Author Topic: Run for your lives! The 2021 runners thread  (Read 5607 times)

Bumbles8

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Re: Run for your lives! The 2021 runners thread
« Reply #150 on: June 22, 2021, 10:38:51 AM »
Thanks for being welcoming.

I try to do all my runs during the week, and tend to have other activities during the weekend.   But managed to sneak in a run on Saturday to get to my weekly goal.  Missed my Friday run due to travel.

I have been really fortunate with pain/injuries so far.  I hope this continues for the rest of the year, fingers crossed.   Having mostly just managed minor aches that end up going away. 

The heat has added a whole other factor too!  Man, it slows me down.  And I used to do more running before work, but the runs have gotten long enough that they mess up the morning schedule.  And I just refuse to wake up before 4am for runs.

jambongris

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Re: Run for your lives! The 2021 runners thread
« Reply #151 on: June 22, 2021, 05:31:20 PM »
Any CityStriders here?

https://citystrides.com

If you log your runs using GPS you can upload your runs and it will keep track of how many of the streets youíve completed in any city that youíve run in.

Iím up to 7% of my city. My plan is to get all the streets within about 5k of my house as Iím not really interested in driving to other parts of the city just to collect streets.

Iím seeing parts of my neighbourhood that I was oblivious to before. Thereís so much to see out there. 

There are a few people that have 100% of my city completed, including a colleague of mine.

amberfocus

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Re: Run for your lives! The 2021 runners thread
« Reply #152 on: June 24, 2021, 12:11:18 PM »
I watched a bunch of videos of people trying to maintain Eliud Kipchogeís 2 hour marathon pace on a treadmill where you can set the treadmill to hold a specific pace. Iíd love to try that. (Iíve tried it outside but I canít hold a steady pace at that speed so itís hard to gauge if Iím going fast enough. Assuming that I can even run that fast!)

Could you try using a stopwatch on a 400m track? Just keep pace in 100m increments -- you'd have to cover it in 17 seconds for a 2 hour marathon. I'd personally prefer that to a treadmill, because I have never even tried to put a treadmill up to 13.1 mph (do they even go that high?!), and I'd be worried about flying off the back of it and hurting myself. Also, having high enough leg turnover to keep up with a treadmill belt moving beneath you is not exactly the same as actually propelling your whole body forward at the same pace, so doing it on the track would be a truer comparison, to boot.

As for the treadmill boredom question... I'm perfectly happy running in loops forever (either I'm spaced out in a meditative state, or I'm working too hard to care), so boredom on or off the treadmill is not an issue. But my main reason for wanting a treadmill is for backup in case of inclement weather. A blizzard can bury (or ice up) the local sidewalks, shoulders, trails, and track for many days. A long run scheduled during a summer heat wave can be very dangerous. If your feet get soaked through, you can wind up rubbing the skin right off your toes (ask me for my gross photos, I have them, LOL). And for the non-morning people among us, it's convenient to be able to run after dark without risking getting hit by a car, tripping on a curb, or eaten by a coyote.

Treadmills are also nice if your neighborhood has a lot of crosswalks or traffic. The incline feature lets you do hills if you don't have any of the appropriate grade nearby. (The opposite can also be true -- you can be surrounded by hills, but you just want to do some flats.) You can also watch TV while running, keep ample food/drink nearby, and take unlimited bathroom breaks. I believe the belt is also easier on your joints, at least compared to concrete/asphalt.

So there are plenty of reasons to go treadmill, but it's ultimately down to personal preference. But I'm totally with you on the stationary bike, though -- I can't stand them.

Epor

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Re: Run for your lives! The 2021 runners thread
« Reply #153 on: June 28, 2021, 07:21:59 AM »
Week 0: ~75kg, waking from a 6 mo winter hibernation.
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4: 75.8kg, 3r-1.5w, 5r-2.5w (20min) x6 days.
Week 5: 75.6kg, 5r-3w (20minx2days), 8r-5w (20minx2days), Non-Stop 20min run.

Week 6 goals: 5r-3w-8r-3w-5r (x2days) 10r-3w-10r (x2days), 22min jog (x2days).

brandon1827

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Re: Run for your lives! The 2021 runners thread
« Reply #154 on: June 28, 2021, 07:33:01 AM »
I still haven't been able to find any consistency with my running. I think it's because my next half is so far out. I'm hoping to get into a routine in the next couple of weeks and then settle into a full-blown training plan when I'm 16 weeks out from race day. Hope everyone else's running/training is going well.

jambongris

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Re: Run for your lives! The 2021 runners thread
« Reply #155 on: June 28, 2021, 09:10:42 AM »
I set new weekly and monthly distance records yesterday (63 km and 204 km).

My plan going forward is ~50 km/week with one run a week involving speed work and the rest being slow easy runs.

Not interested in following a training plan for now and I donít have any specific goals or upcoming races. Just looking to improve my aerobic fitness and to enjoy some long meditative runs outdoors.

Bumbles8

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Re: Run for your lives! The 2021 runners thread
« Reply #156 on: June 29, 2021, 07:39:00 AM »
I set new weekly and monthly distance records yesterday (63 km and 204 km).

My plan going forward is ~50 km/week with one run a week involving speed work and the rest being slow easy runs.

Not interested in following a training plan for now and I donít have any specific goals or upcoming races. Just looking to improve my aerobic fitness and to enjoy some long meditative runs outdoors.

This is pretty close to what Iím doing.  But no speed work.  And Iím hoping to level out where I am now - with just slightly higher mileage than listed.

Still yet to be seen if I can consistently fit 40 miles per week into my Monday - Friday.  I would assume I come up short one a month or so.  Maybe a planned taper week with lower mileage here and there.

I do have something I am training towards, but itís not running related.  But running is one of the best ways for me to build the aerobic base

Epor

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Re: Run for your lives! The 2021 runners thread
« Reply #157 on: July 13, 2021, 08:47:46 AM »
Week 0: ~75kg, waking from a 6 mo winter hibernation.
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4: 75.8kg, 3r-1.5w, 5r-2.5w (20min) x6 days.
Week 5: 75.6kg, 5r-3w (20minx2days), 8r-5w (20minx2days), Non-Stop 20min run.
Week 6: 75.5kg, got hurt on a wednesday (I fell and hurt my leg).
Week 6 repeat: 5r-3w-8r-3w-5r, 10r-3w-10r, 22min jog. I ran only 3 days due to injury.

Week 7 goals: 25 min jog non stop x6.

Epor

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Re: Run for your lives! The 2021 runners thread
« Reply #158 on: July 19, 2021, 11:54:37 AM »
Week 0: ~75kg, waking from a 6 mo winter hibernation.
Week 1: 75.2kg, 1min run - 1.5min walk (20min) x4 days.
Week 2: 74.7kg, 1.5min run - 2min walk (20min) x6 days.
Week 3: 75.5kg, 1.5r-1.5w, 3r-1.5w (20min) x6 days.
Week 4: 75.8kg, 3r-1.5w, 5r-2.5w (20min) x6 days.
Week 5: 75.6kg, 5r-3w (20minx2days), 8r-5w (20minx2days), Non-Stop 20min run.
Week 6: 75.5kg, got hurt on a wednesday (I fell and hurt my leg).
Week 6 repeat: 5r-3w-8r-3w-5r, 10r-3w-10r, 22min jog. I ran only 3 days due to injury.
Week 7 goals: 25 min jog non stop x6.

Week 7 was ok-ish. Could not quite run all six days for 25min non-stop. If my mornings were humid I had to walk a little.
Week 8 goals: 28min non-stop.

Bumbles8

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Re: Run for your lives! The 2021 runners thread
« Reply #159 on: July 19, 2021, 01:15:16 PM »
Good job Epor.  Making progress

The last two weeks have not gone to plan.  Legs have not been feeling it and Iíve been super busy.  27 and 26 mile week. 

Going to be another crazy busy week but may be able to sneak in a run early Saturday if lucky.  Hoping for at least 30+.  The 40/week is definitely aggressive

brandon1827

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Re: Run for your lives! The 2021 runners thread
« Reply #160 on: July 20, 2021, 09:40:55 AM »
Nice work everyone.

I'm in week 6 of my beginner running program. So far the longest run we've done is 25 minutes and I seemed to manage that okay. One thing that has been a revelation to me during this program that I never realized before in all my years of running is the mindset of running with as little effort as possible. It seems intuitive to me know that it's clicked in my head, but I always just ran hard and would sometimes be wiped out after. Now I've been focusing on an efficient running form (relaxed shoulders, arms swinging from the elbows, heart rate at 77 or below) and it's making a world of difference for me. I always used to be of the mind that I needed to go hard all the time...but I'm learning that running "easy" can get me to my goals and I'll be in much better shape. It's just doing the same thing consistently over and over that seems to be yielding results for me now and I'm a bit stunned by it, lol

jrhampt

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Re: Run for your lives! The 2021 runners thread
« Reply #161 on: July 20, 2021, 12:09:34 PM »
Nice work everyone.

I'm in week 6 of my beginner running program. So far the longest run we've done is 25 minutes and I seemed to manage that okay. One thing that has been a revelation to me during this program that I never realized before in all my years of running is the mindset of running with as little effort as possible. It seems intuitive to me know that it's clicked in my head, but I always just ran hard and would sometimes be wiped out after. Now I've been focusing on an efficient running form (relaxed shoulders, arms swinging from the elbows, heart rate at 77 or below) and it's making a world of difference for me. I always used to be of the mind that I needed to go hard all the time...but I'm learning that running "easy" can get me to my goals and I'll be in much better shape. It's just doing the same thing consistently over and over that seems to be yielding results for me now and I'm a bit stunned by it, lol

How do you get your heart rate that low when you run?? 

jambongris

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Re: Run for your lives! The 2021 runners thread
« Reply #162 on: July 20, 2021, 12:29:10 PM »
Nice work everyone.

I'm in week 6 of my beginner running program. So far the longest run we've done is 25 minutes and I seemed to manage that okay. One thing that has been a revelation to me during this program that I never realized before in all my years of running is the mindset of running with as little effort as possible. It seems intuitive to me know that it's clicked in my head, but I always just ran hard and would sometimes be wiped out after. Now I've been focusing on an efficient running form (relaxed shoulders, arms swinging from the elbows, heart rate at 77 or below) and it's making a world of difference for me. I always used to be of the mind that I needed to go hard all the time...but I'm learning that running "easy" can get me to my goals and I'll be in much better shape. It's just doing the same thing consistently over and over that seems to be yielding results for me now and I'm a bit stunned by it, lol

How do you get your heart rate that low when you run??
77 is crazy low. My walking heart rate is in the low 80s (resting HR in the mid 50s).

My easy runs are around 6:45/km in order to keep my heart rate below 145.

I started out with the same mindset as brandon1827. I thought runners went all out every time - injuries taught me the error of my ways. Now I relish my long slow meditative runs.
« Last Edit: July 20, 2021, 12:39:58 PM by jambongris »

brandon1827

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Re: Run for your lives! The 2021 runners thread
« Reply #163 on: July 20, 2021, 02:12:54 PM »
Okay...so I'm going to blame this on brain fog from getting up at 4:00 a.m. the day I posted that. I had the number 77 stuck in my head. While that was the correct number, it was in the totally incorrect context. What the trainer was talking about was 77% of your max heart rate...not a heart rate of 77...I'm an idiot, lol. That should make much more sense. It does to me after a full night's sleep.

Like @jambongris I suffered injuries in the past and throughout training, I'd end up getting to race day with a myriad of aches and pains and just thought that was how I was supposed to feel. Trying to focus on my effort level/heart rate is helping me tremendously...and those long, slow, consistent runs day after day are making me feel like I could run forever.
« Last Edit: July 21, 2021, 07:37:21 AM by brandon1827 »

jambongris

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Re: Run for your lives! The 2021 runners thread
« Reply #164 on: July 21, 2021, 10:16:38 AM »
Okay...so I'm going to blame this on brain fog from getting up at 4:00 a.m. the day I posted that. I had the number 77 stuck in my head. While that was the correct number, it was in the totally incorrect context. What the trainer was talking about was 77% of your max heart rate...not a heart rate of 77...I'm an idiot, lol. That should make much more sense. It does to me after a full night's sleep.


That aligns with what I understand. My slow runs, where I keep my heart rate below ~150, are at around 77% of my max HR.

RunningintoFI

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Re: Run for your lives! The 2021 runners thread
« Reply #165 on: July 21, 2021, 08:07:20 PM »
I wish I had found this thread a while back as running is my favorite thing to do and something I can discuss WAY too much! For context, I have been a consistent runner (3-5 days/week) for 18 years now and have gone through the gambit of speed, distances, and injuries. 

A couple tips that I have learned throughout the years that I think are relevant for everyone. 

In my experience, if you want to run faster in the moment, the place to focus is your arms instead of your legs.  Your arms are actually driving all of your momentum while running and if you pay attention, your arm form falls apart usually before everything else does.  You want to finish a race strong?? Focus on pumping the daylights out of your arms - your legs will follow. 

My two favorite speed workouts are unbelievably simple but that has what made them stick for years. 

1 minute repeats with 1 minute active recovery between speed sections.  I love this cuz I can pick whatever pace I'm shooting for - 1 mile, 5k race, 8k, etc. - and run it over and over while still getting a good run out of it.  Added bonus - your run goes much faster because you are only thinking about surviving 1 minute instead of 30+. 

30s-20s-10s with 2 minute active recovery windows.  This workout is scalable for distance but I do it around 5k and 10k training typically.  So 30 seconds at 5k race pace, followed immediately by 20 seconds at 2 mile pace and 10 seconds at 1 mile or all out pace.  This forces your body to learn how to adjust pace at various points on short notice.  Great for building up finishing strength.

The last best piece of advice I have ever gotten for running/racing is to remember that 90% of your races are probably going to suck.  It is really hard to get the confluence of all variables to line up perfectly on race day.  But you need to approach 100% of your races like they are going to be the 10% that you crush.  This means that you will get the best results if you go out aiming to run the best time of your life and see how your body responds in the race.  If it just isn't a 10% day, then you tried and there is nothing to regret. 

How I apply the above is running every 5K I participate in like it is a 2 mile race.  I go out trying to run the best 2 miles of my life and then endure whatever I can for the last 1.12 miles.  Disclaimer - you will feel like death most of the time doing this, but when it hits, you will feel like an Olympic champion. 

Sorry for the long list of things but I seriously love running and could type out a whole book here.  I love the process and thinking how friggin amazing it is to be able to float through the air for those temporary moments between foot steps.  Keep on lacing up those shoes!

brooklynmoney

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Re: Run for your lives! The 2021 runners thread
« Reply #166 on: July 21, 2021, 08:20:12 PM »
I just finished running 8 10Ks in a row in crazy heat and humidity (for a good cause). Running makes you do crazy things in my experience haha. I get addicted to it.

brandon1827

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Re: Run for your lives! The 2021 runners thread
« Reply #167 on: July 22, 2021, 06:53:35 AM »
Welcome @RunningintoFI ! You definitely sound like an experienced runner, glad to have you with us!

@brooklynmoney You ran 8-10Ks? Like 48 miles? Damn!

jrhampt

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Re: Run for your lives! The 2021 runners thread
« Reply #168 on: July 23, 2021, 11:24:22 AM »
Okay...so I'm going to blame this on brain fog from getting up at 4:00 a.m. the day I posted that. I had the number 77 stuck in my head. While that was the correct number, it was in the totally incorrect context. What the trainer was talking about was 77% of your max heart rate...not a heart rate of 77...I'm an idiot, lol. That should make much more sense. It does to me after a full night's sleep.


That aligns with what I understand. My slow runs, where I keep my heart rate below ~150, are at around 77% of my max HR.

Ha, ok that makes more sense.  My running heart rate is usually around 150/160.