JANUARY 2024 Monthly Running Challenge
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01.01 6°C 3.2km 27min 8:20/km 8 stride repeats
03.01 9°C 4.6km 40min 8:41/km slow
7.38km/80.5km
Well, that was totally shite. No idea why things were so bad, but I had to fight for every step this time. Oh well, maybe next time.7 -
January Goal: 125 miles
1/1: 3.26 miles
1/2: 6.02 miles
1/3: 6.26 miles
15.54/125 miles completed for January
It was warmer today at 41°F. It rained last night and the streets were pretty wet. My weather app said it was misty this morning and then foggy. I didn't really notice it starting out, but it was a little misty as I was getting home. It was a nice run though. I saw 2 deer at the soccer fields and managed to run 6.25 miles.
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First run of the 2024.
As it is winter I'm going to try mixing it up and do some lunchtime runs. I can stretch a lunch break and if I run close to my office, it's pretty efficient. This particular neighborhood isn't great for running. Anything :30 minutes or less is okay, but I just don't do well running along main thoroughfares, and places with lots of stoplight, and cars.
January Running Goal: 13 runs, 50 miles- Jan 3 - 1.2 miles
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@quilteryoyo i am 62 and raced in high school and college. Still run but slowly. Walked today and yesterday and will go for my first run of the year tomorrow. It is in the 20’s here which is great running weather for me.8
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kbrown1527 wrote: »What do your diets look like??
I’m struggling a lot with my diet. I’ve been eating higher protein and splitting my remaining macros between carbs and fat and that worked great with how much lifting I was doing. Then when I started researching diet for endurance/cardio based workouts it says to eat mostly carbs. When I eat more carbs I just get tired! They’re good carbs too.. rice, sweet potatoes, oatmeal etc.
Not sure if I should stick with it for a while or go back to what I was doing. Or adjust it until I get what I feel best eating.
Macros were 40p/30f/30c
Now 30p/25f/45c
I do 30p/25f/45c but I avoid most starch carbs like rice and white potatoes and pasta. This works for me.
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tarun_yadavA wrote: »2
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kbrown1527 wrote: »What do your diets look like??
Not sure if I should stick with it for a while or go back to what I was doing. Or adjust it until I get what I feel best eating.
This is what I end up doing. I don't really count calories or macros. I have been in maintenance for about 5 years and have a good routine. That said I adjust my diet throughout the year based on what I am doing. When I'm training and running more miles and more hard miles, I make sure to mix more carbs into every meal and eat a snack that's more carb heavy. The rest of the year when I'm running easier miles I tend to eat more protein as I find it keeps me full longer and it's easier to maintain my weight. Breakfast is the meal where I notice the most changes. Oatmeal/bagels versus egg based meals. And I switch my snacks up.6 -
Jan total: 15.3 miles
YTD: 15.3/1200 miles
1/1: 8 miles
1/3: 7.3 miles
After a cold, wet day yesterday the air smelled so fresh this morning. Didn't see any sun but it was a bit warmer. Saw some deer and a fox. Also, managed to fully run the hills, all 604 ft of them. Adaptation is happening.
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Wow, we are chatty this month. Only the 3rd of the month and we are already on page 5!!! 😳
Great that you can train on those hills @martaindale. That will help you on some of those uphill stretches during your upcoming race. You will be ready!!
6.2 miles this evening. Finally able to go outside for the 1st time in 2024. Started out slow, then did some fartleks for some speed work. Wasn't feeling great, so could have been much worse that it turned out. Ended up with a 8:01/mi pace.
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@kbrown1527 your macros look fine, but food / diet varies widely for every person. You really just have to experiment with what works best for you and try to stay consistent (enough) to make it work for you.
Good Luck!!!!
I agree with this but will add that it takes time for your body to adjust to the changes you make. So make a (small) macro change, try it for a couple of weeks, if you still feel tired or hungry then adjust a bit. I typically did 40, 40, 20 to get in the lower fat to keep the cholesterol numbers in line. I also always made sure to eat something before a run or workout (usually carb based like toast or oatmeal) and something after that is protein based (often a protein shake or smoothy). As others have said though, everyone is different and what works for me may not work for you.5 -
Morning all
Got in another 5 (09"56 pace).
@daria0919 glad I made you chuckle! 😊
On the whole Macro thing... Umm... Try to maintain a caloric deficit and protein grams. Calories - immediate: shift holiday weight, and then back to the pursuit of 175 lbs.
Protein - aim for 120g protein.
(80 kgs. ish! 😂 So aim for a 1 : 1.5 ratio of bodyweight in kgs to protein grams). Not too too fussed about carbs and fats provided I meet calories and protein goal.
Macro-wise... Probably sorts itself to something workable. 🤷 I think!
Challenge is protein in a vegetarian household. As you all know by now, ad nauseum, really only eat meat if I'm out (and drinking)... otherwise- Veggie most of the time. So about 35 (/120g) comes from Protein shakes.
Only so much you get from hummus-falafel and brown toast-ommelette etc etc7 -
@kbrown1527 I agree with what all the others have said- especially about allowing time for your body to get used to whatever tweak you are making in your diet.
I guess I follow more @martaindale ‘s approach. I adjust my diet with more/less intensive training and try to eat something with more protein after a run. I make my own energy bars that I eat in the morning before I go out. That way I’m never hungry or full on my morning runs and can concentrate on just existing in the run
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I was quite sore after my New Year’s run, so I took 2 days off and eased back into it yesterday with a 7.1km run.
Today I went on a different route, thinking it would be more dry with our current never-ending-rain-flooding weather we have had since before Christmas. It worked for most of the route until the complete path and shoulder became a 6 inch deep puddle for a good 400 meters. I trudged on, mostly concerned that my phone in my pocket might get wet from the splashing. And then, after reaching my turn around point, I trudged back through the deep puddle path. My feet may have been soaked but it was all-in-all a great 10.1km run and good fun.
So far 17.2km/200km for January.
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@kbrown1527 I
Today I went on a different route, thinking it would be more dry with our current never-ending-rain-flooding weather we have had since before Christmas. It worked for most of the route until the complete path and shoulder became a 6 inch deep puddle for a good 400 meters. I trudged on, mostly concerned that my phone in my pocket might get wet from the splashing. And then, after reaching my turn around point, I trudged back through the deep puddle path. My feet may have been soaked but it was all-in-all a great 10.1km run and good fun.
So far 17.2km/200km for January.
@Laurz9191 not selling the 'Trail routes over concrete roads' argument here lol
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Jan total: 21.3 miles
YTD: 21.3/1200 miles
1/1: 8 miles
1/3: 7.3 miles
1/4: 6 miles
Another cool and cloudy morning here. Saw lots of deer and 1 dog that I think broke loose from its yard. Luckily I think it was having a fun adventure being out and didn’t really mess with me, just ran past and gave me a low chuffy bark. I stopped in the road when I saw it and was so relieved when it went past. Looked to be a Doberman mix. Very Doberman looking but a bit bulkier than they usually are. Scared the crap out of me. O/w good run. I also ran into my neighbor and we made a plan to meet up for our run tomorrow morning. It will be good to catch up with her.
The plan today is to finish winterizing the house. We have some irrigation faucets scattered around the property that are fed from a well. We had one burst last year so we are taking some additional precautions this year. I’d rather not pay another $1k to repair something we barely use. And I might do a little landscaping management if the rain holds out.6 -
01.01 6°C 3.2km 27min 8:20/km 8 stride repeats
03.01 9°C 4.6km 40min 8:41/km slow
04.01 3°C 5.1km 43min 8:25/km slow-ish
12.94km/80.5km
This was somewhat better than yesterday. Still a lot of effort and not easy running as before Crimbo, but better.7 -
Thanks a lot for ur comments on my weight loss.
I got a 3.5 mile run yesterday evening and this evening my daughter wants me to go to gym with her so I’ll use the treadmill. Not been on one in years so this will be interesting & hopefully not like a scene in a comedy
02/01 3.52 miles
03/01 3.56 miles
Total 7.08/50 miles10 -
For those of you that have covid: don't run, don't even walk. Rest, the longer the better. New research published from Dutch researchers today that people with long covid basically wreck their mitochondria, and the more they try to to get over it by exercising, the worse it gets. And exercising while having covid increases the risk of long covid substantially. Thus slow down, sit at home, watch tv. You'll get your stamina back eventually.10
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@Laurz9191 not selling the 'Trail routes over concrete roads' argument here lol
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@tarun_yadavA You might be right
. It’s generally more of a cars/traffic vs. potential falling trees/mud choice and I suppose I still prefer the later. 4 -
02/01 3.52 miles
03/01 3.56 miles
04/01 3.50 miles
Total 10.58/50 miles
I survived the treadmill. The first 10 mins were shaky enough and then I found my stride. I was tempted to speed up for the last 10 min but said to myself Don’t push ur luck Marissa.10
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