January 2017 Running Challenge
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@JessicaMcB Just cut the cord off and duck tape the safety tab in there, I had a fidgety safety tab once that that solved it quite well.1
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I have not run since Sunday. I did get my home project done but stayed home since this the last week home for my two college kids. My daughter left yesterday and I take my son to Milwaukee Sunday.
I'm planning on a short run tonight, a long trail run Saturday, and a medium trail run Sunday.
I have a half marathon in two weeks. I'm torn between changing my training schedule and doing a proper taper to maximize my performance, or just using it as a tempo run. After missing 16 miles of running this week I'm not too crazy about tapering right now, particularly since this race was an afterthought. It was cheap ($40), it's a great setup (you're inside pre & post race) and great swag (long sleeve Brooks tech shirt, "collector" mug, and admission to the St. Paul winter carnival events)
@RunsOnEspresso so sorry you can't run Sunday! Heartbreaking for sure.
@OSUbuckeye906 It's not often a 4 week break from running is good news but this is certainly better than surgery and a longer break!
@MobyCarp I'm glad to hear about taller runners having a slower cadence. I'm 6'5". If I focus on it, I can maintain 170 spm, but it's tough to get any higher. If I'm out for an easy run, I'm lucky to get 160 spm. After reading more about it, I'm convinced that the SPM is not the key issue it's made out to be. I believe the key issue is that you're not overstriding, and that a higher SPM is an outcome of not overstriding, if that makes sense. I now focus on getting my foot to land under my hips and not in front of me, and letting the SPM fall where it may.
@MNLittleFinn good news!
2017 Races & Events (*registered and tentative)
01/28/2017 - * Securian Winter Half Marathon - St. Paul, MN
04/08/2017 - Zumbro 17M Trail Race - Theilman, MN
04/29/2017 - * Chippewa 50K Trail Race - New Auburn, WI
05/24/2017 - * Endless Summer Trail Running Series, 10K - Eagan, MN
06/24/2017 - Dan Patch Days 5K - Savage, MN
07/12/2017 - Endless Summer Trail Running Series, 7Mi - Eagan, MN
07/19/2017 - * Torchlight 5K - Minneapolis, MN
08/02/2017 - Endless Summer Trail Running Series - Bloomington, MN
08/30/2017 - Salomon Autumn Trail Series - Bloomington, MN
09/13/2017 - Salomon Autumn Trail Series - Bloomington, MN
09/??/2017 - Outrun Hunger 5K - Savage, MN
09/27/2017 - Salomon Autumn Trail Series - Bloomington, MN
10/07/2017 - * Big Woods Run Trail Half Marathon - Nerstrand, MN
10/11/2017 - Salomon Autumn Trail Series - Bloomington, MN
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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!
true.
joggers or men walking dogs (never women)
I am constantly expecting to find bodies. Last year there was a guy sleeping rough in a tent on my route. I went past one day as the tent was just a big mound of stuff and I had to go and make sure he hadn't died in there. I'm still a mere runner.1 -
girlinahat wrote: »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!
true.
joggers or men walking dogs (never women)
I am constantly expecting to find bodies. Last year there was a guy sleeping rough in a tent on my route. I went past one day as the tent was just a big mound of stuff and I had to go and make sure he hadn't died in there. I'm still a mere runner.
Oh that reminds me, I did see a guy sleeping in a culvert on one of my runs this summer. Scared the crap out of me because it was early & I don't usually see homeless in that area. I am pretty sure he wasn't dead because he stirred a bit but didn't wake up.1 -
@RunsOnEspresso Oh no, that doesn't sound good at all! I'm so sorry that you can't run the marathon! *hugs*
Maybe you can drop down to a shorter distance and walk it, so that at least you get one of the medals?
As for running another marathon in a few weeks when you are back at 100% health - I had a quick look, and there would already be one in two weeks; ARR Desert Marathon , or if you want more time to repeat a few weeks of your training plan, there's also the Phoenix marathon on the 25th February.
Hal Higdon has an article with a few plans for postponing a marathon, maybe that could help you figure out what to do next? It would be such a shame not to run a marathon after all the hard training you did!
I saw the Desert Marathon. It's actually quite far from me.
I didn't see the Phoenix marathon but I am weary about them because I was signed up to do a half in their fall race a few years back. It was downtown and they had no parking. Everything was blocked off (even paid lots) and I couldn't find an open meter so I ended up going home & running on my own. I am going to look into this one & one I saw on Feb 19th. I *may* try to do one of those.1 -
Thanks for all the toe nail loss info! I was worried it would hurt, but glad to hear that's not the case. Hopefully whatever happens does so before summer!! Lol
In regards to cadence, I'm 5'7" but my legs are long in proportion to my body. I have a 34" inseam in jeans which is longer than my 6'1" husband's which is 32". Lol My normal running cadence is in the low 180s on the road, 170s on trails. In a (road) race, my average increases to about 188.
I've been curious if there is a recommended / target stride length based on height or other factors.0 -
lporter229 wrote: »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.
Addressing the bolded part. True that shorter people will naturally want to quicken their cadence to get faster. I as a tall person even attempted to do this.
But if you want to lengthen your stride to get faster, (especially for the shorter people) you are going to want to get more "float". Float is that stage in your gait where both feet are off the ground (the one foot is about to make contact and the other just completed liftoff). What helps with this is doing bounding exercises (even tougher if you do it on a hill). So go into the hill and lean forward from your ankles as you bound into the air.
https://www.youtube.com/watch?v=VJOebtBTIOs
The other thing you want to do is that during liftoff (when your back foot leaves the ground to go into the swing phase) you are going to want to kick that heel up towards your butt pretty fast. So the bounding helps with a powerful liftoff and then use that momentum to get the high heel kick. This will create so much potential energy going into your swing phase that you will get a good float and deeper stride. Even if you are short.
Off course if you are not used to all of this, you're going to use muscles that are pretty dormant. So it's going to leave you pretty sore.6 -
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)
1/11: Unplanned Rest
1/12: 3.75 miles (m)
1/13: 4.5 miles (m)
My Total/January: 44 miles
Mike's Total: 44 miles
Have a fabulous rest of the day!
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girlinahat wrote: »@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.
@girlinahat - Thanks - I needed this! Running Challenge Cliff Notes! :laugh:1 -
1/1 Rest
1/2 1.6 miles
1/3 2.71 miles
1/4 Rest
1/5 2.61 miles
1/6 Rest
1/7 5 miles
1/8 Rest
1/9 2.61 miles
1/10 Rest
1/11 Rest
1/12 2.61 miles
17.1 / 45 miles
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Date Miles today - Miles for January
1/1 REST DAY
1/2 9 miles - 9
1/3 10 miles - 19
1/4 5 miles - 24
1/5 10 miles - 34
1/6 3.1 - 37.1 <<< Treadmill
1/7 15 miles - 52.1
1/8 REST DAY
1/9 9.5 miles - 61.6
1/10 10 miles - 71.6
1/11 5 miles - 76.6
1/12 10.15 miles - 86.75
1/13 5.25 miles - 92
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
Rocket City Marathon - 12/10 << 2:44:41
Elkmont Hound Dog Half - 1/21
Kentucky Derby Marathon - 4/29
A little rainy this morning but still warm. 5 easy recovery miles before work this morning.
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Another random thought/question? Do any of you count strides toward your monthly distance total? I've never done strides, and will be starting them with my training. When I was adding my totals for the next 4-5 months I didn't count them. But it occurred to me that they are running. however, are they something that I would add to my mileage?0
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@MNLittleFinn any strides I do are part of a longer run captured by my Garmin, and are always included in my totals. I would guess that your plan has you do a warm up prior to any strides, which are also included in the total. I can't imagine a scenario where you wouldn't count strides as part of your monthly total.0
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@MNLittleFinn any strides I do are part of a longer run captured by my Garmin, and are always included in my totals. I would guess that your plan has you do a warm up prior to any strides, which are also included in the total. I can't imagine a scenario where you wouldn't count strides as part of your monthly total.
Here's a normal day with strides:
Standard Warm up,
4 miles + 4 Strides.
Core routine.
So, I'm guessing I just run my 4, keep my garmin going and do my strides? LOL, I'm such a newb0 -
MNLittleFinn wrote: »@MNLittleFinn any strides I do are part of a longer run captured by my Garmin, and are always included in my totals. I would guess that your plan has you do a warm up prior to any strides, which are also included in the total. I can't imagine a scenario where you wouldn't count strides as part of your monthly total.
So, I'm guessing I just run my 4, keep my garmin going and do my strides? LOL, I'm such a newb
Yep. I can't think of a situation where you would do strides independent from a longer run. Your legs need to be warmed up and loose.0 -
lporter229 wrote: »MNLittleFinn wrote: »@MNLittleFinn any strides I do are part of a longer run captured by my Garmin, and are always included in my totals. I would guess that your plan has you do a warm up prior to any strides, which are also included in the total. I can't imagine a scenario where you wouldn't count strides as part of your monthly total.
So, I'm guessing I just run my 4, keep my garmin going and do my strides? LOL, I'm such a newb
Yep. I can't think of a situation where you would do strides independent from a longer run. Your legs need to be warmed up and loose.
That's what I was figuring. LOL, having a structured totally set up plan is interesting and new.
I can't wait for the next 2 weeks to go by so I can get going...though I may start a week early so I can fit either another long run, or stretch my taper to 3 weeks from 2....0 -
MNLittleFinn wrote: »lporter229 wrote: »MNLittleFinn wrote: »@MNLittleFinn any strides I do are part of a longer run captured by my Garmin, and are always included in my totals. I would guess that your plan has you do a warm up prior to any strides, which are also included in the total. I can't imagine a scenario where you wouldn't count strides as part of your monthly total.
So, I'm guessing I just run my 4, keep my garmin going and do my strides? LOL, I'm such a newb
Yep. I can't think of a situation where you would do strides independent from a longer run. Your legs need to be warmed up and loose.
That's what I was figuring. LOL, having a structured totally set up plan is interesting and new.
I can't wait for the next 2 weeks to go by so I can get going...though I may start a week early so I can fit either another long run, or stretch my taper to 3 weeks from 2....
I always like to start my plan a week early. It gives you an extra week in case of illness or family emergency or something like that. You never know when you may need to take an unplanned cut back week. If I make it through to the end without using it, I just put in a moderate transition week into my taper.3 -
I went to the expo to pick up my stuff, since I paid for it and all. Now all I want to do is run the marathon! Argh. I am totally stressing myself out over here.
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Thanks. I think I will probably do that. That gives me next week to get back into running, and then I'll start in on the plan on the 23rd.lporter229 wrote: »I always like to start my plan a week early. It gives you an extra week in case of illness or family emergency or something like that. You never know when you may need to take an unplanned cut back week. If I make it through to the end without using it, I just put in a moderate transition week into my taper.
The plan follows a M-Sun schedule, which I keep on mixing up. But as long as I remember that W is my hard workout, and Sat is my long run, I should be able to remember what day each plan week starts on.
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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
January 11- 8.0 km
January 12- 7.0 km
January 13- 7.0+7.4 km
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