    10/18 7.25 miles - 158.25

    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

  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    mmteixeira wrote: »
    I need a bit of advice - Having only been running for 10 months now I'm sure my form could use some improvement but the wear pattern on my running sneakers has me confused a bit. I rotate 4 pairs of shoes and a couple of them are starting to show significant wear on the outside heels. The blue image is my New Balance m880v6's - with about 60 miles on them. The other image is my Hoka One One Clifton 3's with about 50 miles on them. The wear on the outside heels seems a bit extreme for a simple heel striker with less that 60 miles on them - one would think I drag my feet with that much wear on the heel but I don't believe I do. I will note that I have not experienced any real soreness or pain in the last 10 months going from the couch to 8 miles - I would have thought if there was something in my form I would have felt it.

    Any thoughts on why my shoes might be wearing out on the heels that quickly?

    What helped me most is a few things.

    Back and hips straight. Stand tall. Imagine a hook on the very top of your head with string attached to it and someone just lifted you off the ground by that string with your legs just hanging straight down so your body is perfectly straight and aligned. Keeping your hips locked forward in that position now start running. Squeeze your glute muscles (imagine holding a quarter between your butt cheeks as you run). Keep your hips and knees relaxed. Then lean forward at the ankles (not the hips). When you land, land on the meaty portion just below your big toe and when you push off, use all of the meaty portion under all your toes and allow your heel to touch for a short bit.

    There is a lot to think about, so just work on 1 or 2 of these at a time. Run slow paces so you can work on your technique.

  • dkabambe
    dkabambe Posts: 544 Member
    Another awesome feeling run today, followed by some very interesting playing with the numbers.

    Planned 7k tempo run, but as it's maintenance week this week decided to up the tempo a bit and see if I could beat my previous 5k record (29:03). Felt good and got my 5k time down to 28mins flat, and also the first time I had a mile time that started with an '8' - in fact it was 8:37 so smashed my previous best of 9:05.

    Felt really good about run, but delayed posting here. After some playing over last few days with the spreadsheet from @7lenny7 I wanted to check whether how much my 5k was genuinely faster was once weight loss was taken out of the equation. Baselined to current weight my previous 5k record actually stands at 28:43 so very interesting that the figures say 20s of the improvement was down to weight loss, (but still 43 seconds of actually running faster).

    I've got a spreadsheet I've been using just to track my PR improvements over various distances, so have now added in the formulas from the other one so I can tell if I am genuinely running faster, and makes for fascinating reading. For example, at the end of last month I thought I improved my 5k time by 25 seconds in 10 days. However, when I adjust the figures for weight and temperature I was actually 2 seconds slower on that second run! I know the numbers are all approximate (even down to my times which are GPS recorded) but it's still fascinating.

    Anyway, that's my geek bit done - in summary great run today, and lots of fun with numbers. So far, October has been a great month for me:

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  • mbaker566
    mbaker566 Posts: 11,233 Member
    thanks @7lenny7 and @shanaber
    it felt good running again.

    i was going to run this morning but I was out cold and didn't hear my alarms. thankfully, i heard my get up for work alarms. maybe tonight. I'll need to work off dinner with my parents. they've been feeling rather helpless with the whole situation.
    definitely tomorrow. no yoga or foam rolling class to teach this week
  • Elise4270
    Elise4270 Posts: 8,375 Member
    edited October 2016
    mmteixeira wrote: »
    I need a bit of advice - Having only been running for 10 months now I'm sure my form could use some improvement but the wear pattern on my running sneakers has me confused a bit. I rotate The wear on the outside heels seems a bit extreme for a simple heel striker with less that 60 miles on them - one would think I drag my feet with that much wear on the heel but I don't believe I do. I will note that I have not experienced any real soreness or pain in the last 10 months going from the couch to 8 miles - I would have thought if there was something in my form I would have felt it.

    Any thoughts on why my shoes might be wearing out on the heels that quickly?

    It could be your strike/pronation or the material just may not be up to the mileage. If you're seeing this with most of your shoes, I'd guess it's your strike. I wouldn't worry about it unless you believe it's responsible for injury or the potential of.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    edited October 2016
    greenolivetree wrote: »
    @Elise4270 I lived in Wilburton a short while as a child and have been to Robbers Cave! I'd love to go again as it's not far from where I live now but my husband is so not into hiking. Sigh. That's one of my favorite childhood memories though <3

    Aww, come on over! We had fun yesterday. We're staying til Wednesday in a cabin. Horseback riding today. Lucky horses, tromping about.

    Where in the world do people eat in this town? Sonic, pizza hut, and a Mexican restaurant that had bad reviews. We went to Pete's in Krebs- not impressed. We have a fire pit and the wind has calmed down, maybe we can just roast some hot dogs (yuck). Haha!

    I tell you what, I love hiking and anytime you wanna plan a girls trip, I'm down. @ceciliaslater too.

    Haha, kids next to us are out playing- one is sentencing the other to the hanging judge. Must be from Arkansas! Too cute.


    View from back of the cabin. DH included.
    20161018_082653_zpsodj1abs8.jpg
  • 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) <<<
    10/16: 2.25 miles
    10/17: 2.25 miles
    Today: 2.5 miles

    Total/October: 38.7 miles

    Today's run was pretty slow and sluggish. After going faster than usual yesterday and doing an extra 2 miles or so on the bike this morning, my legs felt heavy. Stubborn as I am that means that I just pushed an extra quarter mile cause I felt I needed it. Hubby didn't get up (not surprising, he is not a morning person) and my boxer, George, wasn't feeling well so it was just me and Fergus. I think I may need to leave George at home in the mornings. She's been limping a lot at the end of the day and I think 3.5 miles a day is just too much for her at her age. I'll probably just get a shorter evening walk in with her instead. Fergus is still young and a greyhound mix though so he is always up for a run!

    @MobyCarp I am sorry that your aren't able to go as hard as you'd like. After reading your daily check-ins, I must say you do have me wondering how long your hallway is and how you cook your eggs. It's just curiosity really. Enjoy your breakfast! :)

    @kristinegift The best massages that I have had have left me feeling like I was run over by a truck right after. But then, then next day or two are just amazing! Sounds like that one might be a keeper!

    @7lenny7, @9voice9 & @Stoshew71 I like Skynard, too. I am most definitely an Allman Brothers fan. The past few years I have really been liking Tedeschi Trucks very much and have tried to catch them every time they come to town. The only World Series I would consider going to would be a Cubs World Series and that would just be so epic that I don't think I would miss it for any band.
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    exercise.png

    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 run) + 20 mins yoga + strength exercises (shoulders and core)
    6/10: 5.03 km (interval treadmill run) + 20 mins yoga + strength exercises (chest and legs)
    7/10: 5.20 km (interval treadmill run) + 20 mins yoga + strength exercises (upper back and core) + 4.00 km (running and squatting in a cornfield)
    8/10: 5.00 km (running and squatting in a cornfield)
    9/10: REST
    10/10: 10.39 km (general hike and spelunking in a cave)
    11/10: 5.03 km (interval treadmill run) + 20 mins yoga + strength exercises (shoulders and core)
    12/10: 5.00 km (mild progression run) + 20 mins yoga + strength exercises (arms and legs)
    13/10: 4.74 km (steady pace run) + 20 mins yoga + strength exercises (chest and core)
    14/10: 3.50 km (interval treadmill walk/run) + 20 mins yoga
    15/10: REST
    16/10: REST
    17/10: 5.06 km (interval treadmill run) + 20 mins yoga + upper body and core exercises
    18/10: 5.00 km (interval treadmill run) + 20 mins yoga

    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
  • mmteixeira
    mmteixeira Posts: 118 Member
    edited October 2016
    @7lenny7, @9voice9 , @Stoshew71, @lissadecker the best part of this discussion is they are both excellent - Skynyrd and the Allmans - can't lose with either - Tedeschi Trucks another great choice... listening to Made Up Mind right now - I love how Tedeshi's voice has many similarities to Bonnie Raitt. In the Tedschi Trucks vein, try Joanne Shaw Taylor - excellent blues guitarist and a voice I really like...
  • Franacious
    Franacious Posts: 54 Member
    I took a few days of vacation with my daughter so missed about 5 days of running this month. I didn't realize how far behind that would put me, but I'm determined to reach my goal! 60 wasn't a lofty goal, completely manageable, even for my slow pace and low endurance. It's time to step it up!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    One happy note about today's OK run...I was about halfway through mile 6 which, I know, isn't that super far, but I felt like I could keep running at that pace/HR forever.
  • karllundy
    karllundy Posts: 1,490 Member
    Way behind on everyone's updates...will try to get caught up this week. (especially the one just above here about blues...love Tedeschi Trucks Band!)

    My half on Sunday was a mixed bag. It was a new course for the IMT Half Marathon and added one large hill that wasn't included previously. It was warmer than I think everyone had hoped, and humid! I hadn't done enough hill and speed work coming in, so didn't have a specific goal.

    I started with the 1:50 pace group to make sure I didn't go out too fast, but probably did so a little bit. It was really foggy and pavement was a bit slippery, so everyone was being a bit ginger. After the split from the full marathon group just past two mile mark, it was pretty comfortable. My glasses were fogged over until about the last three miles or so. At that point, the fog started to lift a little, coinciding with the large hill and a slight bump in temperature - plus a funky odor coming from the East Side. Mile 11 was my slowest split. Didn't have a lot left in the tank for a final push.

    Finished in 1:53:06. As always, I did horribly at running tangents, so it was 13.37 miles. I am pleased with that time - 3rd fastest of the 7 half marathons I have done.

    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.
    10/6 - Taper / rest day. Only 10 days until IMT Half Marathon. Can't wait...love the race day atmosphere!
    10/7 - 5.01 miles. Chilly and windy today = long sleeves and tights
    10/8 - 7.9 miles. Lovely morning.
    10/9 - Rest day.
    10/10 - Sick day...quick 24-hour virus.
    10/11 - 4.65 miles.
    10/12 - 5.0 miles. Windy. Negative splits...whoop!
    10/13 - Family sick day...wife/daughter have whatever I did.
    10/14 - 5.06 miles. Relaxed, easy...felt like I could go forever. Alas, there is a race to be run on Sunday and a job to go to.
    10/15 - Pre-race rest day.
    10/16 - 13.37 miles.
    10/17 - Rest / Recovery
    10/18 - 3 mile recovery run. Hurt a bit in the hips.

    exercise.png
  • acorsaut89
    acorsaut89 Posts: 1,147 Member
    acorsaut89 wrote: »
    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 4 - 1.7 miles
    October 5 - Rest
    October 6 - Rest
    October 7 - 1.75 miles
    October 8 - Rest
    October 9 - Ended up doing a super long walk with the dog, so didn't run but enjoyed the fall weather
    October 10 - 1.75 miles
    October 11 - 16 - Resting a nagging hip and foam rolling . . . not sure what I did because I didn't run that much but it hurt.
    October 17 - 1.8 miles

    Distance to goal: 19.2 miles


  • Ericsmi
    Ericsmi Posts: 128 Member
    mmteixeira wrote: »
    I need a bit of advice - Having only been running for 10 months now I'm sure my form could use some improvement but the wear pattern on my running sneakers has me confused a bit. I rotate 4 pairs of shoes and a couple of them are starting to show significant wear on the outside heels. The blue image is my New Balance m880v6's - with about 60 miles on them. The other image is my Hoka One One Clifton 3's with about 50 miles on them. The wear on the outside heels seems a bit extreme for a simple heel striker with less that 60 miles on them - one would think I drag my feet with that much wear on the heel but I don't believe I do. I will note that I have not experienced any real soreness or pain in the last 10 months going from the couch to 8 miles - I would have thought if there was something in my form I would have felt it.

    I have the same issue and it is the reason I have tried a number of different shoe models and brands. They all wear quickly on the outside of the heels. I also have not had any significant pains or injuries, but I only get 120-150 miles out of a pair of shoes. I feel that a large part of my issue is weight related (not many shoe companies plan for a 250 lb runner).

  • greenolivetree
    greenolivetree Posts: 1,282 Member
    @elise4270 That's awesome. I was only 3-4 when we LIVED there but we visited when I was 9 and stayed in a cabin. Seriously BEST VACATION EVER. I don't remember what we ate except Fern's which then burned down. I can't believe it's been 26 years since I've been. That's insane. This needs to be corrected. LOL
    lissadecker wrote: »
    @MobyCarp I am sorry that your aren't able to go as hard as you'd like. After reading your daily check-ins, I must say you do have me wondering how long your hallway is and how you cook your eggs. It's just curiosity really. Enjoy your breakfast! :)
    This made me laugh this morning..... and also this
    Stoshew71 wrote: »
    (imagine holding a quarter between your butt cheeks as you run)

  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    10/3 - 5 miles
    10/6 - 6 miles
    10/7 - 3 miles
    10/8 - 4 miles
    10/11 - 6 miles
    10/16 - 4 miles
    10/17 - 5 miles
    10/18 - 0 - had to get in early today so I can leave at noon for Skip's meet

    33 out of 115 miles

    @mbaker566 I just saw your pictures. I'm so glad that you ran in the races, I'm sure it was very bittersweet. I know Adam was there at the finish cheering you on in spirit. When you mentioned his ring it made me thing of this. When my Dad passed my mom had his wedding ring reshaped into a heart and put on a chain. When she passed last month I wore it to his memorial.
  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
    Thanks for all the pacing advice, everyone. I'm feeling better about it today. And I just found out I get an early start, so that made me happy as I was anxious about making it to the cut-off point due to road closures. I think they realized they had based it on everyone starting at exactly the start time, rather than allowing for the fact the last corral would be starting much later, so moved everyone in the last corral (me) to an early start.

    The bad news is it has been pouring rain here for days, and it is now supposed to rain on Sunday morning too. I didn't have to do a single long run in heavy rain yet, so that will suck if it's true. Fingers crossed the weather beings have it wrong!

    And . . . I think y'all complaining about tapering are out of your minds. I'm loving it - too much, in fact lol. I have given myself a diet break and am eating at maintenance. I only hope I'm not ten pounds heavier by race day.

    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)
    16. 4.01 miles
    17. rest
    18. 2.95 miles


    exercise.png


    Upcoming Race: Oct 23rd Vancouver Rock n Roll Half-Marathon
  • karllundy
    karllundy Posts: 1,490 Member
    mmteixeira wrote: »
    @7lenny7, @9voice9 , @Stoshew71, @lissadecker the best part of this discussion is they are both excellent - Skynyrd and the Allmans - can't lose with either - Tedeschi Trucks another great choice... listening to Made Up Mind right now - I love how Tedeshi's voice has many similarities to Bonnie Raitt. In the Tedschi Trucks vein, try Joanne Shaw Taylor - excellent blues guitarist and a voice I really like...

    Love TTB! Also, Gov't Mule. Joanne Shaw Taylor is great...I really like her "White Sugar" album.
  • DayLi77
    DayLi77 Posts: 655 Member
    edited October 2016
    shanaber wrote: »
    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...

    It seems I'm the odd one out - so I gotta comment on this & represent :wink:

    I have a bachelor's in studio art with an English minor. I also worked on, but didn't complete (for various reasons) K-12 art teaching certification...I'm considering going back to school for a master's in art therapy, but still undecided about that. Right now I have too much on my plate to take on anything else.

    No numbers, stats, or data in my educational background! Although I do appreciate a good spreadsheet....


    Now I gotta go back & read all the rest of the posts I skimmed through :smile:

  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
    @Elise4270 That looks beautiful. Enjoy! I bought the best hot dogs from Fred Meyer when we went camping in Oregon this summer. They were organic - just checked my diary: Teton Waters Ranch uncured beef frankfurters. Not a hot dog fan, but these were delish if you can find them!

    The nearby kids sound hilarious; can't say I ever played that and I had three older brothers.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    Got a question for the folks who run more/better/have more experience than me. With my current 4/6/4/6/4/8-10 schedule of all easy z2 running, How frequently should I look at doing cutback weeks and, how about adding mileage. Just do a similar rotation of 2-3 weeks of running, then a cutback week then add mileage?

    Also, while I'm at it, how much mileage to add when I get back to it? I was doing the 1 mile added for each day I run method before, but I'm always looking for new ideas.

    I have a LONG time until HM training starts, but I also don't want to get bored with the routine, and I'm looking to be in the 40-45mpw range when I start up HM training in late Feb. Any suggestions/advice on how to shape things?

    Sorry for the randomness, I just was typing stream of thought.
  • luluinca
    luluinca Posts: 2,899 Member
    Wow, I can't remotely keep up with all of you. This is such a prolific group and huge runs everyone! As a new runner I'm just so impressed. Since I'm one of the older ones here I doubt I'll ever catch up to any of you but it's fun trying......LOL. My epiphany this morning while I was running was how easy it is to run a 5K whenever I want to now. Never imagined I'd feel like that!

    10/01 – Rest Day
    10/02 – 3.6 mile horse trail run with dog – AVG HR 143, High 159 on hills
    10/03 – Rest Day
    10/04 – 2.1 mile horse trail run with dog – testing out the new Garmin
    10/05 – 3.31 miles horse trail run with dog – looks like Garmin is about 7-8 bbm higher than my Polar
    10/06 – 95 min strength training
    10/07 – 3.6 miles horse trail run with the dog – AVG HR 146
    10/08 – Rest Day
    10/09 – 4.52 miles at the park – longest run yet – AVG HR 147
    10/10 – Another Rest Day……ugggghhhh
    10/11 – 3.1 miles horse trail run – Fastest 5K yet – AVG HR 147
    10/12 – 3.1 miles horse trail run plus a 3 mile walk this morning
    10/13 – 4 mile walk along the river trail
    10/14 – 95 min strength training
    10/15 – Spent the day at the Aquarium of the Pacific………..lots of walking
    10/16 – 4.6 mile horse trail run – AVG HR 143 but I did run one very steep hill and it got up to 160
    10/17 – 100 min strength training
    10/18 – 3.1 mile run – One big hill – AVG HR 136 a nice recovery zone for me I guess

    Upcoming race:

    Nov 19 - 10K Turkey Trot - San Dimas

    I'd like to sign up for some 5K's as well but my husband is having a second surgery soon so I'm trying to just keep my calendar open. Looking forward to the 10K with my daughter and son in law though.


    exercise.png




  • 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
    Oct 16 - somewhat active rest day, almost 10,000 steps
    Oct 17 - 3 mi run, .75 walk, 25 min total body strength (Fitness Blender "Push Yourself Harder")

    Goal: 31.8/60 miles run

    @fclark11 I'm a little behind too, but we can do this!

    Yesterday's afternoon run was mid-80's with 20mph wind. It was surprisingly not terrible. But I remember the last half mile being rough so I suppose I couldn't have lasted much longer. I think the wind had died down and I was suddenly super hot. But I remember thinking I felt really good and not sore anywhere.

    I seem to be done with early morning runs before work. I'll try to run at 7pm tonight. I set out my clothes and my alarm went off but my hubby wasn't up and was complaining he felt terrible and didn't know if he could go to work. My life feels very up-in-the-air right now. I have a hard time just saying "Oh, you feel like crap? Sorry. See ya in 90 mins after I warm up, run, cool down, stretch, foam roll and shower!" :-/ We're trying to decide right now if we're taking his Dr's suggestion and making a trip to the Mayo Clinic. Mostly hinging on insurance approval. I mean, we've decided we're going if insurance covers it. Just trying to work out the details. So I'm just trying to learn to balance taking care of myself and doing "this running thing" while my spouse is not well.
  • mmteixeira
    mmteixeira Posts: 118 Member
    karllundy wrote: »
    Love TTB! Also, Gov't Mule. Joanne Shaw Taylor is great...I really like her "White Sugar" album.

    @karllundy "White Sugar" and "Diamonds In The Dirt" were excellent - still my favorites from her - she came to a local club near home so I got the chance to see her play - only an hour show and she did mostly stuff from her new album "Wild" but she was fantastic - a true musician...
  • greenolivetree
    greenolivetree Posts: 1,282 Member
    RunRachelleRun wrote: »
    @Elise4270 That looks beautiful. Enjoy! I bought the best hot dogs from Fred Meyer when we went camping in Oregon this summer. They were organic - just checked my diary: Teton Waters Ranch uncured beef frankfurters. Not a hot dog fan, but these were delish if you can find them!

    The nearby kids sound hilarious; can't say I ever played that and I had three older brothers.

    I think @Elise4270 was right - those kids were from Arkansas! http://www.roadsideamerica.com/story/21204
  • mmteixeira
    mmteixeira Posts: 118 Member
    edited October 2016
    Ericsmi wrote: »
    I have the same issue and it is the reason I have tried a number of different shoe models and brands. They all wear quickly on the outside of the heels. I also have not had any significant pains or injuries, but I only get 120-150 miles out of a pair of shoes. I feel that a large part of my issue is weight related (not many shoe companies plan for a 250 lb runner).

    @Ericsmi The significant wear on the New Balance shoe I attached was accumulated during April/May/June of this year when I was between 200-220 lbs. The wear on the Hoka's is within the last 30 days (current weight 180) and is not nearly as drastic. My Saucony Rides and Brooks Ghosts (more recent shoes also) have roughly 40 miles on each and don't have as much wear on them (same place just not nearly as worn). So there may be something to weight...

    I am also considering it could be form breakdown late in a run - the Hoka's have seen 15 miles in the last two weeks in a 10k (mostly uphill) and 8 mile long easy run - my two longest - possible I do drag/shuffle a bit when tired... need to focus more on picking up knees/feet. Definitley going to look at some of what @Stoshew71 suggested above...


  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    MNLittleFinn wrote: »
    Got a question for the folks who run more/better/have more experience than me. With my current 4/6/4/6/4/8-10 schedule of all easy z2 running, How frequently should I look at doing cutback weeks and, how about adding mileage. Just do a similar rotation of 2-3 weeks of running, then a cutback week then add mileage?

    Also, while I'm at it, how much mileage to add when I get back to it? I was doing the 1 mile added for each day I run method before, but I'm always looking for new ideas.

    I have a LONG time until HM training starts, but I also don't want to get bored with the routine, and I'm looking to be in the 40-45mpw range when I start up HM training in late Feb. Any suggestions/advice on how to shape things?

    Sorry for the randomness, I just was typing stream of thought.

    Your body should have the final decision. There really is no easy answer for cutbacks and how aggressive you can safely add miles each week. I personally plan a cutback week after 3 tough weeks (unless my body says I need one sooner) or if my schedule works out such that it would be wise to use a cutback week (i.e. some important event related or not related to running which will take up my time for that week).
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