December 2017 Running Challenge
Replies
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@skippygirlsmom Yes! I always want fries when I'm stressed. My old go to was always McDonalds.
@fitoverfortymom I'm in Arizona, Phoenix specifically. It's not too bad for finding gf stuff. There's a couple completely gf places. They are a drive for me so I don't go much.1 -
fitoverfortymom wrote: »
Can someone who is better than me explain tempo runs? I'm looking at the Hal Higdon intermediate 10k plan here: http://www.halhigdon.com/training/51123/10K-Intermediate-Training-Program to improve my 10k time. To give you an idea of my current running style, it looks something like:- Get out of bed around 4:30 am.
- Stumble to the bathroom to get dressed and put my hair in a ponytail.
- Head outside and raise fist to the sky so the Garmin GPS knows where I'm starting.
- Press "start" on my watch and run my route for however many miles is on the plan for that day.
- Come back home a little before 6am and walk the dog for a cool down.
- Shower and get ready for work and get on with the rest of my day.
I basically just kind of run the best I can and when it feels hard that day, I keep my brain busy with some fartlek stuff between posts on a fence. So far, it's simply been about getting the miles in. I also don't know what my 5k race pace is because I've only run one 5k race and the course was somewhat of an anomaly.
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
@fitoverfortymom @WandaVaughn
Tempo runs are workouts targeting your lactate threshold. The lactate threshold is one of those fancy markers that says, you are starting to run so hard that your anaerobic system is starting to be working much harder than your aerobic system. As @PastorVincent already mentioned, a good runner can maintain a steady pace at their lactate threshold for about an hour. Newer runners are closer to maybe 40 minutes.
OK, skip over if science nerdy stuff makes your head hurt. So you run because of a series of muscle contractions. (bending your knee, extending your hip, extending your knee, bending your ankle, extending your ankle, bending your elbow, rotating your shoulder, extending your elbow, ect). Muscle contractions are fueled by a chemical your muscle cells produce called adenosine triphosphate (or simply ATP). There are different ways your muscle cells can produce this ATP, but for running, the most efficient way is by the following:
Blood glucose enters the muscle cell cytoplasm. A system called Glycolysis is a process by which your muscle cell will take that molecule of glucose (a very simple sugar) will break that glucose sugar down by turning 1 molecule of glucose into 2 molecules of pyruvate. This process creates a net sum of 2 molecules of ATP. But we are not done. Those 2 pyruvate molecules exit the muscle cytoplasm and go into the muscle cell mitochondria and with the power of oxygen and a process called the Krebs Cycle followed by a process called the Electron Transport Chain (or ETC) converts that pyruvate into a whole bunch of ATP (like about 30-34 molecules of ATP). The byproduct of this Krebs Cycle and ETC is carbon dioxide (CO2) and water (H2O) that you breath out.
Glycolysis is considered anaerobic (because oxygen is not needed) and the Krebs Cycle and ETC combined are considered our aerobic system (because oxygen is involved).
Now, if we run at a pace that is considered easy (or conversational), we build up our ability to improve that entire process that I mentioned above. (This is why running lots of easy miles is very good.)
Now what happens if we start to run just a little faster than that easy pace? Well, Glycolysis is going to work a little bit harder than what the Krebs Cycle and ETC can handle. The Glycolysis is holding onto these 2 pyruvate atoms and goes, what the heck do I do with these? The Krebs guy can't accept them and I need to keep going. Well, Glycolysis ferments these 2 pyruvates and turns them into something called lactate. Also, some extra ionized hydrogen atoms are also dangling around as well which acidifies the muscle cell. Then the muscle cell just releases this lactate and hydrogen atoms back into your blood. Now a neighboring cell can use this lactate as energy if it has room and oxygen for it (just as if it were pyruvate). Your brain cells can also use lactate for energy production. Eventually, your liver will take any left over lactate out of your blood and turn it back into glucose sugar. The process for another muscle cell or the brain or your liver to take out the leftover lactate and hydrogen atoms is called lactate clearance. Muscles also release chemicals that buffer the acid effects of the hydrogen atoms (called lactate buffering).
Tempo runs or (aka lactate threshold runs, or just threshold runs), is a workout that makes your body practice running at a level where it improves your ability to buffer and clear lactate.
The threshold is that particular intensity that you run when your body's ability to clear lactate is overcome. In other words, run this xyz pace, and your body has no problem clearing this lactate. Run just a little harder beyond the threshold, and now your body cannot keep up because your body is producing more lactate and hydrogen ions than your body can clear. The result, your muscle pH begins to acidify and you get that burning feeling and eventually your brain starts shutting things down and you no longer can run at that intensity. Again, you can run exactly at your threshold pace for anywhere between 40-60 minutes. It depends how experienced you are. The more you run or practice your threshold pace, the better you can clear lactate. So your threshold pace will slowly improve over time. So by theory, if your threshold pace were say for example, 9:30 min/per over time you can make that say 8:30. What that means, what you used to sustain for 9:30 for about 40-45 minutes, now you can run at a steady 8:30 pace for say 45-50 minutes.
But you don't want to stop running easy runs and replace them all with tempo runs. You still want to follow the 80/20 rule. 80% of your mileage at easy pace, 20% something faster to include your tempo runs.
That's because there are negative effects that out number the benefits if you go beyond aerobic training too much. 20% seems to be the nice mix.
More on threshold runs can be found at this link.
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@Stoshew71 great post!1
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PastorVincent wrote: »
Did part of my hilly route today, so a bit slower but almost 1000 foots of elevation. The only thing of note was I saw a lady that was HAPPY running, all bright eyes and smiles AND of course had a beautiful dog, probably a golden, running by her side. She cheerfully said hi as she ran by (we were heading in opposite directions).
Must have been an alien. That is the only thing I can come up with to explain it.
I don’t think I ever look happy while I’m running! In fact friends will tell me - oh I saw you running, you looked so serious I didn’t beep or wave.
It’s my trying not to die while running face.
Yeah, I just saw my race pictures from this last week and this!! All this. I looked gross and miserable.0 -
12/1 9.75mi
12/2 4mi
12/3 rest
12/4 4mi
12/5 6mi
12/6 5.64mi
12/7 10mi
12/8 4mi
12/9 4.3mi
12/10 rest
12/11 5.5mi
12/12 4mi
4 miles on the treadmill because I was too chicken to run outside in the cold
Sadly it’s going to be even worse tomorrow! With wind chills it’s supposed to feel like 20 degrees. Brrrr
I have 6miles with 8 strides tomorrow which sounds miserable on a treadmill. I guess I’ll just have to tough it out 1 -
katharmonic wrote: »
Arrived in DC today and wow, much nicer weather! My flight was delayed and then there were stupidly long waits to get into the gate and get a bus to the terminal and I was just itching to get outside! As soon as I checked in to the hotel I changed into my running clothes and got out there. I had a really nice run from my hotel along the National Mall, close to the White House, and all around. Just fantastic to see everything that I've only driven past. The run felt really good, such a contrast to yesterday's slog fest. Almost 50 degree temps didn't hurt at all.
I clocked 5 miles, with erratic pacing due to picture taking and walking along the Vietnam Memorial, plus several stoplights. But my last mile back to the hotel was a great pace for me, so I was really happy with that. I celebrated and used up all those calories (and more) with a great burger and some FABULOUS Key Lime Pie. OMG. So good. I'm so full now I can't even believe, but so worth it.
Also my hotel room has a huge soaking tub that I made the most of after my run. How awesome was today? I submit that it was very awesome.
@katharmonic this sounds amazing!!!0 -
PastorVincent wrote: »QUESTION:
Maybe it is just cause I am fat, old and slow... but when I have to take a bunch of days OFF in a row, the first run back is like stiff and more painful. Is that normal?
I like @MNLittleFinn 's answer. It depends.
Maybe we can blame that mysterious DOMS guy? lack of stretching? Bad sleep or poor diet contributing to slower recovery? Stress also contributing to slower recovery? Maybe your aerobic strength is starting to deteriorate? Maybe it's just Mars lining up with Jupiter?
My guess is that it has to be something with blood flow into your muscles. Takes a few days to loosen them back out.
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PastorVincent wrote: »QUESTION:
Maybe it is just cause I am fat, old and slow... but when I have to take a bunch of days OFF in a row, the first run back is like stiff and more painful. Is that normal?
I like @MNLittleFinn 's answer. It depends.
Maybe we can blame that mysterious DOMS guy? lack of stretching? Bad sleep or poor diet contributing to slower recovery? Stress also contributing to slower recovery? Maybe your aerobic strength is starting to deteriorate? Maybe it's just Mars lining up with Jupiter?
My guess is that it has to be something with blood flow into your muscles. Takes a few days to loosen them back out.
Well, I KNOW my arthritis is always worse when I move less - and my doctor confirmed that was normal. In fact, she was begging me to explain that to her other patients who when they hurt, stop moving despite her telling them otherwise. Might just be another symptom of that I guess.2 -
seanevan10 wrote: »Yeah, I just saw my race pictures from this last week and this!! All this. I looked gross and miserable.
@seanevan10 the key to a good race photo is to be ready and plan your pose ahead of time.
From a trail race last spring:
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@7lenny7 Great photo. I definitely need to keep that in mind. This weekend was a bad run anyway. Sinus drainage...ewwww.0
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@7lenny7 Tried that... did not work out as well...
Plan was we would all go over the fire together fan do something goofy in the air... at least we tried?
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@PastorVincent , that zombie video--hilarious!
managed to get a quick run in this morning while baby slept
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seanevan10 wrote: »Yeah, I just saw my race pictures from this last week and this!! All this. I looked gross and miserable.
@seanevan10 the key to a good race photo is to be ready and plan your pose ahead of time.
From a trail race last spring:
I'm gonna have to try that.1 -
@7lenny7- That is hands down the best race photo I have ever seen...purple Garmin and all (love that, BTW)!0
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@7lenny7 super photo! I always looking like I'm walking and ready to puke.0
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Ok so it looks like I may actually be doing a race in the spring. A few people from work are doing a 5k for the American Cancer Society in April and have asked me to join their team. I think this might be the best way to go for me. If I know people at the race it makes it easier for me to want to do it. We'll see.
Ack..7 -
Sigh. Was just able to view the website for the 5k in April and it's in the city. I can't do the city, it causes too much anxiety. Sigh.0
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Interested in trail running?
Just getting started in trail running?
Here's a pretty good guide to trail running by Trail Runner Magazine
https://trailrunnermag.com/snowball/how-to-trail-run
There are various topics...technique, hydration/nutrition, racing, training, injury, and more. One thing I found which would apply to paved running as well, and seems like a nice resource:Once you start running, aside from avoiding going too hard, the key is to have awareness of how your body is feeling. Most injuries don’t just happen—they aren’t often acute ailments like ankle sprains or torn ACLs. Instead, the majority of injuries are chronic. They start as a minor concern but blossom into a major concern over the course of many miles.
How do you know the difference between something that you should run through and something you shouldn’t? The answer isn’t simple, but one way to think about it is in reference to where you feel the pain or soreness (see TROUBLE SPOTS below). However, the general rule is that you should always err on the side of caution. When in doubt, stop your run and live to run another day. No one regrets cutting a run a few miles short to prevent injury, but lots of people regret running a few miles too far.
In the trail-running world, cutting a run short is often called the “walk of shame.” It’s when you feel something bothering you, and you decide that it’s best to stop. That walk back to the trailhead can be lonely and long, and it takes courage. But learn to strategically use the walk of shame when it might be needed, and you can save yourself months of not being able to run due to injury. So let’s change it right now to the “walk of intelligence.” A walk of intelligence every so often is the key to consistently healthy running.
TROUBLE SPOTS
While there are a number of different injuries that can happen to runners, a few problem areas stand out. Know how to self diagnose each one, and you can run healthier year round. You should see a doctor for any health concern, but knowing alarm levels for different body areas can allow you to make smarter decisions earlier in the process.
Top of foot. Alarm level: 9 out of 10 The metatarsal bones on the top of the foot are susceptible to stress fractures, especially for people just starting out. But prior to something becoming a stress fracture, it usually goes through a period where it is just a quicker-healing stress reaction. Stop at the first sign of pain and rest until the pain goes away.
Bottom of foot. Alarm level: 4 out of 10 Usually, pain in the heel or bottom of the foot is plantar fasciitis, an ailment that many runners suffer when starting out. While it needs to be treated smartly, it usually doesn’t have the same awful prognosis as a stress fracture. If the pain is on the pad of your foot, it could be metatarsalgia, which needs to be treated quickly.
Ankle. Alarm level: 5 out of 10 Sprained ankles are a natural part of running on trails. But they can be painful and persist if you run through them. In general, if it gets better during a run, it is OK to run on most of the time. If it gets progressively worse, stop immediately.
Achilles. Alarm level: 10 out of 10 Most Achilles injuries start as minor aches before becoming major headaches. At the first sign of pain, rest from running until the pain leaves.
Shin. Alarm level: 8 out of 10 Shin splints and their evil cousin—tibial stress fractures—are nothing to mess with. The pain usually doesn’t get better on its own without rest.
Calves. Alarm level: 6 out of 10 A strained calf is common, but can linger if not treated properly. In general, soft-tissue injuries are less worrisome than hard-tissue damage.
Knees. Alarm level: 3 out of 10 Stress fractures are uncommon in the knees, but tendinitis can stop the strongest runner in their tracks. Only run through a potential bout of tendinitis if it loosens up on the run.
Hamstrings and quadriceps. Alarm level: 3 out of 10 Soft-tissue injuries in the big-muscle groups can usually heal rapidly if given a few days. However, if the pain feels deep, the alarm level skyrockets. Deep pain in the thigh could be indicative of a femoral stress fracture or reaction.
Hips and Glutes. Alarm level: 9 out of 10 All running stems from the hips, hip mobility and drive from the glutes, so you need to be extra careful with any unusual feeling in the area. It could be anything from IT band tendinitis to a torn labrum—no matter what it is, running is not effective with hurting hips, so don’t run through it.
Low back. Alarm level: 4 out of 10 Low-back pain is an unfortunate reality of a bipedal existence for many people. However, if the pain feels abnormal, it can be indicative of serious ailments like SI-joint dysfunction or a sacral stress fracture. Err on the side of caution.9 -
Thanks for posting! As a new runner good to know what aches to keep a closer eye on.0
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Interested in trail running?
Just getting started in trail running?
Here's a pretty good guide to trail running by Trail Runner Magazine
https://trailrunnermag.com/snowball/how-to-trail-run
There are various topics...technique, hydration/nutrition, racing, training, injury, and more. One thing I found which would apply to paved running as well, and seems like a nice resource:Once you start running, aside from avoiding going too hard, the key is to have awareness of how your body is feeling. Most injuries don’t just happen—they aren’t often acute ailments like ankle sprains or torn ACLs. Instead, the majority of injuries are chronic. They start as a minor concern but blossom into a major concern over the course of many miles.
How do you know the difference between something that you should run through and something you shouldn’t? The answer isn’t simple, but one way to think about it is in reference to where you feel the pain or soreness (see TROUBLE SPOTS below). However, the general rule is that you should always err on the side of caution. When in doubt, stop your run and live to run another day. No one regrets cutting a run a few miles short to prevent injury, but lots of people regret running a few miles too far.
In the trail-running world, cutting a run short is often called the “walk of shame.” It’s when you feel something bothering you, and you decide that it’s best to stop. That walk back to the trailhead can be lonely and long, and it takes courage. But learn to strategically use the walk of shame when it might be needed, and you can save yourself months of not being able to run due to injury. So let’s change it right now to the “walk of intelligence.” A walk of intelligence every so often is the key to consistently healthy running.
TROUBLE SPOTS
While there are a number of different injuries that can happen to runners, a few problem areas stand out. Know how to self diagnose each one, and you can run healthier year round. You should see a doctor for any health concern, but knowing alarm levels for different body areas can allow you to make smarter decisions earlier in the process.
Top of foot. Alarm level: 9 out of 10 The metatarsal bones on the top of the foot are susceptible to stress fractures, especially for people just starting out. But prior to something becoming a stress fracture, it usually goes through a period where it is just a quicker-healing stress reaction. Stop at the first sign of pain and rest until the pain goes away.
Bottom of foot. Alarm level: 4 out of 10 Usually, pain in the heel or bottom of the foot is plantar fasciitis, an ailment that many runners suffer when starting out. While it needs to be treated smartly, it usually doesn’t have the same awful prognosis as a stress fracture. If the pain is on the pad of your foot, it could be metatarsalgia, which needs to be treated quickly.
Ankle. Alarm level: 5 out of 10 Sprained ankles are a natural part of running on trails. But they can be painful and persist if you run through them. In general, if it gets better during a run, it is OK to run on most of the time. If it gets progressively worse, stop immediately.
Achilles. Alarm level: 10 out of 10 Most Achilles injuries start as minor aches before becoming major headaches. At the first sign of pain, rest from running until the pain leaves.
Shin. Alarm level: 8 out of 10 Shin splints and their evil cousin—tibial stress fractures—are nothing to mess with. The pain usually doesn’t get better on its own without rest.
Calves. Alarm level: 6 out of 10 A strained calf is common, but can linger if not treated properly. In general, soft-tissue injuries are less worrisome than hard-tissue damage.
Knees. Alarm level: 3 out of 10 Stress fractures are uncommon in the knees, but tendinitis can stop the strongest runner in their tracks. Only run through a potential bout of tendinitis if it loosens up on the run.
Hamstrings and quadriceps. Alarm level: 3 out of 10 Soft-tissue injuries in the big-muscle groups can usually heal rapidly if given a few days. However, if the pain feels deep, the alarm level skyrockets. Deep pain in the thigh could be indicative of a femoral stress fracture or reaction.
Hips and Glutes. Alarm level: 9 out of 10 All running stems from the hips, hip mobility and drive from the glutes, so you need to be extra careful with any unusual feeling in the area. It could be anything from IT band tendinitis to a torn labrum—no matter what it is, running is not effective with hurting hips, so don’t run through it.
Low back. Alarm level: 4 out of 10 Low-back pain is an unfortunate reality of a bipedal existence for many people. However, if the pain feels abnormal, it can be indicative of serious ailments like SI-joint dysfunction or a sacral stress fracture. Err on the side of caution.
According to this I should retire my legs 2 -
@seanevan10 I take awful race photos. I mean to the point that I wonder if people are running from the gun or me
@RespectTheKitty sorry the race is in the city
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12/01 - Intentional rest day
12/02 - Run Santa Run 5k - 22:11 PR!
12/03 - 13.5 miles @ 9:24
12/04 - unplanned rest day
12/05 - 10.1 miles @ 9:21
12/06 - 10 miles @ 9:24
12/07 - Strength + 7 miles @ 9:14
12/08 - Nada
12/09 - Nada
12/10 - Nada
12/11 - 11 miles @ 9:53
12/12 - 9 miles @ 9:53
Big Hairy Audacious Goal: Sub 4 hours in Pittsburgh 2018!
Official Marathon PR: 4:11:28
Next Races (more as I find them):
02/10/18 - Valentine's Day 15k
03/17/18 - Shamrock Shuffle Half Marathon
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
05/12/18 - Glacier Ridge 50k Trail Ultra (I must hate myself)
2020 - Disney World Dopey! (if can raise funds)
Okay, my gloves are totally worthless. I had to come in early cause my fingers were in pain. So gt 9 miles in... oh it was 15F so I guess that might be part of it.2 -
Also, I have noticed that sidewalks coated in ice make hills a bit more... technical 1
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seanevan10 wrote: »PastorVincent wrote: »
Did part of my hilly route today, so a bit slower but almost 1000 foots of elevation. The only thing of note was I saw a lady that was HAPPY running, all bright eyes and smiles AND of course had a beautiful dog, probably a golden, running by her side. She cheerfully said hi as she ran by (we were heading in opposite directions).
Must have been an alien. That is the only thing I can come up with to explain it.
I don’t think I ever look happy while I’m running! In fact friends will tell me - oh I saw you running, you looked so serious I didn’t beep or wave.
It’s my trying not to die while running face.
Yeah, I just saw my race pictures from this last week and this!! All this. I looked gross and miserable.
To this conversation I add three race photos. First two are from a day that I ran 50K and my son ran the kid's race (same day). I am not sure if it is grit or lack of photogenicity that is the genetic link here...either way I found it amusing. Although the third picture shows I have a hidden talent for walking on water, in fact it caught me right before I went into a hole up to my knee.
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greenolivetree wrote: »I'm out for awhile. My knee is jacked up and life is overwhelming me.
Balls0 -
PastorVincent wrote: »Also, I have noticed that sidewalks coated in ice make hills a bit more... technical
First thought when I read this was "city boy"2 -
MNLittleFinn wrote: »PastorVincent wrote: »Also, I have noticed that sidewalks coated in ice make hills a bit more... technical
First thought when I read this was "city boy"
LOL - I grew up with miles and miles of trails I ran and played on, but honestly, smooth ice on a sidewalk with 15% grade? You end up running place looking for traction. Many places I just ran on the salted street, or any no paved/concreated place I could. 2 -
Very cold and windy this morning but got out and ran with the headlamp early for a quick 5 miles. Scraping, ultrasound and H-wave of foot later at the physical therapist in the afternoon. PT and some foam rolling in the evening. Apparently this has been my highest mileage week of the year! Still have a way to go though!
Goals this month: 90 miles, maintain weight, PT and yoga, add one day of weights per week, register for spring marathon or ultra,
Day/Distance/Comments
Dec 1 Walk outside for about 30 min (rest before race)
Dec 2 Jackson 50/50 10 mile “Fun Run” 4th female finisher in this crazy steep trail race (10.2 mi total)
Dec 3 3.4 mi slow recovery run, PT
Dec 4 Water walking + PT
Dec 5 3.3 mi
Dec 6 Rest day (unintentional!)
Dec 7 3.1 mi + PT
Dec 8 Water walking
Dec 9 5.5 mi + yoga + some PT
Dec 10 12 mi + Gymnastic Bodies stretching routine + PT
Dec 11 Water walking + PT
Dec 12 5.1 mi + PT
Goal: 90 mi
Done: 42.6 mi
To go: 57.4 mi
Upcoming races:
Dirty Santa XC (5K) Dec 16
Winter Night Trail Half Marathon Jan 201 -
@_nikkiwolf_ @Elise4270 @JessicaMcB @Orphia @7lenny7 Thanks for your input on hydration packs; I eventually placed my order, but if it turns out that I'm not happy with it, then I know I have plenty of alternative options to try out.
@7lenny7 Good call on the knee; no runner ever regretted resting an injury, but plenty have certainly regretted pushing their luck with one.
@JessicaMcB I'll just add to the utter awe of everyone else. That thud you heard was my jaw!
@katharmonic Looks like you had some great runs in DC!
I went back to the doctor again today for a follow-up, and he liked the progress that my leg is showing. He sent me off for more x-rays, and this time you can definitely see a cloudy 'smudge' at the point where the bone is healing. With that, he certainly recommended more rest, but that after a couple more weeks, I can start to gradually introduce activity and follow up with him in another month. The key word there being 'gradually'. 6 -
No, just the knee.greenolivetree wrote: »I'm out for awhile. My knee is jacked up and life is overwhelming me.
Balls10
This discussion has been closed.
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