February 2019 Monthly Running Challenge
Replies
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Got in a couple of miles of Spring Running! Trees are budding out, flowers are starting to bud and bloom and it was warm(65F) today. Need to get serious about the sunscreen and get out earlier again. No more 11 am running!
I also spent a couple of hours on a ladder picking tangerines and getting eaten by the tree. My arms look like I was in a serious fight. My foot was fine after my walk/run intervals today but climbing/standing on the ladder followed by running agility on lumpy grass made it really complain. Hope I didn't do anything to set me back again. We have an agility trial (3 days) this weekend and I want to start running more next week. Going into downtown LA tomorrow with some friends to see the RGB exhibit so it will be another rest day. Hopefully I won't be on my feet all day though, as I see the PT on Wednesday and I want good news!
Date........Miles.......Total
02/01......1.91.......1.91 - + Cycling
02/02......0.00.......1.91
02/03......0.00.......1.91 - Cycling
02/04......2.25.......4.16 - + Cycling and Agility
02/05......1.57.......5.73 - + Strength Training
02/06......2.10.......7.83
02/07......2.40.....10.23 - + Strength Training
02/08......0.00.....10.23 - Cycling
02/09......0.00.....10.23 - Agility Trial
02/10......0.00.....10.23 - Agility Trial
02/11......0.00.....10.23 - Cycling and Agility
02/12......0.00.....10.23 - Strength Training
02/13......0.00.....10.23
02/14......0.00.....10.23 - Strength Training
02/15......2.71.....12.94 - + Cycling
02/16......3.29.....16.23 - + Strength Training
02/17......0.00.....16.23
02/18......0.00.....16.23 - Cycling and Agility
02/19......2.60.....18.83 - + Strength Training
02/20......0.00.....18.83
02/21......3.26.....22.09
02/22......0.00.....22.09 - unplanned rest day 😣
02/23......4.64.....26.73 - Longest run in months
02/24......0.00.....26.73
02/25......3.39.....30.12 - + Agility
My completed and/or upcoming races. Let me know if you will be running them too.
02/03/19 - Surf City Half Marathon (iffy) Deferred to 2020
05/11/19 - Santa Barbara Wine Country Half Marathon
09/15/19 - Jack and Jill Downhill HM - Boise13 -
ContraryMaryMary wrote: »PastorVincent wrote: »
Yeah... there are worse things that can happen to a person then be shot.Brave girl @avidkeo!
Brave? not sure if I'd use that word
And posting in a group of mostly Americans it occurs to me the privilege I have living in NZ. The idea of them having and/or using guns never crossed my mind because we just don't have them here like you to in the states. Probably why I felt comfortable to say anything at all. I might get a punch to the face but anything else never even occurred to me.
Knives, ropes, bats, duct tape.... *Shudder*. Not me. I'ma go the other way quietly and make a panicked phone call to 911.
lol yep totally blase because again never ever even crossed my mind. I think I live in a totally different world, or am just completely not with it.
One of the joys of living in NZ - I'd be only concerned about getting verbally abused which is enough to stop me from saying anything. Chances are, in all likelihood, they'd be too lazy (or frankly don't care that you know they're stealing) to run after a runner.
I'm quite relieved it's not just me lol. And yes. Isn't it wonderful having it cooler in the morning. 11 degrees here, it was bliss! Even had chilly fingers
Not just you at all. Although these days there are occasional cases of kids being grabbed, female runners killed, etc. here in Spain it is VERY much a horrific one-off. I never even think about the possibility of anything like that, which is why I get very frustrated if my husband expresses concern about me running alone on a trail or a quiet street, for example. He would really like me to only run through the town centre where there are lots of people about, whereas I don't want to see people! When I was young I never felt unsafe along either. I remember friends in the UK talking about having to be collected by their parents after a night out, and sharing tips on walking with your keys in your hand and what to do if you were caught by a rapist and my mind always boggled. When I was around 17 a guy tried to grab me under a bridge after I got off a bus. My instant reaction was to knee him in the gonads and run to the police station down the road.
So yeah, enough rambling but I cannot even imagine what it must be like to live somewhere where you have to be constantly on guard for wild and/or dangerous people and/or animals. I would probably last about 25 minutes!
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eleanorhawkins wrote: »ContraryMaryMary wrote: »PastorVincent wrote: »
Yeah... there are worse things that can happen to a person then be shot.Brave girl @avidkeo!
Brave? not sure if I'd use that word
And posting in a group of mostly Americans it occurs to me the privilege I have living in NZ. The idea of them having and/or using guns never crossed my mind because we just don't have them here like you to in the states. Probably why I felt comfortable to say anything at all. I might get a punch to the face but anything else never even occurred to me.
Knives, ropes, bats, duct tape.... *Shudder*. Not me. I'ma go the other way quietly and make a panicked phone call to 911.
lol yep totally blase because again never ever even crossed my mind. I think I live in a totally different world, or am just completely not with it.
One of the joys of living in NZ - I'd be only concerned about getting verbally abused which is enough to stop me from saying anything. Chances are, in all likelihood, they'd be too lazy (or frankly don't care that you know they're stealing) to run after a runner.
I'm quite relieved it's not just me lol. And yes. Isn't it wonderful having it cooler in the morning. 11 degrees here, it was bliss! Even had chilly fingers
Not just you at all. Although these days there are occasional cases of kids being grabbed, female runners killed, etc. here in Spain it is VERY much a horrific one-off. I never even think about the possibility of anything like that, which is why I get very frustrated if my husband expresses concern about me running alone on a trail or a quiet street, for example. He would really like me to only run through the town centre where there are lots of people about, whereas I don't want to see people! When I was young I never felt unsafe along either. I remember friends in the UK talking about having to be collected by their parents after a night out, and sharing tips on walking with your keys in your hand and what to do if you were caught by a rapist and my mind always boggled. When I was around 17 a guy tried to grab me under a bridge after I got off a bus. My instant reaction was to knee him in the gonads and run to the police station down the road.
So yeah, enough rambling but I cannot even imagine what it must be like to live somewhere where you have to be constantly on guard for wild and/or dangerous people and/or animals. I would probably last about 25 minutes!
The last "runner abduction" I can recall here, a lady was abducted by her ex while running, who then killed her. I do also know that any incidents are always reported giving people the perception that it happens a lot. And usually, not always but usually, the person is abducted by someone they know. Hence my blaise attitude.4 -
0226-6k total-82.9k, goal-80k
Cutback week has me running a 6km easy run today, which was, ahem, easy. And it brings me to my monthly goal!
I think I'm developing a few early signs of achilles tendonitis (heel pain), so I did some research and decided to:
1) get out the tennis balls and foam rollers and try to do remember to roll every day
2) attach a post-it note to my stand-up desk to remind me to do single leg balancing exercises whenever I catch sight of it
Hopefully will be enough to halt any development and keep me running.6 -
eleanorhawkins wrote: »ContraryMaryMary wrote: »PastorVincent wrote: »
Yeah... there are worse things that can happen to a person then be shot.Brave girl @avidkeo!
Brave? not sure if I'd use that word
And posting in a group of mostly Americans it occurs to me the privilege I have living in NZ. The idea of them having and/or using guns never crossed my mind because we just don't have them here like you to in the states. Probably why I felt comfortable to say anything at all. I might get a punch to the face but anything else never even occurred to me.
Knives, ropes, bats, duct tape.... *Shudder*. Not me. I'ma go the other way quietly and make a panicked phone call to 911.
lol yep totally blase because again never ever even crossed my mind. I think I live in a totally different world, or am just completely not with it.
One of the joys of living in NZ - I'd be only concerned about getting verbally abused which is enough to stop me from saying anything. Chances are, in all likelihood, they'd be too lazy (or frankly don't care that you know they're stealing) to run after a runner.
I'm quite relieved it's not just me lol. And yes. Isn't it wonderful having it cooler in the morning. 11 degrees here, it was bliss! Even had chilly fingers
Not just you at all. Although these days there are occasional cases of kids being grabbed, female runners killed, etc. here in Spain it is VERY much a horrific one-off. I never even think about the possibility of anything like that, which is why I get very frustrated if my husband expresses concern about me running alone on a trail or a quiet street, for example. He would really like me to only run through the town centre where there are lots of people about, whereas I don't want to see people! When I was young I never felt unsafe along either. I remember friends in the UK talking about having to be collected by their parents after a night out, and sharing tips on walking with your keys in your hand and what to do if you were caught by a rapist and my mind always boggled. When I was around 17 a guy tried to grab me under a bridge after I got off a bus. My instant reaction was to knee him in the gonads and run to the police station down the road.
So yeah, enough rambling but I cannot even imagine what it must be like to live somewhere where you have to be constantly on guard for wild and/or dangerous people and/or animals. I would probably last about 25 minutes!
The last "runner abduction" I can recall here, a lady was abducted by her ex while running, who then killed her. I do also know that any incidents are always reported giving people the perception that it happens a lot. And usually, not always but usually, the person is abducted by someone they know. Hence my blaise attitude.
Yes... there was a case here not long ago. A teacher in her 20s was killed while out running. Turns out it was a guy who had moved in opposite her after being released from jail, and she had complained to her boyfriend a number of times that she felt like she was being watched and followed. Although I don't think twice about going places alone etc. I do trust my instinct or gut feeling or whatever and would never run alone on country lanes in that situation.3 -
@PastorVincent I guess you already did your run now, but - why can't you do the tempo run outside? Is it some really complicated workout with many different paces, or simply a set fast pace? My watch (Tomtom) has the option to run a "virtual race" again a dot on the screenPastorVincent wrote: »Tonight... its nice and sunny but gonna make myself dreadmill it for a tempo run. *sigh* EMBRACE THE SUCK!
If I only had a pacer I could do that out side...
, requires a moment of preparation at the computer but results in my own private pacer if I want to have one (and somehow more fun than a simple "pace alarm" since I can try to catch up if I slowed down for a moment, etc). Maybe your watch has a similar option.
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Well another 7.32km done this morning!!!! I'm so close now!!! Just 2 more mornings and I've actually done 100miles in the shortest month of the year!!!! Having such a love hate relationship with the early mornings... hating getting out of bed nut loving the early start and seeing the dawn... It has been amazing for my mental health, I'm used to at least one downward spiral a month (curse of being female!!!) but this month passed by with less of a blip!!!
So now I have less than 14km to do over the next 2 mornings!
I'm using "first day to 5k" program on www.podrunner.com
2nd - 10.44km (w4, w3, w2)
3rd - 10.31km (w4, w3, w2)
4th - 1.84 km (short due to leggings being too big!)
5th - 3.84km (w4)
6th - 4.08km (w4)
7th - 4.11km (w4)
8th - 4.18km (w4)
9th - 11.12km (w4, w3, w2)
10th - 11.18km (w5-1, w4, we)
11th - 4.08km (w5 d1)
12th - took the morning off... After 10 days straight my body needed a rest!
13th - 4.15km (w5 d1)
14th - 4.00km (w5 d1)
15th- 4.18km (w5 d1)
16th - rest (taking my son to fortnite competition!)
17th - 13.35km (w5d2, w5d1, w4 & a bit of w3!)
18th - 4.11km (w5d1)
19th - 4.35km (w5d2)
20th - 5.97km (w5d2, part of w5d1)
21st - 4.63km (w5d2)
22nd - 4.62km (w6d1)
23rd - rest (felt dizzy...)
24th - 20.25 (w6d2, w6d1, w5d3, w5d2, w5d1)
25th - 5.00 (moved to freeway to 10k w1)
26th - 7.32 (freeway to 10k w1)
Total so far - 137.1km/ 161.93km (91%)
Planned races
14th April - great Ireland run - 10km
11th May - kungsholmen runt - 10km
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_nikkiwolf_ wrote: »
@PastorVincent I guess you already did your run now, but - why can't you do the tempo run outside? Is it some really complicated workout with many different paces, or simply a set fast pace? My watch (Tomtom) has the option to run a "virtual race" again a dot on the screenPastorVincent wrote: »Tonight... its nice and sunny but gonna make myself dreadmill it for a tempo run. *sigh* EMBRACE THE SUCK!
If I only had a pacer I could do that out side... , requires a moment of preparation at the computer but results in my own private pacer if I want to have one (and somehow more fun than a simple "pace alarm" since I can try to catch up if I slowed down for a moment, etc). Maybe your watch has a similar option.
Because I am broken in the head or something.
A tempo run is on paper a very simple thing. It is a run at the fastest speed you can run and finish an hours work out (well there is a more complicated definition, but that is what I use). So for me, I set the dreadmill at that pace (or best guess) and then I also set a 5.5% grade (or greater) cause, as I said, I am broken in the head.
For me hitting a consistent pace without a pacer is very much hit and miss. So I dreadmill it. I am sure my Garmin could tell me when I was failing to hit pace, but that is not the same as following a pacer. At least not for me.
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PastorVincent wrote: »_nikkiwolf_ wrote: »
@PastorVincent I guess you already did your run now, but - why can't you do the tempo run outside? Is it some really complicated workout with many different paces, or simply a set fast pace? My watch (Tomtom) has the option to run a "virtual race" again a dot on the screenPastorVincent wrote: »Tonight... its nice and sunny but gonna make myself dreadmill it for a tempo run. *sigh* EMBRACE THE SUCK!
If I only had a pacer I could do that out side... , requires a moment of preparation at the computer but results in my own private pacer if I want to have one (and somehow more fun than a simple "pace alarm" since I can try to catch up if I slowed down for a moment, etc). Maybe your watch has a similar option.
Because I am broken in the head or something.
A tempo run is on paper a very simple thing. It is a run at the fastest speed you can run and finish an hours work out (well there is a more complicated definition, but that is what I use). So for me, I set the dreadmill at that pace (or best guess) and then I also set a 5.5% grade (or greater) cause, as I said, I am broken in the head.
For me hitting a consistent pace without a pacer is very much hit and miss. So I dreadmill it. I am sure my Garmin could tell me when I was failing to hit pace, but that is not the same as following a pacer. At least not for me.
That's what pacekeeping drones are for.
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PastorVincent wrote: »_nikkiwolf_ wrote: »
@PastorVincent I guess you already did your run now, but - why can't you do the tempo run outside? Is it some really complicated workout with many different paces, or simply a set fast pace? My watch (Tomtom) has the option to run a "virtual race" again a dot on the screenPastorVincent wrote: »Tonight... its nice and sunny but gonna make myself dreadmill it for a tempo run. *sigh* EMBRACE THE SUCK!
If I only had a pacer I could do that out side... , requires a moment of preparation at the computer but results in my own private pacer if I want to have one (and somehow more fun than a simple "pace alarm" since I can try to catch up if I slowed down for a moment, etc). Maybe your watch has a similar option.
Because I am broken in the head or something.
A tempo run is on paper a very simple thing. It is a run at the fastest speed you can run and finish an hours work out (well there is a more complicated definition, but that is what I use). So for me, I set the dreadmill at that pace (or best guess) and then I also set a 5.5% grade (or greater) cause, as I said, I am broken in the head.
For me hitting a consistent pace without a pacer is very much hit and miss. So I dreadmill it. I am sure my Garmin could tell me when I was failing to hit pace, but that is not the same as following a pacer. At least not for me.
That's what pacekeeping drones are for.
Ha! If only I was rolling in money with nothing to spend it on...0 -
@shanaber and @martaindale thank you for the support!0
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so yesterday, i got thru my anxiety and made it to the indoor track. i feel twice on sunday and only had 2 miles, and needed more time on my feet.
got 10miles in and ran out of time before they closed the track.
mostly, it felt good. it was a little crowded. track teams, walkers two abreast. i'm a little stiff today but mostly i need to keep an eye on my hydration. i was fine there but when i got home i almost barfed.
speed demon sniffed me accusingly. i smelt like a run.
the track is around the speed skating track. it was the perfect running temperature
i'm lucky that she like me is a couch potato at heart. (old girl can be bribed with a treat all to herself when speed demon and i go on runs)
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January goal 30 MILES completed, average 1.5/a day
Feb 1st: 1.5/30
Feb 2nd: rest day
Feb 3rd: rest day
Feb 4th: 2= 3.5/30
Feb 5th: rest day
Feb 6th: rest day
Feb 7th: 1.5= 5/30
Feb 8th rest day
Feb 9th rest day
Feb 10th .40= 5.40/30
Feb 11th 2= 7.40/30
Feb 12th rest day
Feb 13th 2= 9.40/30
Feb 14th rest day
Feb 15th rest day
Feb 16th 2.40= 11.80/30
Feb 17th rest day
Feb 18th 2.40= 14.20/30
Feb 19th 2.40= 16.60/30
Feb 20th 2.40= 19.20/30
Fan 21st 2.00= 21.20/30
Feb 22nd 2.40=23.60/30
Feb 23rd rest day
Feb 24th rest day 23.60/30
Feb 25th 2.80= 26.40/30
Feb 26th 2.40= 28.80/30
Woohoo!! I will actually make my goal!!! Was getting worries there because I had slowed down in consistency buuuuutttt at the same time have been experiencing more stamina for longer runs!!! Can't wait for the weather to get better so I can take it to the streets lmao
HHEEEÈRRRRREEE WEEEEE GOOOOOO 🏃♀️🕺✊
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First run of my 15k training plan done this morning. Nice and easy 2+ mile "recovery run" after a brutal (lovely) massage last night. Ahhhhh.10
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PastorVincent wrote: »_nikkiwolf_ wrote: »
@PastorVincent I guess you already did your run now, but - why can't you do the tempo run outside? Is it some really complicated workout with many different paces, or simply a set fast pace? My watch (Tomtom) has the option to run a "virtual race" again a dot on the screenPastorVincent wrote: »Tonight... its nice and sunny but gonna make myself dreadmill it for a tempo run. *sigh* EMBRACE THE SUCK!
If I only had a pacer I could do that out side... , requires a moment of preparation at the computer but results in my own private pacer if I want to have one (and somehow more fun than a simple "pace alarm" since I can try to catch up if I slowed down for a moment, etc). Maybe your watch has a similar option.
Because I am broken in the head or something.
A tempo run is on paper a very simple thing. It is a run at the fastest speed you can run and finish an hours work out (well there is a more complicated definition, but that is what I use). So for me, I set the dreadmill at that pace (or best guess) and then I also set a 5.5% grade (or greater) cause, as I said, I am broken in the head.
For me hitting a consistent pace without a pacer is very much hit and miss. So I dreadmill it. I am sure my Garmin could tell me when I was failing to hit pace, but that is not the same as following a pacer. At least not for me.
For me personally, a tempo run is more about effort than specific pace. I run at the effort that I feel is challenging but sustainable (not all out), which, admittedly, takes a but of practice to figure out. Then I let the pace fall where it does at that effort. That is why I feel like tempo runs are a good gauge for me and where I am in my training. Sometimes my tempo pace is close to a 7:30 and other times it is a struggle just to maintain an 8 minute mile. If I am struggling to hit that pace early on in my training, then I know I have been slacking off and I need to work harder. If it's late in my training, then I know that I need to dial it back and give myself a bit of recovery time.10 -
2/1 - 1.9 miles
2/3 - 3.1 miles (Super Wild Wings Bowl 5k)
2/8 - 1.9 miles
2/9 - 1.9 miles
2/10 - 3.1 miles (Heart Throb virtual 5k)
2/12 - 2.4 miles
2/16 -2.35 miles
2/18 - 2.2 miles
2/19 - 2.5 miles
2/21 - 2.8 miles
2/23 - 2.5 miles
2/25 - 1.25 miles
I finally made it outside this weekend. Even though I ran outside a few weeks ago, I already forgot how much different it feels to run outside vs the treadmill. Hopefully, it won't be too long before I can run most of my runs outside again.
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Just thought I would mention this in case it can help somebody else with similar issues.
On Monday evenings since January, I have been taking a plyometrics class offered by a local physical therapist who is a member of the triathlon club associated with one of my running clubs. The class is geared towards runners and triathletes specifically, and usually has about 6-8 regular attendees. I have not used the instructor for PT, but he really seems to know his stuff. He is aware of my chronic hamstring issues and always has lots of helpful pointers.
Last night he mentioned that I don't appear to use my glutes much at all when I jump and that I should really focus on activating them more and that will take the strain off of my hamstrings. I told him that I have a naturally very high cadence and I believe it's because I do not lift my feet enough when I run. He then took a video of me running on the treadmill. I knew that I tend to shuffle my feet, but holy cow, I was shocked at just how much. He slowed me down and told me to really focus on lifting my legs to 90 degrees with each step. When I did this, I was shocked at how much I felt it in my glutes and even more shocked at how quickly I began to get winded running at a 6 mph pace. he said it was because I am not used to running with that form and therefore, I am not efficient. He told me to work on strengthening my glutes and to do at least one run per week where I make glute activation my focus. He said it will take a long time to develop that form because I have been running so long without using them, but it should come gradually over time and will help to alleviate some of the hamstring issues I have developed.20 -
lporter229 wrote: »PastorVincent wrote: »_nikkiwolf_ wrote: »
@PastorVincent I guess you already did your run now, but - why can't you do the tempo run outside? Is it some really complicated workout with many different paces, or simply a set fast pace? My watch (Tomtom) has the option to run a "virtual race" again a dot on the screenPastorVincent wrote: »Tonight... its nice and sunny but gonna make myself dreadmill it for a tempo run. *sigh* EMBRACE THE SUCK!
If I only had a pacer I could do that out side... , requires a moment of preparation at the computer but results in my own private pacer if I want to have one (and somehow more fun than a simple "pace alarm" since I can try to catch up if I slowed down for a moment, etc). Maybe your watch has a similar option.
Because I am broken in the head or something.
A tempo run is on paper a very simple thing. It is a run at the fastest speed you can run and finish an hours work out (well there is a more complicated definition, but that is what I use). So for me, I set the dreadmill at that pace (or best guess) and then I also set a 5.5% grade (or greater) cause, as I said, I am broken in the head.
For me hitting a consistent pace without a pacer is very much hit and miss. So I dreadmill it. I am sure my Garmin could tell me when I was failing to hit pace, but that is not the same as following a pacer. At least not for me.
For me personally, a tempo run is more about effort than specific pace. I run at the effort that I feel is challenging but sustainable (not all out), which, admittedly, takes a but of practice to figure out. Then I let the pace fall where it does at that effort. That is why I feel like tempo runs are a good gauge for me and where I am in my training. Sometimes my tempo pace is close to a 7:30 and other times it is a struggle just to maintain an 8 minute mile. If I am struggling to hit that pace early on in my training, then I know I have been slacking off and I need to work harder. If it's late in my training, then I know that I need to dial it back and give myself a bit of recovery time.
Well if we want to get official,
SRC: https://www.runnersworld.com/advanced/a20827239/what-is-a-tempo-run/So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.
Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.
I only say that cause if someone reads this thread and goes by one of our definitions then gets a training plan someplace that says "Tempo Run" on it, they should know what the plan probably really means
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February goal: 75 miles
2/2: 13.11 miles
2/5: 5.16 miles
2/6: 5.10 miles
2/7: 5.15 miles
2/10: 8.71 miles
2/12: 3.25 miles
2/13: 3.26 miles
2/14: 5.50 miles
2/17: 9.32 miles
2/18: 3.13 miles
2/20: 3.26 miles
2/21: 3.11 miles
2/24: 8.25 miles
2/26: 5.30 miles
81.61/75 miles completed
Today's run was fantastic! The weather was nice. It was 54F so cool, but not cold. There wasn't too much wind. It was kind of cloudy and it was dark when I started, but the sky was really light by the time I finished. I really love running before work, but I also like running in the daylight. It was really good running weather.
I did see a couple of dogs at the park. I saw one from the distance and I altered my path hoping he wouldn't see me. I could just see a big black dog up ahead. After I turned I heard him coming up behind me. He sounded kind of loud, but wasn't charging at me or barking or growling. When I looked over I saw that it was a husky and there was another dog with him who looked like a border collie. I didn't realize that there were two and that is why it sounded so loud when they were coming up behind me. They both had collars on and the husky fell into pace with me right at my side like he was supposed to be running with me and the collie stayed just a little behind us so I knew they belonged to someone. I was near the parking lot and trying to decide which way I should go and wondering if they were going to follow me home but then a car came into the parking lot and I heard a young man calling the dogs. I was relieved to see that the owner was out trying to round them up. They seemed like pretty well behaved dogs (except for the being out running around the park) and they were beautiful.
Tomorrow should be another nice running day and then it is supposed to get cold again. I'll have to enjoy it while I can.
2019 Races:
2/2/19: Catch the Groundhog Half Marathon - PR 2:15:17
5/18/19: Run for 57th AHC Half Marathon12 -
2-1 7k easy
2-2 7k easy
2-3 Rest
2-4 7k easy
2-5 Rest
2-6 7k slow
2-7 7k intervals
2-8 Rest
2-9 7k slow
2-10 12k slow
2-11 7k recovery
2-12 Rest
2-13 7.3 k slow
2-14 7k intervals
2-15 Rest
2-16 7k easy
2-17 11k slow
2-18 7k recovery
2-19 Rest
2-20 7k easy
2-21 7k intervals
2-22 Rest
2-23 14k slow
2-24 7k recovery
2-25 7k easy
2-26 Rest
February Total: 142.3k
February Goal: 100k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen
Scheduled rest day today. 20 degrees F with light snow.
2019 Races:
4-13 Shine the Light 5K
6-1 Freedom 5K
6-30 Strides for Starfish 5k5 -
39 miles / 50 miles
I have 6 miles on tap for today and 3 for Thursday so I'm going to fall a little short of my goal. Considering how crazy this month has been, I'm pretty happy with my total.
@MobyCarp You probably answered this, and I can't find the post, but how do you "accidentally" run a marathon?2 -
PastorVincent wrote: »lporter229 wrote: »PastorVincent wrote: »_nikkiwolf_ wrote: »
@PastorVincent I guess you already did your run now, but - why can't you do the tempo run outside? Is it some really complicated workout with many different paces, or simply a set fast pace? My watch (Tomtom) has the option to run a "virtual race" again a dot on the screenPastorVincent wrote: »Tonight... its nice and sunny but gonna make myself dreadmill it for a tempo run. *sigh* EMBRACE THE SUCK!
If I only had a pacer I could do that out side... , requires a moment of preparation at the computer but results in my own private pacer if I want to have one (and somehow more fun than a simple "pace alarm" since I can try to catch up if I slowed down for a moment, etc). Maybe your watch has a similar option.
Because I am broken in the head or something.
A tempo run is on paper a very simple thing. It is a run at the fastest speed you can run and finish an hours work out (well there is a more complicated definition, but that is what I use). So for me, I set the dreadmill at that pace (or best guess) and then I also set a 5.5% grade (or greater) cause, as I said, I am broken in the head.
For me hitting a consistent pace without a pacer is very much hit and miss. So I dreadmill it. I am sure my Garmin could tell me when I was failing to hit pace, but that is not the same as following a pacer. At least not for me.
For me personally, a tempo run is more about effort than specific pace. I run at the effort that I feel is challenging but sustainable (not all out), which, admittedly, takes a but of practice to figure out. Then I let the pace fall where it does at that effort. That is why I feel like tempo runs are a good gauge for me and where I am in my training. Sometimes my tempo pace is close to a 7:30 and other times it is a struggle just to maintain an 8 minute mile. If I am struggling to hit that pace early on in my training, then I know I have been slacking off and I need to work harder. If it's late in my training, then I know that I need to dial it back and give myself a bit of recovery time.
Well if we want to get official,
SRC: https://www.runnersworld.com/advanced/a20827239/what-is-a-tempo-run/So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.
Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.
I only say that cause if someone reads this thread and goes by one of our definitions then gets a training plan someplace that says "Tempo Run" on it, they should know what the plan probably really means
Don't want to mislead anyone for sure. That is why I prefaced my response with " For me personally..."1 -
BettyM1017 wrote: »39 miles / 50 miles
I have 6 miles on tap for today and 3 for Thursday so I'm going to fall a little short of my goal. Considering how crazy this month has been, I'm pretty happy with my total.
@MobyCarp You probably answered this, and I can't find the post, but how do you "accidentally" run a marathon?
You sign up on 6 weeks' notice, based on peer pressure and finding one hotel room one mile from the start/finish area, having previously intended to run your first marathon 16 months later. That's what I did, with no pressure other than never having run the full marathon distance before and my running buddy telling me the only way I wouldn't BQ would be if I didn't finish. (He was right. To date, my marathon record is 6 starts, 5 BQs and 1 DNF.)
Alternatively, it would be possible to sign up for a half that coincides with a full, and go the wrong direction where the half and full courses diverge. I didn't do that, though I have seen a case of a kid accidentally running a half marathon instead of a 5K that way.2 -
lporter229 wrote: »PastorVincent wrote: »lporter229 wrote: »PastorVincent wrote: »_nikkiwolf_ wrote: »
@PastorVincent I guess you already did your run now, but - why can't you do the tempo run outside? Is it some really complicated workout with many different paces, or simply a set fast pace? My watch (Tomtom) has the option to run a "virtual race" again a dot on the screenPastorVincent wrote: »Tonight... its nice and sunny but gonna make myself dreadmill it for a tempo run. *sigh* EMBRACE THE SUCK!
If I only had a pacer I could do that out side... , requires a moment of preparation at the computer but results in my own private pacer if I want to have one (and somehow more fun than a simple "pace alarm" since I can try to catch up if I slowed down for a moment, etc). Maybe your watch has a similar option.
Because I am broken in the head or something.
A tempo run is on paper a very simple thing. It is a run at the fastest speed you can run and finish an hours work out (well there is a more complicated definition, but that is what I use). So for me, I set the dreadmill at that pace (or best guess) and then I also set a 5.5% grade (or greater) cause, as I said, I am broken in the head.
For me hitting a consistent pace without a pacer is very much hit and miss. So I dreadmill it. I am sure my Garmin could tell me when I was failing to hit pace, but that is not the same as following a pacer. At least not for me.
For me personally, a tempo run is more about effort than specific pace. I run at the effort that I feel is challenging but sustainable (not all out), which, admittedly, takes a but of practice to figure out. Then I let the pace fall where it does at that effort. That is why I feel like tempo runs are a good gauge for me and where I am in my training. Sometimes my tempo pace is close to a 7:30 and other times it is a struggle just to maintain an 8 minute mile. If I am struggling to hit that pace early on in my training, then I know I have been slacking off and I need to work harder. If it's late in my training, then I know that I need to dial it back and give myself a bit of recovery time.
Well if we want to get official,
SRC: https://www.runnersworld.com/advanced/a20827239/what-is-a-tempo-run/So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.
Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.
I only say that cause if someone reads this thread and goes by one of our definitions then gets a training plan someplace that says "Tempo Run" on it, they should know what the plan probably really means
Don't want to mislead anyone for sure. That is why I prefaced my response with " For me personally..."
Since studies have found that most people are as good at guessing their lactate threshold by feel as by using fancy watches and biometric feedback, it's not particularly misleading. You can have your personal lactate threshold pace determined in a lab and then it will be different day after tomorrow. I've read another pro describe threshold as "comfortably hard."5 -
I've been temp running wrong lol. Never googled it so assumed it meant one thing. It's not that thing.turns out most of my runs are tempo runs bahaha.
Beautiful cool morning again here, so went for 5k. Decided to step up my pace again. Not my fastest, but certainly my fastest in a couple of months. I noticed my HR seems to have improved a lot since last year. I don't train based on HR but I was fairly quick (for me) and my HR stayed in the irabge zone. I guess that's the advantage of slowly increasing your pace rather than going all out.
Tomorrow is a rest day so apart from an evening walk if I get one in February is done for me. I was aiming for 100k,had to take a week off because shoes proved an issue. I managed to run 87km, and did 101km if you included the walking I did during my no running week - which I do, so yay goal met!9 -
I've been temp running wrong lol. Never googled it so assumed it meant one thing. It's not that thing.turns out most of my runs are tempo runs bahaha.
Yes, common wisdom among distance runners is that every new runner tends to do all runs as tempo runs. Learning to slow down is the most important thing for getting to the marathon distance.
I am no exception. In 2013, when I was a relatively new runner, I posted a lot of training/recreational runs to Facebook. They're coming back as memories now. I see the paces are faster than I run easy runs now. They're a bit slower than I target for T pace (tempo, lactate threshold); but they probably represent where my proper T pace was then. It's a fairly natural pace to fall into.8 -
Hey everyone! I’ve got 4.5 miles on the plan for later this afternoon on the treadmill. Ditched school today for a getting papers and projects and midterm studying done in the library day which I’m currently procrastinating. Anyways, stopping in for some advice.
As I’ve mentioned previously, I’m following Hal Higdon’s novice 1 half marathon to train for my first half marathon at the end of April(my 1 year running anniversary!). I’m currently on week 7 of the 12 week plan, and last week was a cutback week. I thought the pair of sneakers I was using were getting worn out because I was experiencing some knee pain so I took it easy to see how it went. Over the weekend, I switched to a new pair of sneakers that I bought and tried them out for a Zumba class one day and a short 2 mile run the next day. Both days, I woke up the following day experiencing the worst hip pain in my left hip that I’ve ever felt. I’m thinking it’s the shoes(they’re brooks revels 2, I bought them specifically for running and they were expensive too 😭). Thoughts? Also any ideas on how to alleviate the hip pain? I feel like my 75 year old grandmother with arthritis.4 -
I followed this guy when it was happening, and I actually went for a run with him in January. Its a shame to see this sort of thing happening, both the fact he felt he had to be transported some of the way and the fall out. He was running for charity, but does that make it right? I remember seeing the update when he finished and that he had "beaten" the record and was so happy for him. Then when he retracted it, I thought that was big of him. Reading this doesn't entirely change my opinion, what he did was still pretty spectacular, but its disappointing its come to this.
and on that note, whats that website that tracks situations like this in marathons?
https://www.stuff.co.nz/sport/other-sports/110709861/driven-to-succeed-ultramarathon-runner-perry-newburns-sham-record-attempt
ETA on the back of that, this guy has announced he's going to attempt it. https://www.stuff.co.nz/national/110770546/running-three-marathons-a-day-to-break-44yearold-new-zealand-record0 -
I followed this guy when it was happening, and I actually went for a run with him in January. Its a shame to see this sort of thing happening, both the fact he felt he had to be transported some of the way and the fall out. He was running for charity, but does that make it right? I remember seeing the update when he finished and that he had "beaten" the record and was so happy for him. Then when he retracted it, I thought that was big of him. Reading this doesn't entirely change my opinion, what he did was still pretty spectacular, but its disappointing its come to this.
and on that note, whats that website that tracks situations like this in marathons?
https://www.stuff.co.nz/sport/other-sports/110709861/driven-to-succeed-ultramarathon-runner-perry-newburns-sham-record-attempt
ETA on the back of that, this guy has announced he's going to attempt it. https://www.stuff.co.nz/national/110770546/running-three-marathons-a-day-to-break-44yearold-new-zealand-record
marathoninvestigation.com reports about questionable results or other racing stories or issues that typically involve some sort of cheating, unfair practice, etc.2 -
Kids are on holiday this week so different challenges but today both kids were in a club where I felt I could leave my son. The club was next to a council gym so went in there with a friend. Had a good workout and chalked up another 3 miles brining monthly total to 28. I not going to make my 40miles, but hopefully can make 30.9
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