Running daily update.. because I need to post this publicly for incentive... - Dallas-Mavs.com Forums

Murphy3 · 03-15-2011, 09:50 AM

Basically, I'm shooting for 100 miles each in March, April, and May. I need to post my results somewhere for incentive.. If I post it publicly, I'm a little less likely to not reach my goal. I feel very confident in my ability to do this.... At some point next month, I'm going to run in a half marathon (not sure of the date). But, basically I need to get in shape and stay in shape instead of getting in great shape and then slacking off for a couple of months..

So, I'm already half way into the month, but here we go:

3/1 - 3.25
3/2 - 3.5
3/3 - rest
3/4 - rest
3/5 - 6.00
3/6 - 3.5
3/7 - 3.0
3/8 - 3.6 - hill run
3/9 - 4.0 - interval run
3/10 - rest
3/11 - 1.55 - ate BBQ that night and I was struggling
3/12 - 8.00
3/13 - 4.5
3/14 - 3.5 (very slow - recovery run)

Murphy3 · 03-15-2011, 09:52 AM

My plans are to run 100+ miles this month while ramping up to a half marathon.. After I run that, I'll use the next month and a half working on increasing my pace. By that time, I should be more than happy with my pace... So, I plan on starting Insanity mixed with distance running starting in June.

ShaggyDirk · 03-15-2011, 03:24 PM

How will "Insanity" help you run a half-marathon? Or just running in general?

Murphy3 · 03-15-2011, 04:22 PM

Sorry, by that time, I'll have already ran the half marathon. I'm running it in mid April.. but, after the HM, I'm going to concentrate on increasing my pace for my distance running. By the end of May, I should be to where I want to be right now. So, to mix things up, I'll throw in Insanity along with a reduced running schedule starting in June.

tcat075 · 03-15-2011, 07:45 PM

But was the BBQ worth it?

Murphy3 · 03-15-2011, 08:02 PM

It was pretty good... small place in ..not sure if it's Keller or not. Called Big Barn or Red Barn .. or Big Red Barn.

tcat075 · 03-15-2011, 08:11 PM

Quote:

Originally Posted by Murphy3

It was pretty good... small place in ..not sure if it's Keller or not. Called Big Barn or Red Barn .. or Big Red Barn.

Alright, cool. Just checking. Would have really sucked if it was tough and fatty, with too sweet not spicy BBQ sauce. Talk about piling on when you're already down...

Murphy3 · 03-15-2011, 10:52 PM

Spicy BBQ sauce...
anyways, just ran a 5k with half mile warm up and half mile cool down.
4.05 miles..

Murphy3 · 03-17-2011, 08:35 AM

3 mile hill run last night

Murphy3 · 03-17-2011, 08:39 AM

3/1 - 3.25
3/2 - 3.5
3/3 - rest
3/4 - rest
3/5 - 6.00
3/6 - 3.5
3/7 - 3.0
3/8 - 3.6 - hill run
3/9 - 4.0 - interval run
3/10 - rest
3/11 - 1.55 - ate BBQ that night and I was struggling
3/12 - 8.00
3/13 - 4.5
3/14 - 3.5 (very slow - recovery run)
3/15 - 4.05 mile run
3/16 - 3.00 mile hill run

51.45 miles so far this month through 16 days
3.22 mile per day so far
48.55 miles to go
3.24 - average needed per day to reach 100 miles

Murphy3 · 03-19-2011, 01:03 PM

3/17 - off
3/18 - 4 mile
3/19 - 3 mile interval run

Murphy3 · 03-21-2011, 07:57 AM

3/20 - 5.3 mile run

Ninkobei · 03-21-2011, 11:27 AM

RIP Murph's knees. How we barely knew ye.

Murphy3 · 03-21-2011, 01:36 PM

I really don't know alot of distance runners that have knee problems. I know that's a common perception.. but, they feel good.. You should probably be worrying about my feet and my chronic plantar fasciitis issues.

dude1394 · 03-21-2011, 03:29 PM

Murph. How do you determine when you will run a longer distance? I have a 5k path and the best I can do is either run it or stop and walk some days. Or do you pre-determine the distance?

Also those 8milers? Was that a planned stretch and how did it go.

Murphy3 · 03-22-2011, 08:49 AM

This is the first time that I'm actually running with any sort of plan. And yes, my plan has changed throughout the course of this month a bit. I'm running 5-6 times a week. My week should include:

1-2 interval runs
1 long slow run
1 hill run
1 recovery run
1 four mile run at my projected half marathon pace

So yes, the long runs are planned. Sometimes I might run a little more..sometimes a little less. Sometimes life happens and I'm forced to cut it short for some reason or another.

But, here's my plan for this week:

Monday - interval run
An interval run is where you do alot of work that'll help you increase your speed. For instance, if someone were projected to run a half marathon at a 6.0 mph pace, they might run an interval that looks like this:

1/2 mile warm up at a 5.5 mph pace
1/2 mile at 7.5 mph pace
4:00 recovery at 5.0-5.5 mph pace
1/2 mile at 7.5 mph pace
4:00 recovery at 5.0-5.5 mph pace
1/2 mile at 7.5 mph pace
4:00 recovery at 5.0-5.5 mph pace
1/2 mile at 7.5 mph pace
4:00-5:00 cooldown at an incrementally slower pace.

This is kinda what my interval training looked like when I was getting back into running after a month or two.

Tuesaday
Hill Run
3.6-4.0 miles on a hilly course.. Push it hard going up the hills and recover coming down the hills

Wednesday
Repeat of interval run

Thursday
If I can, I'll run 4 miles at a 6.5 mph pace or so. I don't know how much I'll have in the tank after 3 hard runs in a row. If I have to, I might just have my recovery run here where I basically put in 4 miles or so at 5.5 pace.

Friday - off

Saturday - This is where I hope to get my long run in.
10 miles at 6 mph pace or so. If I need to go slower.. I will. If I feel as though I can easily go faster, I will. The point is to stretch out the distance but not to wear yourself out too much. I'm in training, so I don't want to burn myself out for the rest of the week. I'll save that out for the actual half marathon.

Sunday - I'll either run my recovery run here or I'll run 4 miles at a 6.5 mph pace. This just depends on what I was able to run on Thursday.

So, that's basically what my week is planned to look like. I don't know whether or not it'll happen exactly as planned, but that is the plan.

Seriously, if you need any advice for your 5k plan, let me know. One of the biggest mistakes that people can make is to push it too hard too quickly especially when just starting out. I can definitely draw you up a workout that's based upon what's best for your situation. I'm not an expert, but it's not too hard to come up with a realistic running plan.

And for the record, it's generally not considered a good idea to have 2 interval runs during the week. But, I'm kinda trying to make some big improvements the last couple of weeks before my half marathon. Probably not the smartest thing on my end, but my legs feel fine so I don't mind pushing it just a little bit more.

dude1394 · 03-22-2011, 06:16 PM

Thanks murph. I'm just running 4/5 times a week. Usually a 5k at a moderate pace. Not really looking to do much more than get out there.

Murphy3 · 03-22-2011, 09:28 PM

Well, honestly, that's the most important thing. From the studies that I've read, your chances of heart attack reduce significantly getting out there and exercising for 30 minute 4-5 times a week. If you go out and run 20 miles a week, your risk takes a huge drop. If you run 40 miles a week..another huge drop.

Honestly, that's one of the big reasons why I'm out there. My father passed away in December from a heart attack.. It was his 6th or 7th. His first heart attack destroyed basically half of his heart muscle. I don't want my life to end up like that. His quality of life his last 15-20 years was greatly diminished.

Murphy3 · 03-22-2011, 09:29 PM

3/21 - 5 miles
3/22 - 4 miles

Murphy3 · 03-24-2011, 08:51 AM

3/23 - 4 miles at my 5k pace.

bernardos70 · 03-24-2011, 11:17 AM

I'm awful at running. Are you running on a thread mill? What speed is your 5k pace? Granted, I try not to do the thread mill by itself, I jump from that to the bike or the elliptical or the rowing machine, but I still don't think I could do 10 miles at 6.5mph. I need more cardio. How long have you been running? (P.S.: I know this thread isn't about me).

Murphy3 · 03-24-2011, 01:07 PM

I have a True z5.4 treadmill at home. I do a run or two on it a week. I also run on the treadmill at my gym. Yesterday, I ran on the indoor track at my gym. When I run my hill runs, I run around my block at home. It's basically a .30 mile track. My house is towards the bottom of the hill. I also pick random courses outside from time to time. Near my house, there's a good 6 mile bicycle/runner trail. I'll run on that from time to time as well.

My 5k time is around 25:00. I'm not sure exactly what it is. I'm not a speed burner by any stretch. I'd like to be under 24:00 by the end of the year. But, it's not a goal that I really push myself for. I suppose if I trained for it, I could probably break 23:00, but I seriously doubt I could do much better. When I was younger, I could run it under 20:00, but that's been awhile. Right now, I'm more interested in running 13.1 under 1 hour and 50 minutes.

Murphy3 · 03-29-2011, 09:32 AM

3/24 - off
3/25 - off
3/26 - 5.3 miles
3/27 - 4.05 miles
3/28 - 5 miles (interval run)

dude1394 · 03-29-2011, 11:11 AM

I have a treadmill at home as well but usually try to run outside. BUT I'm starting to get a little leary about it as I get older. I have heard of at least 2 people who basically dropped dead while running. Heart had to be re-started. If they had been outside they wouldn't have made it, but since they were in a gym, they had some paddles and got them right back up.

They are back on the treadmill...

Even at my home I'm wondering if anyone would notice I was a dead guy, I may need to get a treadmill that has an alarm on it if the emergency chord is pulled.

Murphy3 · 03-29-2011, 01:52 PM

With all activity, you chances of heart attack increase. But, your chances increase much much higher if your not active. The statistics are pretty staggering with how much health benefit you get when you run 20 miles a week..

bernardos70 · 03-29-2011, 03:42 PM

I see your numbers about the health benefits of running a certain number of miles, so I decided to look it up:

http://www.runningplanet.com/trainin...ve-longer.html

Very interesting that:

Quote:

You do not have to limit yourself to 40 miles. You will continue to accrue fitness and race performance benefits up to about 75 or more miles per week. But, research has shown that health and life extension benefits begin to drop off sharply after about 40 miles per week.

Interesting. It might get me running more than the measly 2 miles I run (then again, I do do other cardio-type exercises, such as rowing [on a machine]).

Murphy3 · 03-30-2011, 07:30 AM

I actually didn't have time to post the numbers... But yeah, the 40 mile thing is what I have always heard. Personally, I don't have alot of interest to do so. I'll probably top out of 30 or so. I really don't have the patience to run longer than that during the day. Plus, I personally think it's more beneficial to do my running and mix in a different type of workout as well.

Anyways, I ran 5.00 miles yesterday.

92bDad · 03-30-2011, 11:17 AM

Murph,

when I get some down time, I'll check in with you. I managed to get my 1st ever 1/2 marathon in this past weekend, in the Dallas Rock-N-Roll "Susan G Kolmen for the Cure" event. I was pleased to first finish and 2nd to get in just under my goal.

I ran a 2:26:06 ... then my leg cramped up...

My training consisted of Cardio and Weights over the past year and a half. I've gone from 261 pounds down to 178 pounds...

That 13.1 miles is the longest run I have ever done...my next goal is to gradually build up so that I can run a full marathon...either this fall/winter or some time in 2012!!!

But, I want to add some bulk while I continue to lose the body fat.

Oh ya, I'm down to 13.1% body fat...my goal is to get down to that 8-9% range...

Bottom line, fitness has become a high priority and now it's a lifestyle.

Kudos and congrats on your own fitness and running success!!! Keep posting and keep running!!!

Well, I need to bug out...I'm at a customer and I need to pack up and head out to my next customer site.

Best of wishes and success to you!!!

Murphy3 · 04-01-2011, 01:52 PM

4.5 miles last night to put me at 100.3 for the month.

Murphy3 · 04-02-2011, 10:00 AM

New month.. same goal. Plus, running half marathon next Sunday, so the mileage should be pretty easy. The minimum I'd like to run this month is 100, but 120 isn't out of the question.

4/1 - off day
4/2 - 5.5 miles
goals for rest of week
Sunday - 5 miles interval
Monday - 5 miles tempo
Tuesday - 5 miles tempo
Wednesday - 5 miles easy run
Thursday - 4 miles easy run
Friday - off
Saturday - might run 3 nice and easy miles
Sunday - half marathon

92bDad · 04-07-2011, 10:11 AM

Anybody interested in heading up and putting together a DM.COM Mudder team? Or some other racing type event?

Smiles · 04-21-2011, 11:22 PM

Quote:

Originally Posted by 92bDad

Anybody interested in heading up and putting together a DM.COM Mudder team? Or some other racing type event?

I'm not up for heading it up, but might be interested in participating.... What timeframe are we talking about? I just had a baby, so have some work to do to get back where I was.... But my double jogger just arrived 2 days ago, so IT IS ON! haha

I am really impressed by your lifestyle change! That is so admirable. The people who love you are so lucky.

Murph, how was your half?

Smiles · 04-21-2011, 11:22 PM

Double post

chumdawg · 04-22-2011, 12:26 AM

Quote:

Originally Posted by Murphy3

With all activity, you chances of heart attack increase. But, your chances increase much much higher if your not active.

Lol...what is the baseline we are comparing to here? Sounds like we are pretty much damned if we do and damned if we don't, and even more damned if we don't...but don't "what"?

Murphy3 · 04-22-2011, 09:34 AM

Quote:

Originally Posted by Smiles

I'm not up for heading it up, but might be interested in participating.... What timeframe are we talking about? I just had a baby, so have some work to do to get back where I was.... But my double jogger just arrived 2 days ago, so IT IS ON! haha

I am really impressed by your lifestyle change! That is so admirable. The people who love you are so lucky.

Murph, how was your half?

It was ok. I didn't push it too hard because I had pretty much already moved on to training for a 5k in June. I knew that I wasn't where I wanted to be so I just took joy out of running with a friend.

As for what I'm doing this month.. well, on pace for about 110 miles. I'm running 1-2 interval runs a week (3 mile workout portion bookended by half mile warmup and cooldown).. a 5 mile tempo run (4 mile workout portion with the same warmup and cooldown), a hill run, and a long slow run. Plus, I'll mix in a recovery run or two during the week.

Two kids..what are there names?

As for the lifestyle change..well, I've run long distances off and on since the age of 16 (just too much off at times). I'm getting back into it again after a abdominal muscle injury.. My father died in December.. I suppose being there when it happened and trying to revive him really had a profound impact on me. I didn't want to live my last 20 years as he did..

Murphy3 · 04-22-2011, 09:36 AM

Quote:

Originally Posted by chumdawg

Lol...what is the baseline we are comparing to here? Sounds like we are pretty much damned if we do and damned if we don't, and even more damned if we don't...but don't "what"?

Basically, a couple of handful of runners drop dead every year in the U.S. Most of them already have heart disease or some other huge risk factor. Or, thousands upon thousands drop dead prematurely from not working out.

ShaggyDirk · 04-22-2011, 07:14 PM

good to go.

Smiles · 04-28-2011, 09:13 PM

Quote:

Originally Posted by Murphy3

It was ok. I didn't push it too hard because I had pretty much already moved on to training for a 5k in June. I knew that I wasn't where I wanted to be so I just took joy out of running with a friend.

As for what I'm doing this month.. well, on pace for about 110 miles. I'm running 1-2 interval runs a week (3 mile workout portion bookended by half mile warmup and cooldown).. a 5 mile tempo run (4 mile workout portion with the same warmup and cooldown), a hill run, and a long slow run. Plus, I'll mix in a recovery run or two during the week.

Two kids..what are there names?

As for the lifestyle change..well, I've runlong distances off and on since the age of 16 (just too much off at times). I'm getting back into it again after a abdominal muscle injury.. My father died in December.. I suppose being there when it happened and trying to revive him really had a profound impact on me. I didn't want to live my last 20 years as he did..

Doing a half for the fun of it is more than most people would do! Enjoy the 5K, and let us know how it goes.

I'm so sorry you lost your dad, and that you werent able to revive him. I can only imagine how that felt, and how you might relive it. My dad lost his battle 3 yrs ago... Bone marrow transplant didnt go well. He waited so long for a bed in a VA hospital to open up. When one finally did...guess he was too weak by then. I had to make the decisions and sign my name authorizing interventions, and when they made him worse I had to make the call to take him off life support. It still tears me to pieces in a very raw and unbearable way, and I still relive it and question my decisions all over again. For a while as I'd fall asleep I'd "dream" (felt like hallucinating) that I was him when he was gasping for those last breaths of air. Id wake up gasping and terrified. So I cant imagine your experience at all. You shouldnt have been put in that position. A child should not have to hold their parent's life in their hands in such a way.

So that's one motivating factor for me to be as healthy as I can.