December 2017 Running Challenge
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lporter229 wrote: »fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know.
But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
That's pretty much it. You can get bogged down in the numbers, but there's no real need to over analyze it. Although I would say that you might want to be a little more than slightly uncomfortable if you want to get the most benefit from your effort. IDK, maybe others may disagree with me on this. I believe in following the 80/20 approach, but I feel like the whole point is to really push yourself on that 20%.
@fitoverfortymom - I fully agree with the above. Unless you are really working for elite status, the perfect details do not matter AND if you are working towards that status you would likely have a coach that would make you follow his system and tell you what times/etc to hit.
Really, I am a HUGE fan of keep it simple. Left-right-left-right-repeat until done. 0 -
MNLittleFinn wrote: »PastorVincent wrote: »lporter229 wrote: »@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!
This. Truly this! I have ONE child and feels like it is impossible to get 20 mile runs in. And he is 14!
That's the amazing part for me too. Even with my wife watching our little guy, I feel Awful being gone for the 103 hours I am gone on weekend mornings for runs.
I would feel pretty bad about being gone for 103 hours too!
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lporter229 wrote: »MNLittleFinn wrote: »PastorVincent wrote: »lporter229 wrote: »@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!
This. Truly this! I have ONE child and feels like it is impossible to get 20 mile runs in. And he is 14!
That's the amazing part for me too. Even with my wife watching our little guy, I feel Awful being gone for the 103 hours I am gone on weekend mornings for runs.
I would feel pretty bad about being gone for 103 hours too!
Especially all in one day! 2 -
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lporter229 wrote: »MNLittleFinn wrote: »PastorVincent wrote: »lporter229 wrote: »@JessicaMcB Wow, just wow. I am in awe. I don't know how you are able to do the kind of running you do and still manage to take care of three small children. Truly remarkable!
This. Truly this! I have ONE child and feels like it is impossible to get 20 mile runs in. And he is 14!
That's the amazing part for me too. Even with my wife watching our little guy, I feel Awful being gone for the 103 hours I am gone on weekend mornings for runs.
I would feel pretty bad about being gone for 103 hours too!
bwahahahahahaha. This is what I get for typing fast. Not even going to go back and change that.1 -
fitoverfortymom wrote: »lporter229 wrote: »fitoverfortymom wrote: »PastorVincent wrote: »fitoverfortymom wrote: »So what I'm asking is how do I do a "tempo run?" What is the benefit of doing a tempo run and if I'm not consciously doing a tempo run
In simple terms...
A tempo run is a run at your lactate threshold, which is probably a number you do not know. But it is roughly the pace you would run if you wanted to run for about an hour and not be able to run for any longer. For many normal mortal runners, this roughly (likely a bit faster than) their 10k pace. Unless you have access to a full lab, its all "roughlys" and "abouts"
So essentially it is "comfortably hard" for however long the plan calls for. The benefit is you push your body to get stronger and go faster for longer.
I could take the approach of:- Light run for a little bit
- Harder, slightly uncomfortable run for a longer bit than I'm used to
- Light run for a littler bit
That's pretty much it. You can get bogged down in the numbers, but there's no real need to over analyze it. Although I would say that you might want to be a little more than slightly uncomfortable if you want to get the most benefit from your effort. IDK, maybe others may disagree with me on this. I believe in following the 80/20 approach, but I feel like the whole point is to really push yourself on that 20%.
I bet I could commit to "pretty uncomfortable" from "slightly uncomfortable." I guess part of it is figuring out what that is since I'm freshly out of "this is all pretty uncomfortable" territory. Trying to find that mindset at 4:30 am in the cold is really what I need to master, vs. just trying to finish the miles.
I was gonna say, I'm still at the point where all my runs are pretty uncomfortable! I'm better than I was a couple of months ago - I would read articles saying a certain run should be a comfortable pace at which you can converse and even sing, and think, "There does not exist a pace at which I can do that. I cannot sing while running in place, much less running. I'm doing well if I can plaster a smile on my face and gasp out "hi" when I pass someone coming the other direction."
Well... my husband and I can now give brief instructions to each other while running, without sounding like we might just die en route. No singing yet. I have faith that singing will happen eventually. At present we are just content not to be having actual asthma attacks and keeling over.5 -
@MNLittleFinn please advise on how to fit 103 hours into a day, I need to be that kind of Warlock lol
@lporter229 and @PastorVincent during the week it's easy because they're asleep- I don't need sleep
. The 100 mile props go to Ben though. Our agreement was he got to go get trashed at his company Christmas party with his buddies and stay out all night Friday if he would watch the kids on Sunday for me before he leaves for Fort Mac on Tuesday. 3 -
JessicaMcB wrote: »@MNLittleFinn please advise on how to fit 103 hours into a day, I need to be that kind of Warlock lol
@lporter229 and @PastorVincent during the week it's easy because they're asleep- I don't need sleep . The 100 mile props go to Ben though. Our agreement was he got to go get trashed at his company Christmas party with his buddies and stay out all night Friday if he would watch the kids on Sunday for me before he leaves for Fort Mac on Tuesday.
you're lucky, I have wracking guilt and anxiety over being gone. I know it's all OK, I just feel guilty anyway... stupid issues I've got.0 -
I'm contemplating a 2 week break, but I think more likely is that I'll limit myself to 5 mile runs until I see a doctor. I'll be making that appointment today.
Nope, bad idea. I'm shutting down the machine until I hear from the doc what I can and can't do, and how much pain is acceptable to run through. I just deleted all my planned runs for the month. My December goal is now to get better and start working on my core and other strength activity.
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Bummer @7lenny7 . When's that appointment? Good call I'm sure. It's so hard to to pull the plug.
Tuesday, next week.
The decision is made easier with the fact that I have a pheasant hunting trip in South Dakota this weekend and I don't want to screw that up, and I wouldn't be running for 5 days anyway. I'm only missing 2 runs for sure this week. Next week it's up to the doc what I do.
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I'm contemplating a 2 week break, but I think more likely is that I'll limit myself to 5 mile runs until I see a doctor. I'll be making that appointment today.
Nope, bad idea. I'm shutting down the machine until I hear from the doc what I can and can't do, and how much pain is acceptable to run through. I just deleted all my planned runs for the month. My December goal is now to get better and start working on my core and other strength activity.
Bummer, but the smart thing to do.0 -
JessicaMcB wrote: »@MNLittleFinn please advise on how to fit 103 hours into a day, I need to be that kind of Warlock lol
@lporter229 and @PastorVincent during the week it's easy because they're asleep- I don't need sleep . The 100 mile props go to Ben though. Our agreement was he got to go get trashed at his company Christmas party with his buddies and stay out all night Friday if he would watch the kids on Sunday for me before he leaves for Fort Mac on Tuesday.
@JessicaMcB ha ha sounds like a fair deal. What about when he is gone away working. Until Skip was 12 or so I didn't leave her when she was asleep alone in the house.0 -
skippygirlsmom wrote: »JessicaMcB wrote: »@MNLittleFinn please advise on how to fit 103 hours into a day, I need to be that kind of Warlock lol
@lporter229 and @PastorVincent during the week it's easy because they're asleep- I don't need sleep . The 100 mile props go to Ben though. Our agreement was he got to go get trashed at his company Christmas party with his buddies and stay out all night Friday if he would watch the kids on Sunday for me before he leaves for Fort Mac on Tuesday.
@JessicaMcB ha ha sounds like a fair deal. What about when he is gone away working. Until Skip was 12 or so I didn't leave her when she was asleep alone in the house.
I have a dreadmill in the house and a running stroller- definitely would not leave them alone!1 -
Well, I got out for a run, but it was in 4" deep fresh snow. I only had time for a very short run before meeting the school bus... but my 1.25 snowy miles felt like at least 2!
Tomorrow, we get sleet and rain, then the temps go down in the 20s. I may chicken out and stick with my exercise bike until it warms up a little.
@JessicaMcB Congrats! What an amazing run!
I'm thankful that my kids are old enough to run with me, and I'm not advanced enough to be beyond their endurance. In fact, my 11-year-old (who's on the cross-country team) regularly smokes me.
@CiaraRebello : Nice to see another new runner here! Every mile is a victory at this point. Keep getting out there!
12/1 - 3.1
12/2 - rest day
12/3 - 3.1
12/4 - 3.1
12/5 - 3.25
12/6 - 3.25
12/7 - 2
12/8 Unwanted rest day!
12/9 - .75 (sprints)
12/10 - stationary bike
12/11 - 1.25
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12/11 8.36 miles
122.84 miles of 200 miles for December
1982.01 miles of 2000 miles for 2017
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AlphaHowls wrote: »12/11 8.36 miles
122.84 miles of 200 miles for December
1982.01 miles of 2000 miles for 2017
Dang! You need to be hanging out with @JessicaMcB ! Nice going!1 -
Awesome running!AlphaHowls wrote: »12/11 8.36 miles
122.84 miles of 200 miles for December
1982.01 miles of 2000 miles for 2017
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Well I was right... I went for a walk this afternoon and was NOT prepared for the cold... A pair of leggings, and a pair of sweats, a wind breaker, sweater, and tank top, and a hat! Still not enough for -12°C. I still haven't warmed up.
Dec. 11 - 6.1km
MTD - 28km/60km2 -
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