January 2017 Running Challenge
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Well I'm not doing thay right...but I'm still in. Lol.1
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^^^ take the space out after the right bracket (err... I mean left bracket?) at the beginning and the end and you should be good to go.0
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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!
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@Azercord I think you meant me. I ordered a pair of smart wool compression sleeves. If they arrive today I'll do a test run tomorrow and let you know what I think0
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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
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January Running Challenge:
1/1: 19 miles
1/2: 5 miles
1/3: BodyPump and 30 minutes of stair stepper
1/4: 5.8 miles of a 10 mile planned run. Cut short due to knee pain
1/5 Unplanned rest day
1/6 2.2 mile walk, 30 minutes elliptical, Strength: upper body and core
1/7 8.2 miles
1/8 20 miles
1/9 45 minutes light strength and 45 minute walk
Goal: 58 of 170
Accomplished my 1st 20 mile run on Sunday!! Used KT tape on my knee and set out knowing I could walk and/or stop at any time. My knee felt good as long as I went slow. I did have some sharp twinges between miles 11 and 12 so I immediately stopped running and walked about .1 miles. Other than that and an emergency potty break, I ran the whole distance! I also felt better after this run than my 19 miler the previous week. I think the temps this past Sunday in the 20s / 30s and slower pace compared to 60s/70s helped me feel less drained. I'm taking it super easy this week. Going to do hip exercises, core, and no weights other than upper body. Will do walking, elliptical, and bike (if it feels alright for cardio). Hopefully a rest from running, exercises to strengthen my hips, and icing will get me back to normal soon.
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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)
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@kristinegift Hope you feel better soon. You sound miserable.
@MNLittleFinn Glad to hear the run went well. Hope things continue to improve for you!
@7lenny7 Safe travels to Milwaukee! I'm sure you'll stock up on some Spotted Cow when you cross the border. I'll bet there are some fun trails to run somewhere in between!
@Orphia Congrats on your 10K PR! Well done!!
@MobyCarp Enjoy your new Boston gear!! Loved the pics!!1 -
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.0 -
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 still promote the idea that you should limit your long run to somewhere between 25-35% of your weekly miles.
So I will address both sides and provide context to the debate of which is better.
In general, it is better to run your long run in full as opposed to breaking them up into 2 runs. You lose the benefit which is to train your body to run on energy drawn from fat as opposed to carbohydrates. If you cut your long run too short, you don't tax your body enough to stress the systems to force them to draw energy from fat. Usually 90 minutes to 2-1/2 hours (and sometimes longer) is where you would best benefit from a long run.
Now the flip side. Say you want to go out and run a 10 mile long run, but you're only running 25 miles total for the week. Well, I would say that you are not ready to run such a long run. That long run represents 40% of your weekly miles. Do it once or twice, maybe you'll be fine. Keep on consistently running like that, and your chances for overuse injuries increase. In this case, maybe it would be better to break up that 10 mile long run into 2 separate runs as the podcast suggests. Maybe run 6 miles in the morning and 4 miles in the late afternoon. That 6 mile "long run" would represent only 24% of your weekly mileage.
In your specific case, if running a double is too stressful on the body, then I would say don't do it. Always listen to your body. Something that @MNLittleFinn did wisely this week, and it sounds like he is benefitting greatly from it.
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@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.2 -
Thanks for your input @stoshew71 Like I said I can't seem to get to even one or two 7-8 mile runs and I'm injured so I feel I need to forget the idea of long runs for awhile. Maybe max out at 6 and just try to sustain 5 days a week for quite awhile before I try to increase distance of a single run. I was just curious because I've never heard anyone suggest that a new runner run doubles BEFORE increasing their long run. 0
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@7lenny7 Why not just ditch the vehicle all together and just run the whole way home? I'm sure your son would love to have a new truck on campus.
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Either I'm maturing as a runner, or I'm in hypochondriac mode. Even though today's run (fast though it was) went well, I'm seriously considering taking a rest day already tomorrow, even though I feel fine
I know that I could run tomorrow, and probably be fine, but the fearful/wiser side of me doesn't want to risk it. Also, it seems as though my compression sleeves have been delayed and won't arrive until tomorrow, so I could wear them for my Thursday run. This whole injury thing sucks, I have too many competing thoughts on running again versus resting more.
At this point my mileage goal is a pipe dream, but my goal of being healthy to beginning marathon training on the 30th is doable, provided I let myself recover.1 -
@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.....1
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greenolivetree wrote: »Thanks for your input @stoshew71 Like I said I can't seem to get to even one or two 7-8 mile runs and I'm injured so I feel I need to forget the idea of long runs for awhile. Maybe max out at 6 and just try to sustain 5 days a week for quite awhile before I try to increase distance of a single run. I was just curious because I've never heard anyone suggest that a new runner run doubles BEFORE increasing their long run.
Well the gait guys didn't actually suggest running doubles for a beginner. The host of the show asked what would be better, running a long run or running smaller runs more frequently and maybe even a double? The guy was just answering a very specific question posed at him. I don't think he was actually suggesting that a beginner runner to actually run a double.0 -
@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
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MNLittleFinn wrote: »Either I'm maturing as a runner, or I'm in hypochondriac mode. Even though today's run (fast though it was) went well, I'm seriously considering taking a rest day already tomorrow, even though I feel fine
I know that I could run tomorrow, and probably be fine, but the fearful/wiser side of me doesn't want to risk it. Also, it seems as though my compression sleeves have been delayed and won't arrive until tomorrow, so I could wear them for my Thursday run. This whole injury thing sucks, I have too many competing thoughts on running again versus resting more.
At this point my mileage goal is a pipe dream, but my goal of being healthy to beginning marathon training on the 30th is doable, provided I let myself recover.
Since your training hasn't started, it sure wouldn't hurt to take another rest day. Better to play it safe.0 -
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.1 -
Date :::: Miles:::: Jan MTD (goal = 70)
01/01/17 :::: 4.3 :::: 4.3
01/02/17 :::: 2.9 :::: 7.1
01/03/17 :::: 3.1 :::: 10.3
01/04/17 :::: 3.6 :::: 13.9
01/05/17 :::: 3.3 :::: 17.2
01/06/17 :::: 0.0 :::: 17.2
01/07/17 :::: 6.9 :::: 24.2
01/08/17 :::: 2.5 :::: 26.7
01/09/17 :::: 2.8 :::: 29.5
01/10/17 :::: 2.5 :::: 32.1
Treadmill run this morning. I felt a little tired after yesterday's snowshoe hike and hill repeats, but it went ok. I took an easy pace until the last couple of minutes and then cranked it up a bit. I'm glad I got it in, because right now the weather is AWFUL. Sleeting and very windy. The roads are miserable. I'm glad to be already tucked in at home.
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Geez. 20 miles?? Thats awesome! I just went the furthest I've went so far, 5 miles. Lol. But its a start. I can't wait to hit 20 though! Wow!
Goal: 60 miles
So far: 5 miles! 55 left.5 -
greenolivetree wrote: »Thanks for your input @stoshew71 Like I said I can't seem to get to even one or two 7-8 mile runs and I'm injured so I feel I need to forget the idea of long runs for awhile. Maybe max out at 6 and just try to sustain 5 days a week for quite awhile before I try to increase distance of a single run. I was just curious because I've never heard anyone suggest that a new runner run doubles BEFORE increasing their long run.
Well the gait guys didn't actually suggest running doubles for a beginner. The host of the show asked what would be better, running a long run or running smaller runs more frequently and maybe even a double? The guy was just answering a very specific question posed at him. I don't think he was actually suggesting that a beginner runner to actually run a double.
Yes, that is true, she brought it up. I can't remember his exact words but something like he could support that idea, probably on a case ny case basis. Again, just curious as that was a totally new idea to me.0 -
I only ran 1 mile today. It's an incredible 64F and still windy but calmed down considerably. However this is my third run in 4 days that I've struggled to breathe from the get-go. Something must be going on with my asthma. So I decided to stop and just walk. Bummer. I won't get to run again before we go out of town again for surgery. Maybe treadmill at the hotel this weekend.1
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@autumnblade75 When I run with a sinus-based cold, I feel loads better after too. It clears the system out!
@MNLittleFinn Glad to see you're feeling better. I'm sure another rest day will do you good.
@greenolivetree I had to leave the idea of long runs for over a year, and didn't run anything more than 5 miles. But then, with that base, I was able to train for a HM. It's a long journey when you're injury prone like I was and you seem to be, but it makes the successes even better when you finally have them. I look at these awesome, fast runners and those who smash out long distances like it's easy and am convinced I get a bigger high from my lowly achievements, purely because I've fought so hard for them. Or that's what I tell myself when I sit and look longingly at other people's successful training
Just a short run today. A cutback week, finally!
January Running Challenge
1st - 12.66 miles inc 5km PB 25:05
3rd - 3.11 miles
4th - 6.17 miles
6th - 3.03 miles
7th - 3.11 miles
8th - 12.04 miles
10th - 3.09 miles
MTD - 43.21/100 miles
Upcoming races:
12th March 2017 - North London Half Marathon
9th April 2017 - Brighton Marathon
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banana742581 wrote: »Geez. 20 miles?? Thats awesome! I just went the furthest I've went so far, 5 miles. Lol. But its a start. I can't wait to hit 20 though! Wow!
@banana742581 congrats on a new distance PR!!! That's always exciting to matter what the number is.
I remember being where you're at and to be honest, I was generally no less excited about the earlier distance PR's than the later distance PR's. Every time you crack that barrier it's a moment to savor and be proud of. Running 5 miles for the first time is no less of an accomplishment than running 1 or 3 or 10 or 15 or whatever for the first time. It's new ground that your worked hard for.
The except to that, for me, where two distance PRs do stand out a bit more than the others are 3.1 miles and 26.2 miles. I feel equally as proud about either one.
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@greenolivetree I run doubles now, just small doubles like 50-60 minutes with 30-40 minutes. Imo the biggest hurdle is clothes you need to wash, but if you watch your pacing it's actually not that hard to do. It's more of a mental block really and once you get past the first 2-3 weeks your body gets used to it and you start feeling better that not running. I used to run 6 days a week, taking a day off just because I thought I need it but looking back at it the day after my complete day off I was always tighter so I just run everyday now, I just take it really easy on Mondays, no more than 40 minutes. But I would advise to first get to a point where you can run consistently 5 or 6 times per week until you think about running doubles0
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My last run I managed to over do it and an adductor (Magnus or longus) is pissed. It's medial of the hamstring. Horrible. Walking is even out.
The weather has been 60's - 70's too
I need to get swimming and work on the hip adductor/ abductor strength... Maybe tomorrow it'll be better.1 -
banana742581 wrote: »Geez. 20 miles?? Thats awesome! I just went the furthest I've went so far, 5 miles. Lol. But its a start. I can't wait to hit 20 though! Wow!
@banana742581 congrats on a new distance PR!!! That's always exciting to matter what the number is.
I remember being where you're at and to be honest, I was generally no less excited about the earlier distance PR's than the later distance PR's. Every time you crack that barrier it's a moment to savor and be proud of. Running 5 miles for the first time is no less of an accomplishment than running 1 or 3 or 10 or 15 or whatever for the first time. It's new ground that your worked hard for.
The except to that, for me, where two distance PRs do stand out a bit more than the others are 3.1 miles and 26.2 miles. I feel equally as proud about either one.
@banana742581 Yes, I remember completing my 1st 5 mile run and I was super excited about that too! When I did, I had no idea that I'd ever train for a marathon. I'm still worried about that extra 6.2 miles though! Lol! Less than 7 weeks to go!3 -
01.01.17 - 15 m. LR
01.02.17 - 10 m. - This weeks goal is 55 miles.
01.03.17 - 9.1 m. TM 6 M + 5K.
01.05.17 - 9 m. TM w/ incline.
01.06.17 - 10 m. TM. 9:10 pace.
01.07.17 - 8.1 m. TM 5 M + 5K.
01.08.17 - 8.8 m. incl 2x5K's.
01.09.17 - 11 m. TM @ 8:35 pace. - This weeks goal is 60 miles.
01.10.17 - 8 m. TM. EZ pace jog tonight.
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@7lenny7 thank you so much! I am super proud of it. It felt great
@BeeerRunner that's awesome! I can't wait until I can run my first marathon. Or even half a marathon. Lol. That would be such an accomplishment. Congrats on being so close! You got this!1
This discussion has been closed.
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