Login required to started new threads

Login required to post replies

Prev Next
2012-13 100 Runs in 100 Days Challenge Thread - ends Mar 24 (TODAY)
Quote | Reply
Thanks again to Slowman, Rappstar, Herbert for accommodating us and hosting this virtual training camp on their website at no cost to us!!! This is the 7th year we're doing it and the ffifth year in a row on the slowtwitch.com training log. Instructions below which are cut and paste from previous years, so no point debating them (well we did for 2 weeks so now is time to get on with running).



On Dec 15th we'll start the 2012-13 edition of the 100 runs in 100 day challenge, commonly known as 100/100. The thing has evolved somewhat over the past few years, due to and contrary to popular demand. The basic “unit” that counts as a “run” is 30 minutes.

The goal of this entire thing is to lay down a solid run base by doing volume through frequency. The goal of the challenge actually is not to randomly be doing a bunch of short runs, although some in the past may have chosen to. The goal really is to increase your overall mileage which will hopefully result in better performances next year as long as you don't go overboard and injury yourself. Frequency is the carrot to get you overall mileage, but don't end up using it to get injured!


The runs can be outdoors or on a treadmill, but it must be running (no water running, no elliptical trainer...). Walking does not count...there must be two feet off the ground at some point in every stride (the difference between race walking and running) and there must be forward motion so 30 minutes of jumping jacks will not count either :-) :-) :-).

DO’S AND DON’TS






  1. You can take days off
  2. You can do days with more than one run (doubles)
  3. You can and likely should take rest days
  4. You get no credit for going longer than 30 minute wrt number of runs, however it will help your distance totals. Over time, many of your runs will be in excess of 30 minutes.
  5. If you go fast, it will show up in your total distance over the challenge in less time and the speedsters get to beat the crap out of each other.
  6. You can go as slow as you want provided both feet leave the ground on every stride
  7. Listen to your body if you need to take a day off…don’t get too sucked into what the other geeks on the ‘standings’ are doing (who am I kidding….talking to a bunch a type A tri geeks)
  8. By all means, use the overall standing as a motivator to push you up a level, but don’t put yourself in the injury/hurt locker in the middle of winter
  9. Don't sprint out of the gate in the first 3 weeks....easiest way to get injured...start slow....perhaps take your aggregate mileage over the last 3 years and divide that total by 156 to get a gauge for what your average weeks for the first 4-6 weeks should look like before you ramp up
  10. If you make it through 10 weeks (70 days), pour it on in the final month when your body and mind can take it.



WHAT COUNTS AS A DOUBLE RUN?

For a run to count as a double, it must be separated by at least 1 hour. I have to pick a duration to separate 2 runs and it can't be 1 minute or 5 minutes, and putting 1 hour in between means that I will allow you to count a run-swim-run, run-bike-run, run-wts-run, run-XC ski-run, run-McDonalds-run as 2 sessions as long as the thing in between lasts for at least 1 hour (be it 40K on the bike, or a session at the donut shop).

Six years ago _EH_, Jana and I put down 100 days in a row of running 30 min or more with ZERO rest days. Not really recommended. The last few years we have had approximately 50 or more hit 100 runs in 100 days, but that's really not for everyone (nor should it be).

WHAT ARE THE VARIOUS LEVELS

While some might go for 100 runs, the reality is that unless you are already running 4-6 hours per week, this is not a realistic goal. If you did over 2500K of running last year, you're probably good to go to attack the full 100 (assuming you have no injuries)

For most a realistic goal is to start at Bronze “club pace” (or less) and then see how things go.


  1. Platinum Club = 100 runs in 100 days (March 24th)
  2. Gold Club = 90 runs in 100 runs in days
  3. Silver Club = 80 runs in 100 runs in days
  4. Bronze = 70 runs in 100 runs in days

It is great training for anyone doing a spring marathon or an early season triathlon, and you'll be shocked by how quickly you accumulate mileage, all without getting injured...because the focus is keeping them short and aerobic. By all means feel free to run longer than 30 minutes, but the main goal here is to get you out the door, 5-7 times per week, especially given that the weather is generally shitty for riding in many parts of the Northern Hemisphere.

QUESTION ABOUT RUNS SHORTER THAN 30 MINUTES

The goal is to encourage people to run as much as possible. Sometimes, life gets in the way. We have lives outside sport.Something is better than nothing. So if you do 2 runs shorter than 30 minutes in one day (ex 20+15), you can count the total as 1 run, but beyond that, you can’t keep adding up incremental amounts to count for additional runs. For example, a 50 minute run and 10 minute run in one day won’t count as 2 runs and nor will 20+20+20. They will both count as one 60 minute run (you can add your short run amount to your large run amount to get full mileage credit).
So basically let's say you do a 15 minute run covering 3K. You can't enter this as a "complete run" for your "club status", however, if you do many of these over the winter, they all add up to more base, so what you CAN do is add these 15 minutes in your entry for your previous run...so if your previous run was 45 minutes, and 9K, just put it in as 60 minutes and 12K and take some partial credit for it.


SIGN UP AND USING THE SLOWTWITCH.COM TRAINING LOG
1. Go to training.slowtwitch.com
2. Sign up for a training log account if you don’t already have one
3. Then go to training.slowtwitch.com/challenges
4. Look for the 2012-13 100 runs/100 days challenge and sign up for it: http://training.slowtwitch.com/challenge/frequency/149
5. Now start entering your runs in the slowtwitch log. Make sure you only enter runs >30 minutes as one entity. If you have a 20+15 day, enter it as one workout of 35 minute or it will not get rolled into the results sheet
6. Please ensure that you log a distance along with the time. If you don't know the distance, please try to estimate...this will also get you finely tuned to your pace at various times/distances...great for racing
7. Your runs will automatically get entered into the challenge results sheet with everyone else
8. From the challenges home page, click on the link to go to the 100/100 challenge, which will allow you to view the results
9. Once click on this link you will end up at the results page. You can click on any of the column headers, and it will sort the sheet based on that category (frequency, time, distance, aerobic points.
10. Please note that you must be logged in to actually enter your data. You can’t enter data without logging into your account (seems obvious...)

I’ll update this post as other questions come up.

And as was the case in previous years, don't expect any love around here (there is lots of tough love). If you think I/we might be hard nosed, let me just say, that offline, I get beaten up by even more hard core guys accusing me of making the challenge too "soft". So the rules are the rules. They've been refined over the past few years and love them or hate them, they kind of work and out or respect to previous years’ finishers, let’s stick with what works OK.

Please put any questions on this thread. Better to put them here than send me PM's or emails, because they may not be answered n real time if sent directly to me, but if you post on this thread there are a bunch of guys who will likely answer questions for your immediately. It's like being in a big training camp with a bunch of veterans. You don't need to ask the organizers all the questions. There are a bunch of vets who probably can provide much better insights than I can.

FINALLY: GOOD LUCK, PLAY SMART, TAKE REST, COME OUT THE OTHER SIDE INJURY FREE AND READY TO HAVE A PB YEAR IN 2012.

I'm shooting for 800K over the challenge myself. I don't really care how I get there, but that would be 80 runs of 10K average. We'll see how things work out.
Last edited by: devashish_paul: Mar 24, 13 17:17
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
I'm in and excited... I've false started on this challenge before and finally start it with the requisite base to benefit from it without ending up injured after the 2nd week. Be true to your current level of fitness and have fun... a lesson I've had to learn the hard way more than once!
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
Thanks for setting this up as per usual, Dev.

Haven't participated in a few years but I am ready to throw down this year. I will be doing run number one at 12:01 tonight. I am shooting for 110-115 runs, around 900km or so. Also I would like to experiment this season and race about ten pounds lighter, so I have managed to get to my race weight today (169) and I am looking to drop another 10 pounds in the next 100 days.

Looking at the results from last year is nuts. Some of the mileage is amazing.

Happy running everyone ... And don't forget to take a few days off if ou are feeling injured. This challenge is fun, but in the end all that matters is increased fitness.

===============
Proud member of the MSF (Maple Syrup Mafia)
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
Dev, very stoked, thank you again for firing this up. This is year 4 for me. I've used this in the past to make dramatic changes in my run form. Year one all I did was focus on shorter stride length and it finally stuck into muscle memory and now, even with tired, I run with that new stride. The second year I focused primarily on lifting my heel higher off the ground and that stuck. The next year I took a nugget that Bobby McGee offered me at a coaching clinic and changed my poster to a more forward lean (as well as rotating my shoulders a touch) and this year I think I'm going to work more speed. First month will be the minimum to transition in safely (with massage once a week) and then I'm going to run the G-Trainer once a week for month two. I'm aging up to 45 in 2013 and expect to have a new 10k PR out of this. Really excited.

Ian
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [ianpeace] [ In reply to ]
Quote | Reply
Glad to see some of the regulars back. I am also hoping to do two 10k runs along the way. Today I could not even break 4 min per K for one mile and I would "LIKE" to get back down to sub 40 min 10k. I think it is possible as I have made some good strides in my running coordination. I'll also be running lots of hills this winter, as I have an outside goal of running to the Mauna Kea summit from the visitor center (9300 feet to 13800 feet run) either next year or the year after.
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
i'm in again, after doing 100/100 in 2010/2011, but only getting to about 80+ in 2011/2012. i'm a bit more tentative this year because i'm also actually training for a 140.6 race (see signature) so time will be tight, but once again plan to do the Hat Run (50km, trails, 9800' of climbing) on the penultimate day of 100/100.

good luck everyone!
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
Did 101 runs for 683 miles in last years challenge. Hoping to do something in the 105-110 range for 725-750 miles, and qualify for Boston in march.

Thanks for putting this together again this year Dev, should be fun as always.
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [MattAune] [ In reply to ]
Quote | Reply
1st year... can't wait
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
Cool, I'm in - bronze club.
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [boom808] [ In reply to ]
Quote | Reply
first year too.. Should be fun!! It will go right in hand with Barry P's method.
Not really sure what my mileage will be, the shortest run loop around my house is 4 miles, so we'll see.
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
thanks for handling this! I'm going for a run with my pops at 930!



The Rat Snake:
A Tribute Race at Gilbert Lake State Park, Laurens, NY May 16 2015
Follow the Rat Snake on Twitter
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
I'm super stoked about this challenge! This will be my 1st yr participating since I've embarked on a healthier lifestyle I'm ready to incorporate a new form of cardio to my current workout routine! A new challenge for the new me....how exciting =)
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [Lina0410] [ In reply to ]
Quote | Reply
Glad to see everyone is excited. Please respect your current level of fitness and run to the fitness you have now, not to the fitness you want to have 100 days from now!
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
Trying to log workouts here is harder than doing the workouts.Every time I try to log my stuff I get kicked off the page..


---
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
I'm disappointed that I won't be doing the challenge this year. I've had a hiatus from running and biking due to injuries, and am only now taking some baby steps in that direction. I'll be too tempted to push too far too fast if I do the challenge, so instead I'll be working on my own "Barry P" challenge of 3-2-1 for the next twelve weeks.

No coasting in running and no crying in baseball
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [Ultra-tri-guy] [ In reply to ]
Quote | Reply
Guys,

There is a problem with IE9 that Rappstar pointed me to around a month ago. It should work with IE8 and google chrome. Sorry for the inconvenience but the developer who did the training log is not available for new feature updates right now, so I have to ask you to go to a browser that the training log will support.

Apologies for that.

Dev
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [Tri3] [ In reply to ]
Quote | Reply
Although we are sad to not have you, glad you are being wise. I had to pull myself out last year as I was not ready for running after a bad crash at IM Swtizerland in the previous year. Too much nerve damage and head injury stuff. I thought I was ready but I was not. The best thing I did was write off my race season and spend the winter focused on recovery, re learning running and therapy to fix various body parts....in the end, I actually raced, so go figure.
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
the training log is being a weak ass bitch to me and wont let me log workouts.
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
Finished last year's at 100 with a double in Paris.

Started this year's in Munich

I love this challenge. Thanks Dev
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
Dev,
Great to see the 100/100 once again hard to believe another year has passed. In Past years i have offered a running Tip Of the Day during the challenge. This year I will offer a tip of the week on what is relevant to that week's 14-16 week training plan.
Running TIp of Week for the first wek of the plan
Think Long term with this plan and think of making gains for next season. The goal is to get faster with your run for next season. Build to your mileage gradually and let your body adapt to the training. Leave the intensity out for a few weeks. You can do some speed development drills with strides of 15-20 seconds in your runs.
Have a goal for the challenge and not just 100 runs. Find your weakness and direct your attention to it.

Good Luck to all not only in the challenge but with their races next season.




http://futrmultisport.com/
Last edited by: Scot: Dec 15, 12 9:23
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [IRONwolf] [ In reply to ]
Quote | Reply
See my post above...there is a problem if you are on IE9. You will need to use IE8 or Google Chrome and it works fine. I believe it works OK on firefox too.

Marcag, that is awesome starting in Munich. Do me a favour if you can....you SHOULD be able to go to Munich's 1972 Olympic stadium and actually get in and run inside. Do a Frank Shorter/LasseViren loop for us! Post some pictures.

Scott, thanks for being resident coach. Guys...listen to what he says. Scot is a 2:3x marathoner from his day and has seen every mistake in the book and now approaching 60 is still running blazing fast.

I think I will start off the challenge today with a timed kilometer or mile as part of my run and come back to it 100 days later.

Dev
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
Thanks Dev,
One other thing that we all want you to accomplish is not only improved running but to be doing this for a lifetime.











http://futrmultisport.com/
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [IRONwolf] [ In reply to ]
Quote | Reply
IRONwolf wrote:
the training log is being a weak ass bitch to me and wont let me log workouts.

----

I downloaded Google Chrome and it works now....Took almost as long as my run..

---
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [Ultra-tri-guy] [ In reply to ]
Quote | Reply
im using google chrome, its saying someting about "flash" whats that mean? im on a mac if that means anything.
Quote Reply
Re: 2012-13 100 Runs in 100 Days Challenge Thread (starts Dec 15th) [devashish_paul] [ In reply to ]
Quote | Reply
In for the challenge. My offseason goal was to increase my running mileage and frequency and every little bit of accountability helps.

Favorite Gear: Dimond | Cadex | Desoto Sport | Hoka One One
Quote Reply

Prev Next