The Running Thread - 2016

[CheapRunnerMike]

Edit*
QOTD: What is your next goal race?

Ironman Mont Tremblant in August...2.4 mile swim/112 mile bike/26.2 mile run. What have I gotten myself into???

 

[LSUlakes]

Ironman Mont Tremblant in August...2.4 mile swim/112 mile bike/26.2 mile run. What have I gotten myself into???

A lot of quality time alone to ponder the meaning of life... I hear the marathon is somehow easier after all of the warm ups. Lol

 

[opusone]

Ironman Mont Tremblant in August...2.4 mile swim/112 mile bike/26.2 mile run. What have I gotten myself into???

Nice! I did one of those, although it was 14 years ago… one of the most exciting and memorable days of my life. You are going to have a blast!!

Just in case my wife reads this, our wedding and birth of kiddos score higher.

 

[camaker]

QOTD: What is your next goal race?

Raleigh City of Oaks Marathon (Nov 6th)

After having an absolute blast running my first marathon very slowly and recovering from injury at WDWMW as part of Goofy this year I want to see what I can accomplish healthy and trained. I must say that "I just want to run one marathon to see if I can" intention went out the window really quickly!

 

[GreatLakes]

QOTD: What is your next goal race?

I'm ding my first real trail race after work on Friday. I did do a few races off-road by accident in the past because they weren't listed as trail races but they were totally flat and were more like running on a dirt road than a trail.

I just started doing trail runs about a month ago and boy are they different. The first run included about 100 steps which isn't something I am used to. My pace was about 100 seconds/mile slower than a road run.

Beyond that I'd like to run another sub 1:30 half this year. It has been a few years since I have been under 1:30 thanks to some injuries and some generally crappy races thrown in there.

 

[roxymama]

Attqotd: I'm thinking speed goals are not my huge focus this year and it's more like new distance/challenges are. So my next goal is to do my challenge weekend 7/16 & 7/17 with 5k then 10k back to back. I still don't have a strategy yet, oops (lil injury set me back) so I'm thinking it's not going to be an "A" race anymore when talking about speed, etc. But my 15k on 10/30..that's gonna for sure be a big "A" race for me with serious focus on training!

 

[Krynn]

I'm ding my first real trail race after work on Friday. I did do a few races off-road by accident in the past because they weren't listed as trail races but they were totally flat and were more like running on a dirt road than a trail.

I just started doing trail runs about a month ago and boy are they different. The first run included about 100 steps which isn't something I am used to. My pace was about 100 seconds/mile slower than a road run.

Beyond that I'd like to run another sub 1:30 half this year. It has been a few years since I have been under 1:30 thanks to some injuries and some generally crappy races thrown in there.

Am I right in assuming that you are running the Down and Dirty 5 miler? I'm signed up to run it but I'm totally chickening out and not doing it. Are you running with the Crooked River trail club? I've run with them the last 2 Thursday nights and it is way harder than I thought it would be, but so much fun!

 

[DopeyBadger]

The MOOV also measures forward-back leg swing and foot strike impact. I haven't really focused on those, but I was curious if any of you think that really matters. My strike impact is usually always high and I just don't think I should try to change that. The couple of times I did try to change it, I was sore for a week. Just seems like a bad idea.

Here are my thoughts, from an efficiency standpoint the less swing you have in your legs forward and backwards presumably the less you would have to fight gravity. You would expend extra energy the further you kick your leg back and the further it moves forward because you have to fight the force of gravity in each direction. However, I'm not sure it's that simple. Because I believe that the more you swing your leg back and forward the more power you're likely to generate in each step. So I think for all of us the amount of leg swing is probably proportional to the race you're competing in. Shorter races have more leg swing because they require more power. Longer races have less leg swing because they require less power and more conservancy of energy (thus the more efficient running style of less leg swing probably works best). Of course, the elites break the mold because they have massive leg swing even in the marathon, but I'd guess that's a function of them running 4:30 min/miles.

As for foot strike impact, I've got to believe that the faster and lighter the foot step the better. Although I've never seen or heard of a discussion of foot strike impact as a running variable so I can't say for sure.

QOTD: What is your next goal race?

My next race is my local 10K next weekend. I've never run a non-Disney challenge 10K, so I'm ready to see what I can do. This 10K race will serve as my fitness test. If I am able to beat my estimated 10K time, then I will likely adjust my marathon training paces for the last 15 weeks of the cycle.

However, my "A" goal race for the year is my marathon in October, Lakefront Marathon in Milwaukee. Everything I've been doing all year has been working towards this particular race. This will likely be my last non-Disney marathon before my first BQ attempt in Fall 2017. So this will be an interesting test for me. I'm ready to push myself to the limit.

At work this afternoon they starts a ~5 week challenge. Its to see who can gain lean body mass. I see two ways of doing this, lose fat to get my fat/muscle ratio higher or to gain muscle. Since its nearly impossible to do both at the same time, I would go with diet being the easiest way to do this. To measure in I was required to get on a scale with no shoe or socks. It stats its a Tanita Body Composition Analyzer. You give them some basic info like height and age and it gives the following: BMI-25.1 (I find this to be high for me) Weight 211.5, BMR - 2152kcal(Calories I burn at rest?) Fat 16.6%, Fat mass 35lbs. It says my desired range for fat% is 8-20 and fat mass is 15.5-44lbs. So looks like I am in the acceptable range there but have some room to improve.

Anyone with any experience on these metrics, could you tell me more about what it means or suggest?

BMR is your Basal Metabolic Rate. My understanding is if you did absolutely nothing all day your body would burn 2152 kcal. So given your current BMR, if you were to consume 2,152 kcal and lie in bed you wouldn't gain any weight. Over time though your BMR would probably change based on your fitness level if you never moved. My understanding of weight gain is that every 3500 kcal is worth a pound. So if you were to burn 1,000 kcal running and your normal daily activities and added it to your BMR of 2,152 then your total kcal expenditure is 3,152 kcal. For every 3,500 kcal you are deficient from this number you will lose one pound. Say you only ate 2,500 kcals on this day, then you'd have a deficit of 652 kcal. So, 3500/652= 5.4 days. This is the number of days following this procedure that you would lose one pound. Outside of an unknown medical condition, this is the simplistic way to measure weight loss goals. Personally for me though, I've found trying to lose weight intentionally and get faster as a runner doesn't work.

 

[GreatLakes]

Am I right in assuming that you are running the Down and Dirty 5 miler? I'm signed up to run it but I'm totally chickening out and not doing it. Are you running with the Crooked River trail club? I've run with them the last 2 Thursday nights and it is way harder than I thought it would be, but so much fun!

That's the one. I don't run with any clubs, just solo. It is a lot harder on the trails but hard in a different way than doing a fast road run. Have you done any of the Western Reserve trail races? I assume we are on our own for water and there isn't a water stop but I am not 100% on that. I have a Nathan handheld 10oz bottle I got last year so I'll bring it just in case.

I may do the Muddy Paws in July. There is a cycling event that same day and I will do either that event or the Muddy Paws 5 Miler once I find out what one of my friends wants to do. I was hoping my wife would do the 2 miler with our dog but it turns out it's too hot for him to run in the summer months.

 

[Waiting2goback]

I totally high five random runners. I make a habit of it at turnaround sections during races especially, but have been known to throw the hand up in the air even on regular runs through the park. Love starting my mornings with your inspiration pics too @Waiting2goback, keep them coming!

Mike, I am glad someone is enjoying them other than me. I rarely see anyone when I run so no high fives for me.

This thread moves so fast that it kind of intimidates me, but I am going to try and join in and keep up!

Welcome. No need to be intimidated, most of us don't bite. The thread moves fast sometimes but it is a great group of people and a lot of useful info shared.

At work this afternoon they starts a ~5 week challenge. Its to see who can gain lean body mass. I see two ways of doing this, lose fat to get my fat/muscle ratio higher or to gain muscle. Since its nearly impossible to do both at the same time, I would go with diet being the easiest way to do this. To measure in I was required to get on a scale with no shoe or socks. It stats its a Tanita Body Composition Analyzer. You give them some basic info like height and age and it gives the following: BMI-25.1 (I find this to be high for me) Weight 211.5, BMR - 2152kcal(Calories I burn at rest?) Fat 16.6%, Fat mass 35lbs. It says my desired range for fat% is 8-20 and fat mass is 15.5-44lbs. So looks like I am in the acceptable range there but have some room to improve.

Anyone with any experience on these metrics, could you tell me more about what it means or suggest?

How tall are you, you didn't say? The BMI is high, you are technically considered "fat" with that BMI if I remember correctly. BMR is the amount of calories you burn throughout a normal day, yes. Elite athletes generally have single digit BF % so I don't think you are doing to bad there at all. You BF% and your BMI don't seem to line up very well. I am assuming the fat mass is just how many lbs of fat you are carrying on your body.


QOTD: My next goal race was my next race. It is the BAA 10K on 6/26. My training hasn't been what I wanted because of my ankle so I am not expecting the best times. But, every race is a goal race for me so this one was a hard one to answer.

 

[Waiting2goback]

 

[LSUlakes]

Mike, I am glad someone is enjoying them other than me. I rarely see anyone when I run so no high fives for me.




Welcome. No need to be intimidated, most of us don't bite. The thread moves fast sometimes but it is a great group of people and a lot of useful info shared.




How tall are you, you didn't say? The BMI is high, you are technically considered "fat" with that BMI if I remember correctly. BMR is the amount of calories you burn throughout a normal day, yes. Elite athletes generally have single digit BF % so I don't think you are doing to bad there at all. You BF% and your BMI don't seem to line up very well. I am assuming the fat mass is just how many lbs of fat you are carrying on your body.


QOTD: My next goal race was my next race. It is the BAA 10K on 6/26. My training hasn't been what I wanted because of my ankle so I am not expecting the best times. But, every race is a goal race for me so this one was a hard one to answer.

6'-5", that's why I think the BMI is off a little...

 

[Waiting2goback]

6'-5", that's why I think the BMI is off a little...

I certainly don't think you are overweight then at all. That's weird. You weigh less than me but your 7" taller.

 

[CherieFran]

QOTD: What is your next goal race?

I'm signed up for a 5K in late July that I am hoping to PR. I think that will be pretty weather-dependent because (1) July and (2) evening race.

My major goal race on the horizon is the Navy-Air Force half marathon in September. I ran (and PR'd) it two years ago. That is still my PR, and I am really hoping to shave a few more minutes off that time.

 

[Krynn]

That's the one. I don't run with any clubs, just solo. It is a lot harder on the trails but hard in a different way than doing a fast road run. Have you done any of the Western Reserve trail races? I assume we are on our own for water and there isn't a water stop but I am not 100% on that. I have a Nathan handheld 10oz bottle I got last year so I'll bring it just in case.

I may do the Muddy Paws in July. There is a cycling event that same day and I will do either that event or the Muddy Paws 5 Miler once I find out what one of my friends wants to do. I was hoping my wife would do the 2 miler with our dog but it turns out it's too hot for him to run in the summer months.

The last two weeks were the first times that I've ever run with anyone else. The club meets in CVNP every Thursday night, last week we ran the Down and Dirty course and it was tough. I ran my first trail 3 weeks ago so it is all new to me. I don't know if there will be any water stops but I do know that they are going to have 2 kegs of Summer Shandy at the after party! Good luck and have fun!

 

[baxter24]

Edit*
QOTD: What is your next goal race?.

I don't have any races planned unit the Bull City Race Fest half in October and the Richmond half in November. I would like to be able to run them in 2:10 or under. Thought about adding another race for this summer but after a local 15k race last weekend, I think I am good. Not a fan of running long distances in the heat these days!

 

[croach]

The last two weeks were the first times that I've ever run with anyone else. The club meets in CVNP every Thursday night, last week we ran the Down and Dirty course and it was tough. I ran my first trail 3 weeks ago so it is all new to me. I don't know if there will be any water stops but I do know that they are going to have 2 kegs of Summer Shandy at the after party! Good luck and have fun!

Two kegs of Summer Shandy?? Where's this race again?

 

[rteetz]

QOTD: What is your next goal race?

Well my dopey goal is to just to finish lol. I haven't set any major goals for my races that I have done other than to have fun and finish. So far I have succeeded in that.

 

[GreatLakes]

Two kegs of Summer Shandy?? Where's this race again?

Peninsula, OH

 

[dis_or_dat]

ATTQOTD: My "A" race would be the rebel challenge - I hope I get in. No PR goals - just enjoy the atmosphere. Hope I'm not hyping it in my mind too much.

My "B" race is a Half in February. Hope to PR it.

Also I'm going to try for a good POT in a 10k in October to use for rebel challenge. So I guess that would technically be my next race goal.