February 2020 Monthly Running Challenge
Replies
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autumnblade75 wrote: »PastorVincent wrote: »autumnblade75 wrote: »To address fuel, for the others upthread. I played with some calculators yesterday, and It seems that I could have tried harder to fuel. I was shooting for replacing 25% of the calories I burn per mile, but I may have underestimated. The rule of thumb seems to be 30% of the calories. Translated to per hour, I SHOULD have been aiming for 160-180 calories. I was on target to hit 127 calories per hour. They were Hazelnut M&M's, and those 21 candies counted for 180 calories. Yes, a whole bottle of Gatorade. 32 ounces. 200 calories. Another 30-50 calories per hour should have made the magic happen? It's a small enough experiment. I can try again.
Make sure those calories are from simple carbs though. Try something like gummy bears maybe? Nuts are not the best food for quick energy replacement.
I'm thinking of just replacing all fluids with Gatorade. 32 oz per hour. I know I already mentioned that gummy bears little arms and legs are a choking hazard for me. The M&M's really hammered home the point that I breathe differently when I'm eating - I prefer to TASTE my food, and trying to hurry up and chew the suckers well enough to swallow them before I accidentally breathed chocolate actually kind of SUCKED.
Sorry, I missed your dislike of gummy bears, but that was just an example. For this to be effective you need simple carbs. Nuts are not simple carbs. I suggest you try something else. Experiment and see what works for you.
Plus that leaves more Gummy Bears for me, so it is a win-win, IMO5 -
My goals for 2020 are to stay injury free and healthy. I am also possibly going to try again for my first half marathon.
February goal : 70 miles
Plan goal: 76 miles
2/1 - 6 miles
2/3. - 3 miles
2/4 - 2 miles
2/5 - 2 miles
2/8 - 6.2 miles
2/10 - 3 miles
2/11 - 2 miles
Monthly total - 24.2 miles (3 miles behind)
I wanted 3 miles today but a few slips on the ice and a bathroom emergency changed my mind.
Races:
March 14:
St. Malachi 2 mile and 5 mile
May 16:
Cleveland Marathon Half and 5k
June 13 - 14:
Run and Ride Cedar Point 5k and Quarter Marathon
September 20:
Cleveland Hero's Run 5 miler
December 5:
Santa Hustle Cedar Point 5k9 -
autumnblade75 wrote: »PastorVincent wrote: »autumnblade75 wrote: »To address fuel, for the others upthread. I played with some calculators yesterday, and It seems that I could have tried harder to fuel. I was shooting for replacing 25% of the calories I burn per mile, but I may have underestimated. The rule of thumb seems to be 30% of the calories. Translated to per hour, I SHOULD have been aiming for 160-180 calories. I was on target to hit 127 calories per hour. They were Hazelnut M&M's, and those 21 candies counted for 180 calories. Yes, a whole bottle of Gatorade. 32 ounces. 200 calories. Another 30-50 calories per hour should have made the magic happen? It's a small enough experiment. I can try again.
Make sure those calories are from simple carbs though. Try something like gummy bears maybe? Nuts are not the best food for quick energy replacement.
I'm thinking of just replacing all fluids with Gatorade. 32 oz per hour. I know I already mentioned that gummy bears little arms and legs are a choking hazard for me. The M&M's really hammered home the point that I breathe differently when I'm eating - I prefer to TASTE my food, and trying to hurry up and chew the suckers well enough to swallow them before I accidentally breathed chocolate actually kind of SUCKED.
Are you running while eating? Maybe slow down or take a walk break. I was fueling my 16 milers with pretzels at about the 10 mile mark. I would usually take a walk break at this point. Before and after pretzels I used gu and chews. I plan to use pretzels and granola for the trails when I start building my miles back up with the gu and chews.
Maybe look into something other than gatorade? I used to drink that but I find some other stuff works better for me. There's so many options now.2 -
autumnblade75 wrote: »PastorVincent wrote: »autumnblade75 wrote: »To address fuel, for the others upthread. I played with some calculators yesterday, and It seems that I could have tried harder to fuel. I was shooting for replacing 25% of the calories I burn per mile, but I may have underestimated. The rule of thumb seems to be 30% of the calories. Translated to per hour, I SHOULD have been aiming for 160-180 calories. I was on target to hit 127 calories per hour. They were Hazelnut M&M's, and those 21 candies counted for 180 calories. Yes, a whole bottle of Gatorade. 32 ounces. 200 calories. Another 30-50 calories per hour should have made the magic happen? It's a small enough experiment. I can try again.
Make sure those calories are from simple carbs though. Try something like gummy bears maybe? Nuts are not the best food for quick energy replacement.
I'm thinking of just replacing all fluids with Gatorade. 32 oz per hour. I know I already mentioned that gummy bears little arms and legs are a choking hazard for me. The M&M's really hammered home the point that I breathe differently when I'm eating - I prefer to TASTE my food, and trying to hurry up and chew the suckers well enough to swallow them before I accidentally breathed chocolate actually kind of SUCKED.
Would something like Swedish Fish (maybe torn in half) work? Or Skittles?
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janejellyroll wrote: »autumnblade75 wrote: »PastorVincent wrote: »autumnblade75 wrote: »To address fuel, for the others upthread. I played with some calculators yesterday, and It seems that I could have tried harder to fuel. I was shooting for replacing 25% of the calories I burn per mile, but I may have underestimated. The rule of thumb seems to be 30% of the calories. Translated to per hour, I SHOULD have been aiming for 160-180 calories. I was on target to hit 127 calories per hour. They were Hazelnut M&M's, and those 21 candies counted for 180 calories. Yes, a whole bottle of Gatorade. 32 ounces. 200 calories. Another 30-50 calories per hour should have made the magic happen? It's a small enough experiment. I can try again.
Make sure those calories are from simple carbs though. Try something like gummy bears maybe? Nuts are not the best food for quick energy replacement.
I'm thinking of just replacing all fluids with Gatorade. 32 oz per hour. I know I already mentioned that gummy bears little arms and legs are a choking hazard for me. The M&M's really hammered home the point that I breathe differently when I'm eating - I prefer to TASTE my food, and trying to hurry up and chew the suckers well enough to swallow them before I accidentally breathed chocolate actually kind of SUCKED.
Would something like Swedish Fish (maybe torn in half) work? Or Skittles?
My wife uses mini-Swedishfish. Have to eat like 12 of them or something to get 1 serving, but they are much smaller.0 -
RunsOnEspresso wrote: »autumnblade75 wrote: »PastorVincent wrote: »autumnblade75 wrote: »To address fuel, for the others upthread. I played with some calculators yesterday, and It seems that I could have tried harder to fuel. I was shooting for replacing 25% of the calories I burn per mile, but I may have underestimated. The rule of thumb seems to be 30% of the calories. Translated to per hour, I SHOULD have been aiming for 160-180 calories. I was on target to hit 127 calories per hour. They were Hazelnut M&M's, and those 21 candies counted for 180 calories. Yes, a whole bottle of Gatorade. 32 ounces. 200 calories. Another 30-50 calories per hour should have made the magic happen? It's a small enough experiment. I can try again.
Make sure those calories are from simple carbs though. Try something like gummy bears maybe? Nuts are not the best food for quick energy replacement.
I'm thinking of just replacing all fluids with Gatorade. 32 oz per hour. I know I already mentioned that gummy bears little arms and legs are a choking hazard for me. The M&M's really hammered home the point that I breathe differently when I'm eating - I prefer to TASTE my food, and trying to hurry up and chew the suckers well enough to swallow them before I accidentally breathed chocolate actually kind of SUCKED.
Are you running while eating? Maybe slow down or take a walk break. I was fueling my 16 milers with pretzels at about the 10 mile mark. I would usually take a walk break at this point. Before and after pretzels I used gu and chews. I plan to use pretzels and granola for the trails when I start building my miles back up with the gu and chews.
Maybe look into something other than gatorade? I used to drink that but I find some other stuff works better for me. There's so many options now.
TailWind is highly recommended and many Marathon runners drink it as both all their fuel AND water AND electrolytes. Might be worth trying instead of trying to eat and run.1 -
PastorVincent wrote: »janejellyroll wrote: »autumnblade75 wrote: »PastorVincent wrote: »autumnblade75 wrote: »To address fuel, for the others upthread. I played with some calculators yesterday, and It seems that I could have tried harder to fuel. I was shooting for replacing 25% of the calories I burn per mile, but I may have underestimated. The rule of thumb seems to be 30% of the calories. Translated to per hour, I SHOULD have been aiming for 160-180 calories. I was on target to hit 127 calories per hour. They were Hazelnut M&M's, and those 21 candies counted for 180 calories. Yes, a whole bottle of Gatorade. 32 ounces. 200 calories. Another 30-50 calories per hour should have made the magic happen? It's a small enough experiment. I can try again.
Make sure those calories are from simple carbs though. Try something like gummy bears maybe? Nuts are not the best food for quick energy replacement.
I'm thinking of just replacing all fluids with Gatorade. 32 oz per hour. I know I already mentioned that gummy bears little arms and legs are a choking hazard for me. The M&M's really hammered home the point that I breathe differently when I'm eating - I prefer to TASTE my food, and trying to hurry up and chew the suckers well enough to swallow them before I accidentally breathed chocolate actually kind of SUCKED.
Would something like Swedish Fish (maybe torn in half) work? Or Skittles?
My wife uses mini-Swedishfish. Have to eat like 12 of them or something to get 1 serving, but they are much smaller.
Oh, I forgot about the minis. Yeah, I think those are a perfect size for running (for me, anyway).1 -
February Goal: 100 Miles
2/2: 10.05 miles
2/4: 6.02 miles
2/5: 2.10 miles
2/6: 3.52 miles
2/9: 10.10 miles
2/10: 6.31 miles
2/11: 6.31 miles
44.41/100 miles completed for February
154.67/1000 miles for Run the Year Team Pavement Pounders
It was not raining when I got up this morning so I went ahead and did my regular Tuesday run. I ran 6.3 miles again today, basically the same run as yesterday and it was a really good run. It was a little cooler than yesterday and I thought it might rain, but it never really did. About .5 miles in I felt a couple of drops and thought I might turn back, but after about a block they stopped so I just kept going figuring I could turn back if it started to rain. But it never did until I was about .25 miles from home. And then it was just a couple of more drops than at the beginning, but not really rain. Tomorrow morning has the highest chance of rain and I am planning to take a rest day. Even if it isn't raining I will still rest since I ran on Monday which is usually a rest day for me.
2020 races:
5/16/20: Run for 57th AHC Half Marathon7 -
This morning they announced on the radio, "Finally a break in the weather, there will be no snow or rain today," and it has been snowing for a good hour or two since they said that. Gotta love them trying to predict the future.9
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As expected it was raining this morning (still is), so hopped on the dreadmill. Plan was for 4.5 miles/ Had a warmup walk then set it at 10 min mile and Garmin says I'm doing 7 ish min/miles lol.
That is way off even with the "treadmill" setting on the watch. I finished at 4.62 miles per the treadmill, but my watch had me at 5.77! in 50 minutes! Hooray for my PR! Sigh. If only it were true.5 -
hamsterwheel6 wrote: »As expected it was raining this morning (still is), so hopped on the dreadmill. Plan was for 4.5 miles/ Had a warmup walk then set it at 10 min mile and Garmin says I'm doing 7 ish min/miles lol.
That is way off even with the "treadmill" setting on the watch. I finished at 4.62 miles per the treadmill, but my watch had me at 5.77! in 50 minutes! Hooray for my PR! Sigh. If only it were true.
If it is a Garmin you can calibrate the watch to be closer to your dreadmill, but without a footpod it will always have some variation off of the real value. Especially if you use the arm that has the watch on it to do stuff like drink from a water bottle, use a towel, or control your phone/dreadmill, and so on. It can only go by your arm swing, so anything that changes that, changes what it thinks you are doing.3 -
PastorVincent wrote: »hamsterwheel6 wrote: »As expected it was raining this morning (still is), so hopped on the dreadmill. Plan was for 4.5 miles/ Had a warmup walk then set it at 10 min mile and Garmin says I'm doing 7 ish min/miles lol.
That is way off even with the "treadmill" setting on the watch. I finished at 4.62 miles per the treadmill, but my watch had me at 5.77! in 50 minutes! Hooray for my PR! Sigh. If only it were true.
If it is a Garmin you can calibrate the watch to be closer to your dreadmill, but without a footpod it will always have some variation off of the real value. Especially if you use the arm that has the watch on it to do stuff like drink from a water bottle, use a towel, or control your phone/dreadmill, and so on. It can only go by your arm swing, so anything that changes that, changes what it thinks you are doing.
I'm really thinking of getting a footpod. I did calibrate the watch before I saved it, but all it does is take your time and distance and divides the final outcome. It doesn't change the lap times and or speeds.
I have it on my left wrist, but yes, the arm swings are what counts - I must be really swinging!2 -
PastorVincent wrote: »This morning they announced on the radio, "Finally a break in the weather, there will be no snow or rain today," and it has been snowing for a good hour or two since they said that. Gotta love them trying to predict the future.
I hope our can be just as wrong. The got storm Ciara right at the weekend and they are giving us storm Douglas for the upcoming weekend! The joys3 -
I'm old and retired, with few responsibilities. During golf season, I play Mondays and Thursdays, so they become my running rest days. During winter, my running rest days are Tuesdays and Fridays. I get to go to bed early, so I get plenty of sleep. So I just get up, drink a cup of black coffee, check my email, and run. It is a luxury to be able to do what I do, and I'm very grateful for that luxury.
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hamsterwheel6 wrote: »PastorVincent wrote: »hamsterwheel6 wrote: »As expected it was raining this morning (still is), so hopped on the dreadmill. Plan was for 4.5 miles/ Had a warmup walk then set it at 10 min mile and Garmin says I'm doing 7 ish min/miles lol.
That is way off even with the "treadmill" setting on the watch. I finished at 4.62 miles per the treadmill, but my watch had me at 5.77! in 50 minutes! Hooray for my PR! Sigh. If only it were true.
If it is a Garmin you can calibrate the watch to be closer to your dreadmill, but without a footpod it will always have some variation off of the real value. Especially if you use the arm that has the watch on it to do stuff like drink from a water bottle, use a towel, or control your phone/dreadmill, and so on. It can only go by your arm swing, so anything that changes that, changes what it thinks you are doing.
I'm really thinking of getting a footpod. I did calibrate the watch before I saved it, but all it does is take your time and distance and divides the final outcome. It doesn't change the lap times and or speeds.
I have it on my left wrist, but yes, the arm swings are what counts - I must be really swinging!
If you do, it will need to be calibrated despite Garmin's claims. DC Rainmaker has a page on his site on how to do it, it is pretty easy. You essentially run a known distance and use the result you get to get a number to feed into it. And once set it seems to say correct (assuming you turn off the auto-calibrate which is trash). I recently rechecked mine and it was still good.1 -
My running goals for 2020 are to build up endurance and speed while staying healthy. Strength goal - lose body fat and gain some muscle and work on flexibility.
February goal : 60 miles
Race: Cap 10K in April
Date/Distance:
2/1 - Yoga/strength day
2/2 – 7.1 miles
2/3 – Slow Flow Yoga
2/4 – 4.2 miles
2/5 – Walked 1.5 miles, Strength Circuit
2/6 – Ran 2.5 miles on treadmill, cycled at gym
2/7 – 3 miles
2/8 – Strength circuit, indoor cycle
2/9 – Walked 7 miles. Didn’t hurt too much and was nice to loosen up a bit.
2/10 – Yoga today, then PT (airrosti ) on the hip.
2/11 – walked 1.7 at Gym ( PT stretch routine) and treadmill/elliptical
Monthly total – 27 miles
Did my first airrosti session – hurt like a 🤬 but he found a lot of tightness between my flexor, psoas and IT band and over the bursa. Icing, rolling and no running till this weekend. Dreadmill is my new BFF. Hope to run while dear hubs does the Austin Half marathon. I’m his driver : )
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janejellyroll wrote: »autumnblade75 wrote: »PastorVincent wrote: »autumnblade75 wrote: »To address fuel, for the others upthread. I played with some calculators yesterday, and It seems that I could have tried harder to fuel. I was shooting for replacing 25% of the calories I burn per mile, but I may have underestimated. The rule of thumb seems to be 30% of the calories. Translated to per hour, I SHOULD have been aiming for 160-180 calories. I was on target to hit 127 calories per hour. They were Hazelnut M&M's, and those 21 candies counted for 180 calories. Yes, a whole bottle of Gatorade. 32 ounces. 200 calories. Another 30-50 calories per hour should have made the magic happen? It's a small enough experiment. I can try again.
Make sure those calories are from simple carbs though. Try something like gummy bears maybe? Nuts are not the best food for quick energy replacement.
I'm thinking of just replacing all fluids with Gatorade. 32 oz per hour. I know I already mentioned that gummy bears little arms and legs are a choking hazard for me. The M&M's really hammered home the point that I breathe differently when I'm eating - I prefer to TASTE my food, and trying to hurry up and chew the suckers well enough to swallow them before I accidentally breathed chocolate actually kind of SUCKED.
Would something like Swedish Fish (maybe torn in half) work? Or Skittles?
@autumnblade75 - Here is a pretty good article on fueling long runs with some examples of what you can use. Basically 45–90 grams of carbohydrates per hour or 80-100 calories every 20 minutes.
Like @RunsOnEspresso said there are so many options. Personally I can't stand GUs but I like the Shot Bloks and things like that. My favorite is SKRATCH Labs fruit chews as they are not as big or sticky gummy as the Shot Bloks. I also like their energy drink powders. I have tried several kinds and they are easier on my stomach. The key is to find what works for you and gives you enough fuel over the entire run.2 -
PastorVincent wrote: »hamsterwheel6 wrote: »PastorVincent wrote: »hamsterwheel6 wrote: »As expected it was raining this morning (still is), so hopped on the dreadmill. Plan was for 4.5 miles/ Had a warmup walk then set it at 10 min mile and Garmin says I'm doing 7 ish min/miles lol.
That is way off even with the "treadmill" setting on the watch. I finished at 4.62 miles per the treadmill, but my watch had me at 5.77! in 50 minutes! Hooray for my PR! Sigh. If only it were true.
If it is a Garmin you can calibrate the watch to be closer to your dreadmill, but without a footpod it will always have some variation off of the real value. Especially if you use the arm that has the watch on it to do stuff like drink from a water bottle, use a towel, or control your phone/dreadmill, and so on. It can only go by your arm swing, so anything that changes that, changes what it thinks you are doing.
I'm really thinking of getting a footpod. I did calibrate the watch before I saved it, but all it does is take your time and distance and divides the final outcome. It doesn't change the lap times and or speeds.
I have it on my left wrist, but yes, the arm swings are what counts - I must be really swinging!
If you do, it will need to be calibrated despite Garmin's claims. DC Rainmaker has a page on his site on how to do it, it is pretty easy. You essentially run a known distance and use the result you get to get a number to feed into it. And once set it seems to say correct (assuming you turn off the auto-calibrate which is trash). I recently rechecked mine and it was still good.
Thanks!0 -
2/1 - C25K week 4, day 2 complete
2/2 - walk/rest
2/3 - C25K week 4, day 3 complete
2/4 - walk/yoga
2/5 - walk/rest
2/6 - C25K week 5, day 1 complete
2/7 - walk/yoga
2/8 - C25K week 5, day 2 complete
2/9 - rest
2/10 - walk/rest
2/11 - C25K week 5, day 3 complete
I had planned to run yesterday, but I woke up feeling super exhausted, even though I'd just had a rest day. I'm trying to make sure to listen to my body, so I just walked instead. I tend to lose weight in whooshes, and I had a huge drop on the 10th - wonder if that has anything to do with it? I seem to remember having low energy on other whoosh days in the past.
Regardless, I woke up today feeling much better, and I successfully ran for 20 minutes! It felt great for the most part, but in the last minute or two I started to get some pretty painful abdominal cramps. They felt a lot like menstrual cramps, but it's not the right time for that. Tried some deep breathing and they eventually went away, but yikes - would like to avoid that in the future.10 -
janejellyroll wrote: »autumnblade75 wrote: »PastorVincent wrote: »autumnblade75 wrote: »To address fuel, for the others upthread. I played with some calculators yesterday, and It seems that I could have tried harder to fuel. I was shooting for replacing 25% of the calories I burn per mile, but I may have underestimated. The rule of thumb seems to be 30% of the calories. Translated to per hour, I SHOULD have been aiming for 160-180 calories. I was on target to hit 127 calories per hour. They were Hazelnut M&M's, and those 21 candies counted for 180 calories. Yes, a whole bottle of Gatorade. 32 ounces. 200 calories. Another 30-50 calories per hour should have made the magic happen? It's a small enough experiment. I can try again.
Make sure those calories are from simple carbs though. Try something like gummy bears maybe? Nuts are not the best food for quick energy replacement.
I'm thinking of just replacing all fluids with Gatorade. 32 oz per hour. I know I already mentioned that gummy bears little arms and legs are a choking hazard for me. The M&M's really hammered home the point that I breathe differently when I'm eating - I prefer to TASTE my food, and trying to hurry up and chew the suckers well enough to swallow them before I accidentally breathed chocolate actually kind of SUCKED.
Would something like Swedish Fish (maybe torn in half) work? Or Skittles?
I used to use Smarties. They’re pretty much straight sugar so as low calorie per carb as it gets, plus they absorb quickly since they basically explode into sugar powder if you chew them. As far as not being a choking hazard and being easy to eat while running, they worked really well for me.
@autumnblade75 I know it’s hard to wrap your head around but slowing down really does help when increasing mileage. If you can’t easily hold a conversation while running, you are going too fast. Speed comes later!6
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