January 2020 Monthly Running Challenge
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TheMrWobbly wrote: »
Intersted in that form for shin splints @Scott6255 if you have the podcast link?
It was the Runner's Connect "Run to the Top" podcast episode "Start With Your Big Toe and Get Those Feet Involved for Better Running: Jay Dicharry". Don't know what app you use to listen to podcast, but here is the link on the web. Some of it is a promotion for his Mobo training board, so take from that what you want.2 -
emmamcgarity wrote: »Camaramandy648 wrote: »PastorVincent wrote: »Camaramandy648 wrote: »And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
I am not sure I understand what your question is. Can you ask it again using different words?
@PastorVincent how do i get faster, lol. Even at 12 minutes outside, I am struggling. A few weeks ago it was easier - and it IS getting easier - but it still feels like maybe 85% effort. It is hard to sustain, ESPECIALLY outside. On the treadmill- not so much. But the treadmill isn’t good training for an outdoor marathon in Nashville.
It could be that I’m not trying as hard as I think I am. Maybe I just need to go outside with a focus on speed play. Which actually sounds awful today.
If you are struggling at 12 slow down to 13 or or 14 or even slower. Run at conversational pace for your training runs. As you build endurance your conversational pace will get faster on its own. When I was doing the 10k trainer I had to go as slow as 16 just to get through it and build my cardio base. Once I built up more endurance most of my training runs were around 13. Once I started training with a group class my training runs landed around 11.
Are you following a training plan? Do you have an upcoming race?
@emmamcgarity yes! I finished C25K and am now doing the 10K trainer while incorporating long runs on the weekends - marathon April 25!!!!
This is all good advice! I have a really short stride and i don’t know how to change that so I’ll be still running at 14 or sixteen minutes. Sixteen minutes for me is walking really fast.
I’m trying to get my pace down because I think the time limit for the marathon is 6 hours!3 -
PerfectlyImperfectLife wrote: »Just found this group and I could use some help with accountability, so here goes!
Just starting back up with running after having done a couple of triathlons about 10 years ago. The running seems to have been correlated with lower back pain that has been with me ever since (likely due to tight hip flexors). I hated the running part so I wasn't sad to give it up, but I've always wanted to like running, so I decided to try again recently. Found the None 2 Run program and decided to give it another go.
Unfortunately, I was really dumb on the first run and didn't stretch out beforehand and ended up with some really weird hip pain. I ran a few more times after that, but decided to give myself some time to heal. I've now decided it's time to try again, but the spectre of that hip pain has me a bit anxious.
Anyway, my goal for January is to stretch every day and to stick with the None 2 Run plan, so interval running 3 times a week on Sundays, Tuesdays, and Fridays. With a slightly longer term goal of running a 5k in my neighborhood at the end of March.
Hopefully having this group to report to will helpe keep going!
Welcome!1 -
Camaramandy648 wrote: »emmamcgarity wrote: »Camaramandy648 wrote: »PastorVincent wrote: »Camaramandy648 wrote: »And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
I am not sure I understand what your question is. Can you ask it again using different words?
@PastorVincent how do i get faster, lol. Even at 12 minutes outside, I am struggling. A few weeks ago it was easier - and it IS getting easier - but it still feels like maybe 85% effort. It is hard to sustain, ESPECIALLY outside. On the treadmill- not so much. But the treadmill isn’t good training for an outdoor marathon in Nashville.
It could be that I’m not trying as hard as I think I am. Maybe I just need to go outside with a focus on speed play. Which actually sounds awful today.
If you are struggling at 12 slow down to 13 or or 14 or even slower. Run at conversational pace for your training runs. As you build endurance your conversational pace will get faster on its own. When I was doing the 10k trainer I had to go as slow as 16 just to get through it and build my cardio base. Once I built up more endurance most of my training runs were around 13. Once I started training with a group class my training runs landed around 11.
Are you following a training plan? Do you have an upcoming race?
@emmamcgarity yes! I finished C25K and am now doing the 10K trainer while incorporating long runs on the weekends - marathon April 25!!!!
This is all good advice! I have a really short stride and i don’t know how to change that so I’ll be still running at 14 or sixteen minutes. Sixteen minutes for me is walking really fast.
I’m trying to get my pace down because I think the time limit for the marathon is 6 hours!
Do you have a specific training plan you are following for the marathon? I haven’t run a marathon but based on the plans I’ve read 14 miles might be too far for you right now for a long run. Are you almost done with the 10k trainer?1 -
emmamcgarity wrote: »Camaramandy648 wrote: »emmamcgarity wrote: »Camaramandy648 wrote: »PastorVincent wrote: »Camaramandy648 wrote: »And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
I am not sure I understand what your question is. Can you ask it again using different words?
@PastorVincent how do i get faster, lol. Even at 12 minutes outside, I am struggling. A few weeks ago it was easier - and it IS getting easier - but it still feels like maybe 85% effort. It is hard to sustain, ESPECIALLY outside. On the treadmill- not so much. But the treadmill isn’t good training for an outdoor marathon in Nashville.
It could be that I’m not trying as hard as I think I am. Maybe I just need to go outside with a focus on speed play. Which actually sounds awful today.
If you are struggling at 12 slow down to 13 or or 14 or even slower. Run at conversational pace for your training runs. As you build endurance your conversational pace will get faster on its own. When I was doing the 10k trainer I had to go as slow as 16 just to get through it and build my cardio base. Once I built up more endurance most of my training runs were around 13. Once I started training with a group class my training runs landed around 11.
Are you following a training plan? Do you have an upcoming race?
@emmamcgarity yes! I finished C25K and am now doing the 10K trainer while incorporating long runs on the weekends - marathon April 25!!!!
This is all good advice! I have a really short stride and i don’t know how to change that so I’ll be still running at 14 or sixteen minutes. Sixteen minutes for me is walking really fast.
I’m trying to get my pace down because I think the time limit for the marathon is 6 hours!
Do you have a specific training plan you are following for the marathon? I haven’t run a marathon but based on the plans I’ve read 14 miles might be too far for you right now for a long run. Are you almost done with the 10k trainer?
@emmamcgarity yep! I have a 24 week marathon schedule that I have been incorporating as well. I’m sure I’ve made this much more difficult on myself that I should have, but I’ve found that if I don’t have something pushing me - even a box to check to say I completed that day’s run, it is hard to feel like I should get out. So I have all these little goals to reach on my way to the big one. According to the marathon plan, I’m exactly where I should be in terms of distance. According to the 10K trainer, I’m just doing ten minute running intervals with 1 minute walking in between, just coming off running the full 5k distance with no walking.
Upcoming weekend is 15 miles followed by a cutback week.
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Camaramandy648 wrote: »emmamcgarity wrote: »Camaramandy648 wrote: »emmamcgarity wrote: »Camaramandy648 wrote: »PastorVincent wrote: »Camaramandy648 wrote: »And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
I am not sure I understand what your question is. Can you ask it again using different words?
@PastorVincent how do i get faster, lol. Even at 12 minutes outside, I am struggling. A few weeks ago it was easier - and it IS getting easier - but it still feels like maybe 85% effort. It is hard to sustain, ESPECIALLY outside. On the treadmill- not so much. But the treadmill isn’t good training for an outdoor marathon in Nashville.
It could be that I’m not trying as hard as I think I am. Maybe I just need to go outside with a focus on speed play. Which actually sounds awful today.
If you are struggling at 12 slow down to 13 or or 14 or even slower. Run at conversational pace for your training runs. As you build endurance your conversational pace will get faster on its own. When I was doing the 10k trainer I had to go as slow as 16 just to get through it and build my cardio base. Once I built up more endurance most of my training runs were around 13. Once I started training with a group class my training runs landed around 11.
Are you following a training plan? Do you have an upcoming race?
@emmamcgarity yes! I finished C25K and am now doing the 10K trainer while incorporating long runs on the weekends - marathon April 25!!!!
This is all good advice! I have a really short stride and i don’t know how to change that so I’ll be still running at 14 or sixteen minutes. Sixteen minutes for me is walking really fast.
I’m trying to get my pace down because I think the time limit for the marathon is 6 hours!
Do you have a specific training plan you are following for the marathon? I haven’t run a marathon but based on the plans I’ve read 14 miles might be too far for you right now for a long run. Are you almost done with the 10k trainer?
@emmamcgarity yep! I have a 24 week marathon schedule that I have been incorporating as well. I’m sure I’ve made this much more difficult on myself that I should have, but I’ve found that if I don’t have something pushing me - even a box to check to say I completed that day’s run, it is hard to feel like I should get out. So I have all these little goals to reach on my way to the big one. According to the marathon plan, I’m exactly where I should be in terms of distance. According to the 10K trainer, I’m just doing ten minute running intervals with 1 minute walking in between, just coming off running the full 5k distance with no walking.
Upcoming weekend is 15 miles followed by a cutback week.
Are you doing the 10k trainer in addition to your marathon plan? Or are you counting the miles from the 10k trainer in your marathon plan?
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@emmamcgarity i am counting the 10K miles in the marathon plan. For instance if tomorrow I run six miles, I will do the first three or four with the 10K trainer in my ear and then finish out the rest as part of the marathon schedule.2
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Camaramandy648 wrote: »@emmamcgarity i am counting the 10K miles in the marathon plan. For instance if tomorrow I run six miles, I will do the first three or four with the 10K trainer in my ear and then finish out the rest as part of the marathon schedule.
Thanks for clarifying. Are you using a specific walk/run intervals strategy? Or are you walking when overtired from running? (I am also someone that does well with a plan or a list of boxes to check. I do think slowing down is going to help significantly, but you might want to table to 10k trainer for now if it’s clouding your marathon plan).
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Camaramandy648 wrote: »1-1 8k slow + resistance bands
1-2 7k slow + yoga
1-3 rest + resistance bands
1-4 7k slow + yoga
1-5 8k slow
January Total: 30k
January Goal: 135k
Cloudy and 30 degrees F today. Footing was treacherous, with some snow on top of ice or just ice in a lot of the less traveled places, so I stayed mostly on the road.
The Twelve Runs of Christmas
On the ninth run of Christmas, my workout gave to me:
Nine walkers walking;
Eight hip tweaks twangin';
Seven sparrows chirping;
Six frozen fingers;
Five trillion snowflakes;
Four wind gusts;
Three calf cramps;
Two frozen ponds;
And a small niggle in my left knee.
Next year when you pop in here claiming your December 2020 mileage, what accomplishments will you have made?
Return to a good running weight of 175 lbs
Run at least 4 5k races
Get a 5k PR
Average at least 138k per month, to meet my Run the Year pledge of 1,020 miles
Run the Year Team: Pavement Pounders
@Tramboman i am telling you, I TRIED making up a song yesterday but my brain was crazy from the running high after. Here’s what I got, though it is terrible
On the something run of Christmas,
My running gave to me:
One shin splint
Two gorgeous deer
And a child’s hat stuck in a high tree
On the second half of running my workout let me see
A strange man lurking
Lots of playing kids
And the sun setting all around me
I’m not great at this ....
Rhyming is like running: few have the gift of greatness, so we just do the best we can.6 -
1/1 - Skipped
1/2 - 4 miles regular pace
1/3 - Weights
1/4 - 5.5 easy treadmill miles in an hour.
1/5 - 11.32 miles in 1:34:37 (pace of 8:22/mile)
January To-Date / Goal = 20.82 / 105 miles. I've recovered pretty much all of the four miles I missed with my New Year's hangover to get back on track.
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emmamcgarity wrote: »Camaramandy648 wrote: »@emmamcgarity i am counting the 10K miles in the marathon plan. For instance if tomorrow I run six miles, I will do the first three or four with the 10K trainer in my ear and then finish out the rest as part of the marathon schedule.
Thanks for clarifying. Are you using a specific walk/run intervals strategy? Or are you walking when overtired from running? (I am also someone that does well with a plan or a list of boxes to check. I do think slowing down is going to help significantly, but you might want to table to 10k trainer for now if it’s clouding your marathon plan).
@emmamcgarry1888 that’s another thing - my marathon plan just has # of miles per running day- no specified pace or intervals. I think it would serve me better if i had a better plan for it, aside from just getting the miles in0 -
Made it out for my first None 2 Run run this morning. It was very chilly and slightly wet, but still beautiful out and I enjoyed it. I'm hoping if I can enjoy running in the rain, I can keep up my motivation over the next rainy month in the beautiful PNW!
I made my January goals a bit more firm:
1. 40 miles (run or walk)..........3.6mi
2. 12 runs................................1
3. Stretch x31..........................5
4. Strength training x4.............0
5. Yoga x4...............................0
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@johnisrunning good job!!!!0
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Camaramandy648 wrote: »emmamcgarity wrote: »Camaramandy648 wrote: »@emmamcgarity i am counting the 10K miles in the marathon plan. For instance if tomorrow I run six miles, I will do the first three or four with the 10K trainer in my ear and then finish out the rest as part of the marathon schedule.
Thanks for clarifying. Are you using a specific walk/run intervals strategy? Or are you walking when overtired from running? (I am also someone that does well with a plan or a list of boxes to check. I do think slowing down is going to help significantly, but you might want to table to 10k trainer for now if it’s clouding your marathon plan).
@emmamcgarry1888 that’s another thing - my marathon plan just has # of miles per running day- no specified pace or intervals. I think it would serve me better if i had a better plan for it, aside from just getting the miles in
The training plan my running group used with marathoners had a pace chart that appears to be from Jack Daniels. My “Believe Journal” (which is amazing btw) also includes a pace chart. I would think if you just continue to train at conversational pace you’ll build up your endurance. And that to me seems more important than pace in this situation. I’d save the speedwork for shorter runs maybe once a week. What is your current 5k race time? I could look it up on the chart from my run club if you like.
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Glad I found this group- love LOVE reading all your posts!
Dec 30- Jan 5: start up week was pretty good. Managed to get in 5 walk/runs, plus today’s first LSD run of 10.5 km.
This next week I hope to bump my duration times each day so I manage 5km a Trek, and Sunday’s to 13km🤞11 -
Hello runners! I’ve been lurking but still running, so congratulations, condolences, and hugs where appropriate (especially @katharmonic - I hope your gym friend is okay!).
December wrapped up a mixed second year of running. On paper, my biggest accomplishment was probably my sub-30 5k in March, of which I remain quite proud. In reality, my biggest accomplishment was making it through a much more challenging running year than my first. In 2018, everything seemed to go smoothly - no injuries, PRs right and left, and big hopes for more in 2019. But then came nasty weather, a string of knee, hip, and shin pains, month after months of missed mileage goals, multiple DNSes, and nary a PR in sight. I regained 35 pounds from my 2018 low, and I still feel @mobycarp’s absence from this group keenly.
But there were other accomplishments this year. After all that garbage, I still am proud to call myself a runner. I ran at least 20 miles every month but February, maxing out at 55 miles in August. I ran socially much more than previously: a 10k with my sister and brother-in-law, my third ever half marathon in September with a good friend, and my first six miles on a trail with @7lenny7. I ran ten miles with my dad following on a bike, and brought him and my step-mom along to cheer for a 5k. In November my best law school friend suggested we start running together, and yesterday was our third weekend run with plans to keep it going as often as possible.
Thursday was my first run of 2020, and it was a pretty good one! I ran 2.23 miles to the gym, the slightly extended route along the lakes which is much nicer than the 1.5 mile direct route. We had an unseasonably warm December, with a significant amount of ice and melt, which might feel nice, but makes for difficult running conditions on city streets. Of 11 runs in December, seven were either to or from the gym, all but one of those along the direct route, which is highly trafficked and kept clearest of ice. I ended December with 26.29 miles, for a 2019 total of 375.19.
Yesterday my husband dropped me off at my friend’s house and we ran a mile and a half around her home lake, walking the last couple of miles. After visiting for a while and drinking some hot chocolate, I took off to run six miles home. It had been sunny earlier but could feel the temperature dropping on my way home, and was slightly underdressed for almost an hour and a half outside in the mid-20s. I ended up needing to take several walk breaks on what passes for hills in Minneapolis, which did not help with keeping warm. Still, I made it, and that felt amazing.
I’m reluctant to set overly specific goals for the year or even the month. I am currently on the eighth straight day of closing my Apple Watch exercise ring (at least 30 minutes of activity or logged workouts) and want to see how long I can keep that streak going. I’ve been doing yoga on days I don’t run, lift, or shovel snow, and that’s largely felt great. I’d like to get another half marathon in eventually this year, but there are lots of options and for now I’m not going to stress about it.
My goals for now are to run 3-4 times a week, building mileage to around 17 miles per week, lift 2-3 times a week, and do at least 15 minutes of yoga per day. Basically the same goals I was aiming for all last year. My first race of 2020 is the Securian Winter Run 10k in three weeks - right now I’m feeling pretty good about that one.13 -
Camaramandy648 wrote: »PastorVincent wrote: »Camaramandy648 wrote: »And about pace: I wouldn’t even know how to build it up/ cut it back. Tips? Strategies?
I am not sure I understand what your question is. Can you ask it again using different words?
@PastorVincent how do i get faster, lol. Even at 12 minutes outside, I am struggling. A few weeks ago it was easier - and it IS getting easier - but it still feels like maybe 85% effort. It is hard to sustain, ESPECIALLY outside. On the treadmill- not so much. But the treadmill isn’t good training for an outdoor marathon in Nashville.
It could be that I’m not trying as hard as I think I am. Maybe I just need to go outside with a focus on speed play. Which actually sounds awful today.
I saw you had a thread of replies on this, but let me ask this, is this your first marathon? I think it is. In that case, do not worry about pace.
Your primary goal right now should be TIME ON FEET. The biggest barrier most people face when running a marathon is going the full distance. Conquer that before you worry about pace. Pace will come naturally if you just ignore it. It will come much faster if you target it in your training of course, but right now that is not the biggest barrier to success you face. Running for 5 or 6 hours in a single event is.
Knock one giant down at a time.
As mentioned above: Run mostly at "conversational pace" whatever that is for the day, weather and such you are currently in. If you want to push yourself, pick your shortest planed run, every other week, and push the pace a little.
But really, "time on feet" is the best thing for you to focus on right now.
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Camaramandy648 wrote: »@johnisrunning good job!!!!
Thanks!0 -
1/1 7.41 miles
1/2 7.25 miles, crazy laps
1/3 7.38 miles, crazy laps
1/4 7.05 miles, crazy laps
1/5 13.35 miles, 615 days
Right, left, right, left...one foot in front of the other, rinse, repeat13
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