May 2018 Running Challenge
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5/1-5 miles (3 @ tempo)
5/2-P90X3 Isometrix+1.3 miles with Stella
5/3-4.3 easy miles
5/4-Rest Day
5/5-2 miles easy with Stella
5/6-26.4 miles (per Garmin) Flying Pig marathon
5/7-Rest Day
5/8-Rest Day (lots of walking)
5/9-Rest Day (lots of walking and gardening)
5/10-3.5 slow and easy
5/11-5.2 slow and easy
5/12-Rest/Travel day
5/13-Rest/Travel day
5/14-1.4 miles with Stella + body weight exercises
5/15-5.1 miles+ dynamic stretching 35 minutes
5/16-4.4 miles (including 1.1 with Stella)
5/17-3.6 miles trail run
62.2/90
Last night I was able to get in a rare trail run. It was just at a little preserve near my house but it was fun. I should run there more often. I always forget about running there because the trail is short (only about 1.5 miles). It's mostly single track through some thick woods and parts of it were covered with new spring growth which made it a bit of a challenge. I also forgot to arm myself with bug spray, so, between the flora and the bugs, my legs took a bit of a beating. Also, as soon as I went to set my Garmin, it began installing an update that sent it into some kind of tizzy. I forgot how to reset it at that moment, so I just left it behind and used Runkeeper to track my run. I will have to investigate importing that into Strava. There was no immediately clear way to do it with the app, but I will have a look at the website.
@Elise4270 - Sounds like a smart rehab plan!
@Orphia- Stellar run!!6 -
lporter229 wrote: »I will have to investigate importing that into Strava. There was no immediately clear way to do it with the app, but I will have a look at the website.
You have to export it from the Run Keeper website as a GPX file, then import it at the Strava website.
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Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?
That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.
Our plans changed and it looks like I'll be able to do a 5k on June 2 after all. It's for a Celiac-awareness group and my daughter and hubby both have Celiac, so it's definitely more about the cause than the run. I've only done one other 5k and it was at Red Rocks and a super wacky course (my first two miles were 8mm which is WAYYYY fast for me, and the last mile was 16mm because it was entirely uphill and included the full set of stairs at RR). The Gluten Free Gallop is a few laps around a lake on a flat bike path in the 'burbs.
Would the solid course of action be to run a few miles pre-race and then be super warmed up for the race? If I have my sluggish miles out of the way before the gun, then I suppose the idea is that I can just haul *kitten* for three miles? I mean, I won't win or anything, but I kind of want to know what my "5k race pace" is.0 -
PastorVincent wrote: »lporter229 wrote: »I will have to investigate importing that into Strava. There was no immediately clear way to do it with the app, but I will have a look at the website.
You have to export it from the Run Keeper website as a GPX file, then import it at the Strava website.
Thanks, I figured it out.0 -
fitoverfortymom wrote: »
Would the solid course of action be to run a few miles pre-race and then be super warmed up for the race? If I have my sluggish miles out of the way before the gun, then I suppose the idea is that I can just haul *kitten* for three miles? I mean, I won't win or anything, but I kind of want to know what my "5k race pace" is.
Definitely! Good luck and have fun!0 -
juliet3455 wrote: »@Orphia 38k for a training run is HUGE!! And feeling good afterwards is even better! Way to go. I don't want to sound like your other half, but what plan has you doing a 38k training run on a weekday?
I don't care what her plan is - all I know is what she does works for her life schedule and that is all that matters.
Awesome and inspiring as always Miss Orphia.
I wasn't bashing her plan or criticizing in anyway (I even included a smiley emoji after all). I was just curious because rarely does a training run (for us mere mortals) include mileage longer than about 20 miles (32k).
Sorry if it came across that way. I think that was an AMAZING feet (yes, pun intended)4 -
@RunsOnEspresso and @MobyCarp - I have a difficult time getting my HR zones as well. I use 150 as my max because that is what the cardiologist told me. However my resting HR (36) and walking around HR (45) are so low that the standard zones and percentages don't work for me. I have modified the percentages to get them to what works for me without being too high or too low but it is definitely a challenge. The HRR method actually fits pretty closely to what I have set.
@MegaMooseEsq - when I started running I didn't know anything about running plans or the C25K apps or anything - I just ran for as long as I could. I didn't track miles just time and steps. Later I got an app to track miles but sill just ran by time and started to see my distance increase for the same amount of time. My time was limited by work and home responsibilities but on the weekends I could usually just go out and run for as long as I physically felt I could...
@abutcher2122 - I ran the first race in that puzzle race series. Still trying to decide if I want to run the others. How about you run them and I will sell you my medal to complete your set
@Elise4270 - I was going to recommend the Topo trail runners but they are all zero drop. I wear them for agility so I don't slip on the uneven grass and dirt. I love em and they are very comfortable.
@noblsheep - That is hilarious!
I am heading off for DC for our niece's graduation. Hoping to get some running in around the National Mall as long as it isn't thunder and lightening!5 -
fitoverfortymom wrote: »Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?
That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.
@fitoverfortymom I've found that the key for me to do well in a 5K is to have a good warmup run of at least 2 miles before the 5K. Get those crappy miles out of your system so you're into your good miles at the start. Time it so you have some rest before the race starts, but not too much rest. @MobyCarp likes to warm up by running the entire 5k course before the actual race. Not only do you get your warm up, but you get a course preview.
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fitoverfortymom wrote: »Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?
That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.
@fitoverfortymom I've found that the key for me to do well in a 5K is to have a good warmup run of at least 2 miles before the 5K. Get those crappy miles out of your system so you're into your good miles at the start. Time it so you have some rest before the race starts, but not too much rest. @MobyCarp likes to warm up by running the entire 5k course before the actual race. Not only do you get your warm up, but you get a course preview.
I also like a course preview run. I usually pre-run most of my courses when I can anyway, but usually during training; not on race day. I doubt I'll run the whole thing, but it will be a combination of everything you just said.0 -
What the fart MFP? Where'd my post go!
*Pfft*
*Sigh*
@PastorVincent Thanks for the altra info. I'll keep them in mind as my needs change. (Fingers crossed)
I think I do best in 5-8 drop, good proprioception, and some stability since I pronate on one side. I can usually find this in just about any brand of trail shoe. Road shoe is another story. I'd definitely like to get comfortable a zero drop shoe. You'd think it'd be where I belong since I'm barefoot all the time.
group what shoes do you favor and why?
@shanaber Thanks for the shoe recommendation! I'll check them out. I have reservations about the Scott's since they are so hard to find and not well known. And no reason a girl couldn't have two pair of trail shoes1 -
I have Altra Lone Peak 3.5s for trails and love the zero drop. They are great and grippy for technical stuff.
My road shoes (new) are Saucony GT somethings. I don't adore them, but I don't dislike them either.1 -
*giddily clapps wildly*
SHOES!
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i love my saucony xodus gtx. but i don't think they make them any more1
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My trail shoes are La Sportiva Bushidos. They are super rigid and grippy but also lightweight. They have a 6mm drop. They came highly recommended by the sales guy at REI and I was not disappointed.1
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fitoverfortymom wrote: »fitoverfortymom wrote: »Who was it that mentioned they are slow for the first 3k and that's why they don't run 5ks?
That is TOTALLY me. I seriously hate the first two miles of almost every run, but once I get to around 2.5 it's like I can go forever.
@fitoverfortymom I've found that the key for me to do well in a 5K is to have a good warmup run of at least 2 miles before the 5K. Get those crappy miles out of your system so you're into your good miles at the start. Time it so you have some rest before the race starts, but not too much rest. @MobyCarp likes to warm up by running the entire 5k course before the actual race. Not only do you get your warm up, but you get a course preview.
I also like a course preview run. I usually pre-run most of my courses when I can anyway, but usually during training; not on race day. I doubt I'll run the whole thing, but it will be a combination of everything you just said.
This seems to happen to all distance runners. The more you push into longer runs, the more your shorter runs suffer. The only way to do good in the shorter runs is... well to make them longer by adding a warm up. I do not know the WHY behind it, but I have observed this in everyone I have coached or met. So must be true0 -
5/1/18 2 miles
5/2/18 1.8 miles
5/3/18 1.85 miles
5/4/18 2 miles
5/5/18 2 miles
5/6/18 6 miles
5/7/18 rest
5/8/18 2.35 miles
5/9/18 2.15 miles
5/10/18 2 miles
5/11/18 rest
5/12/18 2.15 miles
5/13/18 7 miles
5/14/18 2 miles
5/15/18 2.1 miles
5/16/18 1.9 miles
5/17/18 1.95 miles
5/18/18 2.01 miles
Total 41.26 miles
I didn't mess up my speed work or watch today! Woo!
@cburke8909 @shanaber @MobyCarp
I'm not set on my current zones. I'm using May and June as my experimental runs before I dive into marathon training in July. I'm also kind of waiting to see if there is anything wrong with me (dizziness/nausea when HR gets into 170s/180s - not sure if they are related but that tends to be when it occurs). Doctors appt on 6/1 for all the bloodwork and stuff. My resting HR is usually around 55. Walking is usually under 100. If I'm walking fast and talking it goes 100-115. Somedays my HR seems to jump higher quicker than others. Just trying to watch everything lol I'll have to keep educating and testing stuff.
@Elise4270 I have brooks for all my road shoes. I have brooks and saucony for trail. I prefer the saucony.1 -
I am heading off for DC for our niece's graduation. Hoping to get some running in around the National Mall as long as it isn't thunder and lightening!
There are some lovely trails by the tidal basin, too. The cherry blossoms are done, but it is still really pretty there. Enjoy the graduation!
******************************
Another rainy treadmill day for me. I did 2 slow miles with a little cool-down walk at the end.
13.75/10 running and 21 total forward movement for May!
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fitoverfortymom wrote: »Would the solid course of action be to run a few miles pre-race and then be super warmed up for the race? If I have my sluggish miles out of the way before the gun, then I suppose the idea is that I can just haul *kitten* for three miles? I mean, I won't win or anything, but I kind of want to know what my "5k race pace" is.0
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MAY GOALS, REHAB SMART, 10 hours of activity for the month. Work up to 3 minutes of running and 10mpw.
4---30 minutes stationary bike.
4---68 minutes, 3.46 miles walk
5---30 minutes bike, 7.25 miles
5---22 minutes, 1.70 miles PT run 15(1,1)
7---20 minutes, 1.44 miles (2,2)
8---30 minutes, 2.14 miles 7(2,2)
11---30 min mtn bike, 4.29
12---30 min 2.35 miles PT run (2,2 ish)
12---30 min bike, 6.61 miles
12---80 min walk, 4.5 miles
15---64 min, 4.62 (2,1-3,2-2,1) PT run
17---65 minute walk, 3.45 miles
18---28 min swim
18---60 min walk, 2.92 mi
18---46 minutes, 6.25 miles mtn bike
605 minutes/26.58 miles
Upcoming Races
June 1 GOTR 5K
October 14th Spirit of Survival Lawton OK. Quarter Marathon
March 31, 2019 A2A Undecided distance
April 28, 2019OKC Memorial Marathon (half)
Tldr didn't run.2 -
An easy 2.2mi before tomorrow’s 10K. Almost ended up flat as a pancake, some douchenozzle didn’t slow down as I was crossing the intersection and if I didn’t put on a bust of speed he would have clipped more than the back of my foot. Some people I tell ya.
@shanaber How much we talkin? Haha jk
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