January 2019 Monthly Running Challenge
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5 easy today. I am loving the low key cutback week miles, but gosh darn it if it isn't a challenge to keep my pace down! My legs feel so fresh that I want to run faster, so for every run my HR isn't quite as low as I'd like it to be. However this week's two rest days + shorter overall miles is putting me in a good place for some challenging workouts next week, so I'm trying hard to force myself into a "super easy" run mentality.
So many posts to catch up on. 100+! You all are so prolific!
Good luck to anyone racing this weekend!! Can't wait for some weekend/Monday race reports!
January runs:
(12/31: NYE 4 mile race )
1/1: 8.2 trail miles
1/2: Rest day
1/3: 5 miles
1/4: 6.8 miles
1/5: 6 miles
1/6: 12 miles
1/7: 4 miles
1/8: 9 trail miles
1/9: 5 miles
1/10: Rest day
1/11: 16 miles
1/12: 8 miles
1/13: 6.5 miles
1/14: 5 miles
1/15: 5 miles
1/16: 7.5 miles
1/17: Rest day
1/18: 9 miles
1/19: 6 miles
1/20: 18 miles
1/21: Rest day
1/22: 5.4 miles
1/23 7 miles
1/24: Rest day
1/25: 5.2 miles
January total miles: 154.6
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2019 Races
March 24: Caesar Rodney Half Marathon (Goal: PR)
April 7: Cherry Blossom 10 Miler (Goal: Sub-75)
April 28: New Jersey Marathon (Goal: BQ)
July 6: Finger Lake Fifties 50k (Goal: Finish)
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Sloth day today. Got out and shoveled the driveway; snow was lighter today so that was easier, but it was colder with a stronger wind so my hands got chilled more quickly. All part of winter in the Land of Lake Effect Snow.
On Easy Runs vs. Absorption Runs: Experienced distance runners know what an easy run is. It takes some time to learn, and most talented runners have some trouble learning to run slow enough. Once they learn, it isn't a problem. I see adoption of the term "absorption run" as an attempt to get through to newbie distance runners that there's a serious reason to slow down. It remains to be seen how successful that attempt will be.
One thing that obfuscates the concept of the easy run for general discussion is that there are two types of runners: Those who need to be pushed to work as hard as they should, and those that need to be restrained so they don't work too hard. The term "absorption run" is obviously targeted to the latter group. The first half marathon training program I was in had a lot of rah-rah rhetoric aimed at the former group, and it took me half the training cycle to realize it didn't mean me. EDIT TO ADD: Every app out there is targeted to the former group, because the easiest thing to program and market is do more, go faster, run longer.9 -
Missed yesterday's run because I twisted funny and did something weird to my ribs. It's not as bad today. And it's not super cold out. I'm planning to run home from work (the short way).
Provided my stomach settles a bit. Been trying to up protein while not eating meat. Too many beans leaving things a bit... unsettled.9 -
Wishing you all the best on your marathon @amymoreorless!! Hope it isn't too hot and/or wet. You'll do great no matter what.6
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Jan 9 - 3.2 km
Jan 11 - 3.8 km
Jan 14 - 4 km
Jan 16 - 4 km
Jan 18 - 4 km
Jan 23 - 3.5 km
Jan 25 - 4 km
Total: 26.5 km
Goal: 20 km
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Wishing you all the best on your marathon @amymoreorless!! Hope it isn't too hot and/or wet. You'll do great no matter what.
Indeed! Go out and have a fantastic run @amymoreorless !3 -
Well, I'm calling it for today. Woke up with a cold and I still feel like crap after lunch. No running today. Going to take it easy and see if I feel up to a little climbing tomorrow. Definitely won't be a "try hard" day, but maybe I can do some easy climbs and some form work.
I'm feeling lazy this week because I didn't go climb yesterday either. I had this wine dinner thing and it was GREAT! It's my favorite event my workplace puts on each year. It's 5 courses (small but overall, a big meal) each with a paired wine that the sommelier comes out and tells you about. So, nice big meal and at least 2 missed workouts. I'm such a creature of routine. This unexpected rest day has me feeling a little antsy! Oh well, what are you going to do? I'm sure once I settle in for some netflix and a hot drink, I will stop feeling so restless!7 -
Been absent for a while but trying to catch up a bit. Very quickly perused the thread, enough to send a big shout out to @Scott6255 for finishing your first marathon! Awesome job and a great time too! Also best of luck to @amymoreorless on your marathon!
I have been keeping up with my planned running schedule, but I have to admit, this weather has been making it rough. Last two long runs have been 10 miles in a snow storm and 14.5 miles in freezing rain. My tempo runs have been way less than tempo due to icy roads and rain/snow mix and I have resorted to the dreadmill for my speed work. It looks like the week ahead will be more of the same. I will definitely be glad to see spring roll around. At least I picked a good time to try out a lower mileage training plan, I guess!
Jan 1-5.2 miles
Jan 2-1.8 miles with Stella +stretching
Jan 3-6 miles with 4 at pace
Jan 4- rest
Jan 5-10 miles
Jan 6-1.7 miles with Stella + stretching
Jan 7-60 minutes plyo class
Jan 8- 5 miles total speedwork 8X400s @ 7:30 pace
Jan 9-Bike 25 minutes, yoga and strength training
Jan 10- 7 miles with 3 @ tempo 8-8:30
Jan 11- rest
Jan 12- 10.2 miles (should have been 12 but snow and slush made it miserable )
Jan 13-6.2 miles easy
Jan 14-60 minute plyo class
Jan 15-5.5 miles speedwork 3X400, 1X800, 3X400 @ 7-7:30 pace
Jan 16- strength training and 60 minute yoga class
Jan 17- 6 miles tempoish pace (icy)
Jan 18- rest
Jan 19- 14.5 miserable miles in the freezing rain
Jan 20- 7 miles +10 minute yoga
Jan 21- 60 minute plyo class
Jan 22- 5.3 miles total speed work 5X 800s at 7-7:30
Jan 23- 60 minutes P90X3 Dynamix and Isometrix
Jan 24- 7 miles tempoish (hilly, icy)
Jan total 98.4 miles
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I too take 'easy run' at its name... typically by the time I hit it in my run plan I am in need of it anyway.
I don't live where it gets really cold and even though I grew up in Idaho and we got snow it was never in the -degrees. So a question for those of you who do and who have dogs. How do you get them to go out or take them for walks and runs? Doesn't it hurt their noses, paws and ears? I can't imagine getting Hobbes the Vizsla out to run in those -degrees... he freezes with a jacket when it is in the high 40's.
Stella pretty much requires a walk every day. I put a coat on her when the temp is below 20. She doesn't care for it, but she will agree to it for the sake of the walk. I use Musher's wax on her paws. It's kind of a pain to get it on, but if I don't take the time to do it, she gets ice in her paws and hops on three legs. Of course, this only seems to bother her for a few seconds, but it bothers me. I also worry about the salt getting in her paws. I have never tried boots, but I'm pretty sure that would be a fiasco. Stella loves the snow so much and doesn't seem to mind the cold, so I bundle up and off we go. She does not really care for walking in the rain though, so we keep the walks short on rainy days.2 -
Hi everyone. This thread looks so cool lol. Here's a little about myself... I'm Lani, 32 years young, mother of 6 and wife of one lol. I just had a baby a week ago and I've became a couch potato. I want to run at least three days out the week and walk the other days, and maybe start off with 10 minutes each time for the first week and slowly increase from there. What do you all think? I use to be a runner but it's been a while since I've been active, plus with me just having a baby I need to start off slow. But I'm willing to take any advice. Please add me as a friend I'm not sure how to add people yet. I look forward to hearing from you all soon. 😊10
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proudmotherof6 wrote: »Hi everyone. This thread looks so cool lol. Here's a little about myself... I'm Lani, 32 years young, mother of 6 and wife of one lol. I just had a baby a week ago and I've became a couch potato. I want to run at least three days out the week and walk the other days, and maybe start off with 10 minutes each time for the first week and slowly increase from there. What do you all think? I use to be a runner but it's been a while since I've been active, plus with me just having a baby I need to start off slow. But I'm willing to take any advice. Please add me as a friend I'm not sure how to add people yet. I look forward to hearing from you all soon. 😊
Welcome to the thread Lani! And congratulations on your newest family member! Do you know when you'll be cleared by your doctor to run?
For new runners a program like C25K (couch to 5k) can be a great start. They recommend working up to walking briskly for 30 minutes before starting the running program, so that's something you can do while recovering. A lot of people who are new log walking as well as running miles, we're easygoing here!7 -
I too take 'easy run' at its name... typically by the time I hit it in my run plan I am in need of it anyway.
I don't live where it gets really cold and even though I grew up in Idaho and we got snow it was never in the -degrees. So a question for those of you who do and who have dogs. How do you get them to go out or take them for walks and runs? Doesn't it hurt their noses, paws and ears? I can't imagine getting Hobbes the Vizsla out to run in those -degrees... he freezes with a jacket when it is in the high 40's.
Excellent question, @shanaber .
I'll preface my answer by saying every dog is different, even within the same breed so what I do may not apply to a different dog. If you're going to run your dog in the cold of winter, you need to talk to you vet and get their advice.
Kody is a purebred Labrador retriever, which were originally bred to work for fishermen in Newfoundland to work all day long jumping into icy waters. Kody, with his thick, full coat doesn't get bothered much by the cold. He had one retrieve on a hunting trip which required him to jump into an ice covered pond and break the ice while he was swimming to get the pheasant. When he got out he shook the water out of his coat and we carried on.
When I talked to my vet about how cold I could hunt him, he told me they were bred for the cold and if I could stand it outside, he could too. I don't know if the vet understood how stupid I am with regard to loving the cold though, so there is a limit.
Getting him to go out is never an issue, particularly if there's a run involved. I don't put boots, coat or sweater on him, he always runs in the nude, except his collar and LED harness thing if it's nighttime.
I always pay attention to him when we run, in case he gets something caught in his paw, steps on glass, or whatever. In the cold, I give him even more attention, same as when we run in the summer heat. The only time I've seen his feet get bothered in the winter is when he gets ice clumps built up in the hair between his toes. I try to trim those hairs and I've had to clear ice a few times. Two days ago he was limping so bad I thought I'd have to carry him home. After I cleaned out his paw, he was fine and we carried on. I've never seen any issues with his nose or eyes.
As I said, there's a limit, and that limit is probably -10F to -15F, depending on the wind. There's a range in there where I'd take him out, but only on a shorter run. I might drop him off and continue myself.
Next week when it's -20F and lower, he'll be pissed off because he won't be running with me.7 -
rheddmobile wrote: »proudmotherof6 wrote: »Hi everyone. This thread looks so cool lol. Here's a little about myself... I'm Lani, 32 years young, mother of 6 and wife of one lol. I just had a baby a week ago and I've became a couch potato. I want to run at least three days out the week and walk the other days, and maybe start off with 10 minutes each time for the first week and slowly increase from there. What do you all think? I use to be a runner but it's been a while since I've been active, plus with me just having a baby I need to start off slow. But I'm willing to take any advice. Please add me as a friend I'm not sure how to add people yet. I look forward to hearing from you all soon. 😊
Welcome to the thread Lani! And congratulations on your newest family member! Do you know when you'll be cleared by your doctor to run?
For new runners a program like C25K (couch to 5k) can be a great start. They recommend working up to walking briskly for 30 minutes before starting the running program, so that's something you can do while recovering. A lot of people who are new log walking as well as running miles, we're easygoing here!
Thx. She gave me the standard 6weeks but I'm kind of hard-headed lol. Is the C25k an app?1 -
lporter229 wrote: »I too take 'easy run' at its name... typically by the time I hit it in my run plan I am in need of it anyway.
I don't live where it gets really cold and even though I grew up in Idaho and we got snow it was never in the -degrees. So a question for those of you who do and who have dogs. How do you get them to go out or take them for walks and runs? Doesn't it hurt their noses, paws and ears? I can't imagine getting Hobbes the Vizsla out to run in those -degrees... he freezes with a jacket when it is in the high 40's.
Stella pretty much requires a walk every day. I put a coat on her when the temp is below 20. She doesn't care for it, but she will agree to it for the sake of the walk. I use Musher's wax on her paws. It's kind of a pain to get it on, but if I don't take the time to do it, she gets ice in her paws and hops on three legs. Of course, this only seems to bother her for a few seconds, but it bothers me. I also worry about the salt getting in her paws. I have never tried boots, but I'm pretty sure that would be a fiasco. Stella loves the snow so much and doesn't seem to mind the cold, so I bundle up and off we go. She does not really care for walking in the rain though, so we keep the walks short on rainy days.
@lporter229 I also have some mushers wax but I usually forget to put it on him. I need to keep it with my running gear. I don't ever notice a difference when we use it, other than he hates the smell and sometimes he'll drop down and push his nose along the carpet as if it get rid of the stink. I worry he'll get carpet burn. We run on the roads almost exclusively in the winter and I'd think salt would affect him more than it does, but I've not seen any ill effects. He'll start limping at the slightest of irritations to his feet so I'd notice it.
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PastorVincent wrote: »I've never heard the concept of absorption runs before. I'm not sure I quite understand the goal. Even Google fails me on this one.
@7lenny7
You've heard of them. You understand the goal completely.
They're "easy runs" under a name Olympic marathoner Steve Monaghetti came up with a few weeks ago.
During our coaching course, the facilitator (head of all our running clubs, coach of the Australian women's world record holder for the 100km) who'd talked to Steve that week said they're using the term now.
Nobody EVER does "easy runs" easy.
As I said, "we're so used to thinking faster is always good, and our fast is never fast enough".
"Easy run" is a terrible name for them. Nobody wants to do them, or when they do, they never do them properly.
An "absorption run" is the 80% of running you do that "absorb the work" of the harder runs you do. They have meaning and purpose.
You heard it here first.
Maybe I'm an outlier but I think "easy run" is a great name for an easy run. I do look forward to them and I do take them easy, most of the time, and my HR and pace data bears that out. But the name doesn't really matter as long as the runner understand what the purpose is.
I will join you in outlier land then.
Me too.
Though someone (speed demon) doesn't know the meaning of easy run
She'll probably be staying home with this cold.1 -
@proudmotherof6 welcome and congratulations!!
I second everything @rheddmobile said.
@rheddmobile that rug of yours looks very similar to ours, but it's slightly different.3 -
proudmotherof6 wrote: »rheddmobile wrote: »proudmotherof6 wrote: »Hi everyone. This thread looks so cool lol. Here's a little about myself... I'm Lani, 32 years young, mother of 6 and wife of one lol. I just had a baby a week ago and I've became a couch potato. I want to run at least three days out the week and walk the other days, and maybe start off with 10 minutes each time for the first week and slowly increase from there. What do you all think? I use to be a runner but it's been a while since I've been active, plus with me just having a baby I need to start off slow. But I'm willing to take any advice. Please add me as a friend I'm not sure how to add people yet. I look forward to hearing from you all soon. 😊
Welcome to the thread Lani! And congratulations on your newest family member! Do you know when you'll be cleared by your doctor to run?
For new runners a program like C25K (couch to 5k) can be a great start. They recommend working up to walking briskly for 30 minutes before starting the running program, so that's something you can do while recovering. A lot of people who are new log walking as well as running miles, we're easygoing here!
Thx. She gave me the standard 6weeks but I'm kind of hard-headed lol. Is the C25k an app?
There are apps, or you can just print off a plan (there are several different versions of it). Google C25K and pick one that looks good to you. Just listen to your doctor and start slow - you'll benefit in the long term doing it that way.4 -
Orangetheory class done tonight, with 3 miles covered on the treadmills. Lots of sprints and quick blasts with blocks of 60secs at 7min/mile, 60/90/120secs rest at 8 min/mile, then 30secs 7min/mile and 30secs at 6min/mile. I’d never do this sort of speed work on my own, so the class is perfect for me. Plus, 30 minutes on an abs/arms/row circuit. My weedy little arms will feel it tomorrow though!
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
25th - 3 miles (Orangetheory)
Goal: 99.6/125 miles
Race Calendar
10th March - Grizzly 20mile
7th April - Manchester Marathon11 -
@amymoreorless Good luck with the marathon this weekend! As many have said, hope the rain holds off for you!
1.8 mile warmup before upper body circuit with the trainer today, then foam rolled after session because sore/stiff with IT band causing knee issues.
Working this weekend so no long run and daily runs may be a bit shorter than usual but they will get done. We are heading for some record lows next week here in northeast GA, the teens I think. Haven't run in anything that cold in over 8 years, but will be out there next week.
25 days on the run, RTY Team Runderful World.5 -
I bought a new running belt (hated the first one inbought) so I could take my phone with me and try out Zombies, Run! I like getting the story, but also having access to my music. I need the music to try and get my cadence up (I’m only at 160 and I know it’s “supposed” to be at 180 though I don’t know *why*), but the story is a fun addition. I did have to turn off the zombie chases though! I only run 11 minute miles now and even that normally has my heart averaging nearly 160bpm over the course of a run so throwing in the sprints proved to be a bit too much for me at this point.
Jan 2 (3.1mi run) (4.1mi walk)
Jan 6 (3.8mi run) (1.2mi walk)
Jan 7 (1mi run) (.5mi walk)
Jan 8 (3.1mi run) (.5mi walk)
Jan 10 (3.1mi run)
Jan 12 (3.1mi run)
Jan 16 (3.1mi run)
Jan 18 (3.1mi run)
Jan 23 (4.1mi run)
Jan 25 (3mi run)
(30.5mi/30mi) (6.3mi walk)7
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