February 2019 Monthly Running Challenge
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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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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.
There's an article there about the same story, a few articles back in the history.3 -
I'm still here, just not as much time lately to post.
2/25 - 7km run (6x800@5k pace w/200 recovery +1km cooldown) The recovery included setting up and demonstrating soccer drills for a miniature version of myself in the field inside the track.
2/26 - 21.8 km run, half of it really slow on trails. It was ok, but I felt slow today and had trouble getting into a rhythm. Next week I'll try to switch my days around so my long run isn't the day after speedwork. It didn't go well last week, either.Trails I tried out for the first time today.
RUNNING:
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Felt wonderful the first couple of miles, and then the hip, knee, and heel(idk where that one came from) pain kicked in. Maybe it’s my body telling me I’m not ready for a half just yet.
2/1: 3.5 miles
2/2: 5 miles
2/5: 4.3 miles
2/6: 2.2 miles
2/7: 3.5 miles
2/9: 5 miles
2/11: 0.5 miles
2/12: 3.75 miles
2/13: 2.25 miles
2/15: 4 miles
2/16: 6 miles
2/20: 4 miles
2/21: 2 miles
2/23: 4 miles
2/26: 4.5 miles
Cumulative total for February: 54.5/55 or 63.5 miles8 -
Here is the back of my HM shirt... 10 days and counting 20 -
amirahdaboss wrote: »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.
I have no idea what might be going on, but that stinks and I hope it gets better!2 -
2.3 miles today, because I got off work before PT office closed. I am going to look at a dreadmill someone is selling tomorrow. I don’t really want to pay as much as she is asking, but small town scarcity seems to demand a premium. So, I guess I will need to decide if it is a good enough treadmill, that it will be better to have it at home, then to pay to access the pt office for the next year.
ETA: 2.3 today = 13.6/30
Obviously, won’t make goal. But might have some things put in place to make meeting March goal more likely.7 -
I was itching to drive somewhere fun for a longer run today, and I wound up going to Harper's Ferry, WV (about 60-70 mins from where I am in Virginia) to run a super steep hilly trail there. I'd wanted to go to Shenandoah but a bunch of it is closed due to the ice/wind storms we've had recently.
I had gone to run hills, and boy did I ever! I did 1500 feet (450 meters) of elevation gain over 6 miles, at which point I had to call it quits instead of tacking on a second trail loop because it took so dang long to do the first loop! The hills were really long and steep -- which is fine -- and also rocky -- which is not fine. I couldn't really run up the hills because it was so steep, but then I could not run down either because it was too rocky. And then where the trail was nice, I'd get 10-20 running steps in before having to stop and climb over a felled tree or weave through some branches or something. Conditions weren't great, but it was a lovely sunny day and I still had a great time.
So.... since today ended up being so short miles-wise, I'll get some longer miles in tomorrow instead, and then probably do a group run or something Thursday evening to get to 200 miles for the month.
February miles:
2/1: 10.5 miles
2/2: 8 miles
2/3: 16.2 miles
2/4: 3.3 miles
2/5: 10 miles
2/6: 7 miles
2/7: Rest day
2/8: 18.2 miles
2/9: 10.2 miles
2/10: 2.3 miles
2/11: 5 miles
2/12: Rest
2/13: Rest
2/14: 8 miles
2/15: 10.5 miles
2/16: 6 miles
2/17: Lazy day
2/18: 5 miles
2/19: 10.2 miles
2/20: 5 miles
2/21: Rest day
2/22: 12 miles
2/23: 8 miles
2/24: 20 miles
2/25: 5 miles
2/26: 6 miles
February total: 186.4 miles
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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Lots of sunshine today, and Hal Higdon’s HM training plan gives the option of 2 mi or 30 min cross, so I stole away from work for a gorgeous lunchtime run. The conversation on this thread is a good reminder that I need to slow my easy runs down, though—so I’m grateful to all the experienced long distance runners for that! Tomorrow I’ll plan to slow down even more. Now I’m off for birthday dumplings with my 16 y.o. (oldest kid). Yum.
February goal: 40 mi
2/2 5.1 mi
2/4 3.1 mi (after snowboarding)
2/5 cross (4 hours snowboarding)
2/6 3.1 mi TM
2/7 rest
2/8 cross (45 min xcountry skiing)
2/9 4 mi TM (25 min xcountry skiing)
2/10 rest/cross (2.5 hours snowboarding)
2/11 3 mi TM
2/12 rest
2/13 3.5 mi TM
2/15 cross (oh so many Manhattan steps—20K?)
2/16 4.5 mi Central Park!
2/18 3.6 mi MA slusher
2/20 3.6 mi
2/23 5.3 mi
2/24 cross (3 hours snowboarding)
2/25 3.6 mi
2/26 2.3 mi
Feb total: 44.7 mi
Races:
3/16 Kirkland Shamrock Run 5K
5/6 Vancouver BMO Half Marathon?12 -
@amirahdaboss regarding hip pain, and all the other niggles you have going on: I recommend a pt visit and a somewhat regular massage if you can do it. The pt should be able to help you identify muscle imbalances and overly tight areas as well as potential chronic issues (I think everyone has them since I do, so that may not really apply). Then you can use the massage to get ahead of it and incorporate self massage and strengthening exercise from the one time pt visit. And develop a relationship with a pt in case you have other issues crop up.
Just my personal suggestions. Best of luck with it.3 -
Happy NYC Marathon Lottery Eve everyone!
Please cross all your fingers and toes for me. Apparently, I have less than a 15% chance....12
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