April 2017 Running Challenge

GBrady43068 wrote: »

Aaaaand I'm back. Gone for almost 5 months..dropped out about September when work got crazy but unfortunately stopped all running.

Beginning at C25K level again. So the goal is small and will mostly be walking vs. running.

Welcome back! Glad you can get back into it.

Elise4270 wrote: »

@garygse I know this is a dead horse. I did change my activity level and maybe that's all it is.

A year ago the same run
6.45 miles vs 6.35,
73 minutes vs 77 minutes,
traning effect 2.8 vs 5.0,
570 calories vs 812.
Hr average both ~160 but max is lower on the run a year ago. Because I'm not back 100%. Yet.

So I wonder how much of my 800+ calorie burn estimate is activity setting, or is there really something in the data that suggests I burned more- because the run was harder. *Shrugs* Maybe so. That training effect has been spot on as far as I've noticed.

Anyhow, thanks for the help. I'm still not eating the 800 calories even if they are real!

Your HRMax and training effect seem the culprit. Those hearts are crazy, I tell ya! You go between easy and medium effort and the heart shouts out "Seventy Five" in the cryptic metabolic function the heart inputs to, but then you hit a hill and your HR shoots up and your heart shouts out "WTF IS THIS...257 BAZILLION AND A HALF" into that same formula which I don't think expects fractional parameters.

Date     Miles      MTD
------   -----    -------
Apr 02     5.0        5.0
Apr 05     4.3        9.3
Apr 07     6.4       15.7
Apr 08     4.3       20.0
Apr 09     5.0       25.0
Apr 11     5.1       30.1
Apr 13     5.1       35.2
Apr 15     5.1       40.3
Apr 16     5.1       45.4
Apr 20     5.1       50.5
Apr 22     5.1T      55.6
Apr 24     6.3       61.9

6.3 is the new 5.1

@MNLittleFinn , that is sage advice to @katharmonic.

4/1 - 7.0 mi.
4/2 - 4.0 mi
4/3 - 3.6 mi.
4/4 - rest
4/5 - 6.0 mi.
4/6 - 4.0 mi.
4/7 - 5.0 mi.
4/8 - 4.4 mi.
4/9 - rest
4/10 - 4.4 mi.
4/11 - 4.0 mi.
4/12 - 4.9 mi. (oh, honestly...why didn't I eke out another .1 for a nice even 5?? )
4/13 - 3.1 mi.
4/14 - 5.0 mi.
4/15 - 3.9 mi.
4/16 - rest - happy easter!
4/17 - 4.0 mi.
4/18 - 4.6 mi.
4/19 - 4.1 mi.
4/20 - 4.0 mi.
4/21 - 5.5 mi.
4/22 - 5.1 mi.
4/23 - rest
4/24 - 4.5 mi.

April goal: 91.1/100 miles
I'm noticing on days I'm pressed for time, my runs feel fantastic and I'm disappointed I have to stop. However, on days where I actually have time & try to plan a longer run, my body just isn't cooperative and I end up just doing my regular average distance. ARGGH!

Date :::: Miles :::: April MTD (goal = 95)
04/01/17 :::: 7.7 :::: 7.7
04/02/17 :::: 3.5 :::: 11.2
04/03/17 :::: 2.5 :::: 13.7
04/04/17 :::: 0.0 :::: 13.7
04/05/17 :::: 3.5 :::: 17.2
04/06/17 :::: 0.0 :::: 17.2
04/07/17 :::: 0.0 :::: 17.2
04/08/17 :::: 0.0 :::: 17.2
04/09/17 :::: 3.5 :::: 20.6
04/10/17 :::: 3.0 :::: 23.6
04/11/17 :::: 0.0 :::: 23.6
04/12/17 :::: 3.2 :::: 26.8
04/13/17 :::: 0.0 :::: 26.8
04/14/17 :::: 4.0 :::: 30.8
04/15/17 :::: 6.2 :::: 37.0
04/16/17 :::: 2.7 :::: 39.7
04/17/17 :::: 3.7 :::: 43.4
04/18/17 :::: 0.0 :::: 43.4
04/19/17 :::: 3.1 :::: 46.6
04/20/17 :::: 2.2 :::: 48.8
04/21/17 :::: 4.7 :::: 53.5
04/22/17 :::: 7.8 :::: 61.3
04/23/17 :::: 2.5 :::: 63.8
04/24/17 :::: 3.3 :::: 67.0

Hill repeats for group workout tonight. 20 minutes of them! Plus warmup and cooldown. Love the Monday groups because people bring their bling from their races over the weekend/week. Some very cool medals this week including one guy with his from Boston (he qualified again) and an awesome 50k medal. Inspiring!

Stoshew71 wrote: »

WhatMeRunning wrote: »

One thing I have noticed in my training, and can't say it works for all, is when I do a steady build over 3 weeks to new mileage compared to just running my new target mileage for 3 weeks is that I feel better at the end of that 3 week period when I do the target mileage over the 3 week period than when I steadily build. I have a theory why, but it's just my observation. The first week is the most tiring, but your cardio adapts and by the 3rd week it is easier than the 3rd week of a slow build, as each week building up you have to adapt again. I think your strength gains are better off also as you get 3 weeks at that effort as opposed to 2 lower weeks and one at target.

This in no way means it is for all. But I have experienced it and for whatever value tools like Sport Tracks provide that show your fitness adaptations and fatigue, the results on those tools seem to back it up.

The trick is to know how to build up the right amount and not just jump into too high of mileage that the first week at new mileage is more harm than good.

Of course, much is to be said with going with what you know will work and you are comfortable with. I know I'm comfortable with my plans and have seen them work, but what works for one may not work for others.

Just thought I would put that out there because I'm not sure it has been discussed here before, and I have found it pretty interesting. I'm not saying it's right, just thought I would solicit others opinions.

This is actually the method that Jack Daniels suggests for increasing mileage.

https://www.youtube.com/watch?v=wnEI8MPVOas

@Stoshew71 Thanks for that! That's brilliant!

I've never understood the 10% rule.

Love this, so I'm writing it out.

Increase your weekly mileage by the number of runs you do. e.g. if you run 5 times, increase by 5 miles. If you run 7 times, increase by 7 miles. But only increase by a maximum of 10 miles (e.g. people who run twice a day 7 days a week should only increase by 10 miles.) And once you increase your mileage, stay at that level for 4 weeks, so your body has time to adjust to the stress. Don't increase every week, because you'll be continually increasing stress.

Hmm, I can't really do miles. I might use this in kilometres to be on even safer ground.

01 April – 5 km parkrun PB! 25:42
02 April – 21.2 km HM with no fuel – bad idea!
05 April – 7 km
07 April – 4.2 km
08 April – 0.4 km parkrun setup
09 April – 14.6 km Run 4 the Kids 1:25:17 – top 25% in my age group!
11 April – 5.7 km
12 April – 9.4 km
15 April – 7.4 km including parkrun with my niece
16 April – 26 km LSR
18 April – 8.4 km
19 April – 11.6 km
22 April – 10.8 km including a 1 second parkrun PB (5km in 25:41)
23 April – 17 km mountain hike (not included in total but was tough so worth mentioning)
25 April – 9.1 km with hills

Total: 142 km

Events:
30 April – Colour run (no idea of distance!)
6 May – Go the Extra Mile Melbourne 50 km walk

@mobycarp - thanks for reminding me about @ohhim BQ. I vaguely remember that now.

@WhatMeRunning - yes, those were such fun runs!
@skippygirlsmom - I'll try to post some pics!

Back to my usual 4:30 run. It was really nice out! Almost the same temps as in London!
While on my vacation and running with my daughter I went a lot faster and didn't check my HR the way I do when I am alone. I never had time to study what my HR did on those runs but hope to do that soon - once I catch up with my work.

I have had 3 friends have heart attacks in the past 3 months (one a cyclist, one a runner and the last a couch potato). They all survived, but it got me so nervous about my own heart. So I went to a cardiologist who thought I was a nutcase when he asked me why I was there and I said "because my friends are all having heart attacks". He said ... well, you have no family history, low blood pressure, low cholesterol... so you have little chance. And I said well, same with 2 of my friends and they still had one. So he said if I wanted I could pay for a test called calcium score - so I did. I got the results the day I left for vacation - I got a score of 0. Which means I have no plaque or calcium built up in the arteries. So I have very little chance of having a heart attack in the next 10 years. The only scary thing is the radiologist noticed a nodule on my lung. So now I have to get a different kind of cat scan or something or other to make sure it is nothing. They said it probably is nothing - but you can't just ignore it. So need to schedule that.

Anyway, that was a long way of saying I think I am comfortable pushing myself again on runs and cycling. I realize I was holding back because of my friends having heart attacks. Ridiculous I know... but it is what it is!

4/1 - 44 miles biking
4/2 - 40 miles biking
4/3 - 3.7 miles
4/4 - 4.2 miles
4/5 - strength training
4/6 - 3.4 miles
4/7 - strength training
4/8 - 10K Zombies Chunnel run
4/9 - 28 miles on bike - but like a rest day
4/10 - 4.5 miles
4/11 - 4.6 miles
4/12 - travel day
4/13 - London - walking
4/14 - London - walking
4/15 - 5.2 miles London
4/16 -- 5 miles London
4/17 - London walking
4/18 - 5 miles London
4/19 - walking Paris and bike tour
4/20 - 5.2 miles Paris
4/21 - walking Paris
4/22 - 5.3 miles Paris
4/23 - travel day
4/24 - rest day
4/25 - 5.0 miles

4/1- 15.23
4/2- 3.14
4/3- 7.07
4/4- 3.69
4/5- 9
3/6- REST
4/7- 5.12
4/8- 17.58
4/9- 4.05
4/10- 7.13
4/11- 3.79
4/12- 9
4/13- REST
4/14- 17
4/15- 5.11
4/16- 4.06
4/17- 5.71
4/18- REST
4/19- 7.14
4/20- REST
4/21- 3.69
4/22- 15
4/23- 3.15
4/24- 8.1
4/25- 4.6

Total: 158.4

Monthly Goal: Stay "healthy" and get in good marathon training
Nominal Mileage goal: 191 miles.

Today's notes: Today's assignment was 4 miles a E pace and 4 strides. Ran my miles in 38:36 for an average pace of 9:38. HR was a little higher than I wanted, at 153, but still in the E range. HR may have been due to me dressing warm for the weather.

With it being cool out, and wanting to get some heat acclimation running in, I've been running some of my runs overdressed, just to get used to running while too warm again. Hopefully I'll get lucky with a cool race day, but until I know for sure, I'm working on coming up with ways to train for warm weather, while it's cool/cold out.

2017 Races
6/16- William A Irvin 5k
6/17- Grandma's Marathon (Full!)
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 50k<- yeah, I'm crazy enough to go for it
11/23- TBD 5k Turkey Trot

@garygse Great job! Your conservative monthly goal is only 15 miles short of my goal, and mine will be a 30 mile monthly distance PR. You Rock!

@MNLittleFinn Thanks man! I keep taking it slow and steady, and the miles quickly add up. Soon I'll need to adopt an actual marathon training plan, like maybe in June to give me four good solid months of proper training...although I do prefer to just keep running long distances.

You're doing great also, and your June marathon is just around the corner!

Really behind on posts...need to catch up on 10+ pages. Hopefully later today.

4/1 - 7.7 miles in sunny San Diego
4/2 - Travel day
4/3 - Rest day
4/4 - 5 comfortable miles.
4/5 - 4.4 miles.
4/6 - 5.05 miles.
4/7 - Unplanned rest day.
4/8 - 6.31 super hilly miles.
4/9 - Too many hills :-(
4/10 - 5 miles.
4/11 - 4.93 miles of track/speed work. Then upper body weights.
4/12 - 4.5 miles.
4/13 - 4.9 miles. Some hip soreness that I am going to have to keep an eye on.
4/14 - Unplanned rest day / life day / holiday prep.
4/15 - 9 mile group run. Hip not perfect, but improved.
4/16 - 5 miles. Ugh...too much buffet.
4/17 - Planned rest day.
4/18 - 4 miles of track/speed work. Then upper body weights.
4/19 - 5 miles.
4/20 - 5.1 treadmill miles. Trek class. Humid at the Y today!!
4/21 - 4.20 miles in honor of yesterday's "holiday"
4/22 - 10.2 mile group run.
4/23 - Rest day.
4/24 - 5 miles.
4/25 - 4.5 miles. Cut it short due to "intestinal distress"