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 -
Easy 5K today to test my legs after yesterdays hill session (and to offset overeating!). A bit stiff, though not as bad as I thought it might be - even so, was still difficult to stay at an easy pace.
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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 ago 2
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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.
Nothing a headlamp, reflective vest and some good compression gear can't fix 0 -
I need an excuse to buy more shoes!
@Elise4270 I know I need an intervention when it comes to buying new shoes - just the mere mention of "Running Warehouse" makes my credit card tremble...3 -
10/1: 13.1 Miles: 1st Half Marathon Race!! / Yoga
10/2: 4.5 Miles (Very Slow…) / Yoga
10/3: 3 Miles…Feeling much better
10/4: Body Pump and 3 more slow miles
10/5: 3.1 mile run / 1.7 mile Social run/walk through my gym with my kiddo
10/6: Body Pump
10/7: Yoga and Tried out my new Foam Roller
10/8: 14 Miles (6 with Hubby running and Kiddo bicycling)
10/9: 5 Miles
10/10: 3 mile trail run with the family
10/11: 7 minutes of Core, Body Pump, 30 minutes of Stationary Bike
10/12: 4 Mile run turned into 1.87 after a huge wipeout
10/13: 3 Mile Walk
10/14: 3.1 Mile Run
10/15: 10 Mile Run. Planned to go 12, but my hamstring started acting up around Mile 5. It didn’t hurt bad, but it wasn’t normal, so decided to cut my run short.
10/16: 45 Minutes of Stationary Bike
10/17: 45 Minutes (12 Miles) of Stationary Bike
10/18: Body Pump and 30 minutes (7.5 miles) on Stationary Bike
10/19: 60 minutes (15.6 miles) on Stationary Bike
10/20: 3 Mile Run / It was a chilly 75 degrees with a strong north wind. I didn’t break a sweat at all!! Still had discomfort with the hamstring though. Ugh!!
10/21: Rest Day
10/22: 3 mile slow run with the kiddo: still discomfort / 15 minutes row machine, 45 minutes (12 miles) Stationary Bike
10/23: 5 mile run on Zero Runner – Wish I tried this sooner, but I thought I’d still have pain when bending my knee.
10/24: 3.1 mile run on Zero Runner / 10 minutes of Row Machine
10/25: Body Pump and 20 minutes (5.3 miles) on Stationary Bike
10/26: 5 mile run on Zero Runner
82.8 miles of running / 64.4 miles on Stationary Bike – Eliminated goal due to leg pain
2016 Races Completed:
Buffalo Boogie (5K) May 7 – 23:42
Marine Creek Trailhead Trot (5K) May 14 – 22:00
Joe’s Run (10K) June 4 – 48:04
Firecracker 5000 (5K) July 4 – 22:51
XTERRA Jurassic Trail Run (15K at Night) July 16 – 1:32:05
Clark Gardens I’m Only Half Crazy Half Marathon/5K (HM) Oct 1 – 1:48:21
Upcoming Races:
Turkey Trot – Appleton, WI (5 Miles) Nov 24
BMW Dallas Marathon (HM) Dec 11
Cowtown Marathon (Full) Feb 26
Last night, I did my longest run so far on the Zero Runner. The 5 miles went great with no pain and even got a bit of runner’s high around mile 4. Since a barefoot test run around the house went well 2 nights in a row, I decided I would try to do an easy run around the neighborhood. I headed outside when I got back from the gym, but I unfortunately had immediate pain in the back of my right leg where the Baker’s Cysts are that radiated around to the exterior side of my knee. I stopped right away and just turned back around. No need to push it. My doctor appointment is this afternoon. I did try running barefoot around the house before bed, and again no pain. It made me think that they may be onto something in the Born to Run book.
@RunRachelleRun @Elise4270 @skippygirlmom @ddmom0811 @9voice9 Thank you so much!! I do need to get that pick framed. They do grow up way too fast. I have step kids that were 2, 4, and 7 when I met Hubby. They are now 22, 23, and 26. Eek!! How did that happen?!?
@skippygirlmom – Good tip on bringing extra clothing. I’ve started doing that anyway just because it feels good to get into clean dry clothes and out of the sweaty wet ones.
@RunRachelleRun I bet no one even realized. All those people were probably in the same situation or have been in there/done that at least once in their life. Apparently, you aren’t a real runner unless you’ve wet yourself or almost pooped your pants while running. Ha ha!!
@_nikkiwolf_ Good luck with the rest of your taper! So tough! LOL
@7lenny7 Hope your quads and hamstrings are feeling better soon!
@RunRachelleRun Good info on the shoe rotation. I was planning to go shoe shopping this weekend, but maybe I need to get at least 2 pairs instead of just one. I was thinking about trying to gradually get closer to a more of a minimalist shoe or a zero drop, but wasn’t sure if I should start now or wait until after my marathon in February. I’d definitely go gradually whatever I decide to do. BTW, I love the toe box in my Sauconys too. I also have a pair of Brooks Trail Runners, but they start getting too tight when on long trail runs.
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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 know the feeling! I always have an inner battle about whether I'd rather break out the headlamp/reflective gear or run on the dreadmill at the gym. It'll be the gym for me tonight if it's still raining when I get off work.
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RunRachelleRun wrote: »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).
@RunRachelleRun thanks - makes me feel a little better about rotating between 4 pairs of shoes right now - Hoka Cliftons for long runs, New Balance m880v6 for speed work, and Brooks Ghost 9 or Saucony Ride 9 for base runs. I did get the Altra Lone Peak Neoshell for winter running - I may start adding those in sooner just to add in a zero drop shoe...
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@osubuckeye906 I opted for the TM over dark + cold + wet on Tuesday. I'll only have two of those to deal with tonight, so odds are I'll be putting some fresh batteries in the headlamp and hitting the trail.0
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I need an excuse to buy more shoes!
Yes!
I get uneven heel wear (outside edges wear down first) and, years ago, a podiatrist advised replacing my trainers as soon as they start showing that pattern. I was pumped to have an excuse to spend more $$$ on my favorite hobby! This three-shoe-skidoo is even better. Lol.
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I would love to buy more shoes but I really need to show restraint here. I've yet to max out the 2 shoes I started the year in.....barely put any miles on my trail shoes yet.....and barely worn my Launch 2s yet.....and I still have 2 brand new in the box shoes waiting. So that's 6 right there that I can put a lot of miles on :-o
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")
Oct 18 - 5 mi run, .75 walk
Oct 19 - rest day with 10 min short walk
Oct 20 - 2 mi run, .6 walk (didn't go well)
Oct 21 - 5 mi run, .7 walk, 21 min strength training
Oct 22 - busy rest day
Oct 23 - 35 min lower body strength and pilates
Oct 24 - 1 mi walk, 3 mi run
Oct 25 - 1 hr cardio/strength combo workout
Oct 26 - active rest day - 3 short walks
Goal: 46.8/60 miles run - it's looking like I'll make it!
I'm sooooo ready to run. My whole week has been off schedule. Sleeping in until 7:15 and staying up crazy late because my hubby is 2 hours west of here and would call late. We finally got our Mayo appt which is 8 weeks away, so I will carry-on with my running and hopefully life won't be too crazy. I'm thinking about trail running tomorrow!
Our high temps are back around 80 and they're saying this is the 2nd warmest October on record here :-/ I'm ready for some COLD running.
@_nikkiwolf_ Be strong! Best wishes on your race!1 -
I just registered my wife for the 5k the night before my marathon.......7
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MNLittleFinn wrote: »I just registered my wife for the 5k the night before my marathon.......
Where you racing? (Bear with me, I'm new here).0
This discussion has been closed.
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