July 2017 Running Challenge
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PastorVincent wrote: »I have been considering this too. I do not fuel for like a 10 or 12 mile run now, but when I think I will be out for say three hours, I start fueling at 45 or 60 mins. Might try next long run without. Sure would save me money on Clif Blok and gels
Tomorrow will be different, we're going out for 4 hours and planning on fueling during the run/hike... I'll be trying Tailwind for the first time, and my new Honeystinger waffles.
From this point on out, I'll probably doing some fueling on most all of my long runs, as I'll be ultra training, and the name of the game is fueling...0 -
MNLittleFinn wrote: »Tomorrow will be different, we're going out for 4 hours and planning on fueling during the run/hike... I'll be trying Tailwind for the first time, and my new Honeystinger waffles.
Not heard of Tailwind? Glancing at their site seems to be a drink mix?0 -
PastorVincent wrote: »MNLittleFinn wrote: »Tomorrow will be different, we're going out for 4 hours and planning on fueling during the run/hike... I'll be trying Tailwind for the first time, and my new Honeystinger waffles.
Not heard of Tailwind? Glancing at their site seems to be a drink mix?
Yeah. Basically electrolyte and fuel mix. Buddy is bringing it. It's his main fuel on ultra. Still in the learning/experiment phase for fueling and have a steep learning curve before October0 -
When I got home from work it was 33°C "feels like 36°C", and on the radio they warned that the "humidex was above 41". I had to look up what that means (humidity index, aparently) , and found it means "great discomfort, avoid exertion". Duh, I could have told the radio guys that without any fancy formulas!
I waited until after sunset to go running, but it was still too. dang. hot! In the end I used the darkness as a reason to look for some geocaches in locations which are too crowded during the day, which happened to give me an excuse to stop my watch a few times while I looked for them. I was out maybe 1h45min, but only running for 1h15 of those, with 7 geocaching breaks (which were not always complete recovery, since some of them involved climbing trees or crawling through shrubbery ).
And to make things a little more interesting, I switched on chases in the zombies-run app and ended up running away from zombie hordes four times. Not the most focused run ever, but the most fun I could have in this heat!
1.7.17 - 10.9km running (6x800m intervals with warm-up and cool-down)
2.7.17 - 30km bike, 20min "quick strength for runners"
3.7.17 - 10.1km running
4.7.17 - 36.3km bike (commute + evening ride), 25min "quick strength for runners"
5.7.17 - 12.9km "mountain running"
6.7.17 - 28.5km bike (commute + ride to pub)
7.7.17 - 10.5km running with geocaches & zombie chases (+ 13km bike commute)
--
44.4km of 150km goal
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LittleMissWonderWoman wrote: »7/1 - 3.28
Goal = 93 miles
The humidity got to me yesterday and likely will today. I'm not a fan of running at night but, I find I'm at my best at that time.
I decided to update every Friday on my running.
7/2 - 3.5
7/3 - 2.8
7/4 - 4.2
7/5 - Rest (I was driving all day)
7/6 - 3.4
7/7 - 3.1
Goal = 93 miles
So Far = 20.28 miles
Every Saturday I plan to run 5 miles whether I end up walking it or not.
Good to see everyone is sticking to this challenge! It motivates me greatly!7 -
July goal 100 miles
July 1.........4.1 miles..........MTD 4.1
July 2.........3.0 miles......... MTD 7.1
July 3.........5.0 miles..........MTD 12.1
July 4.........Rest Day..........MTD 12.1
July 5.........8.5 miles..........MTD 20.6
July 6.........3.1 miles..........MTD 23.7
July 7.........3.5 miles..........MTD 27.2
Waited til the sun set this evening and temp was 85. All in all a relatively easy run. Probably take a rest day tomorrow and do a longer 8-9 mile run on Sunday. Hope everyone has a great weekend.3 -
MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »Tomorrow will be different, we're going out for 4 hours and planning on fueling during the run/hike... I'll be trying Tailwind for the first time, and my new Honeystinger waffles.
Not heard of Tailwind? Glancing at their site seems to be a drink mix?
Yeah. Basically electrolyte and fuel mix. Buddy is bringing it. It's his main fuel on ultra. Still in the learning/experiment phase for fueling and have a steep learning curve before October
I REALLY like the sound of its advertising. If all I ever had to carry with me was hydration.... hmmm... that would be way easier. I am a very heavy sweater. 2 hour a run has me adjusting the drawstring on my shorts so that they do not fall off and tightening hydration belt and easily dropping 7-10 pounds. I could dilute the stuff out to 40oz which is what I drink per hour during the summer (only cause that is near the limit if what I can easily carry right now) which will help with the complaints I see it beeing too salty or too sweet for some.0 -
WK 7.3.17 - 7.9.17
M - 4 m. plus Abdominal's and a walk.
T - 15.2 m.
W - 10.7 m.
T -
F - 9.6 m.
S -
S -
Total - running Miles * Goal is a 60 mile running week.5 -
July 7 – 6.75 miles Intervals
Total: 31.75/100 miles
It’s Fartlek Friday! I hadn’t done an interval run for two weeks because of time, temperatures, and work schedules. I was kind of dreading it, but it felt good. Today’s intervals were 200m, 400m, 600m, 800m, and 1000m at race pace with half the distance recovery. I was really happy with my pace, and so surprised to make it the entire 1000m on that last interval. Hopefully, these intervals will help me reach my 29-minute 5K by September.
Upcoming Races:
July 21 - St. Pete Beach Series, Race #2, 5K
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So effing hot today, 90 is some BS. Hoping it'll be less than "kill me now" degrees tomorrow when I do my first long run of double long run weekend #1 at Wilmore
July 1- 9.7
July 2- 5
July 4- 11.7
July 6- 12.1
July 7- 7.6
46.1/360
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JessicaMcB wrote: »So effing hot today, 90 is some BS. Hoping it'll be less than "kill me now" degrees tomorrow when I do my first long run of double long run weekend #1 at Wilmore
That heat made me understand where the phrase "Eff me running" came from. I always thought, "what an odd saying"... Until I caught myself uttering it, then it had deep meaning.
Where's my running twin @WhatMeRunning ? I miss him.
ETA I get to catch up with @BEERRUNNER tomorrow! I sure wish beer was involved selfies to come4 -
I've never joined this challenge before and I'm pretty inconsistent with running... So my goal is to run at least twice a week! I don't care the distance, just as long as I get out there and start running again!!13
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]uly Goal: 85 mile (yeah, a REAL goal!)
7/1 3.75
7/2 3.52
7/3 rest
7/4 3.26
7/5 5.18
7/6 snorkel 3.5 hours
7/7 3.40
Total 19.11
... a day late as usual, but happy belated birthday @kimlight2
Ticker is my goal for 2017 and progress to date:
upcoming races:
Fun in the Sun virtual 10k
6/28/17
Race to Cure Sarcoma Month of July
Volcano Rainforest Runs 10k 8/19
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
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PastorVincent wrote: »Question for those of you that do a lot of long runs (like 15 miles and more).
How do you decide how much fuel you need? I know the rule of thumb of around 100 calories per hour, but how do you know when you are tired cause you have reached your physical limits verse you did not fuel properly? I am trying to teach someone training for a marathon and do not really know the answer. I just fuel every 45 mins (if the run is longer than 1/2 Marathon, bellow I do not worry) and assume I need it. Water is easy... but fuel? How do you figure that out for your specific body?
Thanks!
I don't usually worry about fueling for my long runs. The idea during my training is to exhaust your internal stores to create a stimulus that will make your body more efficient at using fat for fuel and to be able to increase glycogen stores.
As far as racing, it goes by experience. You start with some text book advise of X amount of calories per 45 minutes. Then you learn whether that is too little or too much.
Textbook advice is about 120-240 calories per hour.
Now to get on my soapbox for a minute.....
"but how do you know when you are tired cause you have reached your physical limits verse you did not fuel properly"
This is why I research the crap out of what happens to your body during extreme exercise. What do all the different things in your body do and react? What causes fatigue? How many different things cause fatigue? There is no simple answer to your question and there is still a lot of things smart scientists are still researching. That is why I suggested reading the 80/20 book and many others and not just quickly go right to the plans at the end. Learn. And there are plenty of other books I read to learn concepts. Not just following a "plan".
People talk about how to fuel properly and how to refuel. But your body cannot use all that fuel efficiently if you don't have the oxygen to burn it properly. All that fat that is around each of our bodies is enough to fuel 5 marathons or more. That's even if you have a low body fat percentage. The problem isn't fuel, the problem is the ability to burn that fuel efficiently. Run too fast, and you are forcing your body to use carbs instead of fat and you will be relying too much on anaerobic energy which is very inefficient.
2 net ATP is produced by Glycolysis (using anerobic means only)
~32 net ATP is produced by Glycolysis/Krebs Cycle/ETC (the full aerobic effect)
The effect of using Glycolysis alone is dumping too much lactate and H+ ions into your system which acidifies your blood and muscles, which is one form of fatigue.
The effect of relying too much on glycolysis (run fast, slow down, run fast, slow down.....) is slowly exhausting your glycogen stores prematurely in very long distances, which causes a bonking effect. You will always burn faster than what you can refuel on the run. it's a simple math:
160 lb person running 5 mph will burn 606 calories/ hour.
The body can at best absorb about 1.5 g (or 6 calories) of glucose per minute (360 calories per hour).
You cannot refuel fast enough. So you have to rely on fat storage. Train to your body to not rely on refueling but to burn in the most efficient manner that will yield the most ATP possible. Train your aerobic to be better. Train your metabolic system and respiratory system. If you're running very long distances, stop worrying about speed workouts and make your body an oxygen burning machine before you start thinking about raw speed and VO2 max workouts. Know your paces and what pace is your easy, tempo, and anaerobic zones. That's why I suggested reading the 80/20 book, not to go straight to the plans. learn and read about Arthur Lydiard, Dr Jack Daniels, Phillip Maffetone, Matt Fitzgerald, Scott Jurek, Sage Canaday, Tim Noakes, Greg McMillan, the Hanson brothers, and Jeff Gaudette. Not just their plans but the concepts they teach.
Very interesting.0 -
I was asked to look after a workmate's 7 year old daughter for parkrun today while he was volunteering. We kept an even pace and it was a nice run. 5 km in 29:20.
1 July – 1.5 km
5 July – 6 km – I’m back!
7 July – 11 km
8 July – 5 km parkrun with Ruby
Goals:
Joyful July
My first marathon before March 2018
Events:
6 May – Go the Extra Mile Melbourne 50 km walk – Done in 10 hours 39 minutes.
10-11 June – Serra Terror 80 km walk – Done in 20:02:00
18 June – Winter Solstice 15 km run – 10 km PB 56:04 and 15 km PB 1:25:50
14 October – Aim for the Cure Melanoma Virtual 5K Run. MFP Team Page:
https://walk.aimatmelanoma.org/Hilo2017/mfpmonthlyrunningchallenge
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PastorVincent wrote: »MNLittleFinn wrote: »PastorVincent wrote: »MNLittleFinn wrote: »Tomorrow will be different, we're going out for 4 hours and planning on fueling during the run/hike... I'll be trying Tailwind for the first time, and my new Honeystinger waffles.
Not heard of Tailwind? Glancing at their site seems to be a drink mix?
Yeah. Basically electrolyte and fuel mix. Buddy is bringing it. It's his main fuel on ultra. Still in the learning/experiment phase for fueling and have a steep learning curve before October
I REALLY like the sound of its advertising. If all I ever had to carry with me was hydration.... hmmm... that would be way easier. I am a very heavy sweater. 2 hour a run has me adjusting the drawstring on my shorts so that they do not fall off and tightening hydration belt and easily dropping 7-10 pounds. I could dilute the stuff out to 40oz which is what I drink per hour during the summer (only cause that is near the limit if what I can easily carry right now) which will help with the complaints I see it beeing too salty or too sweet for some.
40 oz PER HOUR? That's a lot of fluid. Why drink so much? Are you drinking to thirst?
Tim Noakes book 'Waterlogged' is REALLY a good read on the subject of hydration (and salt/sweat and the way osmosis works in the body)1 -
7.2k today. Finally got some intervals in!
22k so far this month
1/7
2/7
3/7 - 4.2
4/7 - 4.3
5/7
6/7 - 6.3
7/7
8/7 - 7.24 -
A good 10 mile run 65 degrees but 100% humidity. Still trying to understand my zones, hoping the heart rate monitor helps. I ran with some effort at about 9 minutes a mile. I know that's not zone 1 but is it 3 or 2? I think it's still 2 but pushing toward 3 which I think is ok for this run. Been drinking the chocolate milk after runs, weekdays just a half a cup but after a long run like today I have a full cup.
@Stoshew71 I think I understand you message about endurance training. For those of us who are running our first marathon it's all about the training for that distance. We need to train our bodies to burn the energy effectively for that distance and whatever speed we run. We need to learn how our bodies work best, so we can adequately make adjustments. Until that process is complete attending to better times for a marathon is most likely a fool's effort.5 -
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Date :::: Miles :::: Cumulative
07/01/17 :::: 8.1 :::: 8.1
07/02/17 :::: 2.7 :::: 10.8
07/03/17 :::: 3.4 :::: 14.2
07/04/17 :::: 3.6 :::: 17.8
07/05/17 :::: 5.5 :::: 23.3
07/06/17 :::: 2.6 :::: 25.9
07/07/17 :::: 0.0 :::: 25.9
07/08/17 :::: 3.0 :::: 28.9
Second week in a row of downpours during the Saturday morning long run. This time though there was lightning so we bailed after 3 miles. I hate that I didn't get my long run done and it's messing up my weekend mindset. The good news I guess is that things are supposed to cool off quite a bit after these storms move through today, so should be cooler to finish the long run later today or tomorrow. But I'm still going to pout about it for a while because I wanted to be done.
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