ILX running running thread

that's a convenient way to carry foodstuffs when you're running

time for a break

http://www.newsoftheworld.co.uk/multimedia/archive/00023/cbb_tina_516_23000a.jpg

I've actually had part of a toenail treated so it doesn't grow because of a persistent ingrown toenail. This has not affected my ultra marathoning times.

I got to 75 miles for October yesterday, completing all three of my goals for the month. I'm not sure what I should do for the rest of the month, I'd like to run more miles next month, so I don't want to set the bar to high in a month that will have some crappy weather.

And October is over. My best running month ever. I can't wait to try and beat all my numbers in November.

Total miles: 100.01 miles

Number of runs completed: 17

Active time: 15 hours 5 minutes 12 seconds

Average pace: 9:03 per mile

Average speed: 6.25 mph

Average distance per run: 5.88 miles

Longest run: 13.1 miles

Shortest run: 2 miles

Most consecutive days ran: 5 days

Most miles in a week: 25.47 miles

inspiring!

siiiick! I'm going to start doing that w/cycling

ran tonight, just a quick two miles before dinner, felt good

Nice one Jeff. 16 miler for me today in hideous weather - thick fog, rain coming down like bullets, and a furious headwind that felt like it was trying to rip the shirt from my shoulders. Last two miles were so bad, just wanted to lay down in a ditch to die. Knees are a bit shot, headphones have died of drowning again.

I killed my Shuffle running in the rain the other night... It's the clip on version, so I had to order a refurb.

This is me for most of October, think I'm missing the first week:

Runs Logged - 18
Miles Logged - 129.9
Time - 17:01:00
Average Pace - 8:54
Fastest Pace - 6:54
Average Weight - 11st 3.6lb
Average BMI - 21.4%
Easy running - 68%
Steady running - 20%
Hard running - 12%

Obviously been shying away from faster runs, need to start working on that.

http://lsadpainting2009.com/artists/cainneachlennon/imgs/imgs4.jpg

uh sorry

Hey, Plax is back! Hope things are going well.

For November, I want to do more intervals and hills (well, hill. There's only one that's close to me in Chicago). Also, I think I could stand to be about 15 pounds lighter, but that ain't going to happen anytime soon.

Sure it will if you keep putting in the miles.

tipping away! xp

i have been doing intervals for the past few weeks, trying to break through a weight plateau. i realized this week, as i cut through a park, that trails are so much more comfortable than sidewalk/pavement, so i'm thinking of exploring more area parks in the next few weeks. also realized that uphills are not bothering my shins as much as downhills, so i think i will try to be less timid about them from now on.

Are your shin troubles getting any better yet?

somewhat. i stuck to elliptical and stationary bike for like 2 weeks until i couldn't take it any more and then eased back into running. i still get some pains, but i think it is slowly getting better. stretching helps a little but it's an awkard place to try to stretch, and not pushing too hard is something i try to remember. i try to alternate days running and using the elliptical trainer, but i've started to really hate the elliptical. it's frustrating! i can't do the distances i want, and i get really antsy.

I've really taken a step back in terms of speeds and distances in the switch to morning running, I'm much slower and stiffer and eager to get home and warm up in the morning. Also more likely to look outside, decide the weather looks grim, and go back to sleep, which is why I didn't make the 75 mile monthly goal (ended at 71). I'm sure November weather will remain a challenge but I hope the time change and lighter early mornings will help, I'd just like to really establish a 20 mile a week base next month.

i actually decided i don't mind the rain at all, but i get really paranoid about slipping on wet leaves or wet metal.

i don't mind running in the rain late in the day but somehow i can rarely force myself to get out of bed and do it! wet leaves can be slippery, but it's going to be a real problem with ice, i think.

i ran for 30 mins today, second run this week. debating whether to start running again. i just... man it feels good to me for about 15 minutes out of any run, then i just barely tolerate it.

i shld stay around and get inspired

what i like is that it is pretty time efficient.

back on with a mile and a half to two miles for the past three days, gonna move at this pace for the rest of the month and amp up REAL slow this time.

Just bought a heart monitor so I can be a bit more scientific in my training. Gonna try and find out my max heart rate on the run home tonight, slightly concerned though that my heart will actually physically explode.

oh man i've wanted one for a long time! someday.

getting a lot better at the looooooong hill on my route. it's good.

On long hills I just try and relax as much as possible, and just be patient.

yeah and loosen my legs

yeah, i just slow down.

had my first decent morning run this year (standard for "decent" being "i didn't hate it and want to die"). maybe because i'm getting used to the change, maybe because i took some ibuprofen for an unrelated problem before i left...my fingers are crossed that more and more will be like this.

Shit, that didn't go too well. Was trying to find my max heart rate by the following method:

Run hard as possible for 3 mins
Jog for 2 mins
Run hard as possible for another 3 mins
Your heart rate should hit its maximum at the end of the second hard run

Wanted to give it my all, so I went totally Usain in the brane on the first 400 metres and then I just completely blew up. Terrible pace judgement, didn't realise how tired my legs were after a couple of hard weeks. Gave up on that method, and then just tried to max by putting in a hard burst whenever I felt like I wasn't going to die for the rest of the way home. Topped out at a miserable 161 bpm. If you take 220 minus your age as an approximation of your MHR, my result would give me the reading of a 59 year old. Har bloody har. Need to try again with fresh legs.

Never really thought about it before, but I always assumed that it was MHR that was a limiting factor in how hard you could go, when actually it's how hard you can go that determines the MHR you can achieve. Sort of. Isn't it? Hunter would know this stuff maybe?

can u get a heart rate test at ur GP?

yr max HR is 220 minus yr age

(roughly, which is all you really need, probably)

my run was really fun today!

from what i remember 85% is a good place to be for training and progressing, right?

thereabouts: 70-85% of MHR

i was told to shoot for 85% in the first part of workout, then slowly bring it down. it's the slowly bringing it down thing that's hard for me... as soon as i stop exerting the effort to get it to 85%, it likes to drop really fast? i guess that means i should just work harder during the 'not exerting max effort' periods.

did more squats yesterday (3x30, and wide squats 3x20). hamstrings fkn killing me again

This thing I have says:

ZONE 1 TEMPERATE ZONE Easy / Recovery (60% - 70%)

Weight loss (best zone for burning fat)
Builds basic level of fitness for beginners
Recovery from over-training
Warm-ups
Conditions body for long distances

ZONE 2 AEROBIC ZONE Steady (70% - 80%)

Improves aerobic fitness
Develops healthy heart
Weight management

ZONE 3 ANAEROBIC THRSHOLD Tempo, Hill Sessions, Race (80% - 90%)

Increases overall peformance level

ZONE 4 REDLINE ZONE Intervals (bursts) (90% - 100%)

Develops speed over short distances
CAUTION: Only train in this zone for a few minutes at a time.

How do you do yr squats Coz

?

yeah, 85% is pretty serious work iirc; best to dip into unles you're in competition or have put in the time to build to that level.

https://www.youtube.com/watch?v=GWvJ14cwwKU

https://www.youtube.com/watch?v=lME9o74sTTg

(I do the squats minus the chair)

Ah those wide squats would definitely kill me. Should do more of this stuff, really need to get into doing some abs and back stuff most of all.

i do squats w/ a ball between me and the wall. sometimes with a bar holding some weight (bar slides on frame, no ball).