November 2016 Running Challenge
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Got in 3 miles of shakeout runs (both a 1 miler last night, and 2 today) as I'm rested, rearing, and ready to go for tomorrow's Ironman. Small craft warning in effect for the swim, so I'll snag some dramamine before the start. Hoping to hold up for a 3:35 marathon at the end (and roughly a 10:20 finish), but will have to avoid wearing myself out on the bike.
My friend who does Ironman tells me he did one in Florida once when the waves were so high that the swim had more elevation gain than the cycling. If you get those conditions, I hope you survive them well!
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girlinahat wrote: »
Question. I've bought the 80/20 book, and haven't started reading much yet, but how do you guys calculate your zones? I have an HRM but just wondering what people do?
Hope you shake that cold and feel better soon!
I just let my HRM (Garmin) calculate my zones. As long as you have some variation in your data (hard runs, easy runs, runs from hell), it'll be accurate.
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11/1: 3
11/4: 4.2
7.2 of 60
Incredibly nice outing after work. Hard to believe this is November in Minneapolis!
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1.76 miles
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lporter229 wrote: »November Goal - 150 Miles
11/1 - 5.02 - Easy
11/2 - 4.49 - Easy
11/3 - 6.49 - Easy
11/4 - 5.21 - Easy
Total - 21.01 of 150
Unremarkable run this morning. Hope to get in a few tomorrow and then do my first post marathon long run. I haven't gone over 7ish in almost a month. I'd like to get back to 40-45 miles a week, and since i'm at 26 this week, looks like i'll do a 4 & 10 this weekend to get there. Hope to maintain that base until December and see what the spring calendar looks like for another marathon.
Right there with you. It's been three weeks since my last half and I am just now getting around to having any desire to do a longish run. I am thinking 10 and 5-6 this weekend. It gets kind of comfy here on easy street
Right there with you guys! My marathon was almost a month ago now, so I'd like to increase my weekly mileage a bit. I'm really trying to work on my pace though, so trying not to do too much all at once.
@katharmonic Happy birthday!
@AdrianChr92 Congrats on a stellar PR!
@Ohhim Good luck!!
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kristinegift wrote: »@skippygirlsmom Sorry Skip didn't make State! But there's always track season and XC next year! She's a junior this year, right? Chin up, young Skip! You've got a lot of great running ahead!
I couldn't have said it any better than @kristinegift
When someone of Miss Kristine's caliber can see that Skip has great things in her future - that says a lot.katharmonic wrote: »I didn't get any shopping done today, I'll have to get to that tomorrow. I had a really nice 2-hour hike with Stella, and it was a little bit of a drive to get there, so the day was longer than I anticipated.
@katharmonic Nothing like some quality time in the wilderness to re-juvenate the mind and soul. Great scenery.
That waterfall looks like one about a 5 hour drive from where I live. Our little waterfall is very unique in that it is undercut by Spring Floods so you can actually walk behind the Falling Water on the Rock Wall allowing you to cross the river without getting your feet wet.1 -
01 November – 10.3 km
03 November – 10 km
5 November – 5.1 km
Goal: 200 km
Total: 25.4 km
parkrunday!
Slower run to save myself for a HM on Sunday.
Was aiming for 27:40
Did it in 27:41! 3 -
Oh, but now something hurts in the lower part of my right glute.
Really worried I'll have to pull out of my HM tomorrow.0 -
Busy week and I haven't had much of a chance to check in... I did end up going for a run in the heat on the 2nd and another run just as hot today... My weekend will be filled with agility so I am not sure if I will get a run in or not.
I did see the Sports Chiro again and he did the gait analysis - pretty interesting stuff. It is clear my right foot has some serious issues that are not completely surprising. He has some concerns about the way I toe off but hopefully the new orthotics will help. The pronation has not and will not go away but I am definitely trying to overcompensate for it and probably resulting in the Achilles issue. I need to allow my feet to go as they wish without my mind trying to force them into unnatural positions. I forgot however to ask why my toes are falling asleep now on that foot or if/when I can/should try to run back to back days again. In the meantime I will continue to run pretty easy every other day.
I hope to catch up with everyone later in the weekend but in the meantime need to give a shout out to the Skippygirl! @skippygirlsmom please let her know how proud all of us are of her and that she is incredible even if she didn't make State!
Date........Miles.....Total
11/01......0.00......0.00
11/02......4.66......4.66
11/03......0.00......4.66
11/04......4.29......8.95
11/05......0.00......8.95
My completed and upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!) - CANCELED!!
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon2 -
November Goal: have as much fun running as Lily the Whippet does!
11/1 6.50
11/2 got distracted by some silly ball game...
11/3 3.20
11/4 2.05
...and off for a couple days as I travel to Vegas to meet with the whole famdamily including son who was supposed to be dead by now!
Total: 11.75
@katharmonic happiest of birthdays!
@Ohhim have a great time at your ironman!
Upcoming races:
Las Vegas Rock n Roll 10k 11/13/16
Ticker is my goal for 2016 and total to date:
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1/11 C210K W4 D1: 3.1
2/11 Rest
3/11 C210K W4 D2: 2.3
4/11 Rest
5/11 C210K W4 D3: 3.7
Total 9.1 miles
Well that's the end of week 4, so far so good. Week 5 is supposed to be a cutback week but to be honest I don't think I've done enough to warrant one so just going to move on to week 6 on Monday, looking forward to it!
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girlinahat wrote: »
Question. I've bought the 80/20 book, and haven't started reading much yet, but how do you guys calculate your zones? I have an HRM but just wondering what people do?
Hope you shake that cold and feel better soon!
I just let my HRM (Garmin) calculate my zones. As long as you have some variation in your data (hard runs, easy runs, runs from hell), it'll be accurate.
Well I've mostly been doing what I would call easy, and my TomTom must be calculating based on age etc. However according to it, over 90% of my time is spent running in zone 5 or sprint zone. Clearly this is not the case as I CAN have a conversation during a run, albeit with gaps.
I'm a relatively new runner, starting from a low/moderate fitness level, and have certainly seen my heart rate and thus fitness improve (based on recovery time). But I'm keen to understand what I should do to calculate zones based on my personal reality rather than an algorithm based on an 'average person' - I've read to run flat out for 30 minutes or something. Does anyone have a technique they've used?0 -
girlinahat wrote: »girlinahat wrote: »
Question. I've bought the 80/20 book, and haven't started reading much yet, but how do you guys calculate your zones? I have an HRM but just wondering what people do?
Hope you shake that cold and feel better soon!
I just let my HRM (Garmin) calculate my zones. As long as you have some variation in your data (hard runs, easy runs, runs from hell), it'll be accurate.
Well I've mostly been doing what I would call easy, and my TomTom must be calculating based on age etc. However according to it, over 90% of my time is spent running in zone 5 or sprint zone. Clearly this is not the case as I CAN have a conversation during a run, albeit with gaps.
I'm a relatively new runner, starting from a low/moderate fitness level, and have certainly seen my heart rate and thus fitness improve (based on recovery time). But I'm keen to understand what I should do to calculate zones based on my personal reality rather than an algorithm based on an 'average person' - I've read to run flat out for 30 minutes or something. Does anyone have a technique they've used?
There must be online hr zones calculators. All you need the your resting hr, the lowest number you've ever seen, (laying around, first wake up). And the highest number on your hr data. Should be a hard effort.
One those numbers are plugged in, the zones are percentages of the range (I think).
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girlinahat wrote: »girlinahat wrote: »
Question. I've bought the 80/20 book, and haven't started reading much yet, but how do you guys calculate your zones? I have an HRM but just wondering what people do?
Hope you shake that cold and feel better soon!
I just let my HRM (Garmin) calculate my zones. As long as you have some variation in your data (hard runs, easy runs, runs from hell), it'll be accurate.
Well I've mostly been doing what I would call easy, and my TomTom must be calculating based on age etc. However according to it, over 90% of my time is spent running in zone 5 or sprint zone. Clearly this is not the case as I CAN have a conversation during a run, albeit with gaps.
I'm a relatively new runner, starting from a low/moderate fitness level, and have certainly seen my heart rate and thus fitness improve (based on recovery time). But I'm keen to understand what I should do to calculate zones based on my personal reality rather than an algorithm based on an 'average person' - I've read to run flat out for 30 minutes or something. Does anyone have a technique they've used?
There must be online hr zones calculators. All you need the your resting hr, the lowest number you've ever seen, (laying around, first wake up). And the highest number on your hr data. Should be a hard effort.
One those numbers are plugged in, the zones are percentages of the range (I think).
I'm really looking for a specific technique to measure that 'hard effort'. Is hard effort how long I run for two seconds, five minutes, etc. Is that from a cold start or what?
I appreciate I could use the internet generally to ask this question, which I have done with varying results such as 'run for 15 minutes then flat out for 2, take your heart rate from the last minute and add 5' or 'walk four laps briskly round a park and take your heart rate from the last lap'. I imagine both will give varying results which is why I asked here, where there seem to be a number of runners who understand and USE these things in training, for their advice.
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girlinahat wrote: »girlinahat wrote: »girlinahat wrote: »
Question. I've bought the 80/20 book, and haven't started reading much yet, but how do you guys calculate your zones? I have an HRM but just wondering what people do?
Hope you shake that cold and feel better soon!
I just let my HRM (Garmin) calculate my zones. As long as you have some variation in your data (hard runs, easy runs, runs from hell), it'll be accurate.
Well I've mostly been doing what I would call easy, and my TomTom must be calculating based on age etc. However according to it, over 90% of my time is spent running in zone 5 or sprint zone. Clearly this is not the case as I CAN have a conversation during a run, albeit with gaps.
I'm a relatively new runner, starting from a low/moderate fitness level, and have certainly seen my heart rate and thus fitness improve (based on recovery time). But I'm keen to understand what I should do to calculate zones based on my personal reality rather than an algorithm based on an 'average person' - I've read to run flat out for 30 minutes or something. Does anyone have a technique they've used?
There must be online hr zones calculators. All you need the your resting hr, the lowest number you've ever seen, (laying around, first wake up). And the highest number on your hr data. Should be a hard effort.
One those numbers are plugged in, the zones are percentages of the range (I think).
I'm really looking for a specific technique to measure that 'hard effort'. Is hard effort how long I run for two seconds, five minutes, etc. Is that from a cold start or what?
I appreciate I could use the internet generally to ask this question, which I have done with varying results such as 'run for 15 minutes then flat out for 2, take your heart rate from the last minute and add 5' or 'walk four laps briskly round a park and take your heart rate from the last lap'. I imagine both will give varying results which is why I asked here, where there seem to be a number of runners who understand and USE these things in training, for their advice.
Usually I see my highest hr starting out in the first half mile. I don't think it matters how you get it. For me 5 minutes at a hard effort is plenty to get my hr up.
I'm sure someone else will chime in. Weekend is a little slow on this thread at times. I'm not sure I'd trust the internet. There's too much bad info.0 -
11/1: 8.5 miles
11/2: 6.7 miles
11/3: 3.6 miles (am), 6 miles (pm)
11/4: Rest
11/5: 14 miles
I had 20 on the schedule today, and the run started off feeling good but after a while the bright sunshine's strobe-light effect through our balding trees gifted me with a killer headache, so I called it a day at 14 when I got to my house. Not the end of the world; I did 20 twice in October and both went well and I had an amazing 16 mile tempo last week. The BIG RACE is in two weeks, so there's no reason to push through 20 when every step makes my head throb. I know I can run 20, all I can do know is maintain my fitness and pump myself up for the race. The hay is in the barn, as they say! And tomorrow I may not run much since I'll be gone most of the day spectating the NYC Marathon
Fall Race Season & Next Year:
10/8: Coe College Homecoming 5k: 21:26
10/16: Superhero Halloween Half Marathon: 1:42:24
11/20: Philadelphia Marathon (Goal: 3:30 or better)
3/26/17: Philly Love Run HM
5/14/17: Delaware Marathon Running Festival HM
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November walking miles
1---6.24
2---travel/pt/doc
3---3.1 walk, 25 minute swim, 2.8 walk
4--- travel
5---3.19 meh
15.33/50+
Not Advisable races:
12/11/16 BMW Dallas Marathon, Half (registered)
Run the year 2016 898.42/ 2016 (DNF)
Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half1 -
21.83% of goal
01-Nov: 7.90 miles
02-Nov: 3.94 miles
03-Nov: 5.86 miles
04-Nov: 5.76 miles
05-Nov: 10.38 miles
06-Nov: <Life Day>
07-Nov:
08-Nov:
09-Nov:
10-Nov:
11-Nov:
12-Nov: - Race Day (FUMC 5K)
13-Nov: <Life Day>
14-Nov:
15-Nov:
16-Nov:
17-Nov:
18-Nov:
19-Nov: - planned HM day
20-Nov: <Life Day>
21-Nov:
22-Nov:
23-Nov:
24-Nov:
25-Nov:
26-Nov:
27-Nov: <Life Day>
28-Nov:
29-Nov:
30-Nov:
Nothing really to report - had a decent run this morning, but prob faster than I needed to go. Still having a problem keeping the pace in the 11+ min range....
Upcoming Races:
12-Nov: FUMC 5K, Warner Robins
03-Dec: Reindeer Run (10K), Macon
26-Dec - 01-Jan: Random running in JAPAN!
14-Jan: Museum of Aviation HM, Warner Robins
04-Mar: Albany/Snickers HM, Albany
25-Mar: Cherry Blossom Road Race 10K, Macon
08-Apr: Running for Ronald 10K/15K, Macon2 -
11/1- 6.05
11/2- 6.13
11/3- 6.01
11/4- 6.12
11/5- 10.25
Total: 34.56/150
Today's notes: Started just before dawn with my mom. It was perfectly clear and about 30 degrees. First 6 miles were with my mom, and boy did that make a difference. We averaged 11:03 pace and my Average HR was148. Mom went inside after 6 miles, and I went on to continue my run. Last 4.25 miles I averaged 10:18 and had an average HR of 155, so on the high end, but still in z2 for the average of the split. All in all, a great run, as it always is when mom comes up to visit and we go for a run!6
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