January 2017 Running Challenge
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@Stoshew71 I can relate to those numbers. My normal/avg is just under 800 spm based on a 5 minute Avg data window ( 160 spm ). If I push above that number ( especially early in a run <10 mins ) is when I end up with calf cramps/strains. I don't fully understand it, either does my PT/Doctor so like all runners I have learned to adapt and work my pace around it.So this week I have been working on quicker feet (again).
Today: 4 miles with 175 spm (steps per minute) cadence.
Yesterday: 10 miles with 174 spm.
Monday: 10 miles with 171 spm (but I was also running up a mountain at over 600 feet of elevation.
Work has kept me on the road all week = no runs, no swimming = grumpy.
110 posts behind. Browsing - laughing and hoping for all to recover quickly from injuries or illness.
@MNLittleFinn Nice Leggings, so 1970 ish Aerobics wear.
Noticed you have one Runners Toe Nail. Nice and Black. I am guessing based on my only personal experience that you might lose that nail.
Snorted my coffee - Sorry I no longer consider you a Newbie, Glad to hear you are cleared for Running.MNLittleFinn wrote: »Time for another of MNLittleFinn's newbie questions.....
@skippygirlsmom @_nikkiwolf_ I once had a toe Nail that was broken right at the growth plate ( dropped a log on it ) which caused the new Nail to grow in underneath the existing nail with a layer of skin between the old and new nail. So the old nail was still attached to the skin and did not get pushed out/off the toe. The new toenail starting to split the skin at the front of the toe and grow out underneath the old nail. I had to get the old nail removed in the Doctors office. The freezing was not enjoyable
but definitely was the way to go. Can't remember how long it took to grow in properly. 1 -
@MNLittleFinn - That's great news, and exactly why I'm a big fan of PT. You find out what your real issues are and start working on them, instead of doing stuff designed to fix problems you don't have. Chances are, most of the stuff I told you about that I do for Achilles tendinitis isn't relevant to your issues.1
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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
1/10 15 minutes of stationary bike, 20 minutes of Elliptical, 45 minutes strength
1/11 57 minutes of walking (3.5 miles), 52 minutes of strength
1/12 1 mile walk at lunch, 45 minutes stationary bike, 30 minutes of strength
Goal: 58 of 1702 -
January Running Totals (miles)
1/1 – 10.39 warmup, 7.5 mile race, cool down
1/2 – 2.12 easy cross country
1/3 – 8.58 warmup, tempo intervals
1/4 – 5.01 easy
1/5 – 5.99 warmup, speed work, cool down
1/6 – rest day
1/7 – 16.59 warmup + Winter Warrior Half Marathon
1/8 – 7.62 easy on indoor track
1/9 – 6.51 easy
1/10 – 6.02 warmup + MP
1/11 – 6.20 mostly easy
1/12 – 9.01 warm up, speed work, cool down
January total to date – 84.04
Nominal Challenge Goal – 225 miles
Real Goals: Train toward Boston, working 3 Freezeroo races plus Winter Warrior Half into the training plan. Avoid injury.
Today's notes – Speed work at the track this evening. I'm better than I was Tuesday, but still not 100%. After talking things over with Coach, I ended up with a modification of Tuesday's assigned workout for today: 800 at T to warm up, 4 x 200 at I (instead of R), 2 x 1600 at T, 4 x 200 at I. I took an easy lap (200 m plus a little, not in lane 1) for recovery between each interval.
My current target pace for T is 49-50 seconds per 200 m lap; for I it's 45-46 seconds per 200 m lap. I brought the 800 in at 3:18 (target 3:16 to 3:20), and the 1600s in at 6:33 and 6:38 (target 6:32 to 6:40). The first four 200s at I came in at 44, 46, 46, and 45; the last four came in at 46, 46, 46, and 45. But those last 4 felt more like R effort. (R target for 200 would be 42 seconds.)
Throw in a slightly long 2 mile warmup and 2 mile cool down, and that brought the evening in at right around 9 miles. Recovery from the half is progressing nicely.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 4, 2017 USATF Cross Country National Championship 8K (Bend, OR)
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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Did a few test running strides during a lunch time walk. No pain, so that lifted my spirits. Last night, the weather was beautiful and warm...in the 70s with a big bright moon, and I was so sad I couldn't run.
Depending on the weather tomorrow, I may go on a short run. Or, I may just wait until Saturday to play it safe.
@RunsOnEspresso So sorry about your marathon. The good thing is that you have done a lot of training so once you're feeling better, you can make a plan from there. Hope you get to feeling better soon. Hugs!!
@Orphia Congrats on your news articles!! We'll all be asking for your autograph soon!
@OSUBuckeye906 So glad to hear the good news. 4 weeks will go by quick, and now you know exactly what to do to treat your condition without question.
@jahen08 Welcome to the group. I know there was a time I couldn't run through a song without stopping to walk.
@mmteixeira Good luck in your 1st Half marathon! I'm excited for you!!
@MNLittleFinn Congrats on getting cleared to run!!
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This is exactly why I avoided going to the doctor when I had a black toenail that hung around, even when it was painful. I once had a wart frozen off at the doctor and passed out.juliet3455 wrote: »@MNLittleFinn Nice Leggings, so 1970 ish Aerobics wear. Noticed you have one Runners Toe Nail. Nice and Black. I am guessing based on my only personal experience that you might lose that
@skippygirlsmom @_nikkiwolf_ I once had a toe Nail that was broken right at the growth plate ( dropped a log on it ) which caused the new Nail to grow in underneath the existing nail with a layer of skin between the old and new nail. So the old nail was still attached to the skin and did not get pushed out/off the toe. The new toenail starting to split the skin at the front of the toe and grow out underneath the old nail. I had to get the old nail removed in the Doctors office. The freezing was not enjoyable but definitely was the way to go. Can't remember how long it took to grow in properly.
@skippygirlsmom I can't believe it took your nail a year to grow back out! The one and only time I lost a toenail was the result of running two marathons back to back weekends. It actually looked like I had a blister below the nail and it got lumpy too, which I think was a result of the blister pushing the nail up. It hung around for a few months and I thought it was going to end up keeping it, but then it just fell off one day and a new nail had grown in beneath it (about 75%)...in only a few months!
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So, with all this talk about toenails, does it hurt to lose a toenail? The bottom right of my big toenail is bruised and the toenails on both my big toes hurt. (I'm shopping for shoes with a wider toe box this weekend.) Anyway, if I do lose the toenail, just wondering if it's going to be painful.0
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Joining in late! (I've been jogging since the 1st but wasn't keeping track, so I'll begin from yesterday...
1/11- 2.4..... 2.4
1/12- 3.4..... 5.8
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BeeerRunner wrote: »So, with all this talk about toenails, does it hurt to lose a toenail? The bottom right of my big toenail is bruised and the toenails on both my big toes hurt. (I'm shopping for shoes with a wider toe box this weekend.) Anyway, if I do lose the toenail, just wondering if it's going to be painful.
@BeeerRunner
It probably depends on if it falls off on its own (rather than being removed by you or a doctor) and whether or not it's still partially attached to the nail bed or skin underneath. Mine didn't hurt when it fell off on its own but by that point, the new nail underneath had mostly grown in and basically just pushed the old nail out. It DID hurt for a period awhile before it fell off, but I imagine that was the pressure built up underneath the nail from the damage.
Random gross story: when I was a kid, my mom once had a damaged toenail from dropping something on it and she had to have it drained at the doctor. Doctor warned her it would fall off by itself - and it did, at the beach on vacation, without her realizing. She looked down and it was just gone. Point is, it didn't hurt her either.
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I want to tear the GD safety cord out of my treadmill so damn badly after tonight. It is so fidgety and pulled THREE times and my treadmill wipes all my distance info the second it is pulled. So I know I ran at least 11km but I'm logging it as a 10 because adding up the 3 was just irritating me. Gaaaaaah, first world problems
January 1- Travel Day
January 2- 8.1km
January 3- 8.1km
January 4- 8.1km
January 5- Rest Day
January 6- 10km
January 7- 15.1km
January 8- 6km
January 9- HIIT Day
January 10- 10.1km
January 11- Rest Day
January 12- 10.1km
75.6/160km
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I am nearly 400 posts and 15 pages behind so not likely to catch up with everyone's running exploits and all the accomplishments and discussions. I have to say I miss you all! Talking running and all the fun discussions and just seeing how everyone is doing. Between work and travel my life is crazy right now. I have no doubt it will calm down eventually, I just wish it would happen sooner rather than later!
I came home to rain and flooding but had to get the myself and the pup out yesterday. the plan was to just walk but we ended up running most of the almost 6 miles. Hobbes the Vizsla even got to run off leash and play like a crazy boy with some other puppy friends we met along the way. No time to run today and it was pouring all day but I did get in some strength training with heavier weights tonight! Felt great but I know I will be sore tomorrow.
I am heading to Austin on Monday for work so I hope I can get in a run or walk every day between now and then and maybe one at the hotel on Monday when I arrive.
I hope you are all doing awesome and I will be back to catch up and interact soon I hope!
Date........Miles........Total
01/01......0.00........0.00
01/02......4.58........4.58 - + Agility
01/03......4.28........8.86 - + Strength Training
01/04......0.00........8.86
01/05......4.39......13.25 - + Strength Training
01/06......8.01......21.26 - run before travel to Seattle
01/07......0.00......21.26 - Wedding dress shopping
01/08......3.65......24.91 - Hotel treadmill run
01/09......0.00......24.91 - Atlanta meetings
01/10......0.00......24.91 - Atlanta meetings
01/11......5.75......30.66 - Run between storms
01/12......0.00......30.66 - + Strength Training
My completed and upcoming Races - Let me know if you will be running too!
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon4 -
@JessicaMcB dont stress ....do you need to use the cord, i wrap it round a handle on the treadmill
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This is really not going to plan ...after injury my fitness is out the window ...i need to do something ...been going back to spin to help stamina and will get outside today. here in scotland its not too cold ...well -1 degree c at momnet but very icy underfoot ...tread with caution 0 -
Hi all!
So much snow from Monday to yesterday so I couldnt do any run, plus the gym was closed all these days due to bad weather. Yesterday it was the first day, so I did some light jogg at treadmill.
Aim: 100k
8/1: 5.7K
12/1: 2.6k
8.3/100k
Stay free of injuries!0 -
Had hoped to get in a run before picking my daughter up, but this mornings icy/snowy/slushy really not appealing (really need to get some trail shoes!) and don't have time to get to the gym. Probably won't get out for a run until Monday now, nor have time to follow your progress here so hope you all have a great day today and fantastic weekend.
I'm already way behind where I wanted to be for Jan due to illness and birthdays etc, but hopefully can get in some good running next week onwards to see how close I can get to my goal:
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BeeerRunner wrote: »So, with all this talk about toenails, does it hurt to lose a toenail? The bottom right of my big toenail is bruised and the toenails on both my big toes hurt. (I'm shopping for shoes with a wider toe box this weekend.) Anyway, if I do lose the toenail, just wondering if it's going to be painful.
I had one where the back part separated and re-grew 3 times before the entire thing fell off... all 3 extra half nails that had stacked up. No, it did not hurt. I didn't really feel it.2 -
@shanaber - a quick summary of the last 400 posts.
people ran.
people didn't run
marathons were cancelled due to injury
other injured people recovered and started running again.
there's some fab lime green calf sleeves being modelled....which led to a frankly disgusting collection of conversations about rotting toenails.
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Cleared to run by PT last night and I wake up to -26F temp this morning. Hoping this evening will be a little closer to 0 so I can run then.4
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Had hoped to get in a run before picking my daughter up, but this mornings icy/snowy/slushy really not appealing (really need to get some trail shoes!) and don't have time to get to the gym. Probably won't get out for a run until Monday now, nor have time to follow your progress here so hope you all have a great day today and fantastic weekend.
I'm already way behind where I wanted to be for Jan due to illness and birthdays etc, but hopefully can get in some good running next week onwards to see how close I can get to my goal:
I usually wear trail shoes on roads when there is snow also, but last time there was just ice in spots (previous snow melted and then re-froze where the water collected). I wore my normal road shoes (Hoka One) and just got really careful in those icy spots (slowed down, took small steps).0 -
It was in my plan to run yesterday, but I worked late again (it's been a very long week at work) and despite that it was 20F (around 11F wind chill), I just could not feel warm even inside. Turned on a space heater at full blast right next to me, made some hot food, and ultimately that wasn't enough until I turned up the whole house thermostat. I'm not sure if I'm fighting an infection, but just wasn't going to run in the cold wind. I am hoping I feel better tomorrow (and that I don't have to work) so I can go out for a longer trail run. It's supposed to be even colder and possibly an ice storm, so if I can't feel warm inside with heat at full blast, I won't go outside to run.0
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Got another short run in yesterday. Puked once, but that's cool. Felt much better after. Pretty sure I have bronchitis, but not going back to the doctor. I have asthma. This happens every year. Not a big deal, just annoying and a little disruptive to my training schedule. Today is rest and travel, tomorrow is trail running in Cuyahoga Valley National Park, and Sunday is the race! Can't wait to leave work and skip town for the weekend.
4.5/70 miles completed5 -
Took some time off this week since my legs have been sore and tired. I wanted to get out on Wednesday but my legs said no. I started working out at the gym again and doing the stuff my PT gave me to do when my Piraformis was acting up so I think that is what wore me out. All this talk of injuries ahs me nervous. It did some good because today felt great. I was able to do almost a mile at a time without a walk break on the treadmill which is huge for me.
I did a quick read of prior posts and have to settle for a blanket post. I hope everyone who is injured gets healthy soon and I hope everyone else stays healthy and reaches their goals.
Date. Run. MTD
1/2 - 2 miles - 2 miles
1/4 - 4 miles - 6 miles
1/7 - 3.6 miles - 9.6 miles
1/13- 2.5 miles - 12.1 miles
5/21 Cleveland Marathon Half
6/11 Run and Ride Cedar Point Half (back up plan) otherwise...
6/10-11 Run and Ride Cedar Point 5k and 10k1 -
Jan 1-5.3 miles
Jan 2- Rest day- P90X3 yoga
Jan 3- 6 miles w/ 3 @ tempo
Jan 4-5.1 miles (1 with crazy Stella)
Jan 5-5 miles treadmill fartlek run
Jan 6- 4 miles total -1 mile warm up outside with Stella then 3 miles of intervals on dreadmill
Jan 7-7.7 miles
Jan 8-14 miles
Jan 9- Rest day
Jan 10- 4.5 miles treadmill
Jan 11-6 miles (slow and icy)
Jan 12-5.7 miles
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Happy Friday gang!!!
1/1: Walked 15K+ steps
2/1: Walked 15K+ steps
3/1: 3.52 kms (Wk1 D1 C25K) + 30 mins yoga + 10 mins Squat Challenge + 5 mins Tabata HIIT
4/1: 3.54 kms (Wk1 D2 C25K) + 30 mins yoga + 7 mins HIIT
5/1: 3.54 kms (Wk1 D2 C25K – repeat) + 30 mins yoga + 14 mins HIIT
6/1: 3.63 kms (Wk1 D3 C25K) + 30 mins yoga
7/1: Walked 16K+ steps + 4 hours of cleaning (post paint job)
8/1: Walked 15K+ steps
9/1: Walked 16K+ steps + 2.5 hours of cleaning (post paint job) - Had to fast for a medical app't in the morning, so no usual workout
10/1: 3.55 kms (Wk2 D1 C25K) + Strength Training (Day 1 of 30 Day Challenge) + 30 mins yoga
11/1: 3.63 kms (Wk2 D2 C25K) + Strength Training (Day 2 of 30 Day Challenge) + 30 mins yoga
12/1: 3.60 kms (Wk2 D2 C25K – repeat) + Strength Training (Day 3 of 30 Day Challenge) + 30 mins yoga
13/1: 3.70 kms (Wk2 D3 C25K) + Fit Test via FitStar (Day 4 of 30 Day Challenge is Rest) + 30 mins yoga
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melaniefay82 wrote: »Got another short run in yesterday. Puked once, but that's cool. Felt much better after. Pretty sure I have bronchitis, but not going back to the doctor. I have asthma. This happens every year. Not a big deal, just annoying and a little disruptive to my training schedule. Today is rest and travel, tomorrow is trail running in Cuyahoga Valley National Park, and Sunday is the race! Can't wait to leave work and skip town for the weekend.
4.5/70 miles completed
Good luck! We'll be looking for your race report!
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melaniefay82 wrote: »Got another short run in yesterday. Puked once, but that's cool. Felt much better after. Pretty sure I have bronchitis, but not going back to the doctor. I have asthma. This happens every year. Not a big deal, just annoying and a little disruptive to my training schedule. Today is rest and travel, tomorrow is trail running in Cuyahoga Valley National Park, and Sunday is the race! Can't wait to leave work and skip town for the weekend.
4.5/70 miles completed
I've visited that park a couple times to hike, and it looks like a great trail running spot. Good luck on the race!0 -
girlinahat wrote: »
Joggers. Joggers find the bodies. So, if you don't find a body, you must not be a jogger - therefore, a runner!7 -
MNLittleFinn wrote: »
yeah, haha, I've had that toenail for months.skippygirlsmom wrote: »@runsonespresso ugh I'm sorry that totally sucks
@MNlittlefinn happy calves ha ha let us know how PT goes today. Hey I had one of those toes for months, then half came off and how I have a half lumpy toe nail about a year later. Amazing how slow toe nails grow.
I can answer the @Stoshew71 question you had. SPM is steps per minute. Higher steps per minute is better for injury prevention and, from what I read, it's also connected with making sure you don't over stride, shorter strides with higher SPM are easier on your body. I was told, by 2 different folks I was working/running with that a good goal is 180 SPM.
To which I would add, studies of world class runners show that taller runners have longer strides and lower SPM than shorter runners. I was reminded of that on a paced run, when my SPM came out near 180 and Jim's came out in the mid 160s. He's taller than I am, and I have to believe that someone who has completed 15 Iron Man Triathlons doesn't have a problem with his cadence.
@mobycarp I was thinking about this too, Skip is only 5'1" and I'm 5'6" and I know when we are running together she take more steps than I do, I can see it. Unless we are running "fast" then she takes less because she lengthens to stride.
@girlinahat great recap for @shanaber ha ha!!!
My toenail only hurt when it was first turning black, it really hasn't since then. I talked to someone who said, it'll hurt a bit, it'll stop, if it starts to hurt again, go to the doctor. Okay fair enough. Like someone said above (sorry can't recall who it was), it won't hurt if it comes off itself because it will be a dead nail.
I was looking at hotels for a trip home to Jersey in April and the one hotel I'm looking at has an outdoor track. Wow how my little town has grown in the 16 years since I've seen it ha ha. Skip has never seen where I grew up so we are going to take a day or two in that area so she can.4 -
skippygirlsmom wrote: »MNLittleFinn wrote: »
yeah, haha, I've had that toenail for months.skippygirlsmom wrote: »@runsonespresso ugh I'm sorry that totally sucks
@MNlittlefinn happy calves ha ha let us know how PT goes today. Hey I had one of those toes for months, then half came off and how I have a half lumpy toe nail about a year later. Amazing how slow toe nails grow.
I can answer the @Stoshew71 question you had. SPM is steps per minute. Higher steps per minute is better for injury prevention and, from what I read, it's also connected with making sure you don't over stride, shorter strides with higher SPM are easier on your body. I was told, by 2 different folks I was working/running with that a good goal is 180 SPM.
To which I would add, studies of world class runners show that taller runners have longer strides and lower SPM than shorter runners. I was reminded of that on a paced run, when my SPM came out near 180 and Jim's came out in the mid 160s. He's taller than I am, and I have to believe that someone who has completed 15 Iron Man Triathlons doesn't have a problem with his cadence.
@mobycarp I was thinking about this too, Skip is only 5'1" and I'm 5'6" and I know when we are running together she take more steps than I do, I can see it. Unless we are running "fast" then she takes less because she lengthens to stride.
I am only 5 ft tall and I have a naturally high cadence, usually in the 190s. I agree that it has to do with being short. There is only so much length I can get out of my stride, so if I was going to get faster, it was more likely going to be by increasing my cadence. It's not something I ever really worked on, it just happened. In a way, I think that the natural mechanics of how us shorter folks do things on a day to day basis probably comes into play a bit here. With a lower center of gravity and less "leverage" in our limbs, I think we tend to use our core a little more, which I think also contributes to a higher cadence.2 -
autumnblade75 wrote: »girlinahat wrote: »
Joggers. Joggers find the bodies. So, if you don't find a body, you must not be a jogger - therefore, a runner!
I once found a missing kid while walking. He was alive, though... am I still a runner?
ETA: I did not have a dog with me at the time.4
This discussion has been closed.
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