November 2016 Running Challenge

1…1112141617…54

Replies

  • 07KatieP13
    07KatieP13 Posts: 220 Member
    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! :)
  • 07KatieP13
    07KatieP13 Posts: 220 Member
    exercise.png
  • girlinahat
    girlinahat Posts: 2,956 Member
    Elise4270 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. :smiley:

    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?
  • Elise4270
    Elise4270 Posts: 8,375 Member
    girlinahat wrote: »
    Elise4270 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. :smiley:

    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).
  • girlinahat
    girlinahat Posts: 2,956 Member
    Elise4270 wrote: »
    girlinahat wrote: »
    Elise4270 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. :smiley:

    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.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    girlinahat wrote: »
    Elise4270 wrote: »
    girlinahat wrote: »
    Elise4270 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. :smiley:

    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.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    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, Half
  • 9voice9
    9voice9 Posts: 693 Member
    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:

    exercise.png

    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, Macon
  • garygse
    garygse Posts: 896 Member
    I don't normally post stuff like this, but I won't be doing anything today except for playing online 24 hours straight for the 2016 Extra Life event (a charity event that raises money for the Children's Miracle Network Hospitals). I'm sorry for posting this here and going off topic, and if it goes against any forum rules or is frowned upon, then I apologise in advance and will delete this post.

    With that, any donation is truly appreciated, won't someone please think of the children, and hope you all have great weekend runs! :)
  • Elise4270
    Elise4270 Posts: 8,375 Member
    MobyCarp wrote: »
    Just looked at @Ohhim 's iron man results. So far:

    Swim 1:20:40 (2:05 per 100m)
    Trans 1 (swim to bike) 7:02
    Bike split 1 22.7 miles, 1:02:32 (21.78 mph)
    race time through bike split 1, 2:30:14

    Looks like he's crushing it in the early going.

    Thanks for the update!
  • AdrianChr92
    AdrianChr92 Posts: 567 Member
    @MobyCarp Wow that's pretty good.

    Go @Ohhim

    Date.......Distance.....Type

    November 1 - 11.8km - Easy+ST
    November 2 - 11.6km - Easy
    November 3 - 9.4 km - Easy+Drills
    November 4 - 8.5 km - 5k test (19:23)
    November 5 - 6.1 km - Easy, Duck

    exercise.png

    03/04: Bucharest 10k and Family run 48:28
    16/04: Color Run Bucharest
    17/04: Forest Run 5k 22:05
    04/06: Happy Run 5k 21:57
    22/07: Bucharest After9Cross 9.5k 49:03
    28/08: Fox Trail Half Marathon (10k) 48:28
    18/09: Baneasa Trail Run (10.5k) 49:12
    09/10: Bucharest International Marathon (Half Debut) 1:31:53
  • katharmonic
    katharmonic Posts: 5,720 Member
    Date:: :::: Miles :::: Nov total (goal = 75)
    11/01/16 :::: 5.7 :::: 5.7
    11/02/16 :::: 2.9 :::: 8.5
    11/03/16 :::: 2.2 :::: 10.7
    11/04/16 :::: 2.0 :::: 12.7
    11/05/16 :::: 6.4 :::: 19.1

    Long run with the group today. I intended to a bit longer but my running buddy needed to cut it a little short and I was not feeling up to much more so I wrapped it up as well. Then I had to take Stella out for her walk so with that and yesterday's long hike my legs are officially tired.
  • lissadecker
    lissadecker Posts: 220 Member
    November goal: 75 miles
    11/1: 3 miles (m)
    11/2: Rest Day
    11/3: 3 miles
    11/4: 3 miles (m)
    11/5: 3 miles

    My Total/November: 12 miles
    Mike's Total: 6 miles

    Fergus and I had a good run this morning. I actually managed to get up early enough to ride my bike for about 8 miles before heading out for my run. It has been a few days since I have done that and I thought I might be a little tired for the run, but it actually seemed to have the opposite effect. I felt better today after riding than I did yesterday without riding.

    Have a great day everyone!

    exercise.png
  • OSUbuckeye906
    OSUbuckeye906 Posts: 315 Member
    Happy Saturday!

    Great progress @MobyCarp !

    11/1: 3 miles
    11/2: rest
    11/3: 4 miles
    11/4: 3 miles
    11/5: 7 miles

    TOTAL: 17/70

    Ran 7 miles in 71:04, ~10:09 pace, walked once halfway. Goal was to be between 10 and 10:15 with as little walking possible, so I guess I'll take it. My Garmin and the satellite connection was acting wonky the first mile or so and was off by about a quarter mile. Not sure why and I was a little irritated I didn't realize it until I looked at my watch for the first time about a quarter mile in. Luckily, I was running on a part of the trail that I run regularly and know what my exact mileage should have been, so I could gauge my overall pace. After the first mile or so, it stopped acting wonky so I also had a correct average pace though the mileage was still way off. Anyway, it didn't end up being so bad and I'm glad I didn't stop to correct it and possibly mess up my run.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    exercise.png
  • RunsOnEspresso
    RunsOnEspresso Posts: 3,218 Member
    11/3 4.65
    11/5 7.00

    Total 11.65/100

    I started off really well but at 3 miles I had to stop and rest, actually paused my app and leaned against a fence for a few minutes. The last 4 miles were a combo of run and walk. I thought I was actually getting some of my speed back but with the walk breaks, I averaged over 13-minute miles.

    It might be all in my head but I feel that I've slowed down since going off gluten. I make sure I get plenty of carbs, a mix of grains, fruits, and vegetables, but I have read that going gluten free can mean missing out on key nutrients. Or I've just regressed and may never get back to 10-minute miles. Either way, it's frustrating.
  • louubelle16
    louubelle16 Posts: 579 Member
    @Orphia, good luck for your HM, I bet the random glute issue is just down to taper crazies if you've never suffered with it before.

    @MobyCarp Great to see you're doing so well with your recovery :)

    @Ohhim Obviously I'm too late to wish you luck, but I'm sending positive thoughts your way.

    Just a really easy run for me today, which was a shame because I've been feeling strong lately and has planned to try and smash a new 5km PB at Parkrun this morning. I have a slight issue with my right calf because a child crashed into me on a metal trike at quite a speed (special ed teacher problems :grimace:) so it feels tight, looks a bit inflamed and bruised. Although I know it's nothing running related I don't think overexerting an inflamed muscle can ever be a good idea, especially because that's where I've had issues before. Keeping is short and slow until it's recovered.

    November Running Challenge

    2nd - 4.05 miles
    3rd - 4.27 miles
    5th - 4.60 miles

    MTD - 12.92/90 miles

    Upcoming races:
    17th Dec - Lee Valley VeloPark Half Marathon
    9th April 2017 - Brighton Marathon
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    louubelle16 wrote: »
    @Orphia, good luck for your HM, I bet the random glute issue is just down to taper crazies if you've never suffe

    Just a really easy run for me today, which was a shame because I've been feeling strong lately and has planned to try and smash a new 5km PB at Parkrun this morning. I have a slight issue with my right calf because a child crashed into me on a metal trike at quite a speed (special ed teacher problems :grimace:) so it feels tight, looks a bit inflamed and bruised. Although I know it's nothing running related I don't think overexerting an inflamed muscle can ever be a good idea, especially because that's where I've had issues before. Keeping is short and slow until it's recovered.

    Good plan taking it easy. I LOLed a little at the bolded above. I wish that was the kind of problems I have....I do know what you mean though.....
  • vandinem
    vandinem Posts: 550 Member
    FIRST ... oh wait ... PAGE 14?!!! You guys are killing me.

    I am running a cutback month for November to see if I can re-energize my legs a little. (Also traveling mid-month which will severely mess up my schedule anyway!)
    Date     Miles      MTD
------   -----    -------
Nov 5     6.2        6.2

    exercise.png
  • mrtrel
    mrtrel Posts: 8 Member
    I'm in. Starting low at 50 miles.

    Nov 1: 2 miles
    Nov 3: 2 miles
    Nov 5: 2 miles

    Total: 6 miles
    Goal: 50 miles
  • Elise4270
    Elise4270 Posts: 8,375 Member
    Go @Ohhim ! Way to go!
  • k80flec
    k80flec Posts: 1,623 Member

    exercise.png



    1st: 2.25 miles - MTD 2.25
    2nd: 1.18 miles, strength training and Pilates - MTD 4.43
    3rd: 2.51 miles C210k - MTD 6.94
    4th: 0 miles - MTD
    5th: 2.39 miles - MTD 9.33 (Wk5:D3 C210k - as I get back to running)
  • lporter229
    lporter229 Posts: 4,907 Member
    edited November 2016
    @Ohhim...unbelievable job!!! I can't even imagine...

    (Just stalked your results. Thanks for the link)
  • girlinahat
    girlinahat Posts: 2,956 Member
    edited November 2016
    girlinahat wrote: »
    Elise4270 wrote: »
    girlinahat wrote: »
    Elise4270 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. :smiley:

    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.

    Anyone?

    The question being (back a page) how best to accurately measure my maximum heart rate? I have a tomtom multi sports and chest strap hrm.

    TIA
  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
    @girlinhat I've had my max and LT determined in a lab via VO2 max test. The only other time I've achieved my max was at the end of a 5K race. I think it would be hard to push yourself hard enough for long enough to hit it in a training run.

    I have tried to do my own VO2 max on a track, and the results were pretty close (a treadmill would have been better for controlling the pace). If you want to try one: start with a 10 minute warm-up run and then begin the test by increasing your pace 1 kph every three minutes until you can't possibly run any longer: start slow at 6 or 7 kph. Ideally, you want the test to last 20+ minutes. When you notice your breathing becoming quite laboured, take note, and that should be close to just below your lactate threshold. I was able to achieve max hr of 195 on the track, but max 201 during the actual test I had later that week on the treadmill in the lab with the full mask on. My lactate guess was off by about the same. I think I figured it was 175 by my own test and in the lab it was 181. At 42, the standard max by age is way off for me.

    Alternatively, just forget about your max heart rate and do your best to estimate your lactate threshold (Fitzgerald has a good 30-minute method in the 80/20 book to determine this). Then, Fitz's online calculator is a great reference for setting the heart rate zones/paces by lactate threshold for his book: tri-talk.com/ZoneCalculator/ZoneCalculatorV1.1.htm. I'm thinking there has to be a way to backtrack using the top right quadrant calculator there (paces and heart rate at those paces) to calculate lactate threshold, but I haven't put any actual effort into figuring this out.
This discussion has been closed.

Categories