Running in October
 

In terms of music, I love: Time to Pretend by MGMT, Fire Burning by Sean Kingston, Breaking the Habit by Linkin Part, Move by CSS, What Are you Waiting for by Gwen Stefani, Baba O'Riley, Blue Orchid by the White Stripes, Whatever You Like by TI, I Know You Want Me by Pitbull, 10 Dollar - MIA, This River is Wild - The Killers, For Reasons Unknown - The Killers, Date With The Night - Yeah Yeah Yeahs, Dangerous - Ying Yang Twins, Pledge of Allegiance - Louis XIV, Waking Up in Vegas - Katy Perry, Lying from You - Linkin Park, Electric Feel - MGMT.

That's my hardcore running playlist. :) All amazing songs to run to that will keep you pumped! I used this playlist for my recent 5K and it definitely got me through the end...

I'm happy October is here. I got 10lbs to lose! ;)

Good morning girls! Thanks for all the great music suggestions! I'm suddenly feeling very old and out of the loop though because I haven't heard of half the bands you ladies mentioned! :lol:

Thanks also for the congrats! :)

TakingCharge~ sorry to hear about your shins! Do take care of them!! Thanks for the heads up--I heard that they recalled the swabs a few months ago because some people were reporting loss of smell, but the tablets (last I heard) were still okay. I never used the swabs anyway and my sniffer is working just fine. ;) I will, however, check into it just to be on the safe side. :)

Got my 3 miles in today in 30:59. I'm noticing that there's a pattern, a slower run on Tuesday, a slightly quicker run on Thursday and then a slower run on Saturday...hmm...oh well, I'm just glad I'm running the whole 3 miles! ;)

Okay, gotta go--need to do some shopping! Hope everyone has a great day!!! :)

iDream - recently I've been into a lot of awesome 80's stuff while I run...I love it because there's a good beat, but a much slower one than most contemporary pop. Plus, it makes me feel like I'm in a dramatic montage from a movie! :D Lots of Blondie, Heart, Pat Benatar - LOL! The last iTunes binge I went on, I picked out lots of topical stuff like:

Don't Stop - Fleetwood Mac
Hungry Like the Wolf - Duran Duran
Take A Chance On Me - ABBA
Separate Ways (Worlds Apart) - Journey
Rock You Like A Hurricane - The Scorpions
Right Now - Van Halen
Don't Stop Me Now - Queen
Don't Look Back - Boston

PS Uh-oh! Just looked at the Calendar - We need a new thread!

iDream - huge giant congrats! That's so exciting!! You must be feeling on top of the world! As far as music, I listen to lots of Beyonce, Rihanna, Lady Gaga, Pink, Black-eyed Peas - see if any of those appeal to you. Oh - and I love the song Mercy.

TC - bummer about your shins! When I used to go to PT for shinsplint issues eons ago, they had me sort of massaging the bruised feeling areas along the shinbones to speed up the healing. Not sure if it really works but it seemed to help me at the time.

Running in October
 

:woohoo: first one to start the October thread :p

In October, now that the cooler weather is here, I want to increase my pace... looking over my calendar my pace is 12:35 gawd, slow or what!! Today I may do some hills :yes: to help that out...

What are your October plans?

I started c25k! Actually, I've only done w1d1 but it was great. I also went to a gym for the first time ever and loved it. I'm excited to put all of this into my routine.

oh.....I am horribly slow too! I want to gain speed. I am adding more weight/strength training and redoing c25k....trying to speed up in the run section and adding hills once a week....what do you think?

I cant seem to get my pace up no matter what. I saw my shadow of me running and it looked like Im just walking swiftly. I tried upping my speed but I dont think my body is ready for it. I guess it will come with time for me. But I am LOVING, loving, loving this cooler weather and it has rejuvinated my "want" to go outside and walking. BUt............with the days getting shorter, its hard to find time cause it gets dark so soon....ugh!

I just want to keep doing it and gradually increase my distance/ time actually running. I'm not worried about speed right now. I have to have an operation on my foot in November so I just want to run as much as possible this month, in the hopes that I won't have to start over too much once I'm healed.

Yay fall! I absolutely love this weather, and will have to make sure I get in some weekend afternoon runs when the sun is up!

My pace is super slow, too. Once I conquer Operation 10K by 10-10, I think I will focus on improving speed.

Hi, I started running in June (or maybe July, I honestly don't remember at this point), and am up to running 3 miles a day. I followed the September running post almost daily, but since I check it a lot at work and can respond or post, never joined in. Since it's a new month, and I am finally running my full 3 miles, I thought I would jump in and introduce myself.

I am loving the cooler weather. Not that I mind sweating, but at least now I can keep up with wiping the sweat off my face before it runs into my eyes.

I have one main goal for October...increase my distance. I would also like to try a race sometime during the month, but that will probably depend on time and money. My plan when I started running was to be able to run a full 5K before Thanksgiving because my sisters and I do a fun 5K run/walk Thanksgiving morning every year and every year I say that I am going to run it the follow year and never have. Well, I made my goal two months early, so I need something new to focus on.

Wild Thing :welcome: to running :wave:

Mug -- your comment "I saw my shadow of me running and it looked like Im just walking swiftly" cracked me up :lol: because I felt exactly the same when I saw myself in a store window ...

Ack, October already!!

Today the group I run with switched up our intervals. We've been doing walk 2 minutes, run 1 or 1:10 or 1:15.... today we went with walk 1 minute, run 2. We did 3.5 miles and the first 3 were actually not bad. The last half was pretty miserable. I'm thinking this may be partly due to the fact that I forgot my water bottle and I'm allergic to something in the air, but those things may just be excuses!

My October goal is to increase the time/distance that I'm running without walk breaks (even if I'm still slow!).

Iris, I got the same goals: increasing both time/distance. It's tough...since I started doing brisk walking (5mph) and I kind of like it...though it's just as sweat-inducing as a full sprint for some reason.

I'm just starting week 4 of the c25k. So far I'm managing to finish the run but I am NOT fast at all. The other day I got passed by a power walker!!! That's OK though. I still have a lot of weight to lose.

Hey all! Glad to see the new thread! :)

In terms of my running goals...well my big one needs to be running 5 miles on my long days. I have a 10k in November so I really need to step it up.

I have a 5k next Saturday and for that I'd just like to beat my previous time (so a sub-34).

Ladies, are any of you calorie counters? I'd love some input...

I'm currently hitting between 1,400-1,600 calories a day and not feeling hungry (I've focused on nutrient-dense, clean foods - lots of fruits and veggies, brown grains, lean protein...). But I'm wondering if I should increase that as my running increases??

The reason I ask is because today is my weekly weigh in, and I didn't lose at all (I may have gained one pound, there's confusion because I got a new scale :p ) Not happy!! I know plateaus happen, but I've heard so much about insufficient calorie intake stalling metabolism, so if that's the problem, I want to fix it and mark up my usual 2-pounds-lost next week!

So if any of you follow calories, I'd love to know how you plan your calories to account for more or less running...

I have a similar goal Fat Pants, but I'm thinking that since I have the time (not signed up for any race currently), I'm going to focus on speed. That way, when I start running longer distances, I don't have to make so much time out of my schedule because I'll be sooooo fast! :D

Sharon: I'm a calorie counter. I feel similarly. I attempt to get into that range, though normally I fall below it (if I'm feeling really good) or go a little above it... since I figure I can burn it off. I just try to fall within the 1700 range +-300 calories if possible. I found some thing that does calorie cyling for people who do exercise 3x and everyday... and basically if you want to lose weight (at least for my height) at a reasonable rate, you'd go for between 1700-1900 depending on how much you're working out. I run most nights (though taking the next three nights off....) and you don't want to slow your metabolism that much. Just watch what you're eating... and maybe find a calorie cycler that takes into account your stats and try to fall around that range when possible! I've definitely seen results since I started running most nights though! :)

Sharon, I calorie count and try to stay between 1300-1500 calories/day, if I go over, I gain... if you're not feeling weak or light headed, I'd say stay within your range of 1,400-1,600 for a few weeks along with your increased running and see how much you lose or not and how you feel... (IMHO, I don't believe in this eat more, lose weight... UNLESS you're a heavy HEAVY lifter or training for an Ironman....Just my 2 cents... )

Sharon, I also calorie count... I lost the first 50 lbs on 1200 calories a day and still running but I was SO out of shape that it just kind of flew off...then all of a sudden it stalled out for a few weeks. Now that I weigh less and am in way better shape, I have to run longer/harder to burn the same amount of calories - also the cross training has really helped get the weight moving again.

I eat ONE higher calorie day (around 1500-1600), and the rest back to 1200. Like Ilene, if I go over, I start to gain.

@Ilene - thanks for the input...however, I am 7 INCHES taller than you! LOL! So maybe we shouldn't be at the exact same calorie level!! Maybe I should join @loquacious in the 1700 range! :D

Keep the thoughts coming! You ladies are so smart and always have the best down-to-earth advice!

@SkinnyTights (I'm determined to make this name take off...) you snuck your comment in while I was typing mine!

Your and @Ilene's cycling idea makes sense - maybe if I try eating a bit higher on days I run and a bit lower on days I don't? I tend to have a higher calorie day on Fridays, my weigh-in day, because I'll usually let myself have a pizza dinner or something else special...not this week, though! :p

I am going to focus on eating really well this week since my 10K is just 8 days away (FREAKOUT!!!) and I need plenty of energy for great runs!!

I've lost my first 30 on about 1200/day but I'm running WAY more now than at the beginning and I don't want to make my metabolism think I'm starving :p

What kind of crosstraining do y'all do?

I do not count calories, but have any of you seen this website. It explains calorie cycling and gives you a range based on criteria.

http://www.freedieting.com/tools/calorie_calculator.htm

Uggghhh...calories counting.....so confusing...... I used MRC to lose weight (IMO the most effictive weightloss plan in the world, if you can afford it!!) I was on it all summer...lost the majority of my weight in the first 2 months.....and have completely stalled for the last 2 months (which is ok, im at my "happy" weight, for NOW) You dont count calories on the program, but one week i decided just for fun, to track the calories.....I was taking in approximately 1250 - 1400 cals a day. This is RECENTLY. With how much i run....... On the MRC plan, i NEVER felt like i was overly fatigued, or didnt have the energy to do my workouts and my runs...... but i mean, come one......i HAVE to have been in starvation modet his whole time, which is the only thing that explains why i havent lsot ANY weight for over two months........ i am operating at an "average" deficit of at LEAST 600 calories, EVERYDAY. Some days my deficit is as much as 2000 calories (if i have a really long run, like 15-20 miles). I eat UBER clean. Im TERRIFIED to up my calories though. to "maintain" i need to be eating anywhere from 1900-2300 MOST days, and then somedays as much as 3000 calories. This has disaster written all over it. I dont think my body would know what to do if i gave it the calories it "needs:...

Originally Posted by mkroyer:
Uggghhh...calories counting.....so confusing...... I used MRC to lose weight (IMO the most effictive weightloss plan in the world, if you can afford it!!)

I'm on MRC too.....I have checked cals but I am no where near 1400 on this. I sit between 900 and 1100....I just wanted to say that you are amazing tho. I love how much you run and reading your posts.

McMillin Running Calculator
 

SPEED VS ENDURANCE (again).... :)

You guys are posting aLOT about this stuff lately!! i LUVE YOU GUYS. Im trying to remember if i was this obseessive :) about it when i first started running......
#1) you will get naturally faster when you drop the weight. FOr those of you still quite a ways from goal (20+ pounds or more) you just have to trust me on this. it will come with NO effort the more weight you lose.

#2) FOr those of us runners who are not "technically" brand new runners, but still feel we are very slow...... You talk about should i work on endurance/distance right now, or should i focus on speed? "im going to wait till after such and such, and then focus on speed..." etc, etc......
IF youve been running long enough that your body is now used to running, even if you arent running much farther than like a 5K, or even a 10K----
You need to start focusing on both. Any training plan worth training with is going to incorporate the following---one day LONG run, one day SPEED/track workout. Do you see what im getting at here? Just like you cant hope to run a marathon overnight, you cant hope to be fast over night. It is the gradual build up, the PROGRESSION that enables you to run long. It is the same way with running faster (only faster takes ALOT longer to get than running long miles, in my opinion). I think ive said this before, but i will say it agian : doing your weekly trackworkout or speed run is like putting pennies into a piggy bank. They arent worth much now, they wont be worht much next month, but OVER TIME, if you KEEP putting your pennies in there, they will payoff!
Lets say you guys have already started putting your pennies in now, but arent reaping the benefits you thought you may have seen by now......Then it is time to look at the integrity of your speed work. Speed work makes you faster by increasing your VO2Max, and by increasing your lactic acid threshold and turnover rate. If you arent running your intervals at the right pace for you (whether too fast or too slow) and you arent doing your tempo runs at just below YOUR PERSONAL LA threshold, or maybe you are resting too long in between intervals, or not doing them at the right distance...ETC ETC, thenyou have comprimised the integrity of the speed workout, and you WONT see the benfits. Its different for everyone. :) i hope that all didnt sound as harsh as it probaby does. I am trying to help

Here is a link that i think all of you need to check out. Its a running calculator. You are going to imput your BEST time for WHATEVER distance you want (whether one mile, or a 5K, or a marathon). Based on your PERSONAL BEST at that distance, its going to not ONLY give you projected finishing times at ALL other distances (taking into account natural slowing if it a longer race, or quicker paces for shorter distances) but more importantly, it will give you a breakdown of the EXACT pace you need to be running at for all SORTS of speedworkouts. If you are doing a LONG tempo run, it will tell you YOUR exact pace to get the most out of it. if you are doing 400 meter repeat intervals, it wil tell you exaclty what YOUR pace needs to be to get the most out of it. check it evryone...its a cool website!!
http://www.mcmillanrunning.com/mcmil...calculator.htm

if you guys have any questions about how to interpret what it is telling you, just ask!! I d love to help!!!!
(SO- click the button next to the distance you want to use on it, THEN enter your best time for whatever distance you chose, THEN hit calculate)

FYI the calculator is pretty spot on for most of my times ive done so far. it DOES however, predict i can run a marathon in 3hr 39 minutes---which would qualify me for Boston by one minute. Too bad i havent been training this whole time to run it that fast!!! Im not going to change my game plan now, which is to run it at a 9 minute mile, which is what ive been practicing at for months. Next marathon i will trainin to qualify fo Boston.....

jewelie--in stabilization im getting that many calories, BUT i also INTENTIONALLY do the "higher"calorie options and add ins, like apples for lunc vs cantelope (80 cals vs 40cals) and i always add in the 2 tsp safflower oil, things like that....... and thank you for your kind words!!! I feel like ive been such a narcississt lately!!!

What is the MRC plan? :D

I forgot you're so tall sharon! I've been trying to reign in my calories, but I'm also pretty young... so it probably would make it easier. Trying to really watch what I eat--and average around 1600-1700 per week if possible! :) I so want to lose this weight... Last week I besides a few terrible binges, I cut my calories and saw really little improvement... so, I'm pretty convinced I need over 1350 in order to function since I run most nights. That's me though. I think everyone has different needs...

MRC is a weight-loss plan. I don't know much about though..

btw thanks mkroyer for the tips about speed/endurance. I'll keep that in mind. But, for increasing endurance, is the walk/run alternative is a good option? and for how long should you alternate between the two? 5min/1min?

I hope everyone has a fantastic weekend and some amazing runs. I will make up for the weekend's failures on Sunday night during a nice long jog. I'm hoping to squeeze in a hike at least since I'm going camping...

Originally Posted by Ilene:
What is the MRC plan? :D

MRC is Metabolic Research Center
the diet is very strict but very effective. You are given a menu for your weight and you have one on one meetings at a center. They will take your blood pressure and look at your food journal and help you. You need to go in 2 times a week but can come in for weigh ins and help as much as you want. They also have group classes to help you with the mental aspect of losing weight. To be perfectly honest it is very sensible way to eat....lean protein, low cal starch and lots of veggies. Only prob I have is there is only 1 serving of fruit each day due to the sugar in them.

After you loose the weight you go thru stabilization where they help you add to your diet and get back to a new cleaner, but more normal lifestyle. Then they help you for 1 year of maintenance.

Updates please!!
 

Hey all, between the two different running threads i am lost and alittle behind (WOW< this thread has really grown you guys!!!)

Who is racing this weekend???!!!

Sharon- how is "operation 10K by the10th" going? What are you running this weekend, and what does your training schedule look like for next week????? Im a geek when it comes to training plans--LOVE to hear about them! :)

SkinneyPants-- what 5k this weekend?? Race for the Cure?/ and what 10k are you doing in November??

TakingCharge what the heck is gong on with your shins?!?! :( i KNOW you have good running shoes, but do you ALSO have good INSERTS?? As in, not the ones that came with your shoes??

Loquacious if you dont have any races planned, then please share with me about your running goals!!!! Immediate future, and far away future!:)

WELCOME to all the new runners!!!!

And SOMEONE made goal weight, but who was it!!?!? ARRRGGgggggg!! (CONGRATS!!!):carrot::carrot:

And Where the heck is CAKE!>!>!>!

:dizzy:

Ilene MRC is the Metabolic Research Center. There is a separte forum on 3FC for it if you want LOTS of details.... basically the plan is developed to MAXIMIZE fat loss (and oh boy does it) while making you NOT lose muscle mass, (due to these high nutrient drinks you have to drink, 3-4 a day, which are BASICALLY just protein drinks). YOu get three square meals a day (plus protein shakes for snacks), but the foods you are allowed are VERY specific, and very specific portions and proportions of Protein to Carbs to fat. it costs big bucks, but INCREDIBLY effective. I lost 11% of my Body fat, and actually INCREASED my lean muscle mass while on it...

Haha thanks for refocusing us, MK!

Here's the rundown on me:

Operation 10K by 10-10 is hot and strong! We've switched to road running and run a tad over 4 miles on Wednesday and today. This weekend is kind of crazy but I'm hoping for this:
Sunday - 3miles (if time permits)
Monday - 4
Tuesday - 5
Wednesday - rest
Thursday - 5.5
Friday - rest or very short run
Saturday - 10K!
Feel free to suggest any tweakings that suggest themselves to you!

In other news: I'm still stuck at halfway to goal - lost 30 lbs, 30 to go. Thinking if my calories should be adjusted upward from the neighborhood of 1400 to 1700ish.

I think iDream hit goal?!?! woot!!

Sharon - that's exactly what I do... a little higher on the run days and lower on the cross training days. And when I say "little" higher I mean like 100 calories or so higher... not much. When I stalled out for the few weeks it was because I was upping my mileage and so my body was holding on to every calorie for fuel! Plus like MK said you don't want to get to the point where your run quality suffers because of inefficient fuel.

MK- my 5k is next Saturday, the 10th. It's the "Panerathon 5k/10k" and Panera supplies sandwiches, pastries, bagels etc at the end of the race... I figure if I'm running towards food, that may make me run faster... LOL!!

LOL SkinnyPants! I love it! I hope there's yummy treats at the end of my race on the 10th...like maybe a wine tasting tent ;)

Sharon---- Ok, heres what i think you should do INSTEAD
Sun- 3 miles
Monday-- 5 miles
Tuesday 4 or 4.5 miles
Weds Off
Thursday 5.5
Friday either OFF or 2 ish miles of EASY EASY jog/walk followed by extensive stretching
Sat---enjoy race

My reasoning is having a hard day in between the easy days. instead of each one gettig harder.

Hey girls!! The switching of threads every month has totally thrown me off. At least this time it only took me 2 days instead of 4 to catch on...:dizzy:

Welcome to all of the new members! It's great to see so many new faces (avatars?)!

In terms of calories, I lost most of my weight on 1200-1400, but as my running increased, I went up to about 1500, and now I'm pretty much maintaining on about 1700 (on average) per day. I think the KEY is to listen to your body! Why up your calories if you feel fine? If you're starting to feel hungry or not having enough energy, then maybe add in some extra healthy snacks, but if it ain't broke, why fix it?

In terms of speed and endurance, I couldn't agree more with what Mk said about working on both with different kinds of runs throughout the week. That's been the most important factor in improving my speed over the past month and it's helped a ton!

Mk - I got orthotics made about a million years ago, but I think they're still pretty good. For the most part, I've been feeling totally fine, which is amazing because I've had shin splints forever, but I think last week of running 5x was just a little too much, considering I just increased from 3x-4x about a month ago! I'll see how I feel over the next few weeks and maybe get some new orthotics made if they don't get better. 10K next weekend!

Sharon - Have fun racing again this weekend!

Ok, off to study (uuhhhh). Have a good Friday everyone!

Howdy, runners! Just heading out the door for a 4.5 miler. No races here - I don't do well with running on pavement, although it sounds like the race thing is totally addictive!

Hope everyone is enjoying the cooler temps....

Hello ladies! It's been a busy week here hence the lack of posting. :)

MK~ I have my race tomorrow and I'm the one that made my goal. :) Thanks for taking the time to type out all of the info on speed and stuff, you're so smart when it comes to this runnin' stuff! :)

Sharon~ I count calories too. I'm shorter than you but when I was actively losing I took in anywhere from 1181-1587 (although I rarely ever ate 1587). I used the website that Jewelie posted. I started calorie cycling when I hit a small plateau at around 150. Before that I was taking in between 1200-1300 cals and it worked fine, but I wanted to change things up (I was stuck in a rut). Everybody's body is different, so what works for me might not work for you, plus you have to take into account other workouts you might be doing s well. I was doing the C25k/3 Mile runs 3X/wk, HIIT (brisk walking/running) for 30 mins 3X/wk and strength training & abs 3X/wk. Going by calorie counters can be tricky, but it can at least give you a ballpark figure to work with. For instance, on the site I used it gave me 3 #'s, one for maintenance, one to lose 1lb a wk and one for 2 lbs a wk--I split the weight loss numbers down the middle and went for it. I'll let you know how upping my calories goes for me and maintenance though--I've upped them to around 1400-1500 and I'm scared to death, but I'm pretty sure I'll survive. Next week I'm staring P90X and I've heard I'll have to up my cals even more for that...we shall see!

FatPants~ I agree with Sharon, SkinnyTights is a great name for you!! :)

Well, no run today, just my HIIT & ST'ing, but I did wear my new knee brace today! I bought an ACE neoprene one yesterday. My knee was pretty mad at me all day yesterday and I figured I should try stabilizing it a bit. I can tell you this, it felt fine after my HIIT today--although I hated wearing the dang thing. I hope I can manage wearing it for the whole race tomorrow without ripping it off of my leg in a fit of rage! :lol: It's odd, running with it on today brought back a flood of memories of when I wore my brace after dislocating my knee cap the first time...ugh, they didn't make those things very comfy back then (25 yrs ago--good gracious, did I just type 25 years?! Ack!)!!

Well ladies, hope everyone's having a great day! I need to get back to my house cleaning (fun, fun, fun!) my oldest is turning 9 and his party is on Sunday and the last thing I want to do after my race is clean! ;)

Hmm that schedule makes a lot of sense, @MK! I'm so grateful that you're so willing to share your knowledge and experience :D

@iDream - congrats again on GOAL!! And HAPPY RUN tomorrow! I did take a look at the calorie calculator and I like the idea of splitting the balance down the middle.
@Taking - I HAVE noticed that I'm way hungrier on running days so I might design a cycle around that. And I think I'm at the point where I'm less likely to use running as a justification for eating crap - like @SkinnyTights and @MK said, I want GOOD FUEL for this RUNNING MACHINE!!

Thanks everyone else for your calorie input - sorry if I missed responding specicfically to someone's comment! I'll keep y'all posted on my experimenting...

oh ps, @dancer - do you just run at the track, then? I really liked how running at the track made it easy to increase distance in clear, gradual increments, and I liked the security of not having to worry about getting home if i totally burnt out or got hurt or something. But once we got past 3 miles, the round-and-round laps got monotonous, plus I wanted to be more used to the style of a race. Do you do music or audiobooks or what?