January 2019 Monthly Running Challenge
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@7lenny7 Dang man. That is a bit chilly. You reckon you will need a hat?0
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@PastorVincent I may have to dig out my "baklava"
A run that cold deserves some serious consideration to dress, that's for sure.
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ContraryMaryMary wrote: »My mini-me illustrating pretty much what I’ve been doing all week (my waistline is starting to resemble hers too as a consequence!).
Last night I attempted some running - I’m here alone with the children so, once they were asleep, I did some speed repeats - 12x250 then a 900m cool down. Pushed it a bit hard and my calf is telling me about it today. Longer and slower would have been better but I couldn’t leave the kids by themselves.
Beautiful! Where abouts are you holidaying?
On Waiheke. My sister has a bach at Onetangi. Home today ☹️4 -
1-1 2km
2-1 3.2km
3-1 5km
4-1 5km
9-1 5km
15-1 3.3km
21-1 5km
24-1 5km
Total in Jan 33.5km
Target for Jan 31km 😁8 -
January Goal: Do more than last month
1/1 1.25
1/2 2.20
1/3 rest
1/4 carb loading dinner pre relay to remember @keeprunningfatboy
1/5 7.75
1/6 1.35
1/7 2.13
1/8 snorkel 2.5 hours
1/9 2.55
1/10 5.00
1/11 3.15
1/12 rest
1/13 3.30
1/14 rest
1/15 life
1/16 4.43
1/17 2.00
1/18 2.90
1/19 stuff
1/20 2.65
1/21 4.10
1/22 rest
1/23 1.00 (in the yard gardening/digging up-replanting, top of yard to bottom and repeat ad nauseum.... 200ft elevation change each way). Doesn't sound like much, but Akamai says it was enough!)
1/24 4.50
Total: 50.26
Ticker is my goal for 2019 and progress to date:
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I have some yaktracks at home. I will wear them next time! In the interim I am icing with some $4 McCain hashbrowns2 -
RE: Amazing Chuck Norris 5K
I was reminded today that this is the same weekend I am signed up to run a double marathon. Chuck Norris might be able to do it... Alas, I am only me (sigh).
I REALLY wanted to see a bunch of Chuck Norris impersonators running down the street. I even tried to convince my non-running husband to join me. He went through a fitness midlife crisis thing at the same time as me. I picked up running and he started KungFu training. He started watching the movie “Enter the Dragon” obsessively when he first began classes. I tried to explain to him how amazing it would be if he could meet me at the finish line in a Bruce Lee costume. We could have a photo finish re-enactment of their fight over the finish line. Alas, my husband is not the costume 5k kind-of guy. Oh well, I guess I still love him.
The Corpus beach marathon is that month as well. Why are all the good races happening at the same time? Arggg...7 -
OMG my facebook memories have reminded me that on this day 8 years ago I did my first run/walk - it was a 7k. I commented how sore I was, and further down in the comments is this little gem "only ran for about 2.5 k, and not all at once. its the blisters that are the most annoying! and ive worn those shoes for ages!!!"
bahahaha gosh if others have the same experience running for the first time, no wonder it has such a bad rap lol. My advice to anyone taking up running for the first time, get decent shoes. ignore everything else and get good shoes.12 -
Tuesday was an ok run, but a toilet call caused me to cut short by a mile and a half. Yesterday was a great tempo run with my running club and today’s run was somewhere between “okay” and “rubbish” on the scale. They can’t all be good runs!
To be honest, I’m just glad to keep running this week despite work, and family stresses.
January Running Challenge
2nd - 4 miles
5th - 7 miles (0.8WU + 10km race)
6th - 5 miles
7th - 4 miles
8th - 7 miles
10th - 5 miles
11th - 3 miles (Orangetheory)
12th - 13.5 miles
14th - 3.5 miles
15th - 4 miles + 2 miles (Orangetheory)
17th - 3 miles
18th - 7 miles
20th - 13.1 miles Race 1:47:44 PB
22nd - 3.5 miles
23rd - 6 miles
24th - 6 miles
Goal: 96.6/125 miles
Race Calendar
10th March - Grizzly 20mile
7th April - Manchester Marathon11 -
January goal: 75 miles
1/1: 3.11 miles
1/4: 4.6 miles
1/5: 4.21 miles
1/6: 8.02 miles
1/8: 3.11 miles
1/9: 3.15 miles
1/10: 3.15 miles
1/13: 9.01 miles
1/15: 3.15 miles
1/16: 3.11 miles
1/17: 5.03 miles
1/20: 10.02 miles
1/22: 5.02 miles
1/23: 3.27 miles
1/24: 3.26 miles
71.22/75 miles completed
I ran the same route today as I ran yesterday. It was a new-ish route and I think it is going to be a good 5K route. I thought I would be slower than yesterday, and I was, but only by 12 seconds. It was an awesome run too. It was sunny, about 55F and no wind. I ran in shorts and a tank top! I love when I don't have to figure out what to wear. I know a lot of y'all love running in the cold and snow, but today's weather was just perfect for me. My feet are feeling a little achy lately though. I think I need new shoes. I hate that the nearest running store is 60 miles away. When I went there before they put me in Saucony Ride 10s. I like them, but I'm just a little over 300 miles on them and I wish I could find something that would last a little longer. They also suggested some Mizunos, but I didn't write it down and I don't remember which ones. I run mostly on roads and sidewalks which is hard on the bottoms of my feet. But the only other option is the high school track which would be ok for occasional speed work, but that wouldn't work for me for most of my runs.
@contrarymarymary What a cutie pie!
@workaholic_nurse My weather was very similar to yours today. It was perfect!
@amymoreorless A Chuck Norris 5K does sound awesome! Too bad my daughter doesn't live there any more.
Good luck at the Miami Marathon this weekend!
@HonuNui Akamai looks tuckered out!
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ContraryMaryMary wrote: »ContraryMaryMary wrote: »My mini-me illustrating pretty much what I’ve been doing all week (my waistline is starting to resemble hers too as a consequence!).
Last night I attempted some running - I’m here alone with the children so, once they were asleep, I did some speed repeats - 12x250 then a 900m cool down. Pushed it a bit hard and my calf is telling me about it today. Longer and slower would have been better but I couldn’t leave the kids by themselves.
Beautiful! Where abouts are you holidaying?
On Waiheke. My sister has a bach at Onetangi. Home today ☹️
Nice! never actutally been to Waiheke, but then living where we are, our holidays are to the city lol0 -
@MegaMooseEsq @7lenny7 I was dong about the same volume when I broke my foot and I had long runs that passed the 20 mile mark every other week. While my volume was a bit more then if you break it down for the most part it was just more condensed (I ran at max 4 days a week).
While I don't have a race in mind at the moment I was eyeballing a 50k race out this direction before the break and now my brain is wondering if it can be done off this pattern.
I will also be working on extending out my Saturday run as I get used to this load but I doubt it will go much past the 10 mile mark.4 -
@MegaMooseEsq @7lenny7 I was dong about the same volume when I broke my foot and I had long runs that passed the 20 mile mark every other week. While my volume was a bit more then if you break it down for the most part it was just more condensed (I ran at max 4 days a week).
While I don't have a race in mind at the moment I was eyeballing a 50k race out this direction before the break and now my brain is wondering if it can be done off this pattern.
I will also be working on extending out my Saturday run as I get used to this load but I doubt it will go much past the 10 mile mark.
@Azercord There's going to be tissue breakdown on a 50K and going from a long run of 6 miles to a race of 31 miles, it's going to be a greater amount than if you were going from 20m to 32m.
I'm clearly no expert, but my understanding is that you can run a 50K on low volume training, but you need to do three things. Get in your long runs, have one quality workout every week, such as hill repeats, and spend some time with strength training. After that, just get in as many miles as you can.
Of course, you can always just go for it if you trust yourself to pull out if you reach the point of impending injury.
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@Azercord this was the article I was reading yesterday. There's some great advice here and I think it might be of use to you.
https://trailrunnermag.com/training/trail-tips/4-tips-for-busy-runners-training-for-an-ultramarathon.html
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@7lenny7 Thanks for the article. From the sounds of things I will just need to extend out my long run and hit the trails for hills. Beyond that I'm pretty covered (I'm a lifter with a running problem so I strength train heavy 3 times a week) although the 50k in February is probably out.4
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@Azercord I agree, I think you should be fine with that approach. Training heavy 3x per week will be a huge help. Last training cycle I added more focused hill training. This training cycle I want to incorporate more speed work to increase my running economy. Next training cycle I want to incorporate strong lifts or something like that. The gym I'd go to is just a mile and half away so running there and back would make for good bookends for lifting.3
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@scott6255 how is that marathon recovery going? Are you able to work normally yet? Are you swearing under your breath when you walk down stairs? After I ran my first, I stopped by a brewery to rehydrate. I was hurting, but it was manageable until I had to leave, and the only way to leave was to walk down 10 steps. People lined both sides of the stairway so I couldn't use the hand rail. I swore going down each step, starting by swearing under my breath but by the time I reached the bottom, I think everyone there heard me. It took me a week before I took the stairs at work after that.5
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Kimtrooper wrote: »Think I’m 39/50. Missed the park run so added that onto this weeks mileage. It’s still a heatwave so some runs turned into walks but meh it’s still mileage.
Last night it was 31C/87.8F overnight and set a new record today in Adelaide of 46.6C/115.8F
Hottest city in Australia today 👍🥵
Not ideal running temperature for this little turtle 🐢🏃🏼♀️
Rather looking forward to heading to Finland in 2.5 weeks for a cool change 😎
@Kimtrooper Finland, brilliant!!! It was 42C here and I was consoling myself that at least we didn't have it as bad as Adelaide. Such a hot night! The coolest it got here was 25C this morning when I went for a gentle run to attempt to acclimatise before heading to Queensland soon.2 -
@7lenny7 How's the repaired toe tendon while running and the next day?
@Orphia thanks for asking!
My tendon is doing pretty good, I think. During my first couple of runs there was enough pain that I thought about scheduling a visit with the surgeon, just to make sure it wasn't unusual. The pain seem to be in the spot of the initial rupture, not at the repair, which is about 2 cm further down the foot. The amount of pain, and the frequency with which I feel it, has been decreasing, however, so I'm not as concerned. Last night I went for a 7 mile run and felt it a few times in the first mile or two, then maybe a couple of times during the rest of my run. My theory is that it's random adhesions which are coming loose as I run. I may try doing some targeted massage of that area.
The bigger issue has been a tightness of the tendon on the inside of my foot, going from the lower leg to the inside of my heel bone. A longer warm up seems to help, and foam rolling my hamstring and calf seem to help, I just need to remember to actually do it.
Call me a worrier (I am) but I'm concerned you can't feel it because you're running a lot and the happy hormones are masking the pain. #beentheredonethat
That's why I was also wondering how it is on your rest days, and how many of those you have.
@Orphia , I waited to respond to see how I felt today. I didn't remember any more pains or aches on previous rest days, but wanted to mindfully take stock today. Today there's no more pain or tightness than I had yesterday while running. I'd say the heel tightness is minimal when I'm not running, but I can feel it here and there. The tendon repair area...about the same level and frequency as when running. Comes and goes and it's only a momentary discomfort. In the moment it's there, I'd rate it a 2 or 3 on a 10 point scale.
That's not bad as far as pain goes, and considering the Training Age of your new tendon is back to 0.
What's your plan? To keep running the same volume and see if it goes away?1 -
Our club's coach's stern video on Sunday 13 January hit the mark when she advised us to do our long runs and most runs at 1 minute per kilometre slower than our goal race pace.
Since then, I've attempted 5 "absorption runs" (absorbing the work of the two speed/tempo sessions I’ve done) at 7-7:30 min/km (my goal marathon pace is 6:30 min/km).
I've noticed the following on absorption runs.
The difficult:
I can manage sections 1 min/km slower than my goal (marathon) pace, but when I get comfy I forget to concentrate and I speed up. I'm getting good at recognising that and noticing when I'm breathing faster, so I slow down. My pace is not exactly even.
The awesome:- I feel balanced and symmetrical
- my top half and hands are relaxed
- my steps are shorter
- my legs feel comfortable
- my heart rate is low
- It’s so nice to run without panting!
- I don’t feel trashed or in any pain afterwards.
- I feel like I can run forever. This was definitely noticeable after I did a hilly 21 km on Sunday.
When I started trying this, it seems very slow when we're so used to thinking faster is always good, and our fast is never fast enough.
But that's how burnout and unhappiness happen. It's quite a relief to not be so competitive.
As coach says, we need to be gentle on ourselves while we rack up the miles; our muscles will get faster from healing/resting after we do one quality session and a tempo run a week and the rest at absorption pace.
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