October (2016) Running Challenge
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@lporter229 and @katharmonic Very cute Stella pictures, from both of you!
@acorsaut89 Healing your injury is definitely more important! You are at 22km now. Maybe you can reach 26.2km instead of miles - I anyway think running kilometres is more fun than running miles
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I think my training plan is broken! This week, it only had two runs (~4km & 6km) on Tue & Wed, today and tomorrow are complete rest days. That can't be right! Maybe if I refresh the webpage often enough, it will change and a new workout will appear for tonight?
Else I'll be stuck with a bit of stretching and a relaxing soak in the hot tub. Or cleaning up my apartment. Any bets on which of those options wins?
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These past two weeks I have been casually taking some down time from running and focusing on yoga and strength training. I will probably continue on this path of light, easy mileage and hitting the weights and yoga classes for the next 4 weeks before starting a training regimen for Boston. I am thinking of taking a different approach this time around and wanted to get your thoughts and opinions.
The training for my last two full marathons and my last half were structured around Matt Fitzgerald's intermediate/advanced plans in "80/20 Running". I adapted them as I saw fit, but stuck pretty close to his speed work sessions which included one tempo type run and one interval/hill repeat run each week. I really hit those speed workouts hard, usually giving it my A effort and it definitely paid off.
This time around I am thinking of toning down the speed work, or maybe even ditching it entirely, and focusing on easy mileage and also doing a little more strength training. My strength training really suffered in the past because it was too difficult to fit it in around recovery from the intense speed sessions, but I do believe that it really goes a long way towards keeping me injury free. My goal for Boston is not focused around time. I want to have an enjoyable and "easy" (if there is such a thing) race. Based on my previous marathon experiences and my current long run paces, I think I might be able to run easy and still finish under my BQ time of 3:55, which would be a double bonus. Do you think the strategy of no speed work is the best plan to get me to that goal? It's kind of hard for me to think about training without speedwork.4 -
3 miles this morning for me so 32 for the month.
Target achieved.4 -
@_nikkiwolf_ -LOL! The taper crazies!! Only the strong survive!5
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@lporter229 I am just now getting used to the idea of monitoring my "speed work". In the past, I didn't classify anything as real speed work unless it was at a track doing some kind of intense anaerobic paced repeats at 400 or 800 meters. I am learning how my body reacts over the course of several weeks if I am not careful at my pacing for what should be considered an easy run. My overall pace of an "easy run" is usually spot on, but snuck in there is a mile split here or there that is just a little bit faster than what should be considered easy. Go on a few weeks, and I am wondering why my zip is gone. I can tell a big difference in just (not even) a week of monitoring individual splits and slowing down immediately if I run too fast. The real test will be Saturday when I go for my long run and plan to insert at most 7 miles at GHMP and GMP.5
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10/27 - 4 miles
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3 miles on the schedule for this evening. It's getting harder to be an evening runner these days with noticeably less daylight. One more week of base building, then I start weaving in some speedwork and tempo runs for the first time since spring.3
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I am sleeping so well this week, but I wake up in the morning and feel like I've been drugged. It is difficult to get out of bed. I am wondering if that is just post-race recovery. Anyone else notice this after a race?
And I thought I was over my DOMS until I went for a run. My legs were still very stiff and sore as soon as I lifted off the ground, so I took it as slow as I possibly could and threw in some walking every now and then. I'd like to try to meet my mileage goal this month, but with all those unplanned rest days and this cool, rainy weather, it's going to be a challenge.
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 (aerobic)
17. rest
18. 2.95 miles (fast finish)
19. 2.43 miles (aerobic)
20. rest (bad hamstring - skipped planned run)
21. rest (bad hamstring - skipped planned run)
22. rest (bad hamstring - skipped planned run)
23. 13.1 miles (Vancouver Rock 'n' Roll Half Marathon: 3:01:43)
24. rest
25. rest
26. rest
27. 4 miles (recovery hobble)
In case ticker is being dumb: 82.16 / 100 miles3 -
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Calvin2008Brian wrote: »3 miles on the schedule for this evening. It's getting harder to be an evening runner these days with noticeably less daylight. One more week of base building, then I start weaving in some speedwork and tempo runs for the first time since spring.
I'm almost exclusively a night runner or, rather, an early morning runner. I haven't run in the daylight in over a month. I actually like it, being able to see the stars!0 -
MNLittleFinn wrote: »I'm almost exclusively a night runner or, rather, an early morning runner. I haven't run in the daylight in over a month. I actually like it, being able to see the stars!
Yep. As long as the footing is ok, I'm fine with running in the dark. And I've got a good place to run off road with predictable footing most of the time. Just never my first choice, I guess. I agree that there's some joy in seeing the stars, and nothing much beats running with my moon shadow. Lol.1 -
Way to get out there @RunRachelleRun ! A slow run really will help.
Shoe/foot update
I wore my Brooks cascadia yesterday, walked a half mile further in the same amount of time, and have no foot tightness this morning.
But my achilles seems tight this morning. GAH! It must be contagious! Oh boy! Another learning opportunity!
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@BeeerRunner I usually wear black capris or pants too lol, but I still felt as if everyone could see. Love the finish photo - your little guy is adorable. Mine is 19. I miss that age.
@WhatMeRunning Sorry it's a struggle right now. You did make me laugh too. You're doing great and you can hold it together.
@katharmonic and @lporter229 Love the Stellas! I wish I could join your Stella club.
@Naija82 Thanks! Congrats on meeting your goal already, with quite a few days to spare!
@skippygirlsmom Poor Skip. Love her attitude about it. Have you seen those gadgets at REI to help with peeing on hikes etc.? I am going to get one for hiking. Could be useful to carry in a bag for Skip:
https://rei.com/product/407267/sani-fem-freshette-feminine-urinary-director
@Elise4270 Bwahaha I agree - extra calories are needed for recovery. I tell myself this all the time!3 -
@Elise4270 Great work! Hope the achilles just needs a little extra stretching.
I was listening to a podcast some time ago (think it was Runner's Connect) and a PT recommended every runner rotate three pairs of shoes. The most important thing was that they all had different drops to ensure the foot/calf is always working the different muscles. Before I heard this, I thought rotation was necessary due to the foam compression.
Now I rotate three pairs: high drop (Asics - super cushioning), medium drop (Saucony - light/med cushioning), and zero drop (Altras - med cushioning), and this is the longest I've gone without injury (2 years).5 -
RunRachelleRun wrote: »@Elise4270 Great work! Hope the achilles just needs a little extra stretching.
I was listening to a podcast some time ago (think it was Runner's Connect) and a PT recommended every runner rotate three pairs of shoes. The most important thing was that they all had different drops to ensure the foot/calf is always working the different muscles. Before I heard this, I thought rotation was necessary due to the foam compression.
Now I rotate three pairs: high drop (Asics - super cushioning), medium drop (Saucony - light/med cushioning), and zero drop (Altras - med cushioning), and this is the longest I've gone without injury (2 years).
I need an excuse to buy more shoes!5 -
RunRachelleRun wrote: »@Elise4270 Great work! Hope the achilles just needs a little extra stretching.
I was listening to a podcast some time ago (think it was Runner's Connect) and a PT recommended every runner rotate three pairs of shoes. The most important thing was that they all had different drops to ensure the foot/calf is always working the different muscles. Before I heard this, I thought rotation was necessary due to the foam compression.
Interesting. I've always rotated between like pairs, but this idea has some appeal.
Do you feel your gait varies depending on which shoes you are wearing? (Thinking mostly of heel strike vs mid-foot strike, I guess).1 -
OK, so I haven't been on a lot this week. Apparently, we have gotten into a deep discussion on eliminating bodily waste before / during / after runs.
Here are my thoughts on that: I like to drink a cup of coffee before I run. As such, I know where all the port-a-potties and bathrooms are available in my neighborhood at 5 a.m.
@RunRachelleRun and @Calvin2008Brian - Hmmm...I too have always rotated between like pairs (one type each of Asics, Saucony and Brooks). I am interested in more about this varying drop idea.4 -
@Calvin2008Brian I do think the drop affects my gait. The Saucony's are my favourite fit due to the toe box, so I wear them for my longest runs. Technically, I am wearing them more because of this. But I think my form is the best in the Altras (definitely land more forward-mid than heel in them). I also seem to run slightly faster in them, but they don't fit the best, so I wear them for my shorter runs. Hm, after writing this, I should reconsider this strategy. The toe box is fine, but the shoe feels as if it slips a little in the heel. They also took some adjusting to. My calves always feel that they have had more of a workout after I wear them. They came with a warning paper about this in the box. You are supposed to ease into wearing the zero drop.0
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@runrachellerun I have seen those. The peeing while she's running doesn't bother her anymore LOL she has also become and expert at squatting to go in the woods. She did get some poison ivy not too long ago2
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