January 2017 Running Challenge

Well I'm not doing thay right...but I'm still in. Lol.

January goal: 100 miles
1/1: 3.6 miles (m)
1/2: Downpour Day
1/3: 4.5 miles (m)
1/4: 4 miles (m)
1/5: 5 miles (m)
1/6: 4.5 miles (m)
1/7: 4 miles (m)
1/8: 6 miles (m)
1/9: Rest Day
1/10: 4.15 miles (m)

My Total/January: 35.75 miles
Mike's Total: 36 miles

It was a tough 4 miles for me today. I rarely have a good run after a rest day for some reason. Plus, temps and humidity are both back up, so I was expecting it. I managed to get it done though with Mike and Fergus. Tomorrow is going to be a challenging day for running. I have to take Mike for some medical tests and that is going to eat up a good chunk of my morning. I may be able to actually run nearby somewhere while he is testing as I am only required as a chauffeur or I may just to just do an evening or night time run instead. I will get it in somehow...even if I end up having to dreadmill it!

@Orphia I have Strava stats for my runs, too. I also keep logs and have the Fitbit log. I like the idea of making a keepsake running folder though. At one time, I had grand ideas of running scrapbooks, but I don't have enough interest in the scrapbooking end of it to make it happen! A simple folder might be a nice alternative.

Have a fabulous rest of the day!

Date.......Distance

January 1 - 12.1 km
January 2 - 7.0 km
January 3 - 12.9+5.3 km
January 4 - 11.5 km
January 5 - 7.0 km
January 6 - 3.8 km
January 7 - 9.45 km
January 8 - 9.8+6.0 km
January 9 - 5.2 km
January 10- 10.0+6.0 km

1/1: 5 miles
1/2: 2.4 miles
1/3: Busy day
1/4: 4.5 miles (am), 4.5 miles (pm) + lifting
1/5: 6 miles
1/6: 4 miles + lifting
1/7: 4.2 miles trails
1/8: 10 miles +0.6 (Cocoa Classic 10 miler)
1/9: Sick day
1/10: Sick day

Well, the time has come... I stayed healthy post-marathon in November. I stayed healthy through holiday travels in December. But January has brought vengeance in the form of sickness! I could barely stay upright at work yesterday so I skipped the gym, and I'm working from home today feeling totally gross. My nose is running more than I am this week, and I'm sore and achy all over. Hoping that today's easy day of working from a heap of blankets means I'm feeling decent tomorrow!



Winter/Spring 2017 Races:
1/8: NYCRUNS Cocoa Classic 10 mile 1:21:37 (10th AG)
2/18: FebApple Frozen 50 - 10 mile (trail)
3/12: E. Murray Todd HM
3/18: Looney Leprechaun 10k (trail)
3/26: Philly Love Run HM
5/14: Delaware Marathon Running Festival HM
5/21 or 5/28: Cleveland or Vermont City Marathons (maybe)
7/1: Finger Lakes Fifties 50k (trail)

Was listening to this podcast https://runnersconnect.net/running-interviews/gait-guys/ and at the very end (about 1:09:40 into the podcast) they briefly suggested new runners increase the frequency you run before you increase distance (like building up long run) and even run doubles instead of a long run until you build up your endurance more. That's the first time I ever heard it suggested that anyone besides an experienced runner who is really trying to cram in miles should run doubles. I definitely think I get injured in some way every time I try to build up a long run, but I seem to do fine running consecutive days.

Any thoughts on this idea of a beginner running doubles instead of adding to their long run???

I don't really have a plan yet for this year. Last year's plan was to slow down and I succeeded at that. LOL I seem to get injured every time I try to run 7-8 miles. I should probably work on getting my frequency back up since I've been sidetracked awhile now by not only weather but my husband's illness. I'd definitely like to get back to running 5 days a week and probably try to sustain that awhile before I consider running over 5-6 miles.

@BeeerRunner Congratulations on your 20!!! That's HUGE!!! And I know, because I still need to push past 17. = )

@kristinegift Hope your bug clears up quick!

@greenolivetree Your plan to add and be more consistent with frequency of runs before adding millage goes along with most of what I have read and any good advice I've been given/taken. As far as doubles of shorter runs vs run longs, I'd guess that to be best left to personal preference. For me, I would rather do doubles if I'm having to go it on the road, but will do a long trail run at any and every opportunity, no need to break that *kitten* up.

Resting yet one more day. What's one more day going to hurt? Nothing. Plan is to try and get a couple of short runs in yet this week and then enjoy the trails in better health this weekend. Dirty Snowflake Prediction Run is Sunday. My race cherry, lol. When I registered and submitted my time estimate I was assuming there'd be plenty of snow on the trails, but it has been and should remain warm enough to keep them pretty clear. We can adjust our time prediction at packet pickup, but with having been out sick the past 10 days, I probably should just leave mine where it's at. Or even add a few minutes yet, haha.

@MNLittleFinn It's easier to preach than to practice....I know I'm notorious for not giving quite enough time for recovery and aggravating the injury again. I shudder to think of the runs I wouldn't have missed in the summer and fall if I'd properly healed a muscle strain behind my knee in spring :-o Oh the setbacks.....

@Stoshew71 enjoyed the videos on layering and winter running.
@MobyCarp love the new running gear and your hat collection.
@Orphia I'd love to see your interview, you're a celebrity now!

Date Km Today - Km for Jan.
1/3 5.73 - 5.73
1/5 3.79 - 9.52
1/6 5.41 - 14.93 10K running clinic
1/8 6.08 - 21.01
1/10 5.8 - 26.81
=========
Goal 75 km



Upcoming Races:
Polar Hero 5km OCR? - 2/4
Ottawa Tamarack 10km - 5/27

greenolivetree wrote: »

Was listening to this podcast https://runnersconnect.net/running-interviews/gait-guys/ and at the very end (about 1:09:40 into the podcast) they briefly suggested new runners increase the frequency you run before you increase distance (like building up long run) and even run doubles instead of a long run until you build up your endurance more. That's the first time I ever heard it suggested that anyone besides an experienced runner who is really trying to cram in miles should run doubles. I definitely think I get injured in some way every time I try to build up a long run, but I seem to do fine running consecutive days.

Any thoughts on this idea of a beginner running doubles instead of adding to their long run???

I don't really have a plan yet for this year. Last year's plan was to slow down and I succeeded at that. LOL I seem to get injured every time I try to run 7-8 miles. I should probably work on getting my frequency back up since I've been sidetracked awhile now by not only weather but my husband's illness. I'd definitely like to get back to running 5 days a week and probably try to sustain that awhile before I consider running over 5-6 miles.

I can only speak from my experience, (substantial in cycling but limited in running), where I happen to agree with this and adopt a hybrid approach. I have been steadily increasing both the long run distance and frequency over the past six months, basically sticking to increasing weekly mileage by a max of 9%, (on a build-build-maintain-build-build-easy schedule so every six weeks I have one week I don't increase and one cutback week). At the end of each six week block I've been adding in another run to the week, (adjusting others to keep mileage increase to around 9%).

Now to get ready for long runs (2+ hours) there are two things you need to do - the first is to train your body to suitably use fat as a fuel, and the second is to build your physical endurance. The first comes from long runs, but by mixing up your fuelling status going into these runs you can do this with runs as short as 90 minutes. With regards physical endurance the benefit you get of running for more than around 2.5 hours starts to get outweighed by the increased risk of injury by spending that long running. You can still build that physical endurance by learning to run tired - for example by doing a tempo run the day before your weeks long run or by doing doubles. I've seen people successfully train for marathons this way with the long run never exceeding 18miles before race day - though many choose to do at least one 20+ miler for confidence sake. I've personally trained for a 100-mile bike ride in this sort of fashion (many years ago) - I only exceeded 50miles twice before the big day, with a couple of 100k (~60mile) charity rides.

For me this approach has worked really well with running too, and have massively exceeded my own expectations of how my running would progress in that time. I admit the experience from cycling has helped me (despite the significant differences - particularly around fuelling) but the most important thing regardless of approach is to listen to your body so as not to put too much stress on it and risk injury.

Edit: I should probably also stress I haven't yet listened to the podcast so just relaying my experience rather than specifically commenting on anything they said.