August 2018 Running Challenge
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KeepRunningFatboy wrote: »
I very very loosely follow or use an older Higdon training plan (ok, I actually just follow his weekly long run ramp up) on Training Peaks. But I really like his quote I posted here about consistent training.
That's always been my downfall, especially after a race. I followed the advice to rest X days/weeks after races and then I keep resting. After my half marathons, I've found if I go out the day or two after and run, I stick to it.2 -
8/1 - 1.5 mi
8/2 - walk
8/3 - 2.0 mi
8/4 - rest
8/5 - 1.75 mi c25k w4d2
Yesterday was weird as I actually rested completely for the entire day. I did a few yoga poses because my toddler thinks it’s hilarious, but other than that, it was just a rest/restore kind of day.
I went to a new yoga class today - very out of my introverted comfort zone and found I enjoyed the challenge. I was right next to my gym and it was ridiculously hot and humid outside, so I popped in to run on the treadmill.
Not my best run, not my worst run. It seemed more challenging than when I ran it on Friday, but Friday was outside and I remember thinking that I might die because it was so humid.
August: 5.25/20 miles9 -
KeepRunningFatboy wrote: »
I very very loosely follow or use an older Higdon training plan (ok, I actually just follow his weekly long run ramp up) on Training Peaks. But I really like his quote I posted here about consistent training.
That makes more since than the old 5 days rule. I've found that after incorporating 6-7 day run/bike week, my progress is better (once i got through the first 3 weeks).
Thanks for sharing that!3 -
Date :::: Miles :::: Cumulative
08/01/18 :::: 6.3 :::: 6.3
08/02/18 :::: 3.5 :::: 9.9
08/03/18 :::: 0.0 :::: 9.9
08/04/18 :::: 14.3 :::: 24.2
08/05/18 :::: 5.2 :::: 29.4
I waited for my friend to get back to town, and thinking it might be shadier a little later in the day we started at 4. OMG. It was so hot. Somehow I didn't realize it was 90 degrees or I might have protested more. Thank god that is done.
Tomorrow looks really hot too, so I may opt for the treadmill before my strength class. The rest of the week looks very iffy with thunderstorms. I just hope the humidity breaks a bit.
I spent some time making a spreadsheet of the next 12 weeks - because my marathon is 12 weeks from today! The next 3 weeks are weird with races and travel, then I start back up with my heavier fall schedule at work. So I'm getting nervous about how this is going to go. I feel a little better having mapped it out (I was kind of avoiding looking ahead on my plan), but good grief it sounds like a lot. I better work in more yoga/calming meditation into my plan. Or just sleep.
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No running today, but I did attend my very first yoga class (not counting one I took in college that was so long ago I've mostly completely forgotten it). It was a yoga for runners and cyclists class, so that felt more comfortable for me than just dropping in, and the instructor was pretty good as far as I could tell. I got a little lost in a couple of places but mostly felt good. That said, I did learn that loose cotton pants were not the correct choice of clothing, so if I do go again I'll probably go with the running capris I just picked up. They're slightly snug, which is why they weren't my first choice today, but whatever.
I chatted with the instructor a bit after the class and got a pass for a free week of classes. I've looked into yoga classes before and am always a bit intimidated by the fact that their pricing options always seem to focus on unlimited passes - for people who want to take three or more classes a week! Do most people who do yoga classes really do that many classes?
In any case, I could see myself trying out their Sunday night "restorative" class and/or a Wednesday night beginner class, conveniently already rest days. I definitely felt like I was working (and sweating, OH YES) but I feel good now. Fighting off a second nap of the day. Maybe not fighting hard enough.
Also, I asked the instructor something that's been bugging me for a while: this class, along with other running-targeted flexibility and strength exercises I've looked at, included a focus on hip-flexor strength and movement. I have never been able to actually feel a hip-flexor stretch where I assume I'm supposed to be feeling it. She suggested that it is possible to be naturally flexible in that region and some people just don't really respond to that kind of movement. So it's nice to know I haven't just been doing a bunch of exercises completely wrong!8 -
On the handgun issue... Don't own guns, have a strong aversion to guns, can't see any reason for anyone to own one so I'm not much use in this discussion.10
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KeepRunningFatboy wrote: »
I very very loosely follow or use an older Higdon training plan (ok, I actually just follow his weekly long run ramp up) on Training Peaks. But I really like his quote I posted here about consistent training.
I'm not sure that I buy into this... From January 2017 to mid-May 2018 due to several non-running related issues, I only ran about 200 miles after averaging about 1,400 to 1,800 miles per year for the previous 4 years. In mid-May of this year I ran a 50k with no training at all. Granted, I took a DNF, but I did 21 miles and a week later jumped full stride into a 50k training program. I assumed that it would probably be way too much considering essentially a 16 month layoff, but on the contrary I have been pounding the miles that are scheduled without feeling much in the way of negative effects. My body seems to recognize that it has a solid long distance base and is adapting quickly. Now the fact that I am not an athlete, I am not fast and am quite content just finishing my races probably plays into my perception that I have not lost much at all after a lengthy lay off. This article may have more relevance to those runners with greater athleticism and loftier goals in terms of speed and finishing rank.4 -
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LaDispute57 wrote: »On the handgun issue... Don't own guns, have a strong aversion to guns, can't see any reason for anyone to own one so I'm not much use in this discussion.
Ditto8 -
Slow and steady...wins the race??
3km since start of Aug
https://tickers.TickerFactory.com/ezt/t/wYKio7o/exercise.png
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Whoops...ticker didn't work for some reason 😃1
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What a weird day! Today was supposed to be a lifting day but I ended up taking a rest day because my blood sugar has been lower than usual, my legs are tired, and I feel tanked. Woke up at 84, 87 after breakfast including toast, dairy and fruit, 103 after a big spaghetti lunch, 94 after bread, fruit, and veg at dinner. For comparison it's usually about 130 something after a similar meal. I'm about to go eat ice cream just because I can. I'm not on any meds which lower blood sugar, so I have no idea what's up. Sometimes I get this for a day or so after lifting heavy, but yesterday was no lifting, just a fairly easy short run day. I feel like I worked out much harder than I actually did.
Planning to run tomorrow if I can get out early enough - the temp is supposed to be warm at dawn then rapidly climb back into the "hellish" range. Then thunderstorms for the entire rest of the week. I'm not made of sugar, I don't mind running in rain, but I won't run in lightning. I'm definitely going to take a roll of smarties in my pocket in case my sugars aren't done being weird!5 -
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9.58 miles tonight
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August 2018 Runs
Aug 01 – 10 km
Aug 02 – 06 km
Aug 04 – 05 km parkrun 28:22
Aug 06 – 21 km
Total – 43 km
Goal – a 30 km run
September 16 - Connor’s Run 18.6 km
October 14 – Melbourne Marathon
Yesterday I was a marshal half-way up a mountain for a 50 km trail ultra. Did it last year too, and I love seeing all the awesome runners, taking their photo, and cheering them on.
Today I made the most of starting a week off work and did a half marathon around and out of town.13 -
8/1 3.5 m
8/2 Rest
8/3 Rest
8/4 3.5 m
8/5 5m
And I thought it was hot yesterday. Lots of walking breaks in the last two miles and a cold shower the moment I got home to expunge the sweat monster I had turned into.
@MegaMooseEsq re:yoga My hips are the same way. When I first started yoga (3+ yrs) I was confused why people found hip work difficult. With that said, I still struggle with chest openers and shoulder work. I know some women, much more well heeled than I, that go to classes at least three times a week. I can't afford to do that. I mostly do home yoga now. I highly recommend Yoga with Adriene. She has a YouTube channel with tons of free videos. I'm not sure where you live, but lots of studios do a roof top yoga series in the summer. I've had good luck finding those on Facebook Local. Also, you might want to check the Meet Up app to see if any event classes are listed. I found a free Sunday morning class in the park that has been great.
@LaDispute57 that video is killin me. In this heat, I'm so very glad I do not have balls.
Tomorrow is a rest day. Sort of. 10hr work day and lifting after. But I'll be lifting in a nice climate controlled gym. Hooray for a/c.
12/75
Upcoming Races:
10/28 Fitzy's Run 5k
12/8 West Reading Run Santa Run 5k4 -
Cramps Probably Caused by Muscle Damage (by Dr Gabe Mirkin, of RICE fame)
http://www.drmirkin.com/public/ezine031608.html
Even though muscle cramps are extremely common in competitive athletes, we really do not know what causes them. Nobody has shown consistent benefit from any of the most common treatments: multivitamin pills; mineral pills with calcium, zinc, magnesium, salt and/or potassium; massage or chiropractic manipulation; drinking large amounts of water; dietary manipulations; or bio-mechanical stretching and strengthening.
Known medical causes of muscle cramps are extremely rare in athletes. These include narrowed blood vessels, usually from atherosclerosis; compression of nerves, low thyroid function, or side effects of medications such as diuretics. Some cramps are caused by low mineral or fluid levels (The Japanese Journal of Clinical Pathology, November 2007). However, for the vast majority of people who suffer exercise-associated muscle cramps, blood levels of sodium, potassium, calcium and magnesium are normal. Research in athletes after they ran in 52-mile races showed that the runners who suffered cramps had the same level of dehydration and blood mineral levels as those who did not get muscle cramps. Cramping during exercise usually occurs in healthy people without any underlying disease or known cause.
I think that the most common cause of exercise- associated cramps is damage to the muscle itself. Before you get a cramp, you will probably feel that muscle pulling and tightening. If you slow down, the pulling lessens, but if you continue to push the pace, the muscle goes into a sustained cramp and you have to stop exercising to work the cramp out. Further evidence that muscle damage is the cause of the cramp is that the muscle often hurts for hours or days afterwards.
You may be able to prevent cramps by exercising more frequently but less intensely and for shorter periods of time, but most serious exercisers do not want to do this. There is some evidence that taking sugared drinks and foods during prolonged exercise helps maintain endurance and muscle integrity which helps prevent cramps. So take a source of sugar every 30 minutes or so during a vigorous workout, and back off if you feel a group of muscles pulling and tightening during exercise. Most exercisers just accept that occasional cramps will occur and cause no long-term harm.6 -
Still no running this morning, woke up at 6:30am to pouring rain and rolling thunder, so I went back to sleep. But at least it's much cooler than yesterday!
@LaDispute57 I love Xeros. I don't use them for running, but I've got a pair of Hanas that I go to work with and Huaraches that double as flipflops when traveling. It's great to be able to feel the ground underfoot.3 -
Hey all, man chatty again! lol.
I got out for my Monday 5k, and loved it! I could see a large dark cloud in the distance (moon is out still) and wanted to get in before it let loose. I did another PB, 5k in 27:06! Nothing like trying to beat the rain for encouragement. As i was doing my cool down walk, the heavens opened up and it was a deluge! I would have been drier in the shower! So I didn't avoid the rain but at least I didn't have to run in a torrent.
I'm starting to think my sore muscle is my new shoes. I've been fine after the weekend, no problems using my old shoes, but today during my cool down, I noticed the discomfort back. i stretched it out, and have been fine the rest of the day, but its becoming a bit noticeable. Ill be using my old shoes tomorrow (new shoes are soaked) and if I'm fine, its the shoes. grrr so frustrating. I want to try find a pair of my old shoes for sale somewhere but no joy sadly. Come September I may be shopping again. sigh.5
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