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Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread
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On Dec 1st the 2019/20 edition of the 100 runs in 100 days Challenge, commonly known as 100/100, commences. Thanks to Dev Paul for conceiving of and curating this Challenge over the years. Last year we had a record 758 take part (the largest prior to that was 599).

Last week we posted our official Airing of the Grievances thread, which is where you kick, scratch, moan and complain (basically, where you do everything except run). In this thread we'll explain the rules, answer questions, and then share successes and failures, and give each other encouragement, as the Challenge progresses.

This goals of this Challenge are to establish a solid run base; to embed a habit of using the run to establish your fitness foundation. This Challenge honors frequency. Not distance. Not speed. Not effort. It honors regularity. Routine. To prevail in this Challenge you don't see how much you can do; rather how little. Not how hard you can run, but how easy. You might think running that easy detrains you. Let's revisit this once you're a couple of months into it.

What Counts?

1. Any run that's at least 30 minutes long or at least 3 miles long (see below for exceptions).
2. The runs can be outdoors or on a treadmill.
3. Walking does not count, but an honest-effort walk-run does count.
4. Aquajogging and elliptical training do not count.
5. You can (and probably should) take days off.
6. You can do days with more than 1 run session; each sessions counts.
7. You get no credit for going longer than 30min; a 30min run is identical to a 60min run for this Challenge.
8. Extra effort gains you nothing.
9. You can go as slow as you want provided both feet leave the ground on every stride.
10. Runs must separated by at least 1 hour to count as multiple sessions.

Runs shorter than 30 minutes

11. If you do 2 runs shorter than 30 minutes in one day you can count the total as 1 run.
12. Up to twice per week you can run a session that is shorter than 30min if on the very next day you run a session that makes up the difference, i.e., a 23min run doesn't count, but, if you run a 37min run the following day, then you've officially run 2 sessions. You'll need to jimmy the run-duration totals in your training log to get the credit (you're on your honor here).
13. Someone in the Grievances thread complained that the 2nd run in a day shouldn't need to be 30min. As you see, this exception just above makes that possible.

Joining the Challenge; Entering Runs on the Slowtwitch Training Log

- Go to training.slowtwitch.com. You can always navigate there via the blue navbar above (below the ad banner at the top), hover over "Training" (third heading from right) and click on Training Log.
- Sign up for a Training Log account if you don't already have one (your Reader Forum account is also your Training Log account, i.e., there's one unified login for both).
- Then look for 100/100 for 2019/20. It's hard to miss.
- Click "enroll".
- If you just go to the Challenges page, this is an easy place to go to in order to enroll. Just make sure you're signed in first.
- Now start entering your runs in the log. Make sure you only enter runs that combine as 30 minutes as one session. If you have a 20min + 15min day, enter it as one workout of 35 minute or it will not get rolled into the results sheet.
- Please ensure that you log a distance along with the time. If you don't know the distance, please try to estimate.
- Your runs will automatically get entered into the Challenge results sheet.
- Here's what my Training Log page looks like, and you can see I'm enrolled in the 100/100. If that icon on your training log instance said ENROLL, then click it. If it says LEAVE, as mine does, then you're already successfully enrolled in the Challenge.



Strava Sync

- You'll see a button on our Training Log allowing you to sync with Strava (in fact, you can see it in the screenshot above). Click that button if you enter your results some other way, in another training log or program. The only requirement for this to work is that your other training log must also sync with Strava. Basically, if your session is on Strava, our log will find it, download it, and your sessions will automatically append to the Challenge. "EricTheBiking" (on the Forum) is our Training Logmeister. He'll answer questions you have about this on this thread.

Viewing Challenge Standings

- From the Challenges home page, click on the link to go to the 100/100 for 2018/19, you'll see where you and everyone stands.
- Click on any of the column headers, and it will sort the sheet based on that category (frequency, time, distance, aerobic points). Just, frequency is how we judge this.
- 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...).

Accumulated Wisdom: This is year-12 of this Challenge. Much has been learned, good and bad.

- This is an exercise in who can whisper the loudest.
- Don't try to bank run sessions early. Just trust the process. You'll probably be more successful "banking" runs, as in, performing double runs, later in the Challenge rather than earlier.
- Take days off when you need to. As your fitness increases, you may find later in the Challenge you can run doubles. Most who hit their 100/100 do take rest days.

Levels

While some might go for 100 runs, the reality is that unless you are already running 4-6 hours per week, this might be unrealistic. For most a realistic goal is to start at Bronze club pace (or less) and then see how things go.

Platinum Club = 100 runs in 100 days (March 24th)
Gold Club = 90 runs in 100 runs in days
Silver Club = 80 runs in 100 runs in days
Bronze = 70 runs in 100 runs in days

Please put any questions on this thread. Better to put them here than send PMs or emails.

Please post stories about your workouts, pictures from running days and chime in to motivate each other on this thread. Don't just log workouts and disappear. The community is what it's all about.

Zwift Running

And, finally, we're going to be doing a lot of Zwift runs that will commence the same week as the 100/100 Challenge starts. Nothing fancy. Not workouts. Just runs. Group runs. We'll have guests! We're going to endeavor to author a front page article weekly, over the weekend, telling you everything we've got planned for you (ride and run) during the week. We'll also have a separate thread here just for how-to-Zwift and other Zwift questions.

Dan Empfield
aka Slowman
Last edited by: Slowman: Nov 30, 19 17:03
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ In reply to ]
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alrighty folks! it's here! December 1 is day-1 of our 100/100 Challenge. good luck! bon chance! on the front page are a few tips for those who need a few tips.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Thanks Dev and Slowman!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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The real question.... How long can I keep this on the down-low. My wife is gonna kill me when she figures this out.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
The real question.... How long can I keep this on the down-low. My wife is gonna kill me when she figures this out.

don't worry. she's keeping secrets from you too ;-)

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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The difference is I don't want to know!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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For inspiration, I offer a quote from George Malley ("malmo"), former American record holder in the 3k steeplechase (8:21) and half-marathon (1:01:43) -- and a frequent source of sage advice on letsrun:

" Someone asked here what was the most important workout? I said 'The most important workout is this: morning, cold, dark and rainy or warm and sunny, 4-10 miles easy. I've done thousands of them' "

Good luck all in adding to your personal tallies!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Remind me. How and when did this nonsense start? I know Dev was one of the instigators. And I think it’s related to some of the old monster training week contests we had 15 years ago or so.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Thanks, in and 1 for 1!

__________________________________________________

Fail to Prepare, Prepare to Fail
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [duffyshuffle] [ In reply to ]
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Just finished my first run. The synchronization from Strava to ST Training Log worked well. But I don't find my run in the 100/100 Challenge. What i missed? Thank you.

Aldo
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Aldo S.] [ In reply to ]
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I can see you in there. 34.16 mins, 4.02 miles. Maybe just need to refresh the browser page.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:

What Counts?

1. Any run that's at least 30 minutes long or at least 3 miles long (see below for exceptions).


Joining the Challenge; Entering Runs on the Slowtwitch Training Log

- Now start entering your runs in the log. Make sure you only enter runs that combine as 30 minutes as one session. If you have a 20min + 15min day, enter it as one workout of 35 minute or it will not get rolled into the results sheet.

If we have a run that's over three miles but less than 30 minutes, will it not be logged in the challenge page? Will have to put it in as 30 minutes it seems.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Interestingly, I did this two years ago . . . did 106/100 and although I felt ok the whole time I ended up with a slow "season" following. Perhaps it is age. I wonder if others have had negative results doing the 100/100?

David
* Ironman for Life! (Blog) * IM Everyday Hero Video * Daggett Shuler Law *
Disclaimer: I have personal and professional relationships with many athletes, vendors, and organizations in the triathlon world.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [OddSlug] [ In reply to ]
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OddSlug wrote:
I can see you in there. 34.16 mins, 4.02 miles. Maybe just need to refresh the browser page.

Changed browser, now it's ok. Thanks.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [CVH1296] [ In reply to ]
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CVH1296 wrote:
Slowman wrote:


What Counts?

1. Any run that's at least 30 minutes long or at least 3 miles long (see below for exceptions).


Joining the Challenge; Entering Runs on the Slowtwitch Training Log

- Now start entering your runs in the log. Make sure you only enter runs that combine as 30 minutes as one session. If you have a 20min + 15min day, enter it as one workout of 35 minute or it will not get rolled into the results sheet.


If we have a run that's over three miles but less than 30 minutes, will it not be logged in the challenge page? Will have to put it in as 30 minutes it seems.

my guess is that we haven't finished coding it yet. the 3mi part.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Can you make this a sticky?

In for the challenge, out for today. Did a 10km trail run on snow yesterday and my legs are tired today. I clearly need this challenge.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I am reluctantly in ... training for a spring marathon and will be doing quite a bit of running, so 100/100 is naturally a good fit this time of the year.

The frustration is that ST is technologically stuck in year ~2005. Not sure why it is so hard to upgrade interface/engine for the forum.

Case in point - I can’t “enroll” in the challenge on iOS. Anytime I click ”enroll” it takes me to the leaderboard without enrolling. I’ll login on desktop, but this is frustrating... please join the rest of the internet in 2019 ...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Having trouble with the Strava link, get this error when I try and "Connect w/ Strava". I participated last year and was able to sync no problems. Any ideas?

Result: Error

No id field found in athlete data

UPDATE: Logging out of ST and back in and then going back through the process worked for me.
Last edited by: dogchili94: Dec 1, 19 7:49
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Did anyone else have problems trying to connect to Strava? It just gives me "No id field found in athlete data"

[Edit] Oops, I guess I should have read to the end, I see I am not the only one

[Edit #2] -- Appears to have been fixed now a few hours later
Last edited by: JoeO: Dec 1, 19 13:48
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Thanks for this 100/100 again Dan. I started with it last year. Around the half way point I got pretty sick with the flue. That knocked me down for 2 weeks and I never got back into the challenge. This year I will be running the Lighthouse 100 on May 31, so this 100/100 will get me up to speed for my official training program that starts 1-1-20.
Good luck to all!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Got an easy 3.5 miles done to kickoff the challenge today. Looking to keep the mileage consistent and stay in the 30-40 minutes range these first 2-3 weeks.

Anyone planning on doing some of the group runs on Zwift? The 7am ET start is a bit late for me to squeeze in during the week unfortunately...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [awobabobob] [ In reply to ]
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Tomorrow morning will be my first run on Zwift. Interested to try it out.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mjp202] [ In reply to ]
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1 done - many more to go
thanks for getting my butt in gear
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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I'm in again, and firmly in the top 10 at the moment, it will be my high point, so I'm bragging now...Gonna try and figure out a way to do some doubles really easy so that I can still focus the hard stuff on my swimming..
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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In with a whisper, with the bare 30min. Today was supposed to be my day off. Don't tell my coach---he's a bit of an ass, and might drop me!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
In with a whisper, with the bare 30min. Today was supposed to be my day off. Don't tell my coach---he's a bit of an ass, and might drop me!

We will not tell your coach OR your wife.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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F’n blue stacks is taking off at sub-5min pace again. Love that guy! Sticks it out there and makes us chase it. The starky of the 100/100.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Yeah. I have to keep a lot of secrets.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Can today's pair of runs please not be indicative of the way the 100 in 100 is going to go?



















One of my neighbours is happy I went out for the 2nd run anyway - had only made it about 20 feet off the end of my driveway before I ended up pushing his Jetta up the street as he wasn't going anywhere.

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ In reply to ]
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In for run #1. Trust me I’m not sandbagging. I probably haven’t run 100 times in the last three years combined. I’m out of shape to say the least.

Favorite Gear: Dimond | TriRig | Desoto Sport | Hoka One One
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:
F’n blue stacks is taking off at sub-5min pace again. Love that guy! Sticks it out there and makes us chase it. The starky of the 100/100.

Vegas odds show BlueyStacks is the clear favorite to "win" most runs, again.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I finally dove in and signed up this year. Got my first run in and linked my Strava up, etc.

Do I have to go in and hit the "synchronize with Strava" each time I want to update my log, or does it pull automatically? It didn't seem to pull it today, so I synchronized and it worked. Just didn't know if I had to do that every time or I had set it up incorrectly. Thanks!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Thanks guys fo the challenge. I was out on the trails today.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:
my guess is that we haven't finished coding it yet. the 3mi part.

You got it. Got this part in just a few hours ago. I had to finish fixing the "Old challenges" functionality before I could sneak in the updated criteria for the 100/100. Everybody's runs should appear now.

Thanks, all, and be sure to report any problems here!

Those of you with trouble with the Strava integration, you might just need to use the "Reset Authentication" button in the Strava page, since Strava has changed their OAuth (Single Sign On) functionality since the last 100/100 and the old data that the log hangs on to is no longer valid.

Cheers, and I'm in at 1/1. Happy running!

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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First run in. An easy 60 min out-and-back. Looks like fun.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I’m in. I’ve been out of pocket and just noticed the earlier start date this morning, so I threw on some shoes and went for a run. :-)

Last year was the first time I participated. I just looked back at my results: 87 runs covering about 388 miles in total. That seems like more than I remember but, based on that, I hope to stay healthy and consistent enough to get to the 90+ runs group this year. Maybe there’s a lesson in there about big things being done one step (or bound) at a time.

Thanks to those who put this together. Enjoy the challenge, everyone.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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1/1 for today. I am excited about this challenge. I’ve never really worked on a real running base.

Cheers 🥂

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I just recently had a baby about 3 weeks ago. I won’t be released from doctor until Dec 23. I want to participate in the 100 days of running. I see that you can’t walk. Is there any way that I could walk until I’m released or just it be a run?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:
F’n blue stacks is taking off at sub-5min pace again. Love that guy! Sticks it out there and makes us chase it. The starky of the 100/100.

this dude is motivating

count: 11

distance: 33mi

wow

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [carles89] [ In reply to ]
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carles89 wrote:
I just recently had a baby about 3 weeks ago. I won’t be released from doctor until Dec 23. I want to participate in the 100 days of running. I see that you can’t walk. Is there any way that I could walk until I’m released or just it be a run?

you, because of your unique situation, will be given dispensation to walk until dec 23.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [BT_DreamChaser] [ In reply to ]
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BT_DreamChaser wrote:
Slowman wrote:
F’n blue stacks is taking off at sub-5min pace again. Love that guy! Sticks it out there and makes us chase it. The starky of the 100/100.

Vegas odds show BlueyStacks is the clear favorite to "win" most runs, again.


400 or bust.
Love the guy but he sucks as a training partner!!

😘
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Hi y’all,
First time doing this. Interesting start to this as my gym was closed and i woke up too late to avoid the rain. I’m not telling anyone other than the crew here that I’m doing this crazy thing. Hopefully my runs will see significant improvement through these next couple of months. Good luck, and as my previous coach always said “if you don’t have time for a workout, go do a 30 minute run. You always have time for a 30 minute run”
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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1 year retired yesterday! Time to get back in shape and I think this is a great way to do it.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:
F’n blue stacks is taking off at sub-5min pace again. Love that guy! Sticks it out there and makes us chase it. The starky of the 100/100.

Rob Gray one uppped Bluestack. Rob cranked out 84.4km in a single run yesterday. With the ultimate goal being distance through frequency, well it really does not matter how you get there.

Years ago we set the carrot at frequency to drive behavior towards the ultimate goal of distance. This is how the Kenyans get to their high volume....run number one ` 1 hrs, run number 2 around 1+ hours....Sunday one run around 2 hours....total volume for the week would end up around 300km out of 13 runs....the number of runs were the means to the overall training load.

You and I know from 40+ years of competitive running that any real runner measures their training load through distance. Hopefully everyone can use frequency to help them get there.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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OK because of this stupid challenge I did the following

  • Conference call at 9 am
  • Option to drive to work and get ready for it and not work out
  • Got on treadmill at home at 8:30 am
  • Did a hard run (for me) 22 minutes, ending at 8:52
  • Outside it was minus 6 C so went out to my car in my T shirt and turned car on and ran another 3 min cooldown run with a Tshirt on in minus 6C
  • I was instantly bone dry and now at 25 min for the day
  • Entered the car at 8:59 am
  • Dialed into call and drove to work
  • Finished call in my office


25 min running done, will do the last 5 minutes when I go to pool at lunch time probably jogging around the parking lot as a warmup for my swim.

So a perfect 100/100 day. My 22 minute run was actually pretty high quality with 10x1 min intensity surges (for me).

I still have to do my final 5 minutes, but without 100/100 this would not happen and that's exactly the type of behaviour that we want the 100/100 to impart on the time limited athlete! So in the last 48 hours I'll end up with 1:15 of running that otherwise would have not happened. Hopefully all this stupidity helps me in 10 weeks at the Dubai 70.3 I'm actually going to layer on some of this approach to just hopping on the spin bike at home just to accrue some base buildinig bike miles vs sitting on the couch.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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mistressk wrote:
Can today's pair of runs please not be indicative of the way the 100 in 100 is going to go?

"Perfect texture for running....."
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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ugh - had to get up at 5:30am to run this morning because Monday nights are always too busy in my house
It was dark and cold and pouring rain. Yuk
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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y_nigel wrote:
ugh - had to get up at 5:30am to run this morning ... It was dark and cold and pouring rain. Yuk





#postcardsfromthecurb

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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yeah yeah yeah.....I know

Its totally a mental thing for sure. Last year I ran all winter and didnt mind it at all (Winter mornings in Vancouver = dark/cold/rain)
This year every time ive gone out in bad weather I've thought 'this is stupid - why am I not back in bed'
Give me a couple weeks and i'll get back in the groove.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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I procrastinate and waffle and whine and then go outside and it's fine. My brain sucks.

Rain is way worse than snow, so kudos to you for getting out there.

We keep getting snow and then it warms up and then it snows again, so we have either bare ground, nice snowpack or treacherous icy death and you don't always know ahead of time. Keeps it "interesting".
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [dogchili94] [ In reply to ]
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Heh, seen that before - I really hope someone bought her a set of spikes for Christmas.

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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mistressk wrote:


Heh, seen that before - I really hope someone bought her a set of spikes for Christmas.

Actually, that happened in February 2014, so it was probably forgotten by the time Xmas came around

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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2 from 2 so far.

Managed the full 100 2 years ago, with a triple on the last day IIRC, but skipped last years due to remembering quite how intense 100 in 100 is... Back again this year - will be happy with a 70, but will see how much Christmas impacts it and go from there!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Just finished a nice 4 miler up here at the Ranch and after dropping my run into the ST tracker I couldn't help but gaze up the list to find that Bluestacks is on fire again (this is the same guy from last year yes?). It's day two and while I'm happily sitting "one up" with three runs dude-man is sitting at 14... FOUR-f*cking- TEEN. I love this guy!!! What an inspiration!!!

Ian Murray
http://www.TriathlonTrainingSeries.com
I'm all about athletes mastering triathlon
Twitter - @TriCoachIan
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ianpeace] [ In reply to ]
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ianpeace wrote:
Just finished a nice 4 miler up here at the Ranch and after dropping my run into the ST tracker I couldn't help but gaze up the list to find that Bluestacks is on fire again (this is the same guy from last year yes?). It's day two and while I'm happily sitting "one up" with three runs dude-man is sitting at 14... FOUR-f*cking- TEEN. I love this guy!!! What an inspiration!!!

Don't be fooled. Last year he only averaged a little over 2 runs per day.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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Don't forget treacherous icy death hiding under a layer of the soft fluffy stuff.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Scheherazade] [ In reply to ]
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Scheherazade wrote:
Don't forget treacherous icy death hiding under a layer of the soft fluffy stuff.

This is my cul-de-sac. My dog is so confused when she gets yanked off her feet as I try not to fall. :(
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Scheherazade] [ In reply to ]
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Scheherazade wrote:
Don't forget treacherous icy death hiding under a layer of the soft fluffy stuff.


I've said it before; I'll say it again. "When acid rain freezes, you get acid snow"

In fact, in South Jersey, we don't even get 'treacherous icy death' and 'soft fluffy stuff.' We get a semi-frozen semi-corrosive slurry, covering rocks and sand and gravel and shoes and needles and underwear and all sorts of other sh!t mixed in. When that all dries out, the slush is gone, but all that other crap is still out there, usually migrating onto the part of the road I'm using, and collecting in any number of brand new potholes

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
Last edited by: RandMart: Dec 2, 19 11:35
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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I think I actually liked running in the freezing rain yesterday better than postholing through the plowed-over rubbish on the overpass today.



Be safe out there everyone..

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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I haven’t been running since I had IT Band issues at Mont-Tremblant in 2017 and walked the entire thing. After two years of fighting it I gave up and switched to gravel cycling. Work and life has gotten in the way since then and I don’t have the time to train like I used to, so I decided to give running a shot again.

I started 4-6 weeks ago and am using this challenge as my big motivator. I’ve also been using it to try and train my idiot husky so that we can go bikejoring someday. My lab mix decided it was unfair that he didn’t get to go, so I now have a 2 dog sled lead that I connect to a running belt. My neighbors are thoroughly enjoying watching me. I’ve been running easy but opened it up for a few minutes today as my dogs don’t really get to run... they tend to walk fast while I run, and man was it fun to watch my Husky stretch out and actually run.


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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [JMosey] [ In reply to ]
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JMosey wrote:
I haven’t been running since I had IT Band issues at Mont-Tremblant in 2017 and walked the entire thing. After two years of fighting it I gave up and switched to gravel cycling. Work and life has gotten in the way since then and I don’t have the time to train like I used to, so I decided to give running a shot again.

I started 4-6 weeks ago and am using this challenge as my big motivator. I’ve also been using it to try and train my idiot husky so that we can go bikejoring someday. My lab mix decided it was unfair that he didn’t get to go, so I now have a 2 dog sled lead that I connect to a running belt. My neighbors are thoroughly enjoying watching me. I’ve been running easy but opened it up for a few minutes today as my dogs don’t really get to run... they tend to walk fast while I run, and man was it fun to watch my Husky stretch out and actually run.

Oh great, now we have all the dogs on 100/100 too. Next thing you know slowman is sitting on the couch and his dogs are entering their trianing into the log. I bet they kick the ass of Bluestack!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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The important question is which of the six quadrupedal gaits counts towards the 100/100?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Not replying to you for any particular reason, Tom, but can we get an app for the 100/100?

It turns out that the extra time it takes me to check my 100/100 standings is really cutting into the time I could devote to arguing in the LR. I checked the 100/100 standings 3 times already today. With all that navigating, I could have persuaded somebody of something in the LR. If we had an app, I could probably check every 30 minutes without altering my current lifestyle at all.

I was most happy today when I was in 17th place and Monty was in 18th place (at about 3pm).
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Calamityjane88 wrote:
Not replying to you for any particular reason, Tom, but can we get an app for the 100/100?

It turns out that the extra time it takes me to check my 100/100 standings is really cutting into the time I could devote to arguing in the LR. I checked the 100/100 standings 3 times already today. With all that navigating, I could have persuaded somebody of something in the LR. If we had an app, I could probably check every 30 minutes without altering my current lifestyle at all.

I was most happy today when I was in 17th place and Monty was in 18th place (at about 3pm).

Does anyone ever convince anyone of anything in the LR?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Calamityjane88 wrote:
Not replying to you for any particular reason, Tom, but can we get an app for the 100/100?

It turns out that the extra time it takes me to check my 100/100 standings is really cutting into the time I could devote to arguing in the LR. I checked the 100/100 standings 3 times already today. With all that navigating, I could have persuaded somebody of something in the LR. If we had an app, I could probably check every 30 minutes without altering my current lifestyle at all.

I was most happy today when I was in 17th place and Monty was in 18th place (at about 3pm).

Does anyone ever convince anyone of anything in the LR?

They don’t even know it, but I am dominating them! Ha ha!

Don’t tell them.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Calamityjane88 wrote:
Tom_hampton wrote:
Calamityjane88 wrote:
Not replying to you for any particular reason, Tom, but can we get an app for the 100/100?

It turns out that the extra time it takes me to check my 100/100 standings is really cutting into the time I could devote to arguing in the LR. I checked the 100/100 standings 3 times already today. With all that navigating, I could have persuaded somebody of something in the LR. If we had an app, I could probably check every 30 minutes without altering my current lifestyle at all.

I was most happy today when I was in 17th place and Monty was in 18th place (at about 3pm).


Does anyone ever convince anyone of anything in the LR?


They don’t even know it, but I am dominating them! Ha ha!

Don’t tell them.

This is true


I think?

I mean, that's what Jane tells me is true

So it's true


Right?


I think?

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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Breaking 2 (forums) Challenge: dominate 100/100 and the LR. Who is so versatile, so willing to suffer, and so willing to suffer fools?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Well, back again for attempt #6 at 100 in 100. Unlike my wife (3 ror 4), so far I'm 2 for 5. The 2018/2019 season ended in mid-february with a calf pull on an easy run, but I had already run a very successful 50km trail race by that time, and a month off for full recovery saw me back again in July running the absolutely insane Pikes Peak Ultra. Last year my wife managed to run her full 100/100 all the way across the US (almost): starting in Philadelphia in December and then tracking all the way across the country as we did a few months of #vanlife after selling our house, finishing at Pt. Reyes, CA at the Pacific. It was quite something. As usual these last few years, I've been totally non-competitive but enjoying a bit of exercise here and there, and actually staying in better shape than in several recent years. I start 100/100 this year already regularly running 6 miles 3x a week, so it's not so much of a fresh start this time around. I also backpacked 230 miles in August (Cape Wrath Trail in Scotland), which led to some (temporary) weight loss and was more of a good aerobic base than I had anticipated.

It will be a challenge to keep it as interesting this year since we now live in Galisteo, NM ... a tiny village which so far has only really given up 3 or 4 running routes directly from our door. The staples are a 10km trail loop which is quite varied, just a little challenging and very scenic, and a 10km road out and back which is similarly scenic but somewhat tedious if also faster. The nearby Galisteo Basin Preserve has more trails but is more or less a mandatory drive to get to, and the Sangre de Cristos Mtns, while the home to many incredible trail runs, are already snowed in and will remain so for 100/100 season.

Good luck to everyone!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
OK because of this stupid challenge I did the following

  • Conference call at 9 am
  • Option to drive to work and get ready for it and not work out
  • Got on treadmill at home at 8:30 am
  • Did a hard run (for me) 22 minutes, ending at 8:52
  • Outside it was minus 6 C so went out to my car in my T shirt and turned car on and ran another 3 min cooldown run with a Tshirt on in minus 6C
  • I was instantly bone dry and now at 25 min for the day
  • Entered the car at 8:59 am
  • Dialed into call and drove to work
  • Finished call in my office


25 min running done, will do the last 5 minutes when I go to pool at lunch time probably jogging around the parking lot as a warmup for my swim.

So a perfect 100/100 day. My 22 minute run was actually pretty high quality with 10x1 min intensity surges (for me).

I still have to do my final 5 minutes, but without 100/100 this would not happen and that's exactly the type of behaviour that we want the 100/100 to impart on the time limited athlete! So in the last 48 hours I'll end up with 1:15 of running that otherwise would have not happened. Hopefully all this stupidity helps me in 10 weeks at the Dubai 70.3 I'm actually going to layer on some of this approach to just hopping on the spin bike at home just to accrue some base buildinig bike miles vs sitting on the couch.

This is exactly the type of behaviour we have come to expect from you Dev - love it! So pleased to hear you are able to do triathlons again.Your journey has really inspired me :-)

I entered the 100/100 challenge today and completed my first run. I've been injured since May with a bulging disc pressing on my sciatic nerve. Thought I would give this challenge a try and see how far I get, I'm hoping to atleast attempt 50 runs. Today I managed 5km without pain, which made me feel really positive!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Calamityjane88 wrote:
Breaking 2 (forums) Challenge: dominate 100/100 and the LR. Who is so versatile, so willing to suffer, and so willing to suffer fools?

And you don't need cheater shoes, a boatload of pacers, and a magic green box to follow!!!

Good luck, Jane! I'm on your side!!!

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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So I may jinx myself. This year I want to establish a base pace. Working the purist definition: of running every single day for minimum 30 miniutes... all my runs to be under 8min a mile. 3 days in
1 - 7:39
2 - 7:19
3 - 7:28

Show up to blow up.

Maybe screwed tomorrow, strong rains predicted


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Surprisingly 2/2 given the 2 feet of snow outside and my epic eat-shit experience in my last 'cross race of the year on Saturday.

Will treadmill it tonight and test out the Zwift footpod in advance of leading some of the forthcoming Challenge Support runs. Admittedly I am wondering how quickly I'm gonna kill myself trying to look at Zwift on the treadmill given my coordination skills...

----------------------------------
Managing Editor, Slowtwitch.com | Twitter
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I've been out of the game so long, it feels like I'm relearning everything.

I can't believe how sh!tty slow I'm running. But I'm running. Bad back, shoulder, extra 15 lbs and all.

Anyone got recovery tips they swear by? I'm paying closer attention to sleep, trying to stay reasonably hydrated, cutting back on holiday food crap, etc. I know it's not magic, but I'm not 30 anymore. Hell, I'm not 40 anymore. Just trying to avoid an epic collapse from accumulated fatigue.

Thanks -J

----------------------------------------------------------------
Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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*stupid question alert*

So I'm probably going to bank a run tonight so that I dont have to run tomorrow (I already did todays run in the morning). Does banking a run only work if you push it forward to the next day - or can you miss a day and do 2 runs the next day?

Thanks!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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y_nigel wrote:
*stupid question alert*

So I'm probably going to bank a run tonight so that I dont have to run tomorrow (I already did todays run in the morning). Does banking a run only work if you push it forward to the next day - or can you miss a day and do 2 runs the next day?

Thanks!

You don't necessarily need to do a make-up run the very next day ... you can double-up some day in February if you want [or not, that's OK too]

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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y_nigel wrote:
*stupid question alert*

So I'm probably going to bank a run tonight so that I dont have to run tomorrow (I already did todays run in the morning). Does banking a run only work if you push it forward to the next day - or can you miss a day and do 2 runs the next day?

Thanks!

It's all about the total number, so it doesn't matter what day you record the run.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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karlaj wrote:
Anyone got recovery tips they swear by? I'm paying closer attention to sleep, trying to stay reasonably hydrated,

Salt baths are great as well.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ianpeace] [ In reply to ]
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ianpeace wrote:
Just finished a nice 4 miler up here at the Ranch and after dropping my run into the ST tracker I couldn't help but gaze up the list to find that Bluestacks is on fire again (this is the same guy from last year yes?). It's day two and while I'm happily sitting "one up" with three runs dude-man is sitting at 14... FOUR-f*cking- TEEN. I love this guy!!! What an inspiration!!!

with respect to bluestacks' efforts, a shout-out must be given to rob gray, who i believe may have begun his 100/100 during ultraman. 3 runs so far, he's on schedule, 3-for-3, but with 50-something miles.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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It would be nice if aerobic points were removed (only correlates with distance anyways, so redundant) ... And in place a sort by pace, since you have time and distance available.


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
It would be nice if aerobic points were removed (only correlates with distance anyways, so redundant) ... And in place a sort by pace, since you have time and distance available.

+1
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:
ianpeace wrote:
Just finished a nice 4 miler up here at the Ranch and after dropping my run into the ST tracker I couldn't help but gaze up the list to find that Bluestacks is on fire again (this is the same guy from last year yes?). It's day two and while I'm happily sitting "one up" with three runs dude-man is sitting at 14... FOUR-f*cking- TEEN. I love this guy!!! What an inspiration!!!


with respect to bluestacks' efforts, a shout-out must be given to rob gray, who i believe may have begun his 100/100 during ultraman. 3 runs so far, he's on schedule, 3-for-3, but with 50-something miles.

I got a new plan for 100/100. Basically if I do 20 min on the treadmill in the morning and evening and other than that, I jog from car to office, office to car, car to pool, pool to car, car to office, office to car, drive home and squeeze in another lap of the block or a few laps around the building at work, this will get me to 35 minutes per day and I don't even really have to devote any "planned time" to running. Just run everywhere instead of walking.

Last month when I was in London and Paris on business, I basically ran through every airport terminal. I wanted to see how many steps I was getting running everywhere rather than walking and I was getting around 8000-10000 steps of slow jogging daily without making time to work out or in addition to working out. There was won day when I only did 8000 steps in a run (so around 8km), but by the end of the day I got to 26,000 of which another 12000 was jogging.

There was one day where I left the convention center in Paris and rather than take the street car or Uber back to my hotel, I started, walking and then that turned into a jog in my business clothing and dress shoes. As my sweat built up, I stuffed my business suit jacket into my backpack so I was running the the street in Paris in dress pants, dress shirt and with a business backpack on and dress shoes. The pace was just jogging. 4.5 km later I got to my hotel shedded the biz gear , put on running shoes, compression shorts and T shirt and then I hit the track (yes, hotel was strategically picked to be close to a track and pool), and did 10km more of running on the track in proper sportswear (and not in zero padding zero drop dress shoes.....strategically chosen dress shoes that I can run in slowly if I have to).

In any case, that was outside 100/100, but part of the "running everywhere" plan came from being on a Kona training camp with Ultraman Rob Gray, who was doing exactly that. If he could run somewhere he was and it all adds up.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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y_nigel wrote:
*stupid question alert*

So I'm probably going to bank a run tonight so that I dont have to run tomorrow (I already did todays run in the morning). Does banking a run only work if you push it forward to the next day - or can you miss a day and do 2 runs the next day?

Thanks!

Hello! Banking a run works at any time. The challenge will pick up any qualifying run (30 minutes or 3 miles) inside the challenge period, so it could be 11:59pm or whatever and it wouldn't matter. The only thing that would be potentially off is the little icon for how you're doing might not reflect correctly until a few days go by.

Just like our hero, Bluestacks, who is going to bank 100 runs in the first 40 days and then coast to success .... :)

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PaulDavis] [ In reply to ]
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PaulDavis wrote:
synthetic wrote:
It would be nice if aerobic points were removed (only correlates with distance anyways, so redundant) ... And in place a sort by pace, since you have time and distance available.


+1

So for this type of data element, I do have quite a bit of flexibility -- it'd likely be optional by challenge? Or by user for the challenge? Anyway -- for some of them, like the Kahuna, it's required, because it's the determining element of the whole thing.

Now, as for adding pace, that would be really cool. I think I can make it work by tweaking the SQL. Let me fiddle around with it and see what I can do. I wish we had prizes, because it'd be cool to reward the quicker folks and maybe the Lanterne Rouge, too. :^)

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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Eric, I missed the first day. Is it possible to bank a run in reverse by running twice in one day tomorrow or this weekend?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [anitan1] [ In reply to ]
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anitan1 wrote:
Eric, I missed the first day. Is it possible to bank a run in reverse by running twice in one day tomorrow or this weekend?

Yes, of course!! You could also reverse Bluestacks it and wait until the last 20 days and run 5 times a day. Not that we recommend it. :)

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
It would be nice if aerobic points were removed (only correlates with distance anyways, so redundant) ... And in place a sort by pace, since you have time and distance available.

the table is set up to favor a particular metric. it might be distance, sessions, aerobic points, depending on the challenge. often challenges require some specific coding - this one a case in point (minimum mileage and/or time. as for the rest of the table, i don't see that changing.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Thank you guys for starting this challenge. I wanted to do a run build this winter and this should kick start it well. Trying to ramp up to 30 minutes as my runs are typically 20-25 but I've been hitting the 5k mark thus far.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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EricTheBiking wrote:
PaulDavis wrote:
synthetic wrote:
It would be nice if aerobic points were removed (only correlates with distance anyways, so redundant) ... And in place a sort by pace, since you have time and distance available.


+1


So for this type of data element, I do have quite a bit of flexibility -- it'd likely be optional by challenge? Or by user for the challenge? Anyway -- for some of them, like the Kahuna, it's required, because it's the determining element of the whole thing.

Now, as for adding pace, that would be really cool. I think I can make it work by tweaking the SQL. Let me fiddle around with it and see what I can do. I wish we had prizes, because it'd be cool to reward the quicker folks and maybe the Lanterne Rouge, too. :^)

-Eric

awesome, thanks for the add. looks like no one is going to come close to danstu4 's average! It is fun to add mini challenges within this challenge. Always good to have A,B,C goals. (C goal is the 100 runs in 100 days, make that the last one to fail!)

Thus I continue my sub challenge of staying under 8 min / mile (5 min / km), survived the rain today:
1 - 7:39
2 - 7:19
3 - 7:28
4 - 7:28


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Today's approach to the challenge is as follows. I had limited time in the morning so this is what I did

10 min treadmill warmup run ramping up to 11kph making the incline steeper and steeper as a warmup to bike
20 min trainer with 10x2min at 90-95%FTP with 10 seconds of rest per per 2 min
3 min cool down jog on treadmill
4 min additional jogging on street in cold temps so I don't have to shower (basically bone dry at the end of that)
drive to work

total run so far = 17 minutes.

When I go to the pool at lunch I will jog some laps of parking lot as a warmup for my swim and then I can hit the water hard and after swim do a bit more jogging for my swim-bike transition practice since you have to run out of the water in most tris.....this will get me to my 30+ minutes and I don't have to make time for running and I get my quality that I wanted on the trainer and in the pool. Without 100/100 I'd have just spent the time doing bike warmup and swim warmup at low intensity. I'm just doing the low intensity stuff on the run and quality in the other two sports by not warming up and cooling down in those sports and doing that running
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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looks like no one is going to come close to danstu4 's average! //

Looks like dtrunner is crushing him, way ahead of anyone else at 6;27 pace. The thing with paces is they dont take into account uphill runs. I plan to do many of my treadmill runs up hill, of course with no downhill to balance out the pace. But a fun mini challenge to follow for sure..
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:


awesome, thanks for the add. looks like no one is going to come close to danstu4 's average!


You missed several. I counted at least 5 in the sub-7 group...one in particular:


21

dtnrunner 4 4:02:42 37.57mi 6:27/mi
Last edited by: Tom_hampton: Dec 4, 19 9:25
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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monty wrote:
looks like no one is going to come close to danstu4 's average! //

Looks like dtrunner is crushing him, way ahead of anyone else at 6;27 pace. The thing with paces is they dont take into account uphill runs. I plan to do many of my treadmill runs up hill, of course with no downhill to balance out the pace. But a fun mini challenge to follow for sure..

True, but dtrunner has 4 runs over 38 miles...that's kinda hard to do all downhill. Sheesh....9 miles at 6:27, day after day??!??!!. I did 3 miles at that pace last night in the middle of my 9miler. I need a recovery day today.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
monty wrote:
looks like no one is going to come close to danstu4 's average! //

Looks like dtrunner is crushing him, way ahead of anyone else at 6;27 pace. The thing with paces is they dont take into account uphill runs. I plan to do many of my treadmill runs up hill, of course with no downhill to balance out the pace. But a fun mini challenge to follow for sure..


True, but dtrunner has 4 runs over 38 miles...that's kinda hard to do all downhill. Sheesh....9 miles at 6:27, day after day??!??!!. I did 3 miles at that pace last night in the middle of my 9miler. I need a recovery day today.

It's pretty early on, but also, there are runners for whom 6:30 is an easy jog (I am not one of them!). And also, let me help you sneaky peekers with a sort function this morning. :)

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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Ha! I'm doing similar things with using runs to warmup for swims/bikes. Lap lanes full of non-drowners (hard to call them swimmers), so I hit the treadmill for 30' and then had the lanes to myself.

1. I'd forgotten how badly calibrated most gym treadmills are.
2. Denizens of the cardio room. Should start that thread if it doesn't exist yet.

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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karlaj wrote:
2. Denizens of the cardio room. Should start that thread if it doesn't exist yet.

There's a "Gym" thread on both the Tri Forum AND the LR

Maybe a nice gift would be to unify them somehow/somewhere

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I think my biggest challenge will be around the Christmas holidays and sneakily slipping in runs between the chaos.

Looking forward to seeing how it helps build fitness for some early year races!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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True, but dtrunner has 4 runs over 38 miles...that's kinda hard to do all downhill. //

You totally misunderstood my point, it was not to throw shade on anyone's faster running paces. It was actually an excuse( for me and maybe others) that like to do straight uphill runs only, or many of the segments on treadmills just going up. I do plan to do some faster runs later in the challenge once my legs harden up a bit, hopefully soon...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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It will be interesting to see how the utterly different climate near Santa Fe (compared to Philadelphia) impacts 100/100 2019 ... in previous years both I and my wife have made extensive use of the treadmills at our gym in Philadelphia to deal with particularly bad weather. The nearest gym is now 25 miles away and not worth belonging to as a full time member. The flipside is that it's still mostly sunny here all winter, and even if it snows, that is generally gone by lunchtime. That said, it's frequently below freezing in the morning and there are occasional storms like the one over thanksgiving that leave enough snow to last for days, not to mention the impact on the trails we like to run on.

So ... to be seen ...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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Monty I would argue by in large we should be celebrating run frequency not pace as it's to modifiable of a metric. I can not remove variables when on the treadmill like lack of wind/modification of step length. Also outdoors GPS while fantastic tends to over measure my track intervals (see my Tuesday workout). Side bar thanks Dan for the 100/100 challenge it's a great motivator during the winter months when my racing calendar is bleak and their is skiing to be had. If you want to know the secret to being a strong runner it's in my obnoxiously long signature below...
Happy running to all!

"What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe... The Trial of Miles, Miles of Trials. How could they be expected to understand that?"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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monty wrote:

You totally misunderstood my point, it was not to throw shade on anyone's faster running paces. It was actually an excuse( for me and maybe others) that like to do straight uphill runs only, or many of the segments on treadmills just going up. I do plan to do some faster runs later in the challenge once my legs harden up a bit, hopefully soon...

Sorry....didn't mean to imply you were "throwing shade". i did, in fact, take your point. I was mostly simply expressing my amazement at 38 miles of 6:27/mi. I couldn't do that down a 6% grade for that long. and certainly not four days in a row!

I actually wish I had some longer hills to train on. Alls I've got around here are these little dinky 20-50ft tall rollers. Better than nothing, but I DO miss being able to just run up a hill until I run out of steam.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
I actually wish I had some longer hills to train on. Alls I've got around here are these little dinky 20-50ft tall rollers. Better than nothing, but I DO miss being able to just run up a hill until I run out of steam.

When I lived in FL, I would run in parking garages

For extra fun, do repeats by running up the ramps, then take the elevator down and start again

Conversely, you can also ride the elevator UP and skateboard DOWN

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PaulDavis] [ In reply to ]
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Hey Paul, I looked up where you and your wife live now, and it sounds a lot like here in Valyermo, just a tad bit higher. I think we are under 400 residents, two of my neighbors have 700 and 1800 acre ranches. What prompted you to move there? Maybe time to look into that treadmill thread, I saw the one they were all raving about for $1400, seems super reasonable for one that goes 5 minute pace up 12% grades!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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RandMart wrote:

Conversely, you can also ride the elevator UP and skateboard DOWN

An interesting idea...probably not very beneficial for my running career, though.

I live in the country. The nearest town is 9 miles away, and has a population of ~3000. What's a parking garage?


I guess I could run the bleachers at the $XXX million HS football stadium. it is texas afterall.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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Well, we sold our house in Philadelphia because (a) the house was way too big for us (b) it was time for something/somewhere new. Got into the van and started driving with a list of about 10 places that were candidates. After visiting my wife's family in WI, we escaped the polar vortex that hit the upper midwest last winter and since we were racing the Arches Ultra at the start of February, we headed to Santa Fe first since that was on our list and not far from Moab where the race was. Saw the house in the first few days, went off the Moab and we both felt compelled to come back. Looked at a lot of other houses in the area, continued to be drawn to this one. Met a bunch of people from the village ... seemed like a nice crowd albeit predominantly of the "gray hair" variety (got to get used to that as I age up myself). We owned the house by the end of February. Took another 2 months in the van in AZ/CA since there was a tenant with notice, then moved in May 1st. So much for the rest of the list!

So far it's been great, though the cycling options compared to PA are massively reduced because of the much lower road density, and running options are also similarly constrained. What does exist though is pretty amazing, with the Sangre de Cristos and Jemez "arms" of the Rockies normally in full view.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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karlaj wrote:
Ha! I'm doing similar things with using runs to warmup for swims/bikes. Lap lanes full of non-drowners (hard to call them swimmers), so I hit the treadmill for 30' and then had the lanes to myself.

1. I'd forgotten how badly calibrated most gym treadmills are.
2. Denizens of the cardio room. Should start that thread if it doesn't exist yet.

Well as it turns out I could not make it to the pool at lunch so I jogged an addtional 25 min early afternoon before a meeting, and there was a pool fouling this evening, so I did a 10 min row+15 min hard spin + 10 min hard row + 12m treadmill easy jog.

I ended up with a touch over 50 min running for the day. I would like to see if I can cram in 4 hrs of running per week for the challenge around mainly swimming focus and some hard trainer rides, and just doing a bunch of short mini runs all over the course of day.....just building run base through extreme frequency.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
I guess I could run the bleachers at the $XXX million HS football stadium. it is texas afterall.
Some of those HS stadiums are mind blowing. Upper deck and press box. They seem so out of place compared with the fields of nothing surrounding them.
On the plus side, that would mean the stadium is getting used!

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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3 runs in 3 days and all pain free (suffering back injury). Seem to have got into a little routine of a 5km run and 20 mins PT - will continue running until the trails become icy.

Happy running everyone!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ In reply to ]
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Fun little data question: After logging a decent number of (slow) running miles over the past couple years in prep for IM's,I spent all fall focusing on the bike and avoiding running. Probably did 50 miles per month in Aug, Sep, Oct and Nov.

With some exceptions most of my runs for the challenge will be 3.5 - 4 miles at about a 9:00 pace. That's my go-to, pay-no-attention-just-run speed at the moment. So the fun question (or at least the question i consider fun): How much will my average heart rate over similar runs decline over the 100 runs? Right now my HR averages about 152 if I do 3 or four miles at a fairly even 9:00ish pace.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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SJK wrote:
Fun little data question: After logging a decent number of (slow) running miles over the past couple years in prep for IM's,I spent all fall focusing on the bike and avoiding running. Probably did 50 miles per month in Aug, Sep, Oct and Nov.

With some exceptions most of my runs for the challenge will be 3.5 - 4 miles at about a 9:00 pace. That's my go-to, pay-no-attention-just-run speed at the moment. So the fun question (or at least the question i consider fun): How much will my average heart rate over similar runs decline over the 100 runs? Right now my HR averages about 152 if I do 3 or four miles at a fairly even 9:00ish pace.

i suspect your HR will come down as you get back into the running habit.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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My bet would be "none". Because, I expect your "go to" RPE / HR will remain unchanged and you will simply run faster at the same "pay no attention" effort. But, I'll take a wild guess and say your pace drops down in the 8:2x range by the end of the challenge at 152 bpm.

On the other hand, if you do continue to run at 9:00, I'll pick 141 as the associated HR.
Last edited by: Tom_hampton: Dec 5, 19 11:56
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Yeah it didn't occur to me that I might end up running faster instead. I'd be thrilled if I'm casually doing sub-8:30's by the end. Or if my HR falls that much.

This challenge is the kick-in-the-running-shoes I've needed.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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AKA "it doesn't get easier, you just get faster"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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SJK wrote:
Yeah it didn't occur to me that I might end up running faster instead. I'd be thrilled if I'm casually doing sub-8:30's by the end. Or if my HR falls that much.

This challenge is the kick-in-the-running-shoes I've needed.

On this train of thought why not just run 8:30s to run sub 8 in the end (or faster).


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
SJK wrote:
Yeah it didn't occur to me that I might end up running faster instead. I'd be thrilled if I'm casually doing sub-8:30's by the end. Or if my HR falls that much.

This challenge is the kick-in-the-running-shoes I've needed.


On this train of thought why not just run 8:30s to run sub 8 in the end (or faster).

Why stop there? Just start at 6:00...so you can be running 5:30 at the end. /do-I-need-to-say-pink?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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The 3 mile minimum makes it a lot easier to squeeze in a quick run at lunch.

4/5 so far, hoping to make it to 75 this year after 55 last year.

Thanks for hosting this Dan.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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SJK wrote:
Fun little data question: After logging a decent number of (slow) running miles over the past couple years in prep for IM's,I spent all fall focusing on the bike and avoiding running. Probably did 50 miles per month in Aug, Sep, Oct and Nov.

With some exceptions most of my runs for the challenge will be 3.5 - 4 miles at about a 9:00 pace. That's my go-to, pay-no-attention-just-run speed at the moment. So the fun question (or at least the question i consider fun): How much will my average heart rate over similar runs decline over the 100 runs? Right now my HR averages about 152 if I do 3 or four miles at a fairly even 9:00ish pace.

So I actually data-checked myself on this from runs in last year's 100/100... though this will be a comparison over a year so it's relatively similar weather conditions (and same route as well)!

For 2018 my pace at 140BPM: ~7:50
For 2019 my pace at 140BPM: ~6:50

I typically actually do my easy runs at around 120-130 now but I picked 140 arbitrarily because that was easy to compare between years.

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [qintegral] [ In reply to ]
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qintegral wrote:

For 2018 my pace at 140BPM: ~7:50
For 2019 my pace at 140BPM: ~6:50

I typically actually do my easy runs at around 120-130 now but I picked 140 arbitrarily because that was easy to compare between years.

Very nice.

I'm essentially unchanged from this point last year. ~8:00 at 150bpm. 150bpm is bottom of z2 for me. Likewise, I tend to do my easy runs 20-30s slower and down in the lower 140s.

But, I took may-august almost entirely off (less than 200 miles total over those 4 months). I ramped up in September, and have been at 40 mpw for Oct-November.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [qintegral] [ In reply to ]
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Wow, that’s an impressive drop! How many running miles total this year?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [twcronin] [ In reply to ]
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twcronin wrote:
Wow, that’s an impressive drop! How many running miles total this year?

Thanks tw and tom!

I went crazy with it -- 3800 so far, compared to 1900 in 2018 and 200 in 2017. Hoping to stay on track to close out 4000 for the year.

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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Also, trail runs will be slower and bring up the average pace. Elevation gain would be a cool metric to add.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [rmg] [ In reply to ]
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Also, trail runs will be slower and bring up the average pace.//

Oh great, my go to runs when I got off the treadmill incline, and all at altitude too!!. My pace is doomed I say... (-;


But here is my theory, when I do a 2nd run in a day(only occasionally) it will be entirely uphill, and my belief is that this will help keep me from injuries later on. Just a theory mind you, will see how it all plays out in the end..
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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SJK wrote:
Fun little data question: After logging a decent number of (slow) running miles over the past couple years in prep for IM's,I spent all fall focusing on the bike and avoiding running. Probably did 50 miles per month in Aug, Sep, Oct and Nov.

With some exceptions most of my runs for the challenge will be 3.5 - 4 miles at about a 9:00 pace. That's my go-to, pay-no-attention-just-run speed at the moment. So the fun question (or at least the question i consider fun): How much will my average heart rate over similar runs decline over the 100 runs? Right now my HR averages about 152 if I do 3 or four miles at a fairly even 9:00ish pace.

I'm in roughly the same spot. 3.5 mile run at Z2, sub 150 BPM, gets me somewhere around 8:40 right now. Hoping I can drop that down to 7:30 or so while in Z2. Pushed one run the other day and did 8:18 at 151 BPM. I bet with your running background from previous IMs you'll get down close to 8 minute pace at that HR.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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Interesting theory...I spent 2 months prior to this challenge treadmill walking up 9-15% grades b/c I wasn't allowed to run. Figured it would keep my HR up while reducing impact while my shoulder healed. My legs feel great now. So my n=1 backs up your theory so far. -J

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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karlaj wrote:
Interesting theory...I spent 2 months prior to this challenge treadmill walking up 9-15% grades b/c I wasn't allowed to run. Figured it would keep my HR up while reducing impact while my shoulder healed. My legs feel great now. So my n=1 backs up your theory so far. -J

I don't know the physiology around it but I know multiple people who swear by doing incline work on a TM when recovering from an injury or to ease off the joints a bit. I rarely run on a TM but when I do I always put it in a slight incline because I feel like I'm going to run off the front of the thing at 0%.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
synthetic wrote:
SJK wrote:
Yeah it didn't occur to me that I might end up running faster instead. I'd be thrilled if I'm casually doing sub-8:30's by the end. Or if my HR falls that much.

This challenge is the kick-in-the-running-shoes I've needed.


On this train of thought why not just run 8:30s to run sub 8 in the end (or faster).

Why stop there? Just start at 6:00...so you can be running 5:30 at the end. /do-I-need-to-say-pink?

I feel some folk are not pushing themselves to run so target paces maybe low into jog zone. For me, the fastest sustainable daily 30 min rate would be above 6:40 per mile. As my experiment 2 years ago, 30 days 6:25 was sustainable for only 20 minutes.


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [jond81] [ In reply to ]
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jond81 wrote:
karlaj wrote:
Interesting theory...I spent 2 months prior to this challenge treadmill walking up 9-15% grades b/c I wasn't allowed to run. Figured it would keep my HR up while reducing impact while my shoulder healed. My legs feel great now. So my n=1 backs up your theory so far. -J


I don't know the physiology around it but I know multiple people who swear by doing incline work on a TM when recovering from an injury or to ease off the joints a bit. I rarely run on a TM but when I do I always put it in a slight incline because I feel like I'm going to run off the front of the thing at 0%.

I don't run on a incline, but I do my cooldown walk at 3% or so

I don't know what compelled me to start doing that - after recovering from my hammy injury - butt it's worked pretty well so far

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:

I feel some folk are not pushing themselves to run so target paces maybe low into jog zone. For me, the fastest sustainable daily 30 min rate would be above 6:40 per mile. As my experiment 2 years ago, 30 days 6:25 was sustainable for only 20 minutes.


Maybe...but, to quote DD, "its Easy to run too fast, its hard to run too slow." (or something to that effect)

You've been running a lot, for a long time, at a pretty fast pace. You've demonstrated that you can do that without injury. Lots of people can't---but, only figure that out AFTER getting injured.

For the majority of people that aren't on the front page of the standings...I don't think your recipe would end well after 100 days. For most people they will be better served by running as slow as necessary to be able to run again, and again, and again...for as high of a completion percentage as they can manage.

Other than as a stupid human trick, I'm not sure that just finding the fastest average pace one can sustain for 100 days in a row is very useful either. ((ETA: not that there's anything wrong with stupid human tricks.))
Last edited by: Tom_hampton: Dec 6, 19 9:29
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
synthetic wrote:

I feel some folk are not pushing themselves to run so target paces maybe low into jog zone. For me, the fastest sustainable daily 30 min rate would be above 6:40 per mile. As my experiment 2 years ago, 30 days 6:25 was sustainable for only 20 minutes.


Maybe...but, to quote DD, "its Easy to run too fast, its hard to run too slow." (or something to that effect)

You've been running a lot, for a long time, at a pretty fast pace. You've demonstrated that you can do that without injury. Lots of people can't---but, only figure that out AFTER getting injured.

For the majority of people that aren't on the front page of the standings...I don't think your recipe would end well after 100 days.

I agree, I see more harm than value in trying to force zone paces. It may certainly be physiologically optimal to always keep in range of certain zones, but most people would likely net-benefit more purely off of an effort that puts them much more into the low jog zone. Pushing for mid-upper zone 2 all the time for most people is way too injury prone for way too little benefit over low zoning.

Fastest sustainable daily != most overall benefit

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
synthetic wrote:

I feel some folk are not pushing themselves to run so target paces maybe low into jog zone. For me, the fastest sustainable daily 30 min rate would be above 6:40 per mile. As my experiment 2 years ago, 30 days 6:25 was sustainable for only 20 minutes.


Maybe...but, to quote DD, "its Easy to run too fast, its hard to run too slow." (or something to that effect)

You've been running a lot, for a long time, at a pretty fast pace. You've demonstrated that you can do that without injury. Lots of people can't---but, only figure that out AFTER getting injured.

For the majority of people that aren't on the front page of the standings...I don't think your recipe would end well after 100 days. For most people they will be better served by running as slow as necessary to be able to run again, and again, and again...for as high of a completion percentage as they can manage.

I agree Tom, I'm done pushing that boundary and am happy eating my humble pie at a slow jog pace. Having spare capacity means I think I can weather some adversity (didn't get enough sleep, biked/swam/ran a little too much/fast the day before) and maintain the consistency without getting sick or breaking. B/c you can't improve if you're not training at all.

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [qintegral] [ In reply to ]
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qintegral wrote:
twcronin wrote:
Wow, that’s an impressive drop! How many running miles total this year?


Thanks tw and tom!

I went crazy with it -- 3800 so far, compared to 1900 in 2018 and 200 in 2017. Hoping to stay on track to close out 4000 for the year.

Impressive. That's what 80-90 mpw...presumably with quite a few weeks north of 100mi? And, to think I was pretty happy with 45!!!

I'm curious what your approach to training pace was with that much volume? Ie: How much intensity, etc? or was it all/mostly easy pace..and just tons of mileage?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
I feel some folk are not pushing themselves to run so target paces maybe low into jog zone.

What do you even know about my running and how hard I push myself? Quit judging.

Yesterday I ran on the Avocado Trail which is currently mud and totally torn up from the rains, in addition to going either straight up or straight down. Where I am, there’s nothing flat. NOTHING flat, Mr. Mission Bay.

Other people are running terrain similar to mine AND they’re dealing with snow, ice, howling winds, and wolves.

You’re running in San Diego. Perfect temps, even in the worst weather.

My goal for this 100/100 is self-control. I want to run every day. If I get egotistical and overreach in speed or distance or number of runs in a day, I won’t make my goal.

In sum, you’re running in the best conditions. You’re welcome to fixate on your own speed. But don’t suggest that other runners are taking it too easy by not having a speed goal like you. We’re doing our own thing.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
synthetic wrote:

I feel some folk are not pushing themselves to run so target paces maybe low into jog zone. For me, the fastest sustainable daily 30 min rate would be above 6:40 per mile. As my experiment 2 years ago, 30 days 6:25 was sustainable for only 20 minutes.


Maybe...but, to quote DD, "its Easy to run too fast, its hard to run too slow." (or something to that effect)

You've been running a lot, for a long time, at a pretty fast pace. You've demonstrated that you can do that without injury. Lots of people can't---but, only figure that out AFTER getting injured.

For the majority of people that aren't on the front page of the standings...I don't think your recipe would end well after 100 days. For most people they will be better served by running as slow as necessary to be able to run again, and again, and again...for as high of a completion percentage as they can manage.

Other than as a stupid human trick, I'm not sure that just finding the fastest average pace one can sustain for 100 days in a row is very useful either. ((ETA: not that there's anything wrong with stupid human tricks.))

Actually I am riddled with injuries, for my age category my times are not good.

Calamityjane88 wrote:
synthetic wrote:
I feel some folk are not pushing themselves to run so target paces maybe low into jog zone.

What do you even know about my running and how hard I push myself? Quit judging.

Yesterday I ran on the Avocado Trail which is currently mud and totally torn up from the rains, in addition to going either straight up or straight down. Where I am, there’s nothing flat. NOTHING flat, Mr. Mission Bay.

Other people are running terrain similar to mine AND they’re dealing with snow, ice, howling winds, and wolves.

You’re running in San Diego. Perfect temps, even in the worst weather.

My goal for this 100/100 is self-control. I want to run every day. If I get egotistical and overreach in speed or distance or number of runs in a day, I won’t make my goal.

In sum, you’re running in the best conditions. You’re welcome to fixate on your own speed. But don’t suggest that other runners are taking it too easy by not having a speed goal like you. We’re doing our own thing.

Actually I rarely run mission bay, live in hillier areas of SD. But yes you hopefully are doing your best sustainable 30 minutes. Unfortunately we have no stable RPE measurement or real running power meter to show effort.. nearest stat we can work is pace.
This challenge should be, challenging. So for myself I dialed in a manageable sub goal. Would be great if others announced their sub goals too


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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My sub goal is to "get out the damn door". It's cold, dark, snowy and I'm tired. And my toddler and I keep trading colds back and forth (currently sitting at my desk with my coat on).

Not all of us are "runners", some of us are just attempting to be better than we were.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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CalamityJane88 wrote:
My goal for this 100/100 is self-control. I want to run every day. If I get egotistical and overreach in speed or distance or number of runs in a day, I won’t make my goal.
...
We’re doing our own thing.

edbikebabe wrote:
My sub goal is to "get out the damn door". It's cold, dark, snowy and I'm tired. And my toddler and I keep trading colds back and forth (currently sitting at my desk with my coat on).

Not all of us are "runners", some of us are just attempting to be better than we were.

Double +1

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:


Actually I am riddled with injuries, for my age category my times are not good.


If that's the case, then I find your approach.........puzzling.

I run more or less the same 5k as you. But, I'm 51. Until the last 2 months I haven't done any speed work at all.

I haven't had a run injury in over two years.
Last edited by: Tom_hampton: Dec 6, 19 11:05
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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EricTheBiking wrote:
Those of you with trouble with the Strava integration, you might just need to use the "Reset Authentication" button in the Strava page, since Strava has changed their OAuth (Single Sign On) functionality since the last 100/100 and the old data that the log hangs on to is no longer valid.

i'm still having that problem and i can't find on my strava account a reset authorization button. any hint where to find it?

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
Tom_hampton wrote:
synthetic wrote:
SJK wrote:
Yeah it didn't occur to me that I might end up running faster instead. I'd be thrilled if I'm casually doing sub-8:30's by the end. Or if my HR falls that much.

This challenge is the kick-in-the-running-shoes I've needed.


On this train of thought why not just run 8:30s to run sub 8 in the end (or faster).


Why stop there? Just start at 6:00...so you can be running 5:30 at the end. /do-I-need-to-say-pink?


I feel some folk are not pushing themselves to run so target paces maybe low into jog zone. For me, the fastest sustainable daily 30 min rate would be above 6:40 per mile. As my experiment 2 years ago, 30 days 6:25 was sustainable for only 20 minutes.

I generally agree with the other responses that there's no problem running almost all runs easy -- especially if you haven't run as a daily habit before. But I also like this Kevin Beck quote:

"If you're in a period of training with no immediate racing goals (and thus presumably not doing a lot of track or interval work), you can run as fast as you want to every day. If you're a little tired the next day, good. You should be. If you're really whipped, consciously back off and you'll probably feel fresher soon enough. There are no magical programs or formulas when it comes to building strength in the off-season. Run as much as you can as often as possible and run like hell when moved to do so. That seemingly oversimplified piece of advice is not a cop-out or a spitting in the face of science or specifics; it's a real prescription for long-term success. I have benefitted tremendously from this approach, as have many runners far better than me."

Basically, the point being that the classic model of strongly polarized training with easy days very easy and hard days very hard is most relevant when doing some sort of structured race preparation. Otherwise, you can let it rip if you feel good, you should back off if you're tired/sore, and you'll probably improve more than if you did only easy running every day.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Impressive. That's what 80-90 mpw...presumably with quite a few weeks north of 100mi? And, to think I was pretty happy with 45!!!

I'm curious what your approach to training pace was with that much volume? Ie: How much intensity, etc? or was it all/mostly easy pace..and just tons of mileage?

Thanks! Yeah there were a few weeks of off/low, a good chunk in the 80-90, and another good chunk in the 100 (more in the first half of the year). When I first started out, starting during last year's 100/100, it was 100% easy just to try to see what my body could handle. Then for probably about 6-7 months out of the year I was also doing 2-3 quality days mixed in (for two goal marathon cycles).

45 is no joke either! I happened to find that I'm decently durable and mundane enough of a person to just spend a dumb amount of time running ha.

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [twcronin] [ In reply to ]
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twcronin wrote:


I generally agree with the other responses that there's no problem running almost all runs easy -- especially if you haven't run as a daily habit before. But I also like this Kevin Beck quote:

"If you're in a period of training with no immediate racing goals (and thus presumably not doing a lot of track or interval work), you can run as fast as you want to every day. If you're a little tired the next day, good. You should be. If you're really whipped, consciously back off and you'll probably feel fresher soon enough. There are no magical programs or formulas when it comes to building strength in the off-season. Run as much as you can as often as possible and run like hell when moved to do so. That seemingly oversimplified piece of advice is not a cop-out or a spitting in the face of science or specifics; it's a real prescription for long-term success. I have benefitted tremendously from this approach, as have many runners far better than me."

Basically, the point being that the classic model of strongly polarized training with easy days very easy and hard days very hard is most relevant when doing some sort of structured race preparation. Otherwise, you can let it rip if you feel good, you should back off if you're tired/sore, and you'll probably improve more than if you did only easy running every day.


Yeah that's definitely true -- you can probably reap very similar long term success just going with the flow and running hard when you feel inclined, and backing off when you feel tired. In many ways, that is essentially polarized training in disguise, and arguably even better if you listen to your body instead of a written plan. Very similar ideals to Hudson's adaptive training approach (see book "Run Faster from the 5K to the Marathon").

I still don't really like the approach of best sustainable 30 minutes per day, but I'm also biased toward long term running improvement and anyone's personal twist on the challenge is their own.


synthetic wrote:
Actually I rarely run mission bay, live in hillier areas of SD. But yes you hopefully are doing your best sustainable 30 minutes. Unfortunately we have no stable RPE measurement or real running power meter to show effort.. nearest stat we can work is pace.
This challenge should be, challenging. So for myself I dialed in a manageable sub goal. Would be great if others announced their sub goals too

I do understand the sentiment here. For some people doing the actual 100/100 may not be a challenge with respect to what they are already used to. I guess I'll choose a sub goal to hit ~1150 miles for the challenge, essentially to keep the volume up pretty steady in the off-season and around holidays/vacations! I imagine bluestack's sub goal is something otherworldly...

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:
EricTheBiking wrote:
Those of you with trouble with the Strava integration, you might just need to use the "Reset Authentication" button in the Strava page, since Strava has changed their OAuth (Single Sign On) functionality since the last 100/100 and the old data that the log hangs on to is no longer valid.


i'm still having that problem and i can't find on my strava account a reset authorization button. any hint where to find it?

Not on the Strava page - on your training log page.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
This challenge should be, challenging. So for myself I dialed in a manageable sub goal. Would be great if others announced their sub goals too

Qualitative sub-goals for me:
a) stay healthy / recover from existing niggles
b) make running doubles a regular part of my training

Quantitative sub-goals:
1) 130/100 (2 doubles a week if I run every day, or 3 if I take a day off)
2) 800+ miles
3) ~20 workouts
4) sub-1:15 half marathon (goal race: New Bedford 3/15/2020)

Despite some strong marathon cycles with plenty of mileage, I've never actually done the base goal of 100/100 -- closest was around 95/100 in training for Baystate 2018, where I averaged 66 miles/week for 12 weeks and did a number of doubles. Hoping that emphasizing frequency first and volume second makes me a bit more resilient; I think I've responded well to shorter runs and more doubles in the past, but this challenge is the kick I need to go for it for real!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [twcronin] [ In reply to ]
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am i the only one trying to bank days during the week so I can drink beer and sleep-in (as much as my kids allow) on the weekend?????
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I’m targeting over 100 runs in the challenge this year as I’m trying to get back into shape after having a baby 11 weeks ago. I ran a 5k to see where I am today and ran 22 mins. I’m hoping to take another 2-3 mins off that by the end of the challenge and lose my last 10 lbs of baby weight.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [maija] [ In reply to ]
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maija wrote:
I’m targeting over 100 runs in the challenge this year as I’m trying to get back into shape after having a baby 11 weeks ago. I ran a 5k to see where I am today and ran 22 mins. I’m hoping to take another 2-3 mins off that by the end of the challenge and lose my last 10 lbs of baby weight.

well shoot, if that's the way it works then i'm going to have a baby and follow your recovery plan! seriously, sounds great. i'll be watching your progress.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I've just got credit for a coaching session that I haven't counted in my own score. I ran at 4 pm for just over 30 mins. I then started a drills coaching session at 5pm, last than 30 mins after the other one ended. I have 10 counted when there should only be 9.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PhilipShambrook] [ In reply to ]
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You can delete individual sessions from the activities list.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [OddSlug] [ In reply to ]
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I'm at 2/8 - if I run today I'll be at 3/8. This is why I don't set goals anymore, I'm always losing.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I am 8 for 8 doing a lot of short runs and even on page 1 by frequency, duration and volume. Heading out on a biz trip to India+ Dubai tonight and plan to run 45-60 min daily as I will miss 4 days on the 100 hours of swimming in 100 days program that I am on in parallel to all this running silliness. Whose idea was all this running anyway when there are perfectly good pools to not pound my body at??? I could even lose some swimmer baby fat if all this running keeps going and then my swim will suck because I won't have all that floatation from my built in layer of bioprene (TM).
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
I am 8 for 8 doing a lot of short runs and even on page 1 by frequency, duration and volume. Heading out on a biz trip to India+ Dubai tonight and plan to run 45-60 min daily as I will miss 4 days on the 100 hours of swimming in 100 days program that I am on in parallel to all this running silliness. Whose idea was all this running anyway when there are perfectly good pools to not pound my body at??? I could even lose some swimmer baby fat if all this running keeps going and then my swim will suck because I won't have all that floatation from my built in layer of bioprene (TM).

then it's a damned good thing we've got this 100/100 ongoing now! for you uberswimmers. you ought to look at the fam video i stuck up in another thread. the coolest thing that nobody knows about. (or knew about prior.)

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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edbikebabe wrote:
I'm at 2/8 - if I run today I'll be at 3/8. This is why I don't set goals anymore, I'm always losing.

Run today, my lady. I’ll look for your name. I plan to go out later. I have 1/2 coke saved in the fridge as my reward.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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I'm 9 for 8. Still focused on my 10k pr attempt coming up in 2 weeks. I've done one small "challenge run", othwrwise Just following that plan. Hopefully the PR attempt works out, so I can turn my focus to something else. Otherwise, I know I'll be unable to let it go.

Haven't really figured out what my goal is for this challenge. Last year I was a rookie and still building up some durability on the run. I went in hoping to just make 70...and needed up with 100. Now, with 2 years of no running injuries...after the challenge lat year, and all the running this year... That doesn't seem to be much of a stretch goal.

I know I'd like to be at 60 mpw for the bulk of 2020. So, that will certainly be one of my goals... To exit the 100/100 at 60mpw.

Last year I pretty much did all challenge runs... I even divided longer runs in half to get the doubles. This year, my approach is to only use "challenge runs" as ways to add volume to my current plan.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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I’m at 9/8 and just capped it off with 2:22:50 at CIM. Will probably be taking a week off then rejoining for some more fun.

speedySTATES
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [fartleker] [ In reply to ]
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fartleker wrote:
2:22:50 at CIM
Blazing fast. Well done!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [fartleker] [ In reply to ]
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fartleker wrote:
I’m at 9/8 and just capped it off with 2:22:50 at CIM. Will probably be taking a week off then rejoining for some more fun.

Absolute beast! Congratulations!! I bet you'll get a lock on that OTQ next season even if they tighten the standard.

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Calamityjane88 wrote:
edbikebabe wrote:
I'm at 2/8 - if I run today I'll be at 3/8. This is why I don't set goals anymore, I'm always losing.

Run today, my lady. I’ll look for your name. I plan to go out later. I have 1/2 coke saved in the fridge as my reward.

Done and dusted - snowy/hilly trails are so slow.... But off-leash for the dog triumphed over my ego.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [fartleker] [ In reply to ]
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fartleker wrote:
I’m at 9/8 and just capped it off with 2:22:50 at CIM. Will probably be taking a week off then rejoining for some more fun.

What is your height and weight running a full marathon in 2:22 and what is your open 10km. I am already feeling fat just asking this.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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edbikebabe wrote:
Calamityjane88 wrote:
edbikebabe wrote:
I'm at 2/8 - if I run today I'll be at 3/8. This is why I don't set goals anymore, I'm always losing.

Run today, my lady. I’ll look for your name. I plan to go out later. I have 1/2 coke saved in the fridge as my reward.

Done and dusted - snowy/hilly trails are so slow.... But off-leash for the dog triumphed over my ego.

Nice work! Snowy, hilly trails make you strong. Add off-leash dog, and it’s a party. Sounds fun!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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5’10 135. Ran a 31:40 in the middle of a half marathon blow up about a month ago.

None of my results should show that a 2:22 is possible (or even going for 2:19). But it is in the right ball park.

speedySTATES
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Need some clarification on the rules. I did 5 miles yesterday in 40 minutes. Do I need to run 20 minutes, or 1 mile to count today’s run (I.e. to get to either 60 min or 6 miles total?) I am getting off a long international flight and want to do the shortest run possible today...

Strava
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [sch340] [ In reply to ]
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Split runs only work in minutes. So, you need a 20 minute run to get credit. Remember you will have to manually move the time around in the training log.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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I'm 6/8 with just under 20 miles. For me, that's awesome, especially since I had to miss two days because I tweaked my back shoveling. Kudos to everyone who is getting out there every day, every other day or every 4 days. As long as you're challenging yourself then you're doing it right.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [sch340] [ In reply to ]
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sch340 wrote:
Need some clarification on the rules. I did 5 miles yesterday in 40 minutes. Do I need to run 20 minutes, or 1 mile to count today’s run (I.e. to get to either 60 min or 6 miles total?) I am getting off a long international flight and want to do the shortest run possible today...

I am applying for 100/100 hero of the day status.

I got off an transatlantic flight in London Heathrow and had a long layover before connecting to India. I was hoping to use one of the lounges, leave my bags at front desk and hard out from terminal2 and explore and do a 90 min run since I had time. But no luck, the lounges would not hang on to unattended baggage. I though about going into London but the thought of sitting on the Piccadilly tube line for an hour each way was not appealing even though I had time.

I then tried the Hilton Garden Inn gym attached to terminal 2, but got a snotty front desk person who would not let me pay for a drop in.

Finally I just gave up and the atrium in front of the terminal felt like a good spot to run in my jeans and running shoes doing a loops around my luggage. It's almost 100m long in front of the terminal so I figure 200m loop or so and away I went. I was literally never more than 10 seconds either side from my bags and just kept running. I had one security guard ask me what I was doing and I told him and he said to stay close to bags or they will need to get the full security squad over. Then I guess the shift changed and I had another guys. Finally a while later I had a woman who claimed she was the head of security ask me what I was doing so I explained and she said technically I should be holding my bags at all times (she is correct but I used to be in the military so you get brought up to do as you can inside the tolerance of authorities). At this point I had reached my magic minimum of 10,000 steps or running which depending on the pace is 9km to 10km of looping a concrete atrium at an airport terminal in jeans and running shoes all in the middle of what would be my REM sleep

So that was a good time to wrap it up as the tone of security woman was escalating....in my mind I am thinking "don't they have real terrorists to track down....all this wasted money and time on a hapless 100/100 idiot is taking away from real security....but agile looming brown guy running pretty fast in an airport probably looks like it's in the range. It's not like I am a hot blue eyed blonde woman in yoga pants putting down a yoga mat in the same atrium to get her exercise so it was time to pack it up and catch my connection to Mumbai.

On. plus note 2 months ago the Germans in Frankfurt were much better than the Brits at Heathrow. I left my luggage at a lounge at the airport and did a long run on the trails beside the airport on my way back from Mumbai connecting to Ottawa.

I'll give myself credit for 9km in an hour for this airport foray given all the interruptions, but it was certainly over 10,000 steps.

Some of these workouts that are never meant to happen for normal people are the ones I lean on in racing when it gets tough and I don't want to hurt. I end up doing these workouts that are not meant to happen for normal people to build my bank balance to withdraw from on race day. Dubai 70.3 in 8.5 weeks so I guess I al on a mission to not be so fat and slow (I can't help the old part)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [fartleker] [ In reply to ]
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Congrats fartleker!! A 7-minute PR at those speeds is spectacular, and a sure sign of more good things to come! Take some well-deserved rest and chill out at the top of the pace leaderboard :)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [twcronin] [ In reply to ]
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Kudos to my wife who roughly shoved me back out of bed this morning at 5:30am after I turned off my alarm and climbed back into bed (because I was 100% going to bail).


I went a bit faster than maybe I was in shape for yesterday (and stretched the run to around 12km) - definitely felt it this morning.
So far so good though - legs feel great.
I for sure drank less this weekend just because I knew I had to do a run in the mornings, so I guess thats a bonus?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [fartleker] [ In reply to ]
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fartleker wrote:
5’10 135. Ran a 31:40 in the middle of a half marathon blow up about a month ago.

None of my results should show that a 2:22 is possible (or even going for 2:19). But it is in the right ball park.

So.... What shoes? :)


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [fartleker] [ In reply to ]
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Saturday was almost a perfect day of running for me. I did need spikes in the morning for a run down to the market, but there were only a few icy spots. I really need to make this winter's pair of screw shoes for this route.




In the afternoon I went to check out a new conservation area I'd heard about called Starkey Hill, and had one of those truly magical running experiences. I didn't really need my fake-toolah microspikes on the snowpack, but they offered really confident traction for the steeper climbs and descents, and my legs felt great! The sunset was incredible, and I enjoyed the hell out of myself. I'd seen a review saying that despite the signage there wasn't really a lookout at the highest point on the trail; clearly whoever wrote it needed to turn around and look more closely through the trees.




Sunday, though...Sunday was kinda horrible. I knew it was going to suck, but I couldn't have predicted what form the suffering was going to take. We'd been told the 422m paved path around the baseball diamond was free of snow, so at least I wouldn't have to use spikes. There was one unavoidable icy patch, but it wasn't too bad. I didn't even mind running endless loops of the path - I do a lot of short looped ultras, and there were quite a number of friends on course, so it was nice and social. Off the start, I was feeling pretty good and moving well. What ended up being awful was my right knee; there was a very minor side-slope to the paved path, and when we changed direction from clockwise to counter-clockwise (around 50mins in) the outside of my knee twinged a bit, but seemed fine. After my first 34 laps I decided to walk one, and discovered the knee wasn't happy while walking. All the while the wind was rising, gusting over 40kph across a field full of snow and through the park, which was beside a major surface road - no shelter. Three times I saw chunks of ice blown off a tree shatter on the path just a few feet in front of me. I ran 10 more laps, including another change of direction, but got a bit lightheaded and dropped to a walk again; my knee was even grouchier this time. I tried running again, but landed awkwardly with my right foot and my right ankle was suddenly super sore with each stride. I tried hunting for tight/sore stuff in my right side (glutes, quads, calves) and stretching to see if I could get the knee to ease up, but walking a couple of additional laps (which put me past half marathon distance) showed it just wanted to be a whiny jerk. I tried running one more time, but my ankle was definitely not OK, so I talked to the race director and he had no problems with me dropping down to the half...as he sat on the ground trying to stretch out some issues of his own. So, I called it at 52 laps - right around 22km - and would have stayed to cheer other people on, but the wind just blew right through us. My husband was freezing to death, too, so we bailed. Still not entirely sure how to feel about the whole thing - I'm used to running for 6+hrs and it's a bit of a blow to drop so early - but pavement SUCKS and I wasn't even the first in the full to DNF. It was a very informal event put on by and for a bunch of trail and ultrarunners, and there was a lot of carnage. I haven't done any long road runs in a few years, and I guess that bit me (and a lot of other people) in the arse.



So, going to try running on my lunch today to see how the ankle feels - knee has been responding really well to some quad & TFL work, so fingers crossed this doesn't mess with the rest of the races I have in the next couple of months.

Huge respect to fartleker for an amazing result!

__________________________________________________________
ill advised racing inc.
Last edited by: mistressk: Dec 9, 19 9:28
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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Kudos indeed! Change is hard. It's good to have that support and gentle nudge.

My son has been good about reminding me with a "I hope you have a good run today, dad!" He knows its not easy, and its his way to be involved.

----------------------------------------------------------------
Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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I'm keeping myself accountable by posting here - thanks to CalamityJane for getting me out there yesterday.

And yes - that marathon is CRAZY fast. At first I thought, that's a decent time for an untrained half....
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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I ran past a couple of dead fish, big ones, laying on Pomerado Road this morning. They looked half frozen and totally delicious, except for the fact that they were half frozen and on the road and it was only 10 am, too early for eating fish.

I took a picture. How do I post it? I did a search— nothing came up. How?

Please & thanks.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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I should have put something in the picture so you can tell the size. They were pretty big, the size of a standard ping pong paddle.
Last edited by: Calamityjane88: Dec 9, 19 14:30
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Split runs only work in minutes. So, you need a 20 minute run to get credit. Remember you will have to manually move the time around in the training log.

Gotcha, thanks for the clarification

I hate to open a can of worms here, but I searched through the threads and found nothing... what is the shortest run that is technically allowed as a "make up run"?

For example, I will be doing a lot of easy 1 hour runs as part of my normal IM build. Does that mean I can run for literally 60 seconds the day after that (twice per week), and that counts as an additional run? Not trying to game the system, but if I can go out and jog for 5 minutes on a rest day I'll probably do it, if it adds to my count.

Strava
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PhilipShambrook] [ In reply to ]
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PhilipShambrook wrote:
I've just got credit for a coaching session that I haven't counted in my own score. I ran at 4 pm for just over 30 mins. I then started a drills coaching session at 5pm, last than 30 mins after the other one ended. I have 10 counted when there should only be 9.

Howdy, sir! Can you tell me which workouts these are? I have a way to exclude a particular workout from the challenge that I'd like to test out (without deleting it). If you could PM me, I'd appreciate it.

Best,

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [sch340] [ In reply to ]
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sch340 wrote:
Tom_hampton wrote:
Split runs only work in minutes. So, you need a 20 minute run to get credit. Remember you will have to manually move the time around in the training log.


Gotcha, thanks for the clarification

I hate to open a can of worms here, but I searched through the threads and found nothing... what is the shortest run that is technically allowed as a "make up run"?

For example, I will be doing a lot of easy 1 hour runs as part of my normal IM build. Does that mean I can run for literally 60 seconds the day after that (twice per week), and that counts as an additional run? Not trying to game the system, but if I can go out and jog for 5 minutes on a rest day I'll probably do it, if it adds to my count.

There are a couple of ways to "make up" a run on a technicality. But the purpose of the challenge is to help everybody run 100 times in 100 days. It isn't to have you not bother to change your regular 1-hour run and then, because the rules permit make-up runs, sure, yeah, twice a week, do a bullshit 5-minute "workout" in order to satisfy that technicality (even though you aren't making up anything). Just go run!! Sheesh!

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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First of all, 5 minutes isn't a "bullshit" workout especially for those just starting to run consistently.

Second, if the goal is to have everyone run 100/100, then 5 minute runs may be the only way I can do that if those days would normally be rest days.

Third, if you don't want questions around technicalities, then don't make any rules, or exceptions to those rules, to begin with!

Strava
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [sch340] [ In reply to ]
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Dont worry, you are not the only one, it can be confusing, and fluid at times. The way I understood it last year, was that if you did less than the prescribed 30 minutes, you could make it up on the next days run. I dont recall that you could do a longer run and then carry(or bank) the extra minutes over to the next day though. So if you do 20 today, you can either do 10 or 40 the next day to get one or two runs in. But I think if you do 40 today, you cannot do 20 tomorrow to get in the extra run, that 40 would have to be a split run, 30, and then 10 as your 2nd effort of the day, then you can count those 10 minutes..

And you could only do it once or maybe twice a week? Anyhoo, that is what I went by last year, maybe it is different this year, or I just plain misunderstood the rules. I think I only had to do it once, but I will watch for clarification here, as it may become more prevalent in my program this year. But got two little kids throwing up all over the place, waiting for the 3rd to catch up, and then I'm probably going to be like Kramer in that Seinfeld episode, throwing down the bet in the beginning of the challenge...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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PM sent.

I did delete it as suggested, but it reappeared following the most recent synch.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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Monty has it right.

You can't carry forward extra time. You can only "make up" lost time. And that's a maximum of 2x per week. All make up running is done via time, not mileage....so using the 30 minute basis.

Day1: 10min
Day2: 50min

Equals 2 runs.

But you can't do:

Day1: 60min
Day2: 1min

That counts as just a single run... Unless on day 3 you run 29 minutes.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [sch340] [ In reply to ]
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Eric's just being a grumpy pants. See my reply to Monty, above.

The idea is to give you a way to make up a run the gets cut short for some reason... As we know shit happens; meeting get in the way,or unexpected family events happen, etc.

I had a few times last year when I could onlybdo 15 minutes at lunch and was going to finish up my other 15bafter dinner. But, then we had an unexpected family event so I couldn't do the last 15. So, the next day I did 45min to fetn"credit".

But, the point is not to provide a way to "pad" your stats....so to speak. Hence, why we can't carry extra time forward, only make up lost time.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:

So.... What shoes? :)

Vaporfly Nexts. I was in the big pack of maybe 70 that went thru the half in 1:09. 90% were in the Nexts, 8% were in the Hoka Carbon (I think), and there may have been one random set.

speedySTATES
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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This is my first attempt at 100/100. In fact, having not had a day off yet since 1 Dec, this is my longest running streak ever. My 26 miles last week was also my biggest running week of the year. Whilst it’s cold, dark and wet here in the UK, I take my hat off to those of you running in freezing snow and ice.

With 10 runs done, getting to 100 seems a long way off. But the challenges has already worked for me, running on the treadmill at work at 8pm after a 14hr work day, and again at 8pm on Sunday after moving house all day.

Hopefully get another double done today. Thanks for the challenge.
Tubs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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As of today I´m at 12 "runs" in 10 days - that is more than I intended, but these short and frequent exercises seem to be really beneficial for me. And it turns out to be fun to sneak in a second "run" whenever there is an opportunity.

I "run" as fast as my injured tendons allow me to, which in reality boils down to mainly speed-walking, interspersed now with a couple of (relaxed but fast) accelerations of real running. I speed-walk with real effort, angled arms etc., average HR of around 60% to 65% - so I do look kind of funny I guess, people notice me ...
I complement these "runs" with strengthening- and stretching-exercises and some hopping, and I try to lose some weight in these 100 days. All that with the faint hope that it might enable me to return to "real" running.

So I kind of abuse this challenge by doing part of what really is my rehab under the pretence of running, because the challenge and the exercise log etc. motivate me and structure my exercise. While I understand and even envy those that can have a strict and purist approach, for the time being I am limited to the other end of the spectrum. If all goes well I´ll be able to follow the rules strictly next year.

So I say thanks for the challenge!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Heidelfix] [ In reply to ]
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Nice work! I'm glad it's working as motivation. I'm going to use your enthusiasm as motivation for my goals.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PhilipShambrook] [ In reply to ]
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PhilipShambrook wrote:
PM sent.

I did delete it as suggested, but it reappeared following the most recent synch.

Received. Thank you. I'll tag it and make sure the code works. I was going to reply in PM, but for some reason you can't receive PMs on here? Anyway, do you need additional coaching features added to the training log? We should talk. :)

Thanks,

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Eric's just being a grumpy pants. See my reply to Monty, above.

I know. I try not to be, but I feel like the rules around cutting up runs are silly (in other words, my personal ethic is that MY data on the training log should reflect the reality of what I did on those dates and at those times, and I do not fudge that data because why would I be dishonest with myself?). I get the idea of allowing some flexibility around making up runs and so forth, but I draw the line at altering data to reflect it. (And I have to acknowledge that a technology solution that picks up a 40 minute and a 20 minute on successive days is actually incredibly challenging, forcing users to "fudge", so of course there's a gray area). I care much less about somebody walk/running and logging it as a run, we all take walk breaks and so that's fine. I appreciate everybody's perspective and the community shared effort that we're all doing around this challenge is super motivating to me.

Last year I made 80/100, and I'm hoping to hit 100/100 this year (I just did my first double of the challenge yesterday). Keep running strong, peoples!

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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I think Bluestack is going to hit 50 pretty soon this morning. Good golly!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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All good, I totally get why answering a million questions would start to get annoying after a while. Seeing your run total go up is motivating but in the end we aren't winning any prizes. That said, if there are opportunities to increase the number of runs I do (and hence build on the momentum of that motivation) while staying within the spirit of the challenge, I would like to do it.

For example, if someone is doing the BarryP plan, they might be running 6x per week with a 30/60/90 structure. Some of those 60 minute middle runs are going to fall after a planned rest day, so throwing in a 5 to 10 minute recovery run as a 7th run on that rest day is going to count since you are "making it up" the next day with an hour of running. Even though 10 minutes of easy jogging is pretty meaningless in a week where you are already running for 5 hours, I still think it falls within the spirit of what we are all trying to accomplish here. But I also asked if there was a minimum so I'm following the established rules.



Tom_hampton wrote:
Eric's just being a grumpy pants. See my reply to Monty, above.

The idea is to give you a way to make up a run the gets cut short for some reason... As we know shit happens; meeting get in the way,or unexpected family events happen, etc.

I had a few times last year when I could onlybdo 15 minutes at lunch and was going to finish up my other 15bafter dinner. But, then we had an unexpected family event so I couldn't do the last 15. So, the next day I did 45min to fetn"credit".

But, the point is not to provide a way to "pad" your stats....so to speak. Hence, why we can't carry extra time forward, only make up lost time.

Strava
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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Quote:
... we all take walk breaks and so that's fine.


Speak for yourself! I NEVER take walk breaks. /pink (kinda... But I feel really guilty when I do)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Quote:
... we all take walk breaks and so that's fine.


Speak for yourself! I NEVER take walk breaks. /pink (kinda... But I feel really guilty when I do)

I used to think it didn't even count as a "run" if I took walk breaks. But now I'm slow and unfit and need the walk breaks (sometimes mentally, sometimes physically). My HR says it's a "run effort" so I'm okay with it - for now.

My goal is to be done with the walk breaks on the flat pavement soon and on the trails by spring - snow is adding an extra layer of challenge.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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All good thanks. Nothing extra needed. :-)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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Awesome!

What I like about this challenge is how it helps people get back out there. Whatever reason they have...and in whatever way they can. It's about the stretch goal and the accomplishment!

My wife is doing it on the side... She's not actually running because she has back problems that preclude that. But, she's walking and using the framework to do more.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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EtB, thank you for keeping this ship running smoothly. -J

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
What I like about this challenge is how it helps people get back out there. Whatever reason they have...and in whatever way they can. It's about the stretch goal and the accomplishment!

^^ THIS

Tom_hampton wrote:
My wife is doing it on the side... She's not actually running because she has back problems that preclude that. But, she's walking and using the framework to do more.

That's awesome - give your wife a high five from me!

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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Even though I've missed a couple runs, I'm still hanging on to Medal Eligibility

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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For the third (maybe fourth) consecutive year my challenge is over as soon as it began. Once again for reasons that have nothing to do with the challenge. This time, it's a pinched nerve that incapacitated me on day two. Physical therapist says no running for a couple of months
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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karlaj wrote:
EtB, thank you for keeping this ship running smoothly. -J

EtB? I really like that, and you're very welcome. I'm glad you all are taking part and that I can help.

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [JoeO] [ In reply to ]
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Wow, yuck. First, hope you heal up and aren’t in too much pain.
I’m guessing biking is out if the nerve is affecting running, but what about swimming? Or just enjoy the time off and get extra treatment.

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [JoeO] [ In reply to ]
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JoeO wrote:
For the third (maybe fourth) consecutive year my challenge is over as soon as it began. Once again for reasons that have nothing to do with the challenge. This time, it's a pinched nerve that incapacitated me on day two. Physical therapist says no running for a couple of months

i'm very sorry to hear that. esp because of how much running is a part of your life specifically. coupla months, eh? can i make a prediction it won't be that long?

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Thanks, Dan but unfortunately I think this is real. My root problem is a degeneration of the neck vertebra which I could see pretty clearly on the X-Ray; They had another from 2008 to compare and showed me the difference. Guess that's why it's been so hard for me to hold aero position in the past couple of years.

Today the PT was doing a few tests in the eval and was a bit alarmed by what she saw.

Regardless of what happens I can live with a 3 to 6 months off if there is a clear plan to fix things permanently. If that means surgery than I want to hurry up and do it. Whatever. I just don't want to have to spend 5 years "managing" it and not being able to do nearly what I want.

Longer term, I'm guessing my triathlon days probably over (or soon to be over) but if I can get back to running as much as I want eventually I'll be fine. That and road biking should get me by. But for now it's PT and see what happens.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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karlaj wrote:
Wow, yuck. First, hope you heal up and aren’t in too much pain.
I’m guessing biking is out if the nerve is affecting running, but what about swimming? Or just enjoy the time off and get extra treatment.


Approved activities are pool-running, weight-lifting and walking. I intend to do a lot of walking
Last edited by: JoeO: Dec 11, 19 13:30
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [JoeO] [ In reply to ]
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2 runs behind, but doubling up today and should be able to make up some ground over the next week. Decided to go for Lasik end of next week (-10, can't get glasses to work and eyes just unhappy with full day contacts these days)....so that might put me in a bit of a hole depending on doc's advice on exercise immediately after.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [gbtrinride] [ In reply to ]
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Was also 2 runs behind at the start of the day. 1 due to a cold last week, the other due to contractors forcing me to move my schedules around and not being willing to run in the dark out here (it is REALLY dark where we live, but also cold). Managed a double today (6+4) now that I'm feeling almost entirely recovered, and plan another on Friday to put myself back on the same page as my wife ;)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PaulDavis] [ In reply to ]
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I know this isnt the thread for complaining (or is it?) - but all the december "liquid lunch" work events are really putting a dent in my running this week.
I keep having to go out with Subtrades and Developers in the lead up to christmas and usually end up having like 3 drinks at lunch.

Still 1 run in the positive I think? - but I was hoping to be a few more up in the lead up to the weekend (where i'm likely going to be to busy to run both days)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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I'm behind, but have no good excuse other than being unfit and overweight.

How many runs do you need to get a medal? 70 gets you a bronze medal? I really want one now - that's my new carrot. (This is ironic because I think finisher medals are kind of dumb but I'm willing to work for a few pixels on the screen)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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I feel like being "unfit" is the reason >90% of us take up this challenge.

Aside from reaching 70, 80, or 100, why not work up to doing an easy double? Good mini goal, and lets you boost your total. Start with usual 30' and later do 10-15'? Maybe just for weekends or a light work day.

Virtual slowtwitch medals are different than usual finisher medals. Lighter weight and folks give it a second look. They're like the carbon fiber of finisher medals.

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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Maybe - but I need rest days right now, trying to do a double seems a bit foolish at this point. Maybe later (a lot later) in the challenge.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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karlaj wrote:
Virtual slowtwitch medals are different than usual finisher medals. Lighter weight and folks give it a second look. They're like the carbon fiber of finisher medals.

This was my first one*







* Need to remember to keep this updated, as well as the bibs

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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RandMart wrote:
karlaj wrote:
Virtual slowtwitch medals are different than usual finisher medals. Lighter weight and folks give it a second look. They're like the carbon fiber of finisher medals.
This was my first one*

* Need to remember to keep this updated, as well as the bibs

Strong work. Designs needed for the silver and bronze now, though.
The trucker hat is a must. But can you lose it and have to send it back if you don't complete the challenge the next year? /p

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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Can one actually purchase a slowtwitch trucker hat.......????
I didn’t know that was an option in life
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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Lol, my cursory look around this site says “no” or at least not any more. Slowman had apparel at one point.
But custom hats and T-shirt’s are just a few clicks away!

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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This challenge has 100% been the motivation I needed to focus on running. Running has always been my weak link. I'm tentatively hopeful this will set the stage for a more successful run at my goal race next summer.

I'm not exactly putting in massive miles but last night it was late, I was tired, my child wouldn't sleep and...I dragged myself out into the cold to a quick 4 miles with the full moon reflecting off the snow.

I initially planned to do a few doubles in order to build a "cushion" for some traveling I need to do in January. Instead, I think I'm going to evolve my personal challenger here into running each day for 100 days - figuring out a way to run 30 minutes once per day, even if it needs to be laps around an airport terminal or doing a 3:00 AM run prior to catching a morning flight.

As a data nerd it's also nice to have a consistent dataset for my [ Pace = F{heart rate, miles, elevation, shoes}] regression :)

Anyway, happy running everyone.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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Sigh. I hate business travel. I get sick...every. single. time. I know its the stress, poor sleep, unusual eating habits, and exposure to novel pathogens. But, its hard to control much of that. I never sleep well in hotel rooms...this trip was exceptionally poor. less than 3 hrs a night.

Now I seem to have come down with a head cold. running with a cold sucks.

I doubled on sunday. Missed monday (used the double as an excuse). Ran at 5am Tuesday. Missed Wednesday. Ran yesterday, after returning home...which is when it became clear that something was "off". Today I know why.

Big race is 8 days out. Come on.....white blood cells. Kill those germies!!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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The best part of this challenge for me is that it encourages me to run those shorter treadmill runs at a slower pace. I know the risks for injury from pushing the pace on too many runs. Looking back in my past training I can see the havoc it’s created. I’m closing in on 100miles so far, and I’ve never recovered better than I am now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I can already feel the benefit of this challenge. My usual pace for easy runs was 9:15/mile. 16 runs in and I’m at 8:36/mile for the same HR. A few days ago I had a pain down my left leg and thought I might be in trouble but turns out my glutes were real tight from the daily runs. Once I stretched them out I was good to go.
I have been doing some really easy treadmill runs mixed with steady road runs and it seems to be really working.
In the summer I made a few changes to my running form, and I think that has also helped.
To all of you fitting in your runs around business travel I take my hat off to you.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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Eric, I have hit the reset button a number of times and am still having trouble. It says I am not connected. I even removed it from the Strava side and re-connected. I have just been using the other button to grab the last 14 days and deleting the swim and bike workouts.
I can keep doing this but thought I would let you know. Thanks!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Jgill] [ In reply to ]
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Apologies if it's been discussed before, but some guy has more than 80 runs in 16 days of the challenge so far. Is that even possible? Another one (in second) with more than 50?? Who does at least 7 or even 4 runs per day (of at least 30 minutes each)?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Diabolo] [ In reply to ]
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You can pretty much rest assured that the most honest runners in this challenge, are the two you just mentioned. You are just now looking at the average, should have seen the first two day totals for Bluestack!!!!

I think the math works out to being able to do about 17 or 18 runs in a day, if you do it RAAM style...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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its impressive to see those monstrous numbers atop the board. So consistent, so much volume, all at a good pace.

It had me wondering how that sort of training could be beneficial? I cannot imagine it’s the most efficient for time management, but would it train your body to recover quicker? Help you achieve higher volume than straight runs? Just curious.

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Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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I've been keeping an extensive spreadsheet log/journal to document every run. For each run I've been tracking things like start time, end time, hours since last run, physical pain, mental state, shoe, treatment after, food after etc. I've also been tracking sleep. I'll try to release the data here in a readable format. The first run of the day is always the hardest for me. Work has been really busy lately, but I hope to write down a weekly recap in a more readable form.

The cliff notes so far: Day 1 I was not fully recovered from a mountain repeats 10-mile turkey trot. I woke up at 5:15 AM and ran all day with exactly 1 hour between each run. I finished my last run around 9:45 PM and really dug myself a hole physically. Running so long on hurting calves I believe affected other parts of my body. I've been doing treatment non-stop and even went to a foot doctor on Friday to get checked out. He took X rays of the area and helped me adjust my running form. Since adjusting, these past three days have been the strongest I have felt.

Almost all of my runs are on Zwift under the name
First name: B
Last name: luestacks (Slowtwitch.com)

If anyone wants to follow each other just add me and I will add you back.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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You sir, are a rockstar.

I'm trying to not get discouraged, but this sucks. I'm slower than I've ever been (that's saying something) and it ALWAYS feels hard. Doesn't matter if it is pavement or trails or the treadmill. I'm not giving up, but it's not very motivating to get out the door either. I'm at 5/15 and plodding along (goal is 50+). I'm starting to think that a visit to the Dr is in order.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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5/15 is better than 0/15! :)

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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plant_based wrote:
5/15 is better than 0/15! :)

That's what I keep telling myself. And the ratio gets worse if I don't get out there. The whole "cold/dark/winter/snow" thing isn't helping, but that's sort of the point, so I'm trying. Thankfully the dog needs exercise, so running or walking - I still have to go out everyday.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [edbikebabe] [ In reply to ]
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The cold/dark/snow/winter thing is definitely slowing me down, too, and making every stride just a little tougher. We got a good dump on Saturday - awoke to rain, but it changed over to those big, fluffy wet flakes that stick to everything just in time to make a treacherous drive up to a friend's for her annual holiday trail run (with chili and chai party to follow).

It was like running in Narnia.







We even found a tree someone had decorated!



Second run was dark and slushy - this 4:45pm sunset thing makes it so hard to get doubles in daylight.



Sunday was windy af, so I went and hid in the trees at a new-to-me section of trail. In my infinite wisdom I hit the trail with 30mins til sunset, and no spikes or poles for traction. Fortunately the shoes I wore do ok on icy snow, as everything had frozen up overnight.

Well, except the myriad little streams the trail crosses.



Yeah, those iced-up logs don't look sketchy at all - at least there were some ice-free rocks to step on as well, plus that big stump to hang onto as I crossed.

Then I came to a section with dozens of downed trees.




I looked to windward just as a gust came through, making the tops of 40 foot tall pine trees sway up to 12 feet. I decided it would probably be best to GTFO before I ended up crushed or pinned by a blowdown.

Did I mention I was doing this solo? My husband was sitting at home with no phone (his cell bricked itself late last week) and no vehicle to reach me, in a completely different city with only a vague idea of where I'd gone to run. I make amazing decisions. But I get to see pretty things.




Due to the aforementioned "help is not coming" circumstances - plus the fact the sun had set when I reached it - I noped the hell out when I came to an ice-covered 2x8 they were trying to pass off as a bridge over a swiftly moving creek.



Turned around and headed down the main trail, having come up the side trails. There was nice flow there, but it got difficult to see the orange blazes on the cedar trees by headlamp, and I was slowed considerably by having to cross a few more icy little bridges.



Was still a super beautiful place to run, and I didn't die, so that's a win!



Wish I'd known that my second run would have been even icier - who would expect that from a road run?



It was fun running past the light displays of Candyland in downtown Preston, though, and I managed to stay upright...it's a Christmas miracle!





Hope the northern US folks are doing ok - I heard that a massive snow system was rolling through today, and we only missed the upper edge of it by a few dozen kilometers. Stay safe and warm out there!

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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Ugh. Between an unplanned business trip, and then contracting a virus (possibly from the same trip), I've missed 3 days in the last week. That's dropped me from +1 to - 2.

Even more annoying, I ran today for the first time in 4 days.... Felt like I haven't run in a year...and my 10k race is on Saturday.

Come on magic....
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Virtual league-minimum of 3.2 miles in spitting snow tonight. I'd forgotten how much extra effort it takes to run on slippery trails with a couple inches of powder under foot.
Last edited by: SJK: Dec 17, 19 17:53
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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I dont envy you snow people
It took me a week or so to get used to running in the dark/rain again - but now I dont even notice

A bit of pain in my knee for the first 3-4 km on the last last few runs - i'm hoping that goes away soon :(
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Diabolo] [ In reply to ]
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Yes, running several short runs in a day is possible *if* you have easy treadmill access, you don't mind sitting around in running shorts, you have the mental fortitude to run slow enough that the 30 minutes doesn't take much out of you other than calories, etc.

I've had my third bout of plantar fasciitis the last year (started Nov/Dec 2018). Nothings worked to resolve it yet - do absolutely nothing for five months, wear a boot for a month, physical therapy for a month, etc. I've found that I *can* jog on the woodway curve treadmill without issue and the last thing the therapist told me was to try to 'slightly' stress my foot in order that the tissue was better able to remodel. I started this past fall with 2min jog followed by 1min walk, repeat 10 times for 30min total and do that a couple times a week. Now I can do 30min straight without issue multiple times a day. I've tried a couple outside runs and a couple normal treadmill runs as well but they cause more grief for my foot so I'm limiting those types of runs.

This challenge has aspired me towards achieving regular 100+mi/weeks with actual workouts sprinkled in throughout the week and to fully resolve my foot issue. Not there yet but hopeful.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [do3b] [ In reply to ]
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And congrats to bluestacks to be the first to 100. You're absolutely insane. I'm at 25 and feel like all I do is work and run the last couple weeks! Hope you're healthy!
Last edited by: ADabs: Dec 18, 19 14:30
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Good job, bluestacks! 100 runs in 18 days. Not too shabby!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Next few days (the whole summer should be hot really) will be challenging. Today 40 degrees C, tomorrow 41C and Saturday 43C. Plus still have a bit of fire haze/smoke in the sky every now and then. All this making the challenge a bit harder.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Diabolo] [ In reply to ]
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You are in NSW, Australia? The BBC says a state of emergency has been declared for the 2nd time this month for heat & fires. Take care of yourself.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Canberra, so yes, almost NSW.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ADabs] [ In reply to ]
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ADabs wrote:
And congrats to bluestacks to be the first to 100. You're absolutely insane. I'm at 25 and feel like all I do is work and run the last couple weeks! Hope you're healthy!


Physically yes he is.
Mentally.......meh
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [do3b] [ In reply to ]
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do3b wrote:
Yes, running several short runs in a day is possible *if* you have easy treadmill access, you don't mind sitting around in running shorts, you have the mental fortitude to run slow enough that the 30 minutes doesn't take much out of you other than calories, etc.

I've had my third bout of plantar fasciitis the last year (started Nov/Dec 2018). Nothings worked to resolve it yet - do absolutely nothing for five months, wear a boot for a month, physical therapy for a month, etc. I've found that I *can* jog on the woodway curve treadmill without issue and the last thing the therapist told me was to try to 'slightly' stress my foot in order that the tissue was better able to remodel. I started this past fall with 2min jog followed by 1min walk, repeat 10 times for 30min total and do that a couple times a week. Now I can do 30min straight without issue multiple times a day. I've tried a couple outside runs and a couple normal treadmill runs as well but they cause more grief for my foot so I'm limiting those types of runs.

This challenge has aspired me towards achieving regular 100+mi/weeks with actual workouts sprinkled in throughout the week and to fully resolve my foot issue. Not there yet but hopeful.

Way to find a path forward and stay at it. I hope your progress continues.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [do3b] [ In reply to ]
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I too have been dealing with Plantar. I hesitated even joining the Challenge but have done it 3 years & love it. I had my foot taped & it was a game changer for the pain. If you haven't tried it yet I would say it is worth a try. The short runs, even twice a day now have been a gradual introduction to the stress again & it seems to be working.
Good luck & I hope you are running pain free soon!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [stillmoving] [ In reply to ]
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I just bought a new pair of shoes - I'm a little worried of just throwing them into the sequence of running every day.
My old ones still have like 20% of their life left I think? Wonder if I should wait a bit longer to switch or just get it over with....
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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y_nigel wrote:
I just bought a new pair of shoes - I'm a little worried of just throwing them into the sequence of running every day.
My old ones still have like 20% of their life left I think? Wonder if I should wait a bit longer to switch or just get it over with....

Another option is to rotate them until you feel like the old ones are really really done. You'll be able to compare feel quite directly and frequently too to better gauge when that is!

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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I battled plantar and related issues for 20 years. I've had every problem under the sun, and seen every possible type of doctor for them (from psychic to podiatrist to orthopedic, to endocrinologist, and neurologists... Okay, no psychics), and had every treatment imaginable, short of surgery. I even spent a decade on the couch because I could barely walk...training (even easy biking) was impossible.

I agree with Q as a general approach to managing shoes. Have a rotation of old and new shoes. When you come home from a run and your feet feel like shit, removes those shoes from the rotation, and add another new pair.

That said, if your feet already feel like crap, it's probably past time to replace the shoes. Shoes don't have a "fixed" life. It's all about what your body can handle. If they don't feel good, it's time to switch.

I used to only get 300-350(max) miles out of a pair before I'd start having issues somewhere (Achilles or other ankle tendons, or plantar, or neuroma, etc). I'm up to 500+ per pair now... Which I attribute to stronger stabilizers (core, hip, leg, and ankle). But, I don't toss them on a fixed schedule... I do like I said above, whenever I start to feel it in my joints post run, I drop that pair. If I'm doing a lot of hard running, maybe it's 430mi.... If I'm just running easy... Maybe 550mi.

Try the new shoes for a run, if you feel better after switching don't go back.

Eta: it also helps to have an inventory of shoes. I have two pairs in rotation, right now... And three pairs in the closet. That's probably enough for all of 2020. I tend to buy them online (closeouts and such) the last two pair I got for 1/3rd the online price of the "current model". Having that inventory makes it simple to switch immediately. Buying last year's model at a low cost makes me not even think about trying to stretch it out a outtle more.
Last edited by: Tom_hampton: Dec 19, 19 10:57
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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sounds good - thanks for the advice
I guess the short duration's in the 100/100 will probably help too - it would probably be stupid to do a long run on a brand new pair of shoes
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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Still on the program from my physio therapist, which recommends not running too much. I'm doing just-over 30' runs most days. To keep the run streak I do 15-20' runs the other day. Doesn't count to 100/100, but I still exercise and build up my running at the moment. Apart from that a lot of exercising aimed at strength and mobility, mostly for the lower abdomen and glutes.
Started ramping up the running only 10 days ago, and I'm now 12/20 in the 100/100, more than I anticipated at the start. The goal is 70/100 at the end.
Last edited by: TriStart: Dec 20, 19 3:06
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [TriStart] [ In reply to ]
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20% of the challenge is complete today.

Top gun for pace Sbernadi @ 4:17 average. Kudos plant based for 4:38 and being 3rd overall in total runs

I am still on track with sub 5:00 after a terrible week of bronchitis. And not looking forward to next week with predicted cold intense rain (i run outside, then i work outside all day)


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
20% of the challenge is complete today.

Top gun for pace Sbernadi @ 4:17 average. Kudos plant based for 4:38 and being 3rd overall in total runs

I am still on track with sub 5:00 after a terrible week of bronchitis. And not looking forward to next week with predicted cold intense rain (i run outside, then i work outside all day)


Thanks! This first part of the challenge has been fun for me. I have already become a stronger runner and have refined my biomechanics even more and my paces seem to have been increasing since the beginning with similar levels of exertion for me. I was able to take the lead in the local running charts that first week, which was cool.

I'm gearing up to burn a ton of calories next week cycling. I'm hoping for 8 hard days of cycling and then will probably take a day off or two and then back to running in January. The temperatures where I live have been really nice.

I still want to work hard to improve my running even more if possible through the challenge. I've never really focused on running training this much and have much room for improvement! :)

https://www.strava.com/...tes/zachary_mckinney
Last edited by: plant_based: Dec 20, 19 11:40
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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plant_based wrote:

Thanks! This first part of the challenge has been fun for me. I have already become a stronger runner and have refined my biomechanics even more and my paces seem to have been increasing since the beginning with similar levels of exertion for me. I was able to take the lead in the local running charts that first week, which was cool.

I'm gearing up to burn a ton of calories next week cycling. I'm hoping for 8 hard days of cycling and then will probably take a day off or two and then back to running in January. The temperatures where I live have been really nice.

I still want to work hard to improve my running even more if possible through the challenge. I've never really focused on running training this much and have much room for improvement! :)

wow I just saw your strava and you are putting all quality runs. I remember I was doing sub 20 min 5k for 30 days straight, but you are doing them nearly multiple times a day! Hope you have a race lined up soon...


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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This looks really cool like it is at home here in Canada.

21 days into the challenge I can't believe I am 21/21! Last year this time, I had basically given up on the concept of running for life, but used slowman's encouragement to just use the 100/100 for rehab, with the goal of seeing if I could get to a single continuous 30 min run by the end of the challenge.

My last 10 days were were pretty crazy bouncing between doing runs at Home in Ottawa, then London Heathrow airport, then Mumbai, then Kolkata, then Dubai, then another airport run in Toronto airport and then back home! Between the challenge and registering for the Dubai 70.3 race, all of this kept me motivated to keep the running going and at the same time, I got a lot of of solid swimming done. I ended up with 36 km of swimming and just under 90km of running...I needed to log a few double days to get on 100/100 pace because I could not get both a run and swim in on my work+flight schedule, so when I had access to a pool and could only do one workout, I chose the swim because I would not have access to swim all the time. Then when I had no pool, I doubled up on runs.

After 3 weeks, I am averaging a touch over 50km per week. Its a bit more than I want to do, but now that I am back home and can get on the trainer, go XC skiing and have daily pool access, runs will likely be a bit less, but I am going to try to hit 100/100 if I can.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
21 days into the challenge I can't believe I am 21/21! Last year this time, I had basically given up on the concept of running for life, but used slowman's encouragement to just use the 100/100 for rehab, with the goal of seeing if I could get to a single continuous 30 min run by the end of the challenge.

good going! i had a sore throat overnight and all day, 3 days ago, so took my first day off. but was good the next day, so, 2 days of running and then shot a birdie today to get back on par. hope i didn't injure myself. we'll see.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:

wow I just saw your strava and you are putting all quality runs. I remember I was doing sub 20 min 5k for 30 days straight, but you are doing them nearly multiple times a day! Hope you have a race lined up soon...

Yeah I actually just registered this morning for my first 26.2 in March (15th - Tobacco Road NC). https://tobaccoroadmarathon.com/...2018/02/trm-full.pdf

My friend messaged me yesterday and said he was going to try to BQ in this race and was looking for someone to run with and so I thought about it for a night and then really liked this course so I signed up for it. I'm really trying to strengthen my run portion of my 70.3 over the next year and haven't trained a lot in focused run training. I just show up to the races.

I was excited this morning and hit the track for 3.17mi at 6:18/mi which is really good for me. I just basically did my errands for the day and hit it up again for session 2 for 3.25mi at 6:03/mi. I had 1/2 sugar free red bull and a 5hr energy before that one. My HR was only 150s avg. Pretty good for me. Then I left and bought 15 12 packs of La Croix and a bunch of other food and stuff to prep for this week (for Rapha 500) and wondered what kind of pace I'd be at so hit up session 3 on the track for 3.2mi at 6:17, which was nice for me again.

After some heavy cycling next week, I'll probably go heavy miles again in running Jan / Feb in these convenient 3mi increments (I'm starting to really like them). I've never trained like this before and it is giving me greater opportunities for volume and recovery.

My last 70.3 13.1 run was 7:42 pace for a 4:48 total. I'm trying to bring my run down to 7:00 pace in Augusta Sept 2020 70.3. The pace for the 26.2 is probably going to be 6:45-6:50. That'd be a good first 26.2 for me.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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I think open marathon average mile pace and half IM average run pace is around the same if both are executed well. But I think Kipchoge would be slower than 59.50 in a half IM run leg, but for most of us our marathon run average pace is going to be slower than our half IM run average pace. I would guess that Frodo would out run Kipchoge if they both race 1.9 km swimming and 90 km of biking first (I don't even know if Kiphchoge can swim....)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
I think open marathon average mile pace and half IM average run pace is around the same if both are executed well. But I think Kipchoge would be slower than 59.50 in a half IM run leg, but for most of us our marathon run average pace is going to be slower than our half IM run average pace.

Interesting

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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Theres a ~5% drop in pace between hm and marry. I don't know if 5% is with your tolerance of "around the same"?

Even at WR paces that's 12+s per mile. More for us mortals. I'd have killed for 12s per mile this morning.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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good going! i had a sore throat overnight and all day, 3 days ago, so took my first day off. but was good the next day, so, 2 days of running and then shot a birdie today to get back on par. hope i didn't injure myself. we'll see.

I didnt have the sore throat, but you knew I had to spend all night in the emergency room a few nights ago, but had to go back again yesterday too!! If I don't get ebola, it will be a miracle, but little guy seems to be pulling out of his nose dive. His greatest fear is to be sick at Xmas, the biggest play day of the year.


So I took yesterday completely off of any training, 1st day in over 5 1/2 weeks. Got down to sea level today and felt great on the treadmill, so did some weights, a little swimming, and then hit that shit hard again for my birdie!!! Saw you pulling up on me in the standings, so decided to try and put some distance, but you are drafting my ass like a Mofo..


5 days in the mountains for Xmas now, supposed to snow like a SOB tomorrow, so could be some room for you to catch up. I just hope I can make it to the cabin, once there its all good..


Merry Xmas to all the runners out there, you can take it easy and bag a day here and there, you have my permission... (-;

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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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The pace for the 26.2 is probably going to be 6:45-6:50. That'd be a good first 26.2 for me. //

I think you are selling your pace for the marathon a bit short. I think you could hit 6;30 pace looking at your run training. Pop in a couple 15 to 18 milers at near that pace and I bet you could do it. If you are a bit too worried, then go out in 6;35 to 6;40 pace for about 12 miles, evaluate how you feel, and then negative split the 1/2's to bring the average pace down. Probably the best way to run it, but sometimes just going out and racing from the gun is also a way to surprise yourself...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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monty wrote:
The pace for the 26.2 is probably going to be 6:45-6:50. That'd be a good first 26.2 for me. //

I think you are selling your pace for the marathon a bit short. I think you could hit 6;30 pace looking at your run training. Pop in a couple 15 to 18 milers at near that pace and I bet you could do it. If you are a bit too worried, then go out in 6;35 to 6;40 pace for about 12 miles, evaluate how you feel, and then negative split the 1/2's to bring the average pace down. Probably the best way to run it, but sometimes just going out and racing from the gun is also a way to surprise yourself...

Thanks, monty - these are some good things to consider. I was thinking of starting at 6:20-6:30 and then seeing how things go. I’ll have a much clearer idea when the date gets closer, but I’m visualizing something like that right now. It should be a fun race.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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Finished my 10k yesterday. Didn't meet my time goal... But finished 3rd OA, 1st AG. Long story that I detailed in that thread.

Doubled up last night after dinner to get within 1 of par. Ran this AM... did a bunch of Xmas shopping during the day... and just finished another double to get back to par. Quads are quite sore from the 10k, but running feels "ok" after I get warmed up. I'm back on the front page.

I'm gonna try and bank a couple before we hit Xmas... Given that we are doing Xmas morning at my sister's and dinner at my parents, I doubt I'll get a chance to sneak in a quick 30 on that day.

ETA: I just realized I hit my run goal for 2019. I didn't expect it would take until December to hit 1200 miles for the year. But, taking May-August off kinda slowed my progress way down.
Last edited by: Tom_hampton: Dec 22, 19 16:20
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I was hoping to post a weekly update, but I am a bit behind. Below is a recap of my first three weeks.

TLDR: Eveything hurts and I might have to stop soon.

When I first read that the challenge was starting early this year on December 1st, I didn't really mind one way or the other. I had just run my marathon PR of 3:16:17 on November 10th and had plenty of time to recover. I had not given it much thought this year about entering the 100/100 but with the early start date I had to decide soon. When I lock in to something, I LOCK IN. I think it was around two weeks before it started that I finally committed mentally. I then decided if I do this, I need to go big this year and build on lessons learned from last year. I learned a lot last year about recovery and injury prevention. I also gained some fitness since last year. I decided the cheap tablet was not going to cut it. If I was going to live in my garage running on a treadmill for three months, then I needed to plan and have some luxuries.

The next few days I got busy preparing. I cleaned my garage. It was so full of clutter I could barely walk in it. I cleaned up my work bench area and organized all my tools. I installed hooks and hung the kid's bikes from the ceiling. I moved the 32-inch TV from my bedroom and mounted it on the wall in the garage smack dab in front of the treadmill at eye level. I moved the Amazon Fire TV box as well. I tested Zwift on my cheap laptop and was lucky that it was able to run on my poor hardware. I went to the track and calibrated my foot pod that I never used. I got Zwift fully up and running. I drilled a hole through the floor and ran Ethernet cable from my modem to the garage and put a hub there to split the cables. If I was going to stream video and use Zwift, then I wanted lightning fast internet and not have to worry about Wi-Fi speeds. I researched movies and TV shows. I built playlists on Netflix, Prime, and YouTube. I cleaned and lubed my treadmill. I installed a laptop arm on my workbench allowing my Zwift laptop to swing out over top of the treadmill. It centered perfectly under the TV and would not vibrate from the pounding on the treadmill.

I've been keeping an extensive spreadsheet log/journal to document every run. For each run I've been tracking things like start time, end time, hours since last run, physical pain, mental state, shoe, treatment after etc. I've also been tracking sleep.

Full disclaimer: These runs I am doing are soft (soft for me given my current ability). Almost all my runs are on a treadmill and almost always the bare minimum of either 3 miles or 30 minutes. Intensity is very, very low. I am running on Zwift under the name B. luestacks (Slowtwitch.com) If anyone wants to follow each other just add me and I will add you back.

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Week 1: 43 runs, 129.9 mi, 18.2 hours

Patellofemoral Pain Syndrome (right), moderate
Cuboid syndrome (right), severe
Achilles tendinitis (left), very mild
Plantar Fasciitis (right), very mild

Day 1: 12 runs | 36.2 mi
Day 2: 6 runs | 18.1 mi
Day 3: 4 runs | 12.1 mi
Day 4: 6 runs | 18.0 mi
Day 5: 4 runs | 12.1 mi
Day 6: 5 runs | 15.1 mi
Day 7: 6 runs | 18.3 mi

Last year I completed 10 runs on day one and I wanted to best myself and go for 12 this year. I set my alarm for 5 AM. I basically woke up and ran all day with exactly one hour between each run. 12 runs took me to almost 10 PM. My very first run of the day I already had sore calves as I was not fully recovered from a turkey trot three days prior. I also ran with too much intensity on day one. It was almost like a marathon where I always go out too fast the first few miles and pay for it later.

Starting on day two I began to battle Patellofemoral Pain Syndrome (Runner's knee) in my right knee. Cuboid syndrome in my right foot started on day three. I had excruciating pain on the outside of my right foot while wearing shoes. I troubleshooted for a bit and decided that the only way forward was to ditch the shoes. I began running in socks.

Achilles tendinitis (left) showed itself briefly on day four and five as well as the slightest hint of Plantar Fasciitis (right) day five. I believe they were both caused by the sudden shock to my feet by running without shoes for the first time ever. They both eventually went away as I got used to running barefoot. Treatment for the week included a lot of stretching, massage gun, compression, ice, and a foot roller.

On day seven I went to Rite Aid and purchased a knee brace. I never had one before, but it was worth a shot because my runner’s knee was getting serious.

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Week 2: 33 runs, 100.4 mi, 13.9 hours

Patellofemoral Pain Syndrome (right), moderate
Cuboid syndrome (right), severe
Stomach bug, yuck

Day 8: 4 runs | 12.6 mi
Day 9: 2 runs | 6.2 mi
Day 10: 4 runs | 12.2 mi
Day 11: 5 runs | 15.1 mi
Day 12: 5 runs | 15.1 mi
Day 13: 6 runs | 18.1 mi
Day 14: 7 runs | 21.1 mi

On day 9 I finally came down with the stomach bug that was jumping through my family. I was able to get two runs in before the nausea hit me. I went to bed early and slept FOURTEEN hours.

I struggled with runner's knee all week, but the knee brace seemed to help keep it from getting worse. I ran barefoot with the knee brace most of the week.

Because I ditched my shoes, I could no longer run on Zwift without the foot pod. That got me brainstorming. Finally, on day 12 I returned to Zwift, running with a foot pod taped to my slippers. Running in slippers on a treadmill is quite comfortable. The memory phone helped protect my feet from the impact even though the treadmill is pretty forgiving to begin with.

On day 13 I went to a foot doctor to have my Cuboid syndrome checked out. I wanted to make sure that the pain I still had while wearing shoes was damage from external rubbing and not from the stress of over doubling my weekly mileage. The X-rays looked okay. The doctor did want it on record that I should take two weeks off to be safe. If I did have to keep running, I needed to monitor things closely and be ready to shut it down as soon as things got worse. He also helped me adjust my mechanics to help take stress off my cuboid joint area.

Aggressive treatment continued all week (knee brace, stretching, massage gun, compression, ice, and foot roller).

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Week 3: 48 runs, 144.7 mi, 19.7 hours

Cuboid syndrome (right), moderate
Metatarsalgia (left), very mild
Plantar Fasciitis (left), very mild
Capsulitis (left 2nd toe), moderate

Day 15: 9 runs | 27.2 mi
Day 16: 5 runs | 15.1 mi
Day 17: 7 runs | 21.1 mi
Day 18: 5 runs | 15.1 mi
Day 19: 7 runs | 21.1 mi
Day 20: 7 runs | 21.1 mi
Day 21: 8 runs | 24.1 mi

My runner's knee finally went away this week. I ran all week in slippers and continued using the knee brace. I have not tried wearing shoes yet. I took a half day off at work on two of the weekdays and was able to string together massive week. I basically logged as many runs that were physically possible beyond sleep, work, and the required 1-hour rest.

My body is paying the price. Everything hurts. Both physically and mentally I have been at my worst these past few days. A new injury is showing itself. I have learned that Capsulitis is inflammation of the ligaments surrounding the joint and base of the toe. It is most coming in the second toe and that happens to be where mine is. I am starting aggressive treatment, but I fear this could be the most serious injury yet. I am not sure this is something that I can run through without getting worse. I am going to monitor it very closely and be safe by stopping if it starts to get worse. I will be hosting family next week on Christmas Eve and Christmas day. We are also traveling to my in-laws Friday through Monday. It will be a small running week and I am going to take the time to continue treatment and try to heal up. My motto lately comes from my favorite movie and favorite character, Lieutenant Dan. "Protect your feet, and don't do anything stupid".

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Finished my 10k yesterday. Didn't meet my time goal... But finished 3rd OA, 1st AG. Long story that I detailed in that thread.

Doubled up last night after dinner to get within 1 of par. Ran this AM... did a bunch of Xmas shopping during the day... and just finished another double to get back to par. Quads are quite sore from the 10k, but running feels "ok" after I get warmed up. I'm back on the front page.

I'm gonna try and bank a couple before we hit Xmas... Given that we are doing Xmas morning at my sister's and dinner at my parents, I doubt I'll get a chance to sneak in a quick 30 on that day.

ETA: I just realized I hit my run goal for 2019. I didn't expect it would take until December to hit 1200 miles for the year. But, taking May-August off kinda slowed my progress way down.

Awesome, congrats Tom!

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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plant_based wrote:
monty wrote:
The pace for the 26.2 is probably going to be 6:45-6:50. That'd be a good first 26.2 for me. //

I think you are selling your pace for the marathon a bit short. I think you could hit 6;30 pace looking at your run training. Pop in a couple 15 to 18 milers at near that pace and I bet you could do it. If you are a bit too worried, then go out in 6;35 to 6;40 pace for about 12 miles, evaluate how you feel, and then negative split the 1/2's to bring the average pace down. Probably the best way to run it, but sometimes just going out and racing from the gun is also a way to surprise yourself...


Thanks, monty - these are some good things to consider. I was thinking of starting at 6:20-6:30 and then seeing how things go. I’ll have a much clearer idea when the date gets closer, but I’m visualizing something like that right now. It should be a fun race.

I've been stalking you Strava, you will do great! My biggest failure was not doing chunks of my long runs at race pace. You have the speed easily, hopefully you can hold on.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Thanks. Happy to be a 50-something just barely behind the two 20-somethings on the podium. Next time they'll be the ones on the lower steps. >:+}
Last edited by: Tom_hampton: Dec 22, 19 16:32
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:
I've been stalking you Strava, you will do great! My biggest failure was not doing chunks of my long runs at race pace. You have the speed easily, hopefully you can hold on.

Thanks bluestacks! I'm definitely improving. I'm thinking of stringing a bunch of 3mi sessions together at race pace to prepare in Jan + Feb. I did 6x one day the week we started the challenge and think I could go up to 7x or 8x at race pace. I'll have to be deliberate and plan some long sessions at race pace as well - that's a good point.

After seeing you string so many sessions together, it definitely was inspiring. That day I did 6x, I was pretty beat on the 5th one and was just out of it on the treadmill. I had to take a salt bath and reset before the 6th. It was draining too. The effect for me of a lot of sessions felt like coming off a long swim.

I know what you mean about getting organized to streamline the logistics. I'm prepping for a heavy cycling week starting 12:01am 12/24 - 11:59pm 12/31 (8 days - Rapha) and the amount of calories I'm going to be burning will be insane and I've just stocked up all my bread, milk, La Croix, eggs, Gatorade, gels, coffee, etc etc. it should be fun. I'm probably going to be looking forward to a light jog on New Years Day coming off the bike. I might be able to fit some runs in during the week, but either way plan on coming back hard for some fun 26.2 prep in 3mi increments after New Years...

Cheers

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:
I was hoping to post a weekly update, but I am a bit behind. Below is a recap of my first three weeks.

TLDR: Eveything hurts and I might have to stop soon.

When I first read that the challenge was starting early this year on December 1st, I didn't really mind one way or the other. I had just run my marathon PR of 3:16:17 on November 10th and had plenty of time to recover. I had not given it much thought this year about entering the 100/100 but with the early start date I had to decide soon. When I lock in to something, I LOCK IN. I think it was around two weeks before it started that I finally committed mentally. I then decided if I do this, I need to go big this year and build on lessons learned from last year. I learned a lot last year about recovery and injury prevention. I also gained some fitness since last year. I decided the cheap tablet was not going to cut it. If I was going to live in my garage running on a treadmill for three months, then I needed to plan and have some luxuries.

The next few days I got busy preparing. I cleaned my garage. It was so full of clutter I could barely walk in it. I cleaned up my work bench area and organized all my tools. I installed hooks and hung the kid's bikes from the ceiling. I moved the 32-inch TV from my bedroom and mounted it on the wall in the garage smack dab in front of the treadmill at eye level. I moved the Amazon Fire TV box as well. I tested Zwift on my cheap laptop and was lucky that it was able to run on my poor hardware. I went to the track and calibrated my foot pod that I never used. I got Zwift fully up and running. I drilled a hole through the floor and ran Ethernet cable from my modem to the garage and put a hub there to split the cables. If I was going to stream video and use Zwift, then I wanted lightning fast internet and not have to worry about Wi-Fi speeds. I researched movies and TV shows. I built playlists on Netflix, Prime, and YouTube. I cleaned and lubed my treadmill. I installed a laptop arm on my workbench allowing my Zwift laptop to swing out over top of the treadmill. It centered perfectly under the TV and would not vibrate from the pounding on the treadmill.

I've been keeping an extensive spreadsheet log/journal to document every run. For each run I've been tracking things like start time, end time, hours since last run, physical pain, mental state, shoe, treatment after etc. I've also been tracking sleep.

Full disclaimer: These runs I am doing are soft (soft for me given my current ability). Almost all my runs are on a treadmill and almost always the bare minimum of either 3 miles or 30 minutes. Intensity is very, very low. I am running on Zwift under the name B. luestacks (Slowtwitch.com) If anyone wants to follow each other just add me and I will add you back.

----------------------------------------

Week 1: 43 runs, 129.9 mi, 18.2 hours

Patellofemoral Pain Syndrome (right), moderate
Cuboid syndrome (right), severe
Achilles tendinitis (left), very mild
Plantar Fasciitis (right), very mild

Day 1: 12 runs | 36.2 mi
Day 2: 6 runs | 18.1 mi
Day 3: 4 runs | 12.1 mi
Day 4: 6 runs | 18.0 mi
Day 5: 4 runs | 12.1 mi
Day 6: 5 runs | 15.1 mi
Day 7: 6 runs | 18.3 mi

Last year I completed 10 runs on day one and I wanted to best myself and go for 12 this year. I set my alarm for 5 AM. I basically woke up and ran all day with exactly one hour between each run. 12 runs took me to almost 10 PM. My very first run of the day I already had sore calves as I was not fully recovered from a turkey trot three days prior. I also ran with too much intensity on day one. It was almost like a marathon where I always go out too fast the first few miles and pay for it later.

Starting on day two I began to battle Patellofemoral Pain Syndrome (Runner's knee) in my right knee. Cuboid syndrome in my right foot started on day three. I had excruciating pain on the outside of my right foot while wearing shoes. I troubleshooted for a bit and decided that the only way forward was to ditch the shoes. I began running in socks.

Achilles tendinitis (left) showed itself briefly on day four and five as well as the slightest hint of Plantar Fasciitis (right) day five. I believe they were both caused by the sudden shock to my feet by running without shoes for the first time ever. They both eventually went away as I got used to running barefoot. Treatment for the week included a lot of stretching, massage gun, compression, ice, and a foot roller.

On day seven I went to Rite Aid and purchased a knee brace. I never had one before, but it was worth a shot because my runner’s knee was getting serious.

----------------------------------------

Week 2: 33 runs, 100.4 mi, 13.9 hours

Patellofemoral Pain Syndrome (right), moderate
Cuboid syndrome (right), severe
Stomach bug, yuck

Day 8: 4 runs | 12.6 mi
Day 9: 2 runs | 6.2 mi
Day 10: 4 runs | 12.2 mi
Day 11: 5 runs | 15.1 mi
Day 12: 5 runs | 15.1 mi
Day 13: 6 runs | 18.1 mi
Day 14: 7 runs | 21.1 mi

On day 9 I finally came down with the stomach bug that was jumping through my family. I was able to get two runs in before the nausea hit me. I went to bed early and slept FOURTEEN hours.

I struggled with runner's knee all week, but the knee brace seemed to help keep it from getting worse. I ran barefoot with the knee brace most of the week.

Because I ditched my shoes, I could no longer run on Zwift without the foot pod. That got me brainstorming. Finally, on day 12 I returned to Zwift, running with a foot pod taped to my slippers. Running in slippers on a treadmill is quite comfortable. The memory phone helped protect my feet from the impact even though the treadmill is pretty forgiving to begin with.

On day 13 I went to a foot doctor to have my Cuboid syndrome checked out. I wanted to make sure that the pain I still had while wearing shoes was damage from external rubbing and not from the stress of over doubling my weekly mileage. The X-rays looked okay. The doctor did want it on record that I should take two weeks off to be safe. If I did have to keep running, I needed to monitor things closely and be ready to shut it down as soon as things got worse. He also helped me adjust my mechanics to help take stress off my cuboid joint area.

Aggressive treatment continued all week (knee brace, stretching, massage gun, compression, ice, and foot roller).

----------------------------------------

Week 3: 48 runs, 144.7 mi, 19.7 hours

Cuboid syndrome (right), moderate
Metatarsalgia (left), very mild
Plantar Fasciitis (left), very mild
Capsulitis (left 2nd toe), moderate

Day 15: 9 runs | 27.2 mi
Day 16: 5 runs | 15.1 mi
Day 17: 7 runs | 21.1 mi
Day 18: 5 runs | 15.1 mi
Day 19: 7 runs | 21.1 mi
Day 20: 7 runs | 21.1 mi
Day 21: 8 runs | 24.1 mi

My runner's knee finally went away this week. I ran all week in slippers and continued using the knee brace. I have not tried wearing shoes yet. I took a half day off at work on two of the weekdays and was able to string together massive week. I basically logged as many runs that were physically possible beyond sleep, work, and the required 1-hour rest.

My body is paying the price. Everything hurts. Both physically and mentally I have been at my worst these past few days. A new injury is showing itself. I have learned that Capsulitis is inflammation of the ligaments surrounding the joint and base of the toe. It is most coming in the second toe and that happens to be where mine is. I am starting aggressive treatment, but I fear this could be the most serious injury yet. I am not sure this is something that I can run through without getting worse. I am going to monitor it very closely and be safe by stopping if it starts to get worse. I will be hosting family next week on Christmas Eve and Christmas day. We are also traveling to my in-laws Friday through Monday. It will be a small running week and I am going to take the time to continue treatment and try to heal up. My motto lately comes from my favorite movie and favorite character, Lieutenant Dan. "Protect your feet, and don't do anything stupid".


This is hardcore AF!!! I love it... Nice job bluestacks.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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If you look at what Tim O'Donnell wrote about his breakthrough run in Kona (first time for him under 2:50) off the least amount of run fitness he has had due to an injury in the lead up to Kona, he mentioned that what he gained by being injured was swim+bike fitness, which allowed him to access a higher percentage of his reduced run fitness for a faster overall time and faster overall run, BUT he said that at some point in the year you have to put the run work in.

So clearly with these 200+ km weeks you are getting the work in and it will be great to see how this translates into improvements later in the year. You would likely do very well in an ultra!

I should also say, as the guy who started this challenge in 2006, I am always less interested in the number of runs people do and more interested in the real metrics that a running coach would care about: distance run/time/intensity because this is what really builds a run base.....you are running over 200km per week. This is getting pretty serious and you said your intensity is low, but its not. Your average pace is 5:09 per km and your open marathon pace is 3:16. This is a 3:47 marathon pace, which is still reasonably fast relative to your open given that you are running 200km per week at this pace. Well done. 18 hrs per week of running is really solid.

I am curious if you are losing weight in the process or potentially gaining (sometimes people gain because they over eat and their hormones are all out of whack).

Now in the time I typed all of this, I wasted 10 minutes which I should have spent running.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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It's funny how this challenge was helpful today. Yesterday I had a pretty big training day that was 70 min each of running and hard XC skiing (first outing of the year) and then in the afternoon I did a hard 3900m swim with the main set as 10x200m IM on 4:10. I could barely move last night as all the training was decently high intensity. This morning, I was going to take it off as I have big swim set later today (target 10x400IM in prep for a 10,000IM day before Xmas). But after reading the Bluestack report, I sucked it up and went out and did a nice 7.5km steady run. So I am 23/23 and my average run distance is closing in on 8 km.

When I first did this challenge in 2006 I did 100 days straight and averaged a touch over 10km. I did 102 runs in 100 days but never missed a day. I have already missed two days on this challenge and I would imagine that I should be missing more as I really need to bike more before the Dubai 70.3 in Feb, but I am feeling like I am getting sucked into running more, which probably is not such a bad thing as that is my weakest sport in the triathlons that I started doing again last summer after a 4 year hiatus.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Past several days I've had the first inklings of plantar fasciitis.

Still running, keeping time and distance to the challenge minimum, spending a lot of rolling my foot on a golf ball and hoping I can manage it for the next 77 days. Might need to layoff a bit to make sure my foot is in good shape for IM training by late February. Fingers crossed. Really don't want to give up on this challenge 23 days in...

but also, really don't want to mess up my first attempt at a European IM next summer! Though if I was forced to spend two weeks drinking and convorting across Europe with my wife instead of IM prepping most the time, that would be fine. Kinda. Not really.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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ugh - dry January cant come soon enough
the last week has been a complete bust
christmas season is a hard slog
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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Hey Monty, so last night I was stuck in the office till 9 pm and back here at 6 am for a conf call. My plan yesterday was to do a 10x400IM test set on 8:20 departure, but it never happened due to work, after the conf call this morning, I headed to the pool only to find it was not opening till 8:30 am, so It was minus 8C outside and I am standing there in my jeans an winter jacket, so I just ended up jogging 33 minutes in that clothing (thankfully when it is cold, you can run in anything and not sweat)/. So then it was into the pool for the 10x400IM test set. Generally I was getting 40 seconds of rest but by the last two I was down to 25-30 seconds, but by that point I was into 2 hrs of training with zero nutrition. I THINK I can hold 8:20 for 25x400IM (If I can pull it off, on Dec 27th)....so that will be a day off from this running challenge as its a 3:30 swimming day if I can hit my target departure time. I know it is the wrong thread to talk about a swim set, but the main point is I was at the pool 35 minutes before it was opening, so I could just wait in the cold and play with my phone or run....so I ran and am now 24/24.

Not sure I can do the 25x400IM, but I THINK it is the realm of possibility. If I end up fading I'll revert to 200's and try to hold 4:10 departure for those.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Today's run was #27 and I have to say that I am starting to feel the fatigue build in my body.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Ktri] [ In reply to ]
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Merry Christmas (or whatever holiday you celibrate) runners! Hope you have a graat day.... And get your runs in... If you can manage to get away.
Last edited by: Tom_hampton: Dec 24, 19 21:54
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Merry Christmas to all. Christmas run done. A huge thanks to everyone for doing this challenge. I never would have got anywhere near this far without a group of crazy online triathletes to do this with. Stay in the fight!
Will
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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one slow but steady run a day -- 25 % finished. wooot hooot. Do you have fresh snow on the ground? I assume you do -- a beautiful sight on the high desert. pic?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [EricTheBiking] [ In reply to ]
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So I see it about 6km missing from my total. I believe because they were under 5k and 30 minutes.... speed sessions of 5-15 min. I dont care that they dont count for run total count, but would like the kilometers and pace to be there. (makes me skeptical for those people doing split days.... 10 min one day and 50 the next... did it count as 2 runs?)


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [coyote pelon] [ In reply to ]
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Santa burned his Christmas cookies! Merry Christmas all. Great work, I'm enjoying watching the updates.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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You have to manually adjust split days. The system doesn't autstically adjust for durations less than 30min. The few times I do this I just move the time...i add XX min to a short run to make it 30min and subtract XX min from a long run to compensate. That keeps the distance and the average pace the same.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [coyote pelon] [ In reply to ]
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coyote pelon wrote:
one slow but steady run a day -- 25 % finished. wooot hooot. Do you have fresh snow on the ground? I assume you do -- a beautiful sight on the high desert. pic?

Xmas present for me was hitting 25/25 with a hill/interval 12K day with some friends in the morning and afternoon was a 28K skate ski. I can't believe that I am even doing these two sports again. Its awesome! I feel I should be able to get to 100/100. All body systems intact (or at least working), and no niggles. Most days if I want I can do 8-12 km now. 5-6km is my "bailout total" if I want to just log one that counts. Fingers crossed.

My big takeaway from the challenge from 2006, was "leave enough in the tank so you feel you could run 5km more today if you life depended on it, but don't run that 5km....save some energy for life today and tomorrow's run"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
You have to manually adjust split days. The system doesn't autstically adjust for durations less than 30min. The few times I do this I just move the time...i add XX min to a short run to make it 30min and subtract XX min from a long run to compensate. That keeps the distance and the average pace the same.

thanks.


absolute misery today. got my 30 min at sub 5km pace in 45* flooding rain with gusty wind that took wind chill to sub 40 for sure. Looking forward to a better day tomorrow


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ In reply to ]
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37 runs in 25 days and the ghost of injuries past finally caught me on Christmas Day!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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For a guy with a tougher job, other workouts and last years "never run again condition", you are making me ashamed. You've run more distance than me (just) at a slightly faster pace (just).

Here, things don't feel so good. First 3 weeks I felt that I was really benefitting. Last week I ran my first sub-8min/mile paced 6 miler (on the road) in a long time. Was faster on trails too, easily hitting 8:15 min/mile paces there. But this week .... jeesh, i just came back from a (trail) run where I was seeing 13:30 for some segments and 10:08 overall, and I feel weak and slow and even a little dizzy. It's not encouraging, but I will persevere.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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Talk about misery, I though I was going to be skunked these past two day because of being in the mountains and snowing almost constantly. I ran 11 minutes in my snow boots in town this morning, that was all I could do. But then this afternoon it stopped snowing at the high house we are at, and the road scarped camp by a few passes to clear most the road, so I said fuck it, I'm going for 50 minutes, Made 49;40 before it started pelting down again, all the people in cars looked at me like I was some crazy lunatic(they are probably right). But I got to hold my position on the front page at least, will see what running up 30% will do to my legs though. Hardly running up or down at that grade, but it was not walking...

happy New Years everyone, good job soldiering through some tough stuff..
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PaulDavis] [ In reply to ]
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Funny, I’m in a similar place. Legs tired and “not feeling it” 10-15’ into a run. All after feeling like I was making good progress. I’m chalking it up to my Christmas Diet of chocolate, wine, and cookies and poor sleep (kids’ presents don’t wrap themselves). I kinda thought this might happen so I prepared mentally.

Same plan, too. Soldier through it, ease up a tad to stave off injuries if needed, and then get back to it ASAP when feeling better.

----------------------------------------------------------------
Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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What has generally worked for me is to just cut back to the bare minimum at an embarrassingly slow pace for a few days until things turn around. That could even mean splitting it up into a 2-4 very, short runs.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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I have done a few days through the challenge that were swim heavy when I did a 15-20 min treadmill jog in the morning and then before swimming at lunch time 5-10 min warmup jogging around the parking lot and after the swim another 5-10 min jogging around the parking lot again. Some days when I felt like I would not run at all I ended up with 40 min of jogging AND my hard/long swim.

I am 27 for 27 and on track for 100 hrs swimming during this challenge too. Tomorrow I will miss running as I need all my energy for a 10,000m swim day

[/i]
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Summer here in New Zealand and the sky is blue with the sun shining so that does/should make it easier to get out and do stuff. But I haven't been doing stuff for a number of reasons. So I gave myself this challenge and sucked in some others along the way. Long story short, almost back to running without discomfort after nigh on two years of minor physiological issues that caused major psychological problems. Beginning to feel some fatigue even with the running/staggering that I've been doing, but at least it's getting more comfortable.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PhilipShambrook] [ In reply to ]
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Where in nz? I traveled to nz for work from 2011-2015 about 5 times a year for 2-3 weeks at a time. I spent a lot of time in Blenheim, wellington, and auckland.

The nice thing about nz work hours was that it left a LOT of time for being a tourist. I can't work if the customer doesn't want to. :=)

I'm back to +2. Ran my first 50+ mile week in the last 7 days. Managed to get a quick 30 in today even though it's our anniversary. We took turns on the treadmill.
Last edited by: Tom_hampton: Dec 28, 19 18:19
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Hi folks,

This is my first ever post (and it will be a long one) since I joined the forum... (can't really remember when).
I read it occasionally aka the highlights from Dan's newsletter.

I am a runner since 2013, with marathons, halfs, trail running and such when an injury "throw" me to the pool for rehab. While counting pool tiles, I thought it might be a good idea to bring back in shape my MTB. After doing that, I said, eh... why not sign in for the XTerra race :D And from there, things took their way (bought swim/tri suit, second road bike, etc) and trying to be a triathlete.

Lately wasn't too much into running (guess I got a little burned out?) when Dan's newsletter mentioned the 100/100 challenge. At this point I must say that usually like to "hurt" myself (who doesn't?!) and trying to stick to a plan as good as possible. Nowadays not so much, but still, I do enjoy challenges. So basically, said 100% yes and of course aiming for at leat 100 days. But, my wife and I have planned a Xmas trip to Poland so I decided to enter the zwift world and run at hotel's treadmill either before breakfast or dinner:
WOW! This damn thing is so addictive AND I can keep up with the challenge!


So far I have level up some times, completed some of the route achievements, a couple of missions and I still open zwift companion to find/attend events. And all of this without owing a treadmill, running & calibrating at local gym & hotels. Missed two days, first one when we toured on Krakow for about 15km so I called the day off and second one yesterday due to FTP test, since on Monday I will begin my first ever attempt for Ironman 70.3 Greece.








Today was a tough one due to weather conditions, not very used to cold & rain, but not wanting to miss a day, did a 30something outside run and now waiting for lunch to digest so I can hit gym's treadmill and do my first double.



So, thank you Dan and Mr_Can't_Find_Your_Name who began the challenge.
Happy miles everyone, injury free!
May 2020 bring us more inspiration for achieving what ever goals we are after for.

Cheers,
Kostas








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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [konfot] [ In reply to ]
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run outside in poland! its mostly flat. a hot shower with some barszcz z uszkami waiting for you when you are done. but if you want some fun zakopane is beautiful



In another news, danstu4 takes the lead in run total & pace wise @ 4:24km average


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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Just taking it easy for now. I fractured my greater trochanter in October. Feels ok so running slow tell it feels better then I will start to pushing the pace. Lots of swimming and biking for now with easy runs. Next race is St. George so trying to get back in shape for it.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:
I was hoping to post a weekly update, but I am a bit behind. Below is a recap of my first three weeks.

TLDR: Eveything hurts and I might have to stop soon.

When I first read that the challenge was starting early this year on December 1st, I didn't really mind one way or the other. I had just run my marathon PR of 3:16:17 on November 10th and had plenty of time to recover. I had not given it much thought this year about entering the 100/100 but with the early start date I had to decide soon. When I lock in to something, I LOCK IN. I think it was around two weeks before it started that I finally committed mentally. I then decided if I do this, I need to go big this year and build on lessons learned from last year. I learned a lot last year about recovery and injury prevention. I also gained some fitness since last year. I decided the cheap tablet was not going to cut it. If I was going to live in my garage running on a treadmill for three months, then I needed to plan and have some luxuries.

The next few days I got busy preparing. I cleaned my garage. It was so full of clutter I could barely walk in it. I cleaned up my work bench area and organized all my tools. I installed hooks and hung the kid's bikes from the ceiling. I moved the 32-inch TV from my bedroom and mounted it on the wall in the garage smack dab in front of the treadmill at eye level. I moved the Amazon Fire TV box as well. I tested Zwift on my cheap laptop and was lucky that it was able to run on my poor hardware. I went to the track and calibrated my foot pod that I never used. I got Zwift fully up and running. I drilled a hole through the floor and ran Ethernet cable from my modem to the garage and put a hub there to split the cables. If I was going to stream video and use Zwift, then I wanted lightning fast internet and not have to worry about Wi-Fi speeds. I researched movies and TV shows. I built playlists on Netflix, Prime, and YouTube. I cleaned and lubed my treadmill. I installed a laptop arm on my workbench allowing my Zwift laptop to swing out over top of the treadmill. It centered perfectly under the TV and would not vibrate from the pounding on the treadmill.

I've been keeping an extensive spreadsheet log/journal to document every run. For each run I've been tracking things like start time, end time, hours since last run, physical pain, mental state, shoe, treatment after etc. I've also been tracking sleep.

Full disclaimer: These runs I am doing are soft (soft for me given my current ability). Almost all my runs are on a treadmill and almost always the bare minimum of either 3 miles or 30 minutes. Intensity is very, very low. I am running on Zwift under the name B. luestacks (Slowtwitch.com) If anyone wants to follow each other just add me and I will add you back.

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Week 1: 43 runs, 129.9 mi, 18.2 hours

Patellofemoral Pain Syndrome (right), moderate
Cuboid syndrome (right), severe
Achilles tendinitis (left), very mild
Plantar Fasciitis (right), very mild

Day 1: 12 runs | 36.2 mi
Day 2: 6 runs | 18.1 mi
Day 3: 4 runs | 12.1 mi
Day 4: 6 runs | 18.0 mi
Day 5: 4 runs | 12.1 mi
Day 6: 5 runs | 15.1 mi
Day 7: 6 runs | 18.3 mi

Last year I completed 10 runs on day one and I wanted to best myself and go for 12 this year. I set my alarm for 5 AM. I basically woke up and ran all day with exactly one hour between each run. 12 runs took me to almost 10 PM. My very first run of the day I already had sore calves as I was not fully recovered from a turkey trot three days prior. I also ran with too much intensity on day one. It was almost like a marathon where I always go out too fast the first few miles and pay for it later.

Starting on day two I began to battle Patellofemoral Pain Syndrome (Runner's knee) in my right knee. Cuboid syndrome in my right foot started on day three. I had excruciating pain on the outside of my right foot while wearing shoes. I troubleshooted for a bit and decided that the only way forward was to ditch the shoes. I began running in socks.

Achilles tendinitis (left) showed itself briefly on day four and five as well as the slightest hint of Plantar Fasciitis (right) day five. I believe they were both caused by the sudden shock to my feet by running without shoes for the first time ever. They both eventually went away as I got used to running barefoot. Treatment for the week included a lot of stretching, massage gun, compression, ice, and a foot roller.

On day seven I went to Rite Aid and purchased a knee brace. I never had one before, but it was worth a shot because my runner’s knee was getting serious.

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Week 2: 33 runs, 100.4 mi, 13.9 hours

Patellofemoral Pain Syndrome (right), moderate
Cuboid syndrome (right), severe
Stomach bug, yuck

Day 8: 4 runs | 12.6 mi
Day 9: 2 runs | 6.2 mi
Day 10: 4 runs | 12.2 mi
Day 11: 5 runs | 15.1 mi
Day 12: 5 runs | 15.1 mi
Day 13: 6 runs | 18.1 mi
Day 14: 7 runs | 21.1 mi

On day 9 I finally came down with the stomach bug that was jumping through my family. I was able to get two runs in before the nausea hit me. I went to bed early and slept FOURTEEN hours.

I struggled with runner's knee all week, but the knee brace seemed to help keep it from getting worse. I ran barefoot with the knee brace most of the week.

Because I ditched my shoes, I could no longer run on Zwift without the foot pod. That got me brainstorming. Finally, on day 12 I returned to Zwift, running with a foot pod taped to my slippers. Running in slippers on a treadmill is quite comfortable. The memory phone helped protect my feet from the impact even though the treadmill is pretty forgiving to begin with.

On day 13 I went to a foot doctor to have my Cuboid syndrome checked out. I wanted to make sure that the pain I still had while wearing shoes was damage from external rubbing and not from the stress of over doubling my weekly mileage. The X-rays looked okay. The doctor did want it on record that I should take two weeks off to be safe. If I did have to keep running, I needed to monitor things closely and be ready to shut it down as soon as things got worse. He also helped me adjust my mechanics to help take stress off my cuboid joint area.

Aggressive treatment continued all week (knee brace, stretching, massage gun, compression, ice, and foot roller).

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Week 3: 48 runs, 144.7 mi, 19.7 hours

Cuboid syndrome (right), moderate
Metatarsalgia (left), very mild
Plantar Fasciitis (left), very mild
Capsulitis (left 2nd toe), moderate

Day 15: 9 runs | 27.2 mi
Day 16: 5 runs | 15.1 mi
Day 17: 7 runs | 21.1 mi
Day 18: 5 runs | 15.1 mi
Day 19: 7 runs | 21.1 mi
Day 20: 7 runs | 21.1 mi
Day 21: 8 runs | 24.1 mi

My runner's knee finally went away this week. I ran all week in slippers and continued using the knee brace. I have not tried wearing shoes yet. I took a half day off at work on two of the weekdays and was able to string together massive week. I basically logged as many runs that were physically possible beyond sleep, work, and the required 1-hour rest.

My body is paying the price. Everything hurts. Both physically and mentally I have been at my worst these past few days. A new injury is showing itself. I have learned that Capsulitis is inflammation of the ligaments surrounding the joint and base of the toe. It is most coming in the second toe and that happens to be where mine is. I am starting aggressive treatment, but I fear this could be the most serious injury yet. I am not sure this is something that I can run through without getting worse. I am going to monitor it very closely and be safe by stopping if it starts to get worse. I will be hosting family next week on Christmas Eve and Christmas day. We are also traveling to my in-laws Friday through Monday. It will be a small running week and I am going to take the time to continue treatment and try to heal up. My motto lately comes from my favorite movie and favorite character, Lieutenant Dan. "Protect your feet, and don't do anything stupid".


Ramping up to 144 miles based on your marathon PR of 3:16 is a recipe for disaster - and unfortunately it appears that you're nearing that point. What are you trying to accomplish? Running is about slow and steady progress...otherwise, forget about it...
Last edited by: triczyk: Dec 30, 19 9:48
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
I have done a few days through the challenge that were swim heavy when I did a 15-20 min treadmill jog in the morning and then before swimming at lunch time 5-10 min warmup jogging around the parking lot and after the swim another 5-10 min jogging around the parking lot again. Some days when I felt like I would not run at all I ended up with 40 min of jogging AND my hard/long swim.

I am 27 for 27 and on track for 100 hrs swimming during this challenge too. Tomorrow I will miss running as I need all my energy for a 10,000m swim day

[/i]

Kudos to you...but I must say, reading this makes me very happy I became a single-sport focused athlete
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [danstu4] [ In reply to ]
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danstu4 wrote:
Just taking it easy for now. I fractured my greater trochanter in October. Feels ok so running slow tell it feels better then I will start to pushing the pace. Lots of swimming and biking for now with easy runs. Next race is St. George so trying to get back in shape for it.

Did you crash in the Hawaii Ironman? If so I hope your recovery is going well and best of luck in Saint George!!!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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Second day in a row with no run for me today due to smoke-fire induced pollution levels here in Canberra. Fires burning all around us in New South Wales, all roads from Canberra to the South Coast are closed, some people there told to take refuge on the beaches! And it’s only the beginning of summer!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Diabolo] [ In reply to ]
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Diabolo wrote:
Second day in a row with no run for me today due to smoke-fire induced pollution levels here in Canberra. Fires burning all around us in New South Wales, all roads from Canberra to the South Coast are closed, some people there told to take refuge on the beaches! And it’s only the beginning of summer!!


That is horrible. We are keenly following all these events in Australia and hoping things turn for all of you.

Wishing everyone great health in 2020...and 69 more days of 100/100 success. I hope you can use the challenge to transform your life in a positive way and realize that its "always possible' to fit that run in. (well, minus raging fires)
Last edited by: devashish_paul: Jan 1, 20 7:13
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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I missed on 12/25 due to holiday travel and yesterday due to a stomach illness, but I ran today (with an empty tank). Not ideal, but I got it done without walking or passing out. I’m two runs off the pace now, but I should be able to catch back up with some doubles once I am eating and drinking again.

A happy new year to my fellow challengers, and enjoy the remaining 2/3 or so of the challenge.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Working up mileage but right hamstring tight so running super slow. Legs not recovering like when I was 39 three years ago. However, my goal is to get to 80 MPW in 3-4 weeks then slowly build to 100 for the last week to say I ran 100 MPW on the 100th run. Not sure if my body will let me and time is a factor too. Also, I’m wondering if I can be consistent with 70 MPW+ for the rest of the challenge and do all my runs easy except some runs with MP how I would fair in a marathon.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Congrats on 100th run today do3b, and doing it all while recovering from plantar fasciitis. Glad you are getting healthy and running strong.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Diabolo] [ In reply to ]
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Diabolo wrote:
Second day in a row with no run for me today due to smoke-fire induced pollution levels here in Canberra. Fires burning all around us in New South Wales, all roads from Canberra to the South Coast are closed, some people there told to take refuge on the beaches! And it’s only the beginning of summer!!

I see it all over the national news. Hope you are safe and this disaster ends soon.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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5 behind as of today - will probably claw that back over the next few weeks
just started on a new pair of shoes yesterday (zoom fly 3, was previously in the flyknit) - they felt ok

legs still feel good, no real pains or soreness yet
trying to keep the avg pace at around 4:55 min/km or so (mixing up the speed depending on how my legs feel that day)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ In reply to ]
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I've gone from running in freezing cold and ice last week to running in heat and humidity since New years. The change has been quite a shock to the system! I managed to get in one extra run as a cushion in case the heat completely knocks me out one day. So far so good. This challenge has been great for my running.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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I’ve been caught up so far until today. Only missed 2-3 days and made up with double runs on other days but yesterday I rolled and sprained my ankle in a trail race real bad....

Could just go hobble/crutch for 30 min I guess or skip a day or two and walk when I can. Really wanted to hit the 100/100 this year but I don’t want to jeopardize recovery or worse, especially this early in the year.

We’ll see what happens. If I can walk on it at all tomorrow I might just walk on the treadmill for a half hour.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Cup] [ In reply to ]
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I am a couple runs behind and likely will have trouble fully hitting 100. I want to start bringing back some biking and desperately feeling a need to swim for mental reasons. I hit 41 miles last week which is the most I've ever done besides for the week I ran my marathon which had me crumpled on the floor for a couple weeks. I feel great and have been running with 0 hip pain all zone 1 maffetone. My zone 1 now is basically what my zone 2 was last year. I'm seeing and feeling improvement. Going to keep it going and getting to 90 is the real goal at this point.

https://www.strava.com/athletes/23685202
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [TriRugby] [ In reply to ]
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ugh I wimped out this morning
it was 3 degrees, dark, and pouring rain when my alarm went off
I took one look outside and said an extra hour of sleep seemed like a WAY better idea
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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My updates for Christmas and new year weeks.

TLDR: Went to hell and back. Feels great to be back. Wearing shoes again.

Week 4: 30 runs | 90.5 mi | 12.8 hours

Cuboid syndrome (right), moderate
Capsulitis (left 1st & 2nd toe), moderate
Head cold, severe

Day 22: 6 runs | 18.1 mi
Day 23: 5 runs | 15.1 mi
Day 24: 4 runs | 12.1 mi
Day 25: 5 runs | 15.1 mi
Day 26: 8 runs | 24.1 mi
Day 27: 1 run- | 3.0 mi
Day 28: 1 run- | 3.0 mi

Beginning this week and throughout the week, my right cuboid began to become irritated during some of my runs. Even while wearing slippers. The irritation never escalated but it was a good reminder that it was not healed and that wearing shoes was still not an option. My capsulitis in my left toes never actually showed symptoms while running. It was during other day to day activities that I felt it was there. I taped four of my left toes together for almost every run this week. The thought was that if the tendons in a couple of my toes were sore, then maybe they would be stronger working together as one.

I was able to get four runs in one Christmas eve and five on Christmas day. When not running I was playing with my kids. Legos are the new go-to toy in our house and I have fun building with them.

I began to have the symptoms of a head cold on day 26. The next day was a travel day to visit in-laws for Christmas so I got one run in first thing in the morning before we hit the road. By the 28th my head cold was severe and I felt like crap. My wife let me sleep in and I was able to get one run completed outside.

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Week 5: 40 runs | 120.7 mi | 16.9 hours

Cuboid syndrome (right), moderate
Capsulitis (left 1st & 2nd toe), very mild
Head cold, severe
Metatarsalgia (left), severe
Plantar Fasciitis (right), very mild
Foot Extensor Tendonitis (left 1st toe), very mild
Patellofemoral Pain Syndrome (right), very mild
Sore throat, severe

Day 29: 1 run- | 3.1 mi
Day 30: 6 runs | 18.1 mi
Day 31: 9 runs | 27.1 mi
Day 32: 6 runs | 18.1 mi
Day 33: 6 runs | 18.1 mi
Day 34: 7 runs | 21.1 mi
Day 35: 5 runs | 15.1 mi

Week three was bad, but this was the week that everything began to feel like it was falling apart. My head cold was at its most severe at the start of the week and took a few days to finally go away.

Metatarsalgia (pain in the ball of my foot) hit me like a wrecking ball at the start of the week. I immediately started to research the injury. I am textbook six of the causes. Run volume increased too quickly, transitioned too quickly to a minimalistic shoe (slippers), poorly fitting shoes (slippers), high arches, second toe longer than first toe, excessive foot pronation.

Foot extensor tendonitis began to show itself early in the week as well. As it turns out, taping my toes together for so long was putting pressure on the tendon on top of my big toe. I immediately stopped taping. It seems as though the taping did help with the Capsulitis though as the symptoms finally went away.

Runner's knee slowly showed itself for a few days in a row. As if it couldn't get any worse, a very mild touch of Plantar Fasciitis showed itself on day 31 (just enough to scare me). Things were falling apart quickly with Metatarsalgia being the most serious.

Not only did Metatarsalgia make it hurt to run in slippers but it also hurt to walk. I made the decision that I either had to stop or try switching back to shoes. The problem was that shoes aggravated my cuboid bone. After some research, I made my own orthopedic cuboid donut insert. This little guy pretty much saved my challenge for me. It is twice the size of a quarter and is made from egg carton foam and tape. There is a hole in the middle. I place it in my sock and the natural pointy part of my cuboid sits in the hole. The foam padding pushes on my shoe and takes all the pressure off the bone. The doctor I saw in week two gave me the idea of using little C-shaped pads, so I made my own design.

By day 33 I was back running in shoes again. The ball of my foot felt so good running in shoes. By the end of the week, my runners knee went away, and my head cold was finally over. With the stability given from my shoes, my injury began to improve while maintaining volume.

I began to get a sore throat on day 34 and by day 35 it was terrible. This must have been a different virus than the head cold. It mostly hurt while sleeping and running actually was not that bad. I really didn't care because my feet were starting to feel good so I was just happy with that. My amazing wife let me sleep in again to give me 12 hours of sleep. That was huge for me.

Treatment for the week was mostly ice on the ball of my foot and tendons on my toes. I iced after almost every run.

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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Blustack, you are one hell of a baller.. My wife got sick, and I just felt my body beginning to fight her cold, and I took off 3 days!! But I do recall in the old days being able to train through common colds, not the flu of course, and some injuries. But you are definitely pushing the limits, you deserve the huge cash prize for this challenge...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [monty] [ In reply to ]
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Today is the day I have to abandon unfortunately. Got tripped by the dog last week and pulled my side which I can manage but knee pain has been increasing about 10% every run to the point that I can’t walk properly so it needs a few days off. Got to +2 = 38 runs in 36 days but I don’t want to start the year injured so need to play the long game. Maybe will pick it up in a couple weeks when things have healed. Would definitely be in for a similar cycling challenge - minimum 60 mins riding per day for 100 days would definitely do some good.

Good luck to all.

Chris
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [chet03] [ In reply to ]
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No reason to totally give up! As you say, its a long game. Heal and recover and pick up when your better---and ajust your goal accordingly.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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I like that attitude - in for the long game. This is the first year ever that I've felt good enough to jump into the 100/100... on Dec 30 my treadmill fried completely, ran outside on Jan 1 and 2 and caught a fantastic chest man-cold - 4 days off, back today slowly on the new TM... turns out not only the motor was friend on the old TM, but the speed wasn't accurate either. I'm not as fast as I thought, and still recovering...

But lots of time left, I'm still in the running for the 70/100 which was my goal!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [snoots] [ In reply to ]
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snoots wrote:
I like that attitude - in for the long game. This is the first year ever that I've felt good enough to jump into the 100/100... on Dec 30 my treadmill fried completely, ran outside on Jan 1 and 2 and caught a fantastic chest man-cold - 4 days off, back today slowly on the new TM... turns out not only the motor was friend on the old TM, but the speed wasn't accurate either. I'm not as fast as I thought, and still recovering...

But lots of time left, I'm still in the running for the 70/100 which was my goal!

Ugh! Man-colds are the WORST!!! LITERALLY. THE. WORST!!!


Yeah...TM accuracy sucks. Get a Garmin (or similar) footpod. Calibrate it outside a few times. Then run inside and slowly increase the incline until your HR matches your HR outside for the same pace...if you want equivalent HR/PACE. Usually that's somwhere between 1.5* and 2.5* depending on the TM.

Some people prefer to just jack up the pace for the same HR....the idea being to work on a faster foot-speed at the same effort level. Two sides of the same coin.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Rob Gray reminded me as I was pacing him on Day 3 of Ultraman (Dec 1) that I could count the pacing in this challenge. So I kind of backed into this and had a poor first week, missing 5 days in a row. But I've kept at it, slowly but surely, and added some doubles and triples as fitness improved. Now I'm up to 35 runs in 38 days, but besides having a gold medal icon next to my name, the main thing is that my speed has increased around 30 seconds per mile at the same heart rate and RPE. So that's pretty encouraging.

The other benefit is that I've been using my daily need to get in 30 minutes to explore different places on the Big Island (where I live now). One day a visiting friend and I ran down into, around and back out of the iconic Waipio Valley. That run involves a road that averages 25% grade and hits 40% at its steepest, so not only did it not help my average pace (I managed to average about 14:00 mpm vs my normal 8:00ish), it also left me with sore quads for a week. That being said, it was a great adventure run.

The long game for me on this is to reverse a recent trend of poor runs in triathlons - looking to become stronger instead of relying overly on past foot speed. So far, so good!

Ian

(formerly "sneeuwaap")
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Hi,

I am not actually signed up for the Challenge but it did inspire me to since November 18th 2019 run for 30 mins each day. I have had some days off but then ran 1 hour the day after. Just curious if that would qualify - if I was signed up "officially" - in light of this "rule" posted below (so I would have ran 0 minutes on a day and 60+ minutes the following). Or if you must "out of the door" each day?

Just curious, what do you guys think?

12. Up to twice per week you can run a session that is shorter than 30min if on the very next day you run a session that makes up the difference, i.e., a 23min run doesn't count, but, if you run a 37min run the following day, then you've officially run 2 sessions. You'll need to jimmy the run-duration totals in your training log to get the credit (you're on your honor here).
Last edited by: henkedejk: Jan 9, 20 8:09
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [henkedejk] [ In reply to ]
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Welcome!

0 + 60 doesn't count as two, because you didn't run at all on the 0 day. But technically, 1 + 59 would.

That's not really the spirit of rule 12...but, it is explicitly how its written. The idea is that maybe you ran out of time on a day, and could only squeeze in 15 minutes or something. So, tomorrow you can "make up" the missed time, eg: 15+45. The point is to encourage any NON-ZERO amount of running that you can manage. As long as you can make up the time the next day---you can use rule 12 twice a week.

NOTE that rule-12 only applies in the forward direction. Its for makeup, not pre-loading. So, 45+15 does NOT = 30+30.

Last year, I had a few occasions where I was only able to run 15 minutes at lunch, and planned to get the remaining 15 minutes after dinner. Then something came up and I wasn't able to run after dinner. So, i ran longer the next day (45).

In order to get credit from the system, you have to manually edit the workouts in the ST training log. I the case above (15+45). I would edit the 15m run and change the time to 30. Likewise with the 45m run...I change that to 30. Then the "counter" will give you credit for each "30m" run. I don't both the change the miles...so, the first run will look really slow, and the second run will look really fast. But, the "average pace" across both runs will be correct.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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5 behind (i'll run tonight so basically 4 behind by the end of the day)

- the short distances have been AMAZING so far (like most people here - in the past I never typically ran short distances like 5K's)

- i've slowly built my pace back up and felt almost no fatigue or pains that I would have normally had

- not drinking during the week since New Years has also made the morning runs feel much better
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Thanks for your reply, and I understand perfectly about the intent of the rule, I agree that it should be like that.


We will see, perhaps this coming Dec I will be joining the official setup :-)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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Nice work!

I'm +2, trying to be very careful with an upper ankle/lower calf strain from New Years run. Last couple sessions are good, so I think I'm ok now but not planning any speedwork.

My pace is steadily improving without forcing it. This is really encouraging. ~5% in a month+, even if it's the initial returns and unlikely to keep that rate, is a-ok with me.


How are my other BOP hommies doing?
-J

----------------------------------------------------------------
Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [henkedejk] [ In reply to ]
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henkedejk wrote:
Thanks for your reply, and I understand perfectly about the intent of the rule, I agree that it should be like that.


We will see, perhaps this coming Dec I will be joining the official setup :-)

why wait?

As far as I know you can still join THIS years challenge. you can back-sync your strava (if you have one) and get retroactive credit for the running you've done since the start.

Join the party!!! you don't have to make it to 100/100, anway. Just do your best, which you get to define.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:

why wait?

As far as I know you can still join THIS years challenge. you can back-sync your strava (if you have one) and get retroactive credit for the running you've done since the start.

Join the party!!! you don't have to make it to 100/100, anway. Just do your best, which you get to define.


Actually yes, why not, you have me tempted. I have all my runs in a Google sheet, but will enter them. Will have 7 ”holes” so far since the 0min/60+mins are invalid (or only counts as one run). But can aim for silver or gold. Or see if i get close and can log doubles late in the program.

I have seen significant improvements already. I always run with average hrm at 130 for the run (high end of my rest zone) and has come down from appx avg 7 min / km November to appx avg 6:13 min / km now. A few days even avg 5:58 / km (which also means that i made is just over 5k for the half hour). And no sign of former hip injury at all (feel this is due to low speed).

I almost always run just before dinner. One thing thats interesting about running this many runs on a set hrm is that you can see the small differences things make from day to day: drinks on New Years or wine at the different Christmas Events = penalty the day after, bad sleep one night = penalty the day after, tough and stressed out workday (mentally, i have an office job) = penalty. Well rested, good sleep, reasonable diet, rest day = bonus.
Highly motivating actually.
Last edited by: henkedejk: Jan 9, 20 12:57
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [henkedejk] [ In reply to ]
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monty wrote:
one hell of a baller

Thanks Monty, that means a lot coming from you.


henkedejk wrote:
Actually yes, why not, you have me tempted. I have all my runs in a Google sheet, but will enter them. Will have 7 ”holes” so far since the 0min/60+mins are invalid (or only counts as one run). But can aim for silver or gold. Or see if i get close and can log doubles late in the program.

You got this, pal. Log them in back-dated and then take it nice and slow one day. Go again later in the day nice and slow for a double. You can catch up the seven, plenty of time I know you can.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [henkedejk] [ In reply to ]
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Awesome!

I'm calling that a win! Not only did I not drive anyone away today, I got someone new to sign up.

Hey, slowman! Can I have a cookie?
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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This has been an awesome challenge. I’m a shit runner and this challenge has really helped me increase my weekly miles. Last minute decided to enter my first 50km ultra this weekend (Sean O’Brien in LA). Thanks to whomever came up with this!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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I am in! And have updated the training log. 33 runs so far, 7 behind. Very committed to the setup. Shall see if I can start doing doubles at some point.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [henkedejk] [ In reply to ]
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F*&^(#g shit, went out for my very first super hilly run with dan this morning, and one minute in, did a pretty bad rollover on my ankle, haven't done that in many, many years. Hobbled over to the treadmill in his garage and did my 30 minutes going up steep uphill at 15 min pace. Sitting with ice, go aspirin on board, hope it is not going to be a long one. I have my yearly stress test this Wednesday, was hoping to break last years time for the Bruce protocol.. )-;
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Getting sick at a crucial time in training sucks. I’m really bummed that a viral chest infection has worsened to knock me on my ass, i’ve been on the couch for the past three days with a fever of 104+. I tried a light workout yesterday but it backfired and made me worse. My main purpose of the challenge was to have a strong build into the Vancouver First Half Marathon. My PB a few years ago was 1:22:52; my goal was to beat the time this year, and at 45, I don’t have a ton of speedy years left.

I’m thankful I was able to bank a few double days for the Challenge, but this setback will certainly bring me down the board a bunch.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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First time commenting... I tried the challenge last year, but just couldn't hang with plantar fasciitis. I spent most of 2019 trying to figure out what the "next step" in addressing PF was, and generally struggling with motivation while starting a new job. Shortly before the challenge I got a new pair of shoes - the wide version of my regular running shoes - and it has made a huge difference.

I'm still just barely under 50%, and my only real hope is to bring that up to 70% by March, but I think I've hit on a decent strategy. The last couple of weeks I've tried to focus more on getting in two 15 minute runs in for a day. They're easier to fit in, less draining, and just feel better. This coming week, I will focus on getting in two 20 minute runs in a day. No change in the number of runs per day that count toward the challenge, but more is still more. I hope in early-to-mid-February to have worked that up to two 30 minute runs per day, and then I might be able to catch up on the deficit.

Either way, it's amazing after struggling with foot pain for so long to run consistently and not be hobbled afterward. No matter where I land in the challenge I feel like I'm making progress from back of the back of the pack... to the back of the pack.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bsdcat] [ In reply to ]
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Welcome aboard!
Wide shoes can be funny like that. I've had a few times where a shoe is just wrong from a cramped toe box, then they bring out the wide and it's perfect. That's good to hear you figured out your feet.

Good finding something (2x15) that works. Adding 5' per run shouldn't be too bad, but just watch it. I've been trying to add similar 3-5' per run each week (+/-), and my body keeps reminding me that if I want more, I'm going to have to pay for it with a little soreness. It'll come, and you've got the right attitude, but it can be tricky to find that balance of pushing enough/too much. -J

----------------------------------------------------------------
Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:
What Counts?

1. Any run that's at least 30 minutes long or at least 3 miles long (see below for exceptions).
2. The runs can be outdoors or on a treadmill.
3. Walking does not count, but an honest-effort walk-run does count.
4. Aquajogging and elliptical training do not count.
5. You can (and probably should) take days off.
6. You can do days with more than 1 run session; each sessions counts.
7. You get no credit for going longer than 30min; a 30min run is identical to a 60min run for this Challenge.
8. Extra effort gains you nothing.
9. You can go as slow as you want provided both feet leave the ground on every stride.
10. Runs must separated by at least 1 hour to count as multiple sessions.


To clarify, this means that the start of of run 2 (or 3, or whatever) must be at least 1 hour away from the completion of the preceding run to count, yes?

There is definitely at least one person who has runs counted where only the start times are separated by 60+mins.

__________________________________________________________
ill advised racing inc.
Last edited by: mistressk: Jan 13, 20 8:37
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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Quote:

To clarify, this means that the start of of run 2 (or 3, or whatever) must be at least 1 hour away from the completion of the preceding run to count, yes?

There is definitely at least one person who has runs counted where only the start times are separated by 60+mins.

yes. A 60 minute rest interval.

I'm not sure the system is smart enough to filter out "non-compliant" rest intervals.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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Yes, and another person who is pretty high on the chart who is obviously not playing by the rules...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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I clicked through a bunch of profiles. More than likely, the one person simply misinterpreted the rule. Another person gives you Fs (last year as well) and just stops runs midway through, saves, and records a new run immediately. The person with many duplicate runs is probably a simple glitch that they are unaware of. The others are probably just people who are honestly sometimes running without hour breaks now and then for their own reasons and not trying to cheat the system. When synced, Strava sends the data over regardless. Even if they are manually deleted by the user, Strava will send them back over at the next sync. It is probably not really their fault to have to micromanage their runs like that. In general, I just give the benefit of the doubt. Information Technology is complicated, and intent is not always as it may seem.

This got me thinking about my runs and the amount of logistics involved to string together many 1.01-hour or 1.02-hour rests back to back to back. If those 1.01-hour breaks become 1.08-hour breaks, then over the course of the day those extra few minutes can be the difference between me having time to get in an extra run or not. I have a strict stopping time. I almost never start a run after 7:30 PM. This is a hard stop so I can help put the kids to bed and retire for the night. When I plan out the day in my head, start time of the first run is very important too. If I start at 9:12 AM, then there is time for 8 runs if the breaks are no more than 1 hour, 1 minute. If I start the first run 15 minutes later at 9:27 AM, then there is only time for 7 runs.

It is a bit of a process for me to start my runs in that one to two-minute window throughout the day. I get in the garage 3-4 minutes early and open Zwift on my laptop. It takes about 60 seconds for Zwift to open. While it is opening, I put on HRM, cuboid pad, and two knee braces followed by shoes. You would be surprised how many freaking times I put on my shoes first by accident before the knee braces. I then select the course in Zwift and click Run. It takes Zwift another 60 seconds to load into the virtual world. During this time, I fire up the treadmill so that it gets up to speed. I also handle any last-minute things that I forgot such as run to the bathroom or grab water from the kitchen. If I do need to leave the garage while loading into the Zwift world, I take off my right shoe so the foot pod doesn't start the avatar running in Zwift while I am running through the house. If Zwift picked up the pod, my official start time would potentially be only 59 minutes since the end of the last run and not the full hour. Finally, I make it back to the treadmill and check the time on my watch. I often stand around for 30 seconds waiting for the minute to roll over, then I hit the treadmill in stride at speed.

I have a pen and paper near my treadmill setup. When I remember to, I immediately look at my clock when I finish a run, and 1 hour 1 minute, and write it down on the paper so I know exactly when I can start the next run. This website also comes in handy to help me keep track of timings: https://www.calculator.net/time-calculator.html
I do this so many times a day that it has become second nature but sitting back and thinking about it, I thought it was interesting info to share with the group and add as an update.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [thugbuster] [ In reply to ]
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thugbuster wrote:
Yes, and another person who is pretty high on the chart who is obviously not playing by the rules...

I guess I interpreted the rule incorrectly and then wrongly assumed runs that didn't qualify would not show up on the count.

I have removed myself from the challenge so you should have moved up one place.

Happy Running!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:
I clicked through a bunch of profiles. More than likely, the one person simply misinterpreted the rule. Another person gives you Fs (last year as well) and just stops runs midway through, saves, and records a new run immediately. The person with many duplicate runs is probably a simple glitch that they are unaware of. The others are probably just people who are honestly sometimes running without hour breaks now and then for their own reasons and not trying to cheat the system. When synced, Strava sends the data over regardless. Even if they are manually deleted by the user, Strava will send them back over at the next sync. It is probably not really their fault to have to micromanage their runs like that. In general, I just give the benefit of the doubt. Information Technology is complicated, and intent is not always as it may seem.

This got me thinking about my runs and the amount of logistics involved to string together many 1.01-hour or 1.02-hour rests back to back to back. If those 1.01-hour breaks become 1.08-hour breaks, then over the course of the day those extra few minutes can be the difference between me having time to get in an extra run or not. I have a strict stopping time. I almost never start a run after 7:30 PM. This is a hard stop so I can help put the kids to bed and retire for the night. When I plan out the day in my head, start time of the first run is very important too. If I start at 9:12 AM, then there is time for 8 runs if the breaks are no more than 1 hour, 1 minute. If I start the first run 15 minutes later at 9:27 AM, then there is only time for 7 runs.

It is a bit of a process for me to start my runs in that one to two-minute window throughout the day. I get in the garage 3-4 minutes early and open Zwift on my laptop. It takes about 60 seconds for Zwift to open. While it is opening, I put on HRM, cuboid pad, and two knee braces followed by shoes. You would be surprised how many freaking times I put on my shoes first by accident before the knee braces. I then select the course in Zwift and click Run. It takes Zwift another 60 seconds to load into the virtual world. During this time, I fire up the treadmill so that it gets up to speed. I also handle any last-minute things that I forgot such as run to the bathroom or grab water from the kitchen. If I do need to leave the garage while loading into the Zwift world, I take off my right shoe so the foot pod doesn't start the avatar running in Zwift while I am running through the house. If Zwift picked up the pod, my official start time would potentially be only 59 minutes since the end of the last run and not the full hour. Finally, I make it back to the treadmill and check the time on my watch. I often stand around for 30 seconds waiting for the minute to roll over, then I hit the treadmill in stride at speed.

I have a pen and paper near my treadmill setup. When I remember to, I immediately look at my clock when I finish a run, and 1 hour 1 minute, and write it down on the paper so I know exactly when I can start the next run. This website also comes in handy to help me keep track of timings: https://www.calculator.net/time-calculator.html
I do this so many times a day that it has become second nature but sitting back and thinking about it, I thought it was interesting info to share with the group and add as an update.



U R NUTS!!!!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [dogchili94] [ In reply to ]
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Its an honest mistake dogchili, no need to leave. I think you can still re-enroll. Come back and keep throwing down hard!

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:

I have a pen and paper near my treadmill setup. When I remember to, I immediately look at my clock when I finish a run, and 1 hour 1 minute, and write it down on the paper so I know exactly when I can start the next run. This website also comes in handy to help me keep track of timings: https://www.calculator.net/time-calculator.html
I do this so many times a day that it has become second nature but sitting back and thinking about it, I thought it was interesting info to share with the group and add as an update.

spreadsheets are your friend. A2=0:61, B2=now()+A2
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [dogchili94] [ In reply to ]
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I'm with bluestacks. You aren't alone, I scrolled through the top50 also. Most looked like misunderstandings of the rulz.

No reason to drop out. Just delete the non-compliant runs---And keep on truckin'.

The only real consequence is that you've forfeited your rights to all the prize money.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Fishbum] [ In reply to ]
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Fishbum wrote:

U R NUTS!!!!!


Mutherfucking nuts...just to stay consistent with your language from last week. Get back on your couch! :-)
Last edited by: Tom_hampton: Jan 13, 20 12:31
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Fishbum] [ In reply to ]
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crazy mutherfucking 100/100 dude wrote:
It is a bit of a process for me to start my runs in that one to two-minute window throughout the day. I get in the garage 3-4 minutes early and open Zwift on my laptop. It takes about 60 seconds for Zwift to open. While it is opening, I put on HRM, cuboid pad, and two knee braces followed by shoes. You would be surprised how many freaking times I put on my shoes first by accident before the knee braces. I then select the course in Zwift and click Run. It takes Zwift another 60 seconds to load into the virtual world. During this time, I fire up the treadmill so that it gets up to speed. I also handle any last-minute things that I forgot such as run to the bathroom or grab water from the kitchen. If I do need to leave the garage while loading into the Zwift world, I take off my right shoe so the foot pod doesn't start the avatar running in Zwift while I am running through the house. If Zwift picked up the pod, my official start time would potentially be only 59 minutes since the end of the last run and not the full hour. Finally, I make it back to the treadmill and check the time on my watch. I often stand around for 30 seconds waiting for the minute to roll over, then I hit the treadmill in stride at speed.

yeah....that's all a bit too much faffing around for me.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [dogchili94] [ In reply to ]
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FWIW- I'm not sure I was referring to you.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Really cool advanced analytics dashboard bluestacks!

I'm curious as to your plan for when you transition off the 100/100 challenge. Seems like you're at some pretty crazy awesome volume, and if you ended up breaking that down into 2 runs a day at just a little lower volume, you'd have a pretty nice prescription for traditional high volume training.

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [qintegral] [ In reply to ]
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Note to self:

Its probably a good idea to look at the map before heading out on a "new" running route. Its also probably a bad idea to "explore" while on lunch break.

I've been trying to do less out-and-back routes lately...

Saturday, on my long run (planning on about 12ish), I called an audible and decided to go a direction I'd never gone before. I've driven "most" of the route many times. I know more-or-less where the road "goes". There was just one part that I'd never been on, but I knew it had to connect to one of my normal roads. I just didn't know exactly where. I just kept running, and running...around the 9 mi point, I was beginning to question my wisdom when I still hadn't reconnected with my own street. No worries though, I figured out where I was soon enough---1/2 mile later. Oooooohhhh.....yeah, 4 miles from home. 13.5 miles.

Today: went for a run at lunch. Planning on an 8 mile run as 1.5mi warm up, 5 mile progression to 5k pace, 1.5mi cool down. Simple enough? Well, instead of turning around at the midpoint and retracing my route, I decided to turn left and reconnect with the main road that my office is on. Weeeeelllll....1.25 miles later, the road dead-ended. Ok, it didn't dead end, but it turned AWAY from work and headed into the distant south. So, turn around and head back the way I came. 10.5 miles.

Sometimes you find new interesting routes serendipitously. Sometimes......not.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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Randy, just a heads up, I plan to catch up with you tomorrow. I took some days off and now I’m doing my favorite thing: chasing. I have my eyes on you!

: )
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Calamityjane88 wrote:
Randy, just a heads up, I plan to catch up with you tomorrow. I took some days off and now I’m doing my favorite thing: chasing. I have my eyes on you!

: )

I was wondering where you'd got off to.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [qintegral] [ In reply to ]
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qintegral wrote:
Really cool advanced analytics dashboard bluestacks!

I'm curious as to your plan for when you transition off the 100/100 challenge. Seems like you're at some pretty crazy awesome volume, and if you ended up breaking that down into 2 runs a day at just a little lower volume, you'd have a pretty nice prescription for traditional high volume training.

Thanks. It was a bit of work to create all the formulas in excel but now that it is built it is pretty easy to load in the data and have the dashboard auto update. The visual kind of keeps me motivated to not stop and keep hammering every day.

My plan next year involves no triathlons or bike races. I think my triathlon days are over. I have Hyner 50K in April. This will be my second year doing it and my second trail race. I'll be a bit heavier this year but I am hoping to crush my time from last year. Sometime around then I will need to decide if this is the year I race a 100-miler or if I add in speed work for the first time ever and chase 2:59:59. I am leaning towards 100-miler and spending the year doing a lot of elevation and longer single runs. Sub 3 is still a goal of mine but I might push it back to 2021. My interest between bike and run comes and goes so anything could change but right now I am locked in to running in 2020. 2017 was a huge year on the bike for me and maybe I will get that urge back one day. In 2017 I everested and did a couple 200-miler solo rides across states. I even did a solo 300-miler in 2018. Now days I don't even have an urge to get on the bike. It will come back someday though.

Your massive outdoor two-a-days are impressive. I could never do that right now but I hope to do mileage like that one day. Do you have races planned? I bet your marathon PR is really good if you don't mind me asking.


monty wrote:
F*&^(#g shit

Monty how is your ankle?

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Ugh....I'm coming down with something.

I've been running really well, lately. I had a great run yesterday, 2 1/2 mile detour notwithstanding. Almost immediately after I began to feel a scratchy throat.

Today, just a short 5 miles, but everything is just "off". Its also 77F and humid, which doesn't make it any more pleasant.

Come on immune system. Do your thing!!! quickly, please.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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I misread a different rule - the minimum 30 minutes OR 3 miles. In my mind, I've had that as an AND. So I've been doing more than I needed to since my typical pace is 8ish.

But now that I'm this far in, I think I'll just go with it. I've had some nice fitness gains so far, so am stoked to continue.

Your commitment is super impressive. Nuts, maybe, but there's nobility in pushing the boundaries.

Ian

(formerly "sneeuwaap")
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:

Thanks. It was a bit of work to create all the formulas in excel but now that it is built it is pretty easy to load in the data and have the dashboard auto update. The visual kind of keeps me motivated to not stop and keep hammering every day.

My plan next year involves no triathlons or bike races. I think my triathlon days are over. I have Hyner 50K in April. This will be my second year doing it and my second trail race. I'll be a bit heavier this year but I am hoping to crush my time from last year. Sometime around then I will need to decide if this is the year I race a 100-miler or if I add in speed work for the first time ever and chase 2:59:59. I am leaning towards 100-miler and spending the year doing a lot of elevation and longer single runs. Sub 3 is still a goal of mine but I might push it back to 2021. My interest between bike and run comes and goes so anything could change but right now I am locked in to running in 2020. 2017 was a huge year on the bike for me and maybe I will get that urge back one day. In 2017 I everested and did a couple 200-miler solo rides across states. I even did a solo 300-miler in 2018. Now days I don't even have an urge to get on the bike. It will come back someday though.

Your massive outdoor two-a-days are impressive. I could never do that right now but I hope to do mileage like that one day. Do you have races planned? I bet your marathon PR is really good if you don't mind me asking.

I definitely found it really easy to exit triathlon and commit entirely with running, so I feel like I know a bit of what you're feeling for this year :p.

Either goal sounds super awesome! And the base you're building will probably help for any kind of transition. I truly believe what you're doing sounds more difficult than the way I've broken down my mileage so surprised to hear you say you could never do it!

I'm juggling some choices this year for races, but I'll definitely be trying to race two marathons, a fast mile, and some halfs/10Ks/5Ks throughout the year. My PRs are maybe not that impressive in relation to what kinds of volume I'm putting in, but I'm definitely working at it long term. It's been one year of consistent high volume and I'm hoping to reach some pipe-dream results after 5+ years of going at it. The numbers though: since late 2017, I've dropped from 3:30 -> 2:36 in the marathon.

Did an Ironman once. Only runs now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Monty how is your ankle? //

Well I didnt break it, but could hardly walk the next day, so no running then. Went for a swim day after that, and loosened it up. But I have been icing, aspirin, keeping it up, and wrapping it tight at night like a good boy. Ran uphill on treadmill yesterday easy, and had my big yearly stress test today. Was worried if I could do it, but broke my old 60+ record (64 triathlon age now) by a minute. Got 20+ minutes in on the Bruce protocol, pretty happy about that, and didnt not feel hammered after. Raised my max HR a couple beats from last year too, attribute that to starting the challenge early this year, got in a few more runs than last year at this time. So all is good to go, now have to do some doubles to get back on track, and try to hit that first page again!!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Calamityjane88 wrote:
Randy, just a heads up, I plan to catch up with you tomorrow. I took some days off and now I’m doing my favorite thing: chasing. I have my eyes on you!

: )

YAY Jane!!!! I fully anticipate you to zip right past me and into a ranking that starts with a 1 instead of a 2

I've been able to hang on at the back part of Silver Medal eligibility, while still taking appropriate rest days and haven't yet slipped so far back that doubles are required

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Acorn Slippers? Didn't see that one coming - loL!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [BT_DreamChaser] [ In reply to ]
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BT_DreamChaser wrote:
Acorn Slippers? Didn't see that one coming - loL!

https://www.amazon.com/gp/product/B00I3MW0L4

Slightly faster than VaporFly 4% but a little slower than Next%

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Thx, PF is noticeably better now compared with two months ago. But being proactive and taking a week off for a sore ankle deltoid? ligament. Two steps forward and one backwards...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
I'm with bluestacks. You aren't alone, I scrolled through the top50 also. Most looked like misunderstandings of the rulz.

No reason to drop out. Just delete the non-compliant runs---And keep on truckin'.

The only real consequence is that you've forfeited your rights to all the prize money.

Or just mention which runs they are to me and I can keep the record but pull the particular entry out of the challenge. BTW.

I was thinking of having a query or a page where I can check them (the regular leaderboard doesn't because it'd be too slow with all the bazillions of y'all on there) -- before the end.

In any case, no need to delete records (they'll come back from Strava anyway).

Thanks all,

-Eric
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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So I have done my 50th "run" today (two "in the tank", I think), although all of these "runs" have been honest-effort walk-runs. I had been hampered from running by problems with my achilles-tendons for some years.

The first power-walks contained only ONE 30-second-interval of running. Later I did two, then three and then more and more 30-second-intervals of running every five minutes of walking; I have changed that to running for 30 seconds every two minutes for a while now.

The surprising thing is: This little volume and low intensity has been exhausting! I felt tired after some weeks of doing this very modest training. My tendons didn´t respond the way I had imagined: They did hurt, they were stiff, especially in the mornings, and my running-gait, which seemed to be nice, fast, "round" and springy in the first walk-runs, became a stiff shuffle - just the way I had been running for the last years before the tendons had finally stopped me.
My original plan for the 100/100-challenge had been to extend the running intervals to 45 sec. and then a minute etc. untill I would finally run for 30 minutes. But with this hobble-gait I didn´t want to do that. So I sticked with the 30 seconds, tried to focus on form, step-frequency, mid-foot striking etc.

At the half-time of the challenge I am nowhere near I had hoped to be at that point. But these hopes were probably idle to start with. The achievement is: Six weeks ago I was not running at all; fifty runs ago I could do ONE 30-second-interval, now I do up to 20. That is good!

And today - for the first time in weeks - the running intervals felt like real running again. Today I could believe in my return to running, believe in me one day running the 10k of an oly tri again.

So thank you again for this challenge! And forza and go-for-it to all the STers for the second half of it!
Last edited by: Heidelfix: Jan 17, 20 8:36
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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RandMart wrote:
Calamityjane88 wrote:
Randy, just a heads up, I plan to catch up with you tomorrow. I took some days off and now I’m doing my favorite thing: chasing. I have my eyes on you!

: )


YAY Jane!!!! I fully anticipate you to zip right past me and into a ranking that starts with a 1 instead of a 2

I sat down for just a second and you zoomed right on by!!!

Good job!!!

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
Quote Reply
Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Heidelfix] [ In reply to ]
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That's amazing Heidelfix - good for you! Don't push it too hard; you've ramped up quite a bit, so perhaps taking a lower-volume week would be appropriate to let your body catch up. Even though you feel that the training is modest, you're literally doing 2,000% as much running per session as you were just a few weeks ago!

Keep the faith that you'll get your 30 straight minutes in by springtime, and see that 10k Olympic run soon - you're doing awesome things already!

__________________________________________________________
ill advised racing inc.
Quote Reply
Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
Quote | Reply
RandMart wrote:
RandMart wrote:
Calamityjane88 wrote:
Randy, just a heads up, I plan to catch up with you tomorrow. I took some days off and now I’m doing my favorite thing: chasing. I have my eyes on you!

: )


YAY Jane!!!! I fully anticipate you to zip right past me and into a ranking that starts with a 1 instead of a 2

I sat down for just a second and you zoomed right on by!!!

Good job!!!

Thanks, Randy!! I had a big day out. I’m going to keep chasing. Fun!!
Quote Reply
Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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mistressk wrote:
That's amazing Heidelfix - good for you! Don't push it too hard; you've ramped up quite a bit, so perhaps taking a lower-volume week would be appropriate to let your body catch up. Even though you feel that the training is modest, you're literally doing 2,000% as much running per session as you were just a few weeks ago!

Keep the faith that you'll get your 30 straight minutes in by springtime, and see that 10k Olympic run soon - you're doing awesome things already!


Thank you for your kind response and for that reasonable suggestion to include a lower-volume week. I try to adjust speed and distance to how I feel when running. So when my legs didn´t feel fine, I did not increase the running-intervals as I had hoped I could during the challenge. But still, you are right, relativly to where I was just six weeks ago I really have ramped up volume and intensity. Tom_Hampton has once written on ST about his return to running and that was a very gradual but linear increase of intensity. But what has worked so great for him, does not work for me, so I have to take a different approach.

I had a look at your workouts and your home-page and realised that you are right at the other end of the spectrum of running - you do absolutely awesome stuff! The fotos of the snowy trails and the raw nature you are running in are impressive!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Heidelfix] [ In reply to ]
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Heidelfix wrote:
So I have done my 50th "run" today (two "in the tank", I think), although all of these "runs" have been honest-effort walk-runs. I had been hampered from running by problems with my achilles-tendons for some years.

The first power-walks contained only ONE 30-second-interval of running. Later I did two, then three and then more and more 30-second-intervals of running every five minutes of walking; I have changed that to running for 30 seconds every two minutes for a while now.

The surprising thing is: This little volume and low intensity has been exhausting! I felt tired after some weeks of doing this very modest training. My tendons didn´t respond the way I had imagined: They did hurt, they were stiff, especially in the mornings, and my running-gait, which seemed to be nice, fast, "round" and springy in the first walk-runs, became a stiff shuffle - just the way I had been running for the last years before the tendons had finally stopped me.
My original plan for the 100/100-challenge had been to extend the running intervals to 45 sec. and then a minute etc. untill I would finally run for 30 minutes. But with this hobble-gait I didn´t want to do that. So I sticked with the 30 seconds, tried to focus on form, step-frequency, mid-foot striking etc.

At the half-time of the challenge I am nowhere near I had hoped to be at that point. But these hopes were probably idle to start with. The achievement is: Six weeks ago I was not running at all; fifty runs ago I could do ONE 30-second-interval, now I do up to 20. That is good!

And today - for the first time in weeks - the running intervals felt like real running again. Today I could believe in my return to running, believe in me one day running the 10k of an oly tri again.

So thank you again for this challenge! And forza and go-for-it to all the STers for the second half of it!

Excellent progress, keep it up!

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Well, I didn't plan to but since I've been doing a reasonable amount of running, I signed up. Strava backfilled my log and I was surprised to see 32 out of 50!

I'm into peak 70.3 training so running is important, but not all-important.


This challenge set up a solid year for me last year by getting me back to base miles and I hope many will find that same benefit. Plus, seeing mistressk's photos again are a bonus! She's a different kind of 'ultra' nut than bluestacks.


Enjoy the second half people!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [TriStart] [ In reply to ]
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Really nice to hear all the stories! I used to live in Montana, so I feel for mistressk, I miss Montana, but not so much the running in winter. But reading mistressk latest blogs it seems even muddier than the UK, and nothing like a cold Montana winter at the moment.
And Heidelfix, good to hear there's progress! Achillesses can be a pain and always take long to heal.
What Bluestack and those other ultrarunners are doing is just amazing.

Halfway through, time for an update for me too.

TriStart wrote:
Still on the program from my physio therapist, which recommends not running too much. I'm doing just-over 30' runs most days. To keep the run streak I do 15-20' runs the other day. Doesn't count to 100/100, but I still exercise and build up my running at the moment. Apart from that a lot of exercising aimed at strength and mobility, mostly for the lower abdomen and glutes.
Started ramping up the running only 10 days ago, and I'm now 12/20 in the 100/100, more than I anticipated at the start. The goal is 70/100 at the end.


Since posting that on Dec 20 things have been going really well actually. Gradually progressing from no medal, to a bronze medal to a silver medal. Now at 42 runs, didn't miss a single 30' runs since the last posting. Slowly added a little more distance, but I've done 4 consecutive weeks of about 50km, and I've never done more than 2 consecutive weeks with 50k before. I really feel my running is progressing. My body is taking it well so far too, not really any niggles. I'm not planning to add much more running distance, instead I've added a swim and started picking up cycling with 2-3 trainer rides in the week. The fysio stuff is still going in the right direction too, but those exercises have intensified so need a little more recovery time as well.
Still a ski trip in Feb which will be challenging to run 30' each day and some busy weeks at work ahead, but I'll adjust my goal to 80-85, and will revisit that after the ski trip.!
Last edited by: TriStart: Jan 19, 20 11:57
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [TriStart] [ In reply to ]
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We are halfway through!!! Day 50

Here are those I consider "with me" on the sub 5:00/km pace average for everyday challenge. Lets assume you ran everyday :p

1 danstu4 4:16/km
2 Sbernardi 4:19/km
3 synthetic 4:38/km
4 PomDad 4:39/km
5 twcronin 4:41/km
6 Bass 4:42/km
7 ADabs 4:42/km
8 qintegral 4:43/km
9 snny 4:44/km
10 rmg 4:44/km
11 PMo 4:44/km
12 Tony.White 4:48/km
13 triczyk 4:49/km
14 wjoiner 4:52/km
15 plant_based 4:54/km
16 mlawless 4:55/km
17 Ktri 4:55/km
18 LKtriMom 4:56/km
19 msprang 4:58/km


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [dtoce] [ In reply to ]
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Hey! Welcome back doc!

I seem to have come down with the flu 4 days ago (tested positive for type A). I'm emerging from the fog, finally. I guess next week I'll be working to catch back up with easy doubles while I ease back into harder running as the body continues to recover.

Things were going so well after managing my first 2 back to back 50+ mpw weeks.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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half way through, one run down (no worries), but 100/100 this year is not going well for me. no injuries so far (unlike last year), but over the last month my runs have just become steadily worse, not better.

we moved to santa fe last year, and to be honest, it feels like the acclimation process all over again ... i can still move at some decent speed downhill, but even the slightest uphill grade (or even the perception of an uphill grade) and everything just goes to hell. no energy, tightness of chest, no motivation. I know that last year it really took me a long time to fully adjust to life at 6-7000', but that should all be over now. Instead, I'm out shuffling round 4 miles trail loops at 11-13 min/mile unless it's downhill.

this is very frustrating, but i've had enough "success" from previous 100/100 attempts (whether completed or not) to just keep going. maybe i get faster again, maybe i don't ... i will still burn calories, get outdoors, see some nice views.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
We are halfway through!!! Day 50

Here are those I consider "with me" on the sub 5:00/km pace average for everyday challenge. Lets assume you ran everyday :p

1 danstu4 4:16/km
2 Sbernardi 4:19/km
3 synthetic 4:38/km
4 PomDad 4:39/km
5 twcronin 4:41/km
6 Bass 4:42/km
7 ADabs 4:42/km
8 qintegral 4:43/km
9 snny 4:44/km
10 rmg 4:44/km
11 PMo 4:44/km
12 Tony.White 4:48/km
13 triczyk 4:49/km
14 wjoiner 4:52/km
15 plant_based 4:54/km
16 mlawless 4:55/km
17 Ktri 4:55/km
18 LKtriMom 4:56/km
19 msprang 4:58/km

Halfway through and I'm very happy with this challenge! 60/50 and a little over 450 miles -- some of my warmup/cooldown runs for workouts are <3 miles so don't count at all in the challenge but I count them for overall volume. Relative to my personal goals of 130/100 and 8 miles/day I'm behind on frequency but well ahead on volume. Niggles coming into the challenge have mostly improved and (fingers crossed!) not a lot of new ones have popped up. 49/50 days running (sorry synthetic I missed a day when flying east), 0 treadmill miles, some indoor track workouts but the vast majority outdoors. Boston winter has (fingers crossed, again!) not been too punishing so far. In these first 7 weeks I've really been doing base building and only a few workouts; the intensity will build over the second half, especially after mid-February -- in prep for a half marathon mid-March, the Cherry Blossom 10-miler in early April, and Boston Marathon mid-April.

Healthy and frequent running to all in the second half of the challenge!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Calamityjane88 wrote:
Thanks, Randy!! I had a big day out. I’m going to keep chasing. Fun!!

I'd been having a very stressful end of the week, and thought a run Saturday morning would be what I needed

However, with snow, sleet and freezing rain, I got myself a little sick, so I'll be slipping down the leaderboard for a couple days

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [twcronin] [ In reply to ]
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Ugh, you jinxed me! Back strained this AM. Lets hope a day or two of rest nips this and I can get back to it. Stupid SI joint.
On the plus side, I’ve been feeling so much better this time attempting the 100. Leg toughness and resilience unlike previously, finally feeling some control over myself like I haven’t had in years.

----------------------------------------------------------------
Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [twcronin] [ In reply to ]
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twcronin wrote:
49/50 days running (sorry synthetic I missed a day when flying east), 0

Healthy and frequent running to all in the second half of the challenge!

East = Asia? The would be impossible to run on a plane.

But if within couple, I have before set watch on indoor mode during layovers and run indoor mode between terminals (chicago, Miami, Philadelphia). Other things I do is run outside airport or run to/from airport... Yes I travel light


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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RandMart wrote:
Calamityjane88 wrote:
Thanks, Randy!! I had a big day out. I’m going to keep chasing. Fun!!

I'd been having a very stressful end of the week, and thought a run Saturday morning would be what I needed

However, with snow, sleet and freezing rain, I got myself a little sick, so I'll be slipping down the leaderboard for a couple days

Man, those stressful weeks are so brutal. I had a couple of those a few weeks back. Hopefully you’ll get a break from the stress.

If it’s a standard cold, consider running really easy midday. Running can be a bouncy walk, you know. Only one foot on the ground at a time. If you have serious aspirations for 100/100, give the bouncy walk a try. Getting out and doing it is legit. Or maybe rest for a day or two. You know you best.

I’ve been doing a lot of trail running recently. As I try to complete my runs within my allotted time, I’ve been thinking about efficiency and optimal pacing. One day last week I was cutting it really close for picking my kids up after school. I needed to be strategic. I was stressing (worries: late at pick up, rattlesnakes, mountain lions, stranger danger on trails). I was also thinking that on really, really steep trail sections, walking is probably more efficient than running. If you save energy by power walking up those parts, you should be able to spring back into running as soon as the trail warrants it and make better time overall. The transition back into running probably needs careful attention so that you don’t slack effort and lose time.

Is it bad to run when you’re sick? If it’s a standard cold, it’s probably not a big deal. But mentally, it just might not be appealing. Sometimes it’s good to not force a run. Overreaching can be dangerous.

I’ll keep my eyes on you. I hope you feel better soon.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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is it bad I took an entire week off when we had snow on the ground in Vancouver?
got back into it yesterday - but unfortunately i'm 9 runs behind now :(((((
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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y_nigel wrote:
is it bad I took an entire week off when we had snow on the ground in Vancouver?
got back into it yesterday - but unfortunately i'm 9 runs behind now :(((((

I’m sure you can make up 9 runs. Easy peasy. : )
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Calamityjane88] [ In reply to ]
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Calamityjane88 wrote:
If it’s a standard cold, consider running really easy midday ... Or maybe rest for a day or two. You know you best.

My Rule of Thumb

Cold in the head = get out of bed
Cold in the chest = get your rest

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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Survived a week of -30 in Calgary and only 1 run down. 50/51.

For the most part have been keeping the runs at the 5km mark, as running everyday is certainly more than my typical Ironman training. Currently 17 weeks out from my first every marathon, (Calgary Marathon, May 31st #BQorBust) so I'll be ramping up the distance some of the days in the coming weeks.. I'm a 100/100 newbie, and it's been great so far!


mstewarttri 50 25:42:33 324.07km 4:45/km

Strava
Last edited by: mstewarttri: Jan 20, 20 11:12
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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RandMart wrote:
Calamityjane88 wrote:
If it’s a standard cold, consider running really easy midday ... Or maybe rest for a day or two. You know you best.


My Rule of Thumb

Cold in the head = get out of bed
Cold in the chest = get your rest

That, AND anything involving a fever...stay the F home.

Of course, for me last week there was literally no hope. I felt fine Wednesday morning before my lunch run. I went out for an 8-9 mile progressive run, on what I thought was a rectangular-ish route. Unfortunately, the third side of the rectangle did NOT connect back to the 4th side. So, I had to back track the entire thing...making the whole thing 10 1/2 over a "lunch break". By 3pm that afternoon, I've got chest congestion, watery eyes, a headache, and a fever. Stopped by the clinic and tested postive for Influenza--Type A.

I've been down for the count since, until today. I'm back at it....and did 3 slow miles at lunch. Now starts the slow march back to normal (running that is).
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Just past the halfway point and checking in on my earlier hypothesis regarding pace and heart rate. So far I can run about 30 seconds faster given the HR of my first few runs, or run that original 9:10ish pace with a heart rate about 10 beats lower. Other than some nagging - but manageable - plantar fasciitis I feel great. I’ll never be a fast runner but feeling great cracking out 8:20’s or so is an accomplishment for me.

Running in very high heat and humidity for a couple weeks while traveling for work killed my overall pace but made for a nice change. These past few days have been back to running in ~15 degrees F and snow. Once you get used to the cold it’s really great for running - never worry about overheating.

Hoping the PF subsides. PT is pretty adamant we get that under control before full IM training starts in early March. That will overlap with this challenge by about 10 interesting days.

Hope everyone is staying healthy and having fun.
Last edited by: SJK: Jan 20, 20 16:54
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mstewarttri] [ In reply to ]
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mstewarttri wrote:
Survived a week of -30 in Calgary and only 1 run down. 50/51.


but thats a dry cold right ;)

thanks for making me feel soft for not running once when there was like 2 inches of snow on the ground
Last edited by: y_nigel: Jan 20, 20 13:49
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [y_nigel] [ In reply to ]
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Well to be honest I only went out into that temp once. But today's 0 degrees and it feels like summer! haha. Running outside is back on the menu.


y_nigel wrote:

but thats a dry cold right ;)

thanks for making me feel soft for not running once when there was like 2 inches of snow on the ground

mstewarttri wrote:
Survived a week of -30 in Calgary and only 1 run down. 50/51.

Strava
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mstewarttri] [ In reply to ]
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Well woke up this weekend feeling pretty crummy. Chest was tight from congestion and felt nauseous. I’ve been in bed except 30 mins or so here and there. I’m pretty sure I have the flu since last time I couldn’t get out of bed due to illness was Lyme.

I have a dry cough and I’m achy....interesting no fever but weak as I can be. Looks like the flu is going around. I guess I’ll need a week of no running so lots of doubles when I’m back 100%!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [DavidMac] [ In reply to ]
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ugh - good luck
thats how I fell behind back in mid December
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Dan, just to be clear, I live some way south of the real Sangre de Cristos, in the Galisteo Basin. Still at 6100', but I'm well adapted by now. If I had to run in the Sangre de Cristos right now, I'd be dying! Our runs up there typically start above 8000' and go up to 12000'. Handy if I ever wanted to race at sea level but otherwise just freakin' hard even living at half that altitude.

Ironically, the last two days have been surprisingly fast. I had a terrible performance at the 2nd of the Galisteo Basin Trail races ("The Goat", 9 miles with snow). But Sunday and Monday saw me out on the road occasionally dipping below 8:00 min/mile. No idea why, or whether there's any longer term salvation ahead.

Last year, I ran a 50km "next weekend" after never running more than 10 miles in the build up. Not sure I'm close to that, but I did approach it last year by starting out "insanely slow" (14:00 min/mile) and eventually finished in 6h30m which all things considered was pretty good.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [PaulDavis] [ In reply to ]
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PaulDavis wrote:
Dan, just to be clear, I live some way south of the real Sangre de Cristos, in the Galisteo Basin. Still at 6100', but I'm well adapted by now. If I had to run in the Sangre de Cristos right now, I'd be dying! Our runs up there typically start above 8000' and go up to 12000'. Handy if I ever wanted to race at sea level but otherwise just freakin' hard even living at half that altitude.

Ironically, the last two days have been surprisingly fast. I had a terrible performance at the 2nd of the Galisteo Basin Trail races ("The Goat", 9 miles with snow). But Sunday and Monday saw me out on the road occasionally dipping below 8:00 min/mile. No idea why, or whether there's any longer term salvation ahead.

Last year, I ran a 50km "next weekend" after never running more than 10 miles in the build up. Not sure I'm close to that, but I did approach it last year by starting out "insanely slow" (14:00 min/mile) and eventually finished in 6h30m which all things considered was pretty good.

trust the process, brother. (if my wife and i didn't have family where we are, we'd be your neighbors.)

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Heidelfix] [ In reply to ]
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That's kind of you to say - I feel like my running is really quite modest these days, and I know I'm off last year's 100 in 100 pace, but I was so happy to see winter finally return on Saturday!



The grasses stuck on that chunk of wood at the river's edge are very telling of the flooding we had last weekend from almost 4 inches of rain in 24hrs. There was some slightly sketchy ice under the snow in this section Saturday morning - nothing like having the "ground" give way under you while running!



It snowed from 7am until about 7pm, turned to rain for awhile (as I was out snowshoe running around my neighbourhood), then back to snow for a bit into the night.

Woke up to a beautiful bluebird day and went snowman hunting around my hood!




Finally got the xc skis out for the first time this season in the afternoon - it was cold and windy but stunning on the trails.






As the sun dropped, we got back to the car and I switched up footwear to get my first run in my racing snowshoes in for the year. So much easier on the now-packed snow than the night before in my big, heavy EVA pair in 6" of fresh!



Feeling slightly more prepared for the 3 snowshoe races I have coming next month, now. First one in less than 2 weeks (Feb 2nd)!

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Week 6: 41 runs | 123.8 mi | 17.7 hours

Cuboid syndrome (right), very mild
Patellofemoral Pain Syndrome (right), moderate
Metatarsalgia (left), moderate
Plantar Fasciitis (left), very mild
Sore throat, moderate
Head cold, severe

Day 36: 8 runs | 24.2 mi
Day 37: 5 runs | 15.1 mi
Day 38: 5 runs | 15.1 mi
Day 39: 9 runs | 27.2 mi
Day 40: 4 runs | 12.1 mi
Day 41: 5 runs | 15.1 mi
Day 42: 5 runs | 15.1 mi

The sore throat at the end of last week immediately transitioned into a nasty head cold. It peaked in severity midway through the week on day 39 and finally only went away on day 42. This was now two weeks in a row running through head colds. Hopefully that will be the end of them for the remainder of the challenge but likely not. With pounding I am doing to my body and immune system, the smallest virus my kids catch will likely wreck me each time.

The injury on the ball of my left foot (Metatarsalgia) continued to improve this week. It did not hurt to run or walk anymore but every now and then during day to day activities I would step on it the wrong way and a tingling sensation would remind me that it just isn't fully healed yet. Even though my injury list is still long and capped off with another head cold, this week was a step in the right direction compared to last week.

I believe the new course on Zwift (May Field Track) was released the previous week. I only stumbled upon the new course at the beginning of this week. Almost every mile on Zwift this week was on May Field track. You would think that the only thing worse than running day after day on a track would be running day after day on a treadmill. Now combine them, treadmill and track at the same time. It is surprisingly fun to run around a track in Zwift. I see a lot more runners and start to see familiar names and avatars on the track day after day. I even spotted Slowman one day. The track kind of brings the running community a little closer together. Every now and then I venture off the track mid-run and work my way to downtown Watopia for a change.

----------------------------------------

Week 7: 42 runs | 126.7 mi | 18.2 hours

Patellofemoral Pain Syndrome (right), moderate
Metatarsalgia (left), very mild

Day 43: 8 runs | 24.1 mi
Day 44: 5 runs | 15.1 mi
Day 45: 6 runs | 18.1 mi
Day 46: 4 runs | 12.1 mi
Day 47: 5 runs | 15.1 mi
Day 48: 5 runs | 15.1 mi
Day 49: 9 runs | 27.2 mi

It was a huge boost to run this week without a head cold. My cuboid syndrome is finally healed. I still run with the cuboid pad in my sock for caution, but I have not had cuboid pain in a long time. Pain in the ball of my left foot (Metatarsalgia) is almost completely gone. Barring any set back I will remove it from my injury list next week. Patellofemoral Pain Syndrome in my right knee has come and gone many times the past few weeks. It came back this week here and there. Without taking time off, all I can do is continue to ice my knee and hope for the best.

This is the healthiest I have been in weeks. Unfortunately, now my mental edge is starting to slip. I have been rating each run on a scale of 1 to 10 both physical and mental. The last few days of this week were the first time that my mental rating has been lower than physical. There have been many times lately where I just don't want to go back to the garage for another run, yet I do it 3, 4 or 5 more times. It is starting to become hard mentally for me. When I came into this challenge this year one of my goals was not to repeat last year in the sense that I coasted through the back half when I had more to give physically. I have always had the mindset that if it stops being fun, don't do it. That said, the challenge this year is the exception. I really want to get through the mental lows and not give up.

I have been so focused on documenting injuries that I often forget mention that my muscles do hurt. Calves hurt the most. Sometimes quads and sometimes hamstrings. I wouldn't say I have any muscle injuries in the sense that I do for tendons, bones, joints etc. My muscles do in fact hurt though. Some days more than others. The worst for me is at night in bed, everything stiffens up and that is when I have pain.

I ran almost exclusively on May Field track again this week. I have been running a lot with Slowtwitch Indoors the past few weeks. We run at 7AM EST and 7PM EST on both Mondays and Wednesdays. I usually make it to every evening run but I have only made it to a couple morning runs as they conflicts with my work schedule. I am looking forward to running with Anthony Familglietti during the Slowtwitch Indoors special event this Friday.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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You’re a beast!!!

You may consider supplementing D3 at 5000IU, 10K IU or 20K IU per day to help with immune system and bone health.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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This looks beautiful! I have spent months running through the snow in Canada in snowshoes collecting maple sap with a bucket in each hand. I love being out in the trees and snow. It’s definitely a good workout running in snowshoes!

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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You continue to inspire. Not that I want to run 5.5 times a day, but that I can get in 30' and not make an excuse, and that injuries can slow you down but not stop you.

The thing that's just amazing is that your body is recovering and getting over injuries. You mentioned the soreness, and I wonder does it get better during the day as your body warms up? Also, how much are you sleeping? (you may have mentioned, and I just missed it earlier)

Hope you are able to physically and mentally endure and keep the edge sharp! -J

----------------------------------------------------------------
Life is tough. But it's tougher when you're stupid. -John Wayne
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [karlaj] [ In reply to ]
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There was a point where treating injuries felt like more work and more time consuming than running. I have always been guilty of not stretching or warming up or cooling down correctly. That said, the easy pace of my runs in this challenge does not really require much of a warmup or cooldown. Fortunately I have a desk job so I can do the little things throughout the day to help treat injuries such as strict icing regiment, massaging myself, roller ball under my desk, things like that.


The sore muscles hurt the most if I wake up in the middle of the night. The first run of the day, especially the 6 AM runs are the worst and stiff legs bother me. After that I am usually not too sore until that night laying in bed again.


Averaging 8.08 hours sleep over 53 days
1 time - less than 6 hours
4 times - 6 to 6.9 hours
22 times - 7 to 7.9 hours
15 times - 8 to 8.9 hours
11 times - 9 or more hours
I've been tracking it in Excel so I'll have to add it to my dashboard.


Thanks, yesterday was a step in the right direction mentally.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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mistressk wrote:
Feeling slightly more prepared for the 3 snowshoe races I have coming next month, now. First one in less than 2 weeks (Feb 2nd)!

I ran with my dad last summer on the beach two days in a row and it absolutely wrecked my calves. I couldn't even imagine trying to run in those snow shoes... I didn't even know snowshoe racing was a thing. I need to get out more :)

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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:


Averaging 8.08 hours sleep over 53 days
1 time - less than 6 hours
4 times - 6 to 6.9 hours
22 times - 7 to 7.9 hours
15 times - 8 to 8.9 hours
11 times - 9 or more hours

Those would be LIFETIME counts for me. Each of those probably coorelates very highly with a preceeding all-nighter or two.

I couldn't sleep that much if you put a gun to my head. Ok, well....THAT might not actually be helpful.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:
mistressk wrote:
Feeling slightly more prepared for the 3 snowshoe races I have coming next month, now. First one in less than 2 weeks (Feb 2nd)!


I ran with my dad last summer on the beach two days in a row and it absolutely wrecked my calves. I couldn't even imagine trying to run in those snow shoes... I didn't even know snowshoe racing was a thing. I need to get out more :)

I'd say that running in regular shoes on snow is probably the closest to running on sand - I've actually been known to call it "Canadian beach running". Snowshoe running puts a lot more strain on the hamstrings and hip flexors, as you're basically strapping a 1-2lb weight to each foot that you have to lift with each stride. Stabilizer muscles can take a beating, too, as you're forced into a wider stance to (try to) keep from clipping your opposite ankle/calf with the frames.

It's really good VO2max work, especially when the snow is deep and loose. Snowshoe racing is a hoot! They tend to be shorter courses - the longest I've seen was 10km at the Canadian Championships last year - so it's just a balls-out rip through beautiful trails.

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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Luckily I haven't had to run on a treadmill yet in the challenge, and I've moved myself up to only being one run down at the midway point (via a number of doubles and triples). I was tempted to do a second run on day 50 just to bring myself to "par", but my right calf had been tight for a couple of days so I decided not to push my luck. It's fine now.

I have the opposite environment challenge of the snow/ice posters - in Hawaii, most of my runs are at 80F with relative humidity north of 70%. The good news is the challenge has really helped me get acclimatized to that; it now finally seems like the new normal. I'm on a business trip right now in my old stomping grounds in the Bay Area, and this morning's run in 50F temps felt easy - so much so that I didn't start sweating at all until mile 3, and I'm normally quite the heavy sweater. We'll see how much this helps when I get to my old nemesis: the run at Hawaii 70.3.

Ian

(formerly "sneeuwaap")
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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plant_based wrote:
You may consider supplementing D3 at 5000IU, 10K IU or 20K IU per day to help with immune system and bone health.


I meant to respond earlier but I finally asked my wife what she gives me. I am taking about 4,000IU of D3 mixed with vitamin K and magnesium, as well as a couple probiotic pills. I only take it every other day or so though because we often forget.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Love the analytics board, thanks for sharing!




Yesterday I hit the track for the first time in years and ran what used to be one of my standard benchmark sets, 6x1k. 3:45 to start and then an average of 3:37+/-2. Pleasantly surprised! Next time I visit my parents I’ll have to dig out my old logs and see how that stacks up with the glory days.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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bluestacks867 wrote:
plant_based wrote:
You may consider supplementing D3 at 5000IU, 10K IU or 20K IU per day to help with immune system and bone health.


I meant to respond earlier but I finally asked my wife what she gives me. I am taking about 4,000IU of D3 mixed with vitamin K and magnesium, as well as a couple probiotic pills. I only take it every other day or so though because we often forget.

Oh ok cool. Its good to hear you're taking some D3.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [RandMart] [ In reply to ]
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RandMart wrote:
Calamityjane88 wrote:
If it’s a standard cold, consider running really easy midday ... Or maybe rest for a day or two. You know you best.


My Rule of Thumb

Cold in the head = get out of bed
Cold in the chest = get your rest

I got myself out on the road yesterday; it felt good to be out in the world [about 45* and overcast]

Even though I missed out almost an entire week, I'm still hanging on to the back end of Bronze Medal eligibility

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ihersey] [ In reply to ]
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ihersey wrote:
Luckily I haven't had to run on a treadmill yet in the challenge, and I've moved myself up to only being one run down at the midway point (via a number of doubles and triples). I was tempted to do a second run on day 50 just to bring myself to "par", but my right calf had been tight for a couple of days so I decided not to push my luck. It's fine now.

I have the opposite environment challenge of the snow/ice posters - in Hawaii, most of my runs are at 80F with relative humidity north of 70%. The good news is the challenge has really helped me get acclimatized to that; it now finally seems like the new normal. I'm on a business trip right now in my old stomping grounds in the Bay Area, and this morning's run in 50F temps felt easy - so much so that I didn't start sweating at all until mile 3, and I'm normally quite the heavy sweater. We'll see how much this helps when I get to my old nemesis: the run at Hawaii 70.3.

Ian

I think I am three runs down now and over 50. I have the Dubai 70.3 coming up in two weeks and on top of that the snow here has been awesome for XC skiing. So between wanting to mainly swim, getting excited about being on skis more, being forced to endure some trainer time, running has been getting less emphasis. The main thing is I was consistently in the 50-60km per week for the first 50 days which should be enough mileage to get me through the 70.3. At this point, losing 3-4 lbs in the next 2 weeks is going to help me a lot more than running more and I need to pile on some panic bike mileage next weekend when I get to Dubai to get used to biking again!!!! My last bunch of weeks have been 16-18 hrs with ~4-5 hrs of running so I should have enough to get through, but I can't swim and XC ski the entire 70.3, so I need to bike more now.

I'll see how far behind I am after Feb 7th and see if I can do a bunch of double in at the end of Feb and March to close on 100.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ihersey] [ In reply to ]
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OK I just checked and after today's 35 min transition run that was preceded by 50 min bike + 1:52 Nordic ski, I am 3 runs off the pace. In the next two weeks I figure I'll give away at least 7 runs which will put me 10 runs off pace. I'll need to do something like 40 runs in in the last 30 days, so every third day will require a double. Not sure that I want to step up to that routine as the snow is good for skiing and I'll be wanting to ramp swim training before provincials and nationals, however, I know this will help me for triathlon in the summer....but I need to trade off enjoyment vs goals. Having said that, I don't think I have hit the full 100/100 since 2014 and after a long round of rehab, it may be nice if I did. At this point I have zero injuries, no aches and niggles (aside from being in the 55-59 age group and a lifetime of being beaten up) and I have surpassed 400km so maybe what I should do is set my target at 800km for the challenge and not worry so much about hitting 100 runs....whether I get 800km out of 100 runs or 90 runs its going to be roughly the same aggregate training load.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Did you see the guy running 4:10 miles on May field today when you were on there?

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I did! It was hard to follow him because I was in the Zwift event and he wasn't. So I could only switch the game camera to other runners in the event. There was enough people in the event spread around the track to switch to and get some shots of him. He looked was going cyclist speed on foot, it looked so awkward. I averaged my normal 8:30ish pace but a few times I set my treadmill to max to see what it was like. I hit a 5:05 pace max and only for about 5 seconds before my HR maxed and I felt like I was going to lose balance. I had to grab the arms and jump off just so I could be steady enough to set it back to 8:30. Incredible he was doing 1-minute per mile faster than that speed for so long.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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yeah. he needed his own event. you only got to see him as he came up behind, passed, and went ahead. there's a few videos of this. maybe 75,000 or 100,000 views if you add them all up. several FB lived it. we're going to edit a proper video in the next couple of days. it's pretty electric in the room when this guy does one of these. he's got a talent for suffering.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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If anyone is looking for a creative way to knock out a few runs, here's an opportunity (link below). (NOTE: I think there are 15 or less slots still available, so get in quick if you're going to do it). This is a treadmill marathon where you have 24 hours to complete the distance (on a treadmill only). Alternatively, you could do a 50k or both a marathon and a 50k if you're insane.

I plan to bust my run up into 1/2 hour segments so I can make up for days I've missed during the 100 day challenge.

https://ultrasignup.com/register.aspx?did=74898
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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I hit 100 runs today (day 58). Thanks to all for the motivation and inspiration - especially bluestacks!



https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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I have never attempted anything like this but needed something to bust out of the usual routine. I thought from the start it would be 50/50 to get in the 100 but so far, so good. A new job starting last week (postal carrier) has thrown a wrench (walking 7-10 miles a day etc...) into training but managing some multiple run days on my days off, to catch up. Running my first marathon (May 3rd) since Kona and cancer in 2016 so this is helping get that training done as well. Cool idea and fun to see everyone's progress and posts - Thanks!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Brewtalboyz] [ In reply to ]
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Brewtalboyz wrote:
I have never attempted anything like this but needed something to bust out of the usual routine. I thought from the start it would be 50/50 to get in the 100 but so far, so good. A new job starting last week (postal carrier) has thrown a wrench (walking 7-10 miles a day etc...) into training but managing some multiple run days on my days off, to catch up. Running my first marathon (May 3rd) since Kona and cancer in 2016 so this is helping get that training done as well. Cool idea and fun to see everyone's progress and posts - Thanks!

i'm glad it's working for you. it seems like a lot of people have found a way to make this work for them this year. we still have more than 250 people who're on pace to run at least 70 runs.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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Congrats Plant_based! Done at a fast avg pace as well. Nice to see you and another break through 100.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Bass] [ In reply to ]
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Bass wrote:
Congrats Plant_based! Done at a fast avg pace as well. Nice to see you and another break through 100.

Thanks Bass!

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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So far I have run 33 runs in January already of at least 3 miles / 30 minutes, and that is 220 miles so far with runs ranging from 3-15 miles (plus some shorter warmup ones). I did however not sign up for the 100 x 100 challenge this time as without it I am willing to take rest days. :-)
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ In reply to ]
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It's amazing to see the pace and miles some of you are putting in! Following up on my early post about what might happen to my pace / heart rate:

During run 2 of the challenge I ran one of my usual shorter neighborhood routes. Result:
3.7 miles, 9:06 pace, 160 HR.

Run 20 - same route - it was 8:59's with an HR of 158

Run 62 it was 7:52's with an HR of 155.

All of those involve HR's near threshold for me - most of my runs have been lower HR's. It's interesting (and encouraging) to see the speed increase though. I've been battling some very minor plantar fasciitis but so far it hasn't become any worse and it remains easily manageable.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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Late post, but 60 days in, with all those doing rate of at least 1 a day and under 5km pace:

1 danstu4 4:14/km
2 Sbernardi 4:18/km
3 JeffJ 4:33/km
4 PomDad 4:36/km
5 synthetic 4:39/km
6 Bass 4:39/km
7 twcronin 4:40/km
8 ADabs 4:43/km
9 qintegral 4:44/km
10 snny 4:44/km
11 PMo 4:44/km
12 triczyk 4:49/km
13 Tony.White 4:50/km
14 plant_based 4:52/km
15 wjoiner 4:54/km
16 mlawless 4:54/km
17 msprang 4:55/km
18 LKtriMom 4:55/km
19 Ktri 4:55/km
20 jasonshock 4:58/km
21 oprfcc 4:59/km


I may fail this weekend, 8 mile trail race with 2600' of climbing


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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Good luck on your race.

Sounds like a tough one.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
Late post, but 60 days in, with all those doing rate of at least 1 a day and under 5km pace:

1 danstu4 4:14/km
2 Sbernardi 4:18/km
3 JeffJ 4:33/km
4 PomDad 4:36/km
5 synthetic 4:39/km
6 Bass 4:39/km
7 twcronin 4:40/km
8 ADabs 4:43/km
9 qintegral 4:44/km
10 snny 4:44/km
11 PMo 4:44/km
12 triczyk 4:49/km
13 Tony.White 4:50/km
14 plant_based 4:52/km
15 wjoiner 4:54/km
16 mlawless 4:54/km
17 msprang 4:55/km
18 LKtriMom 4:55/km
19 Ktri 4:55/km
20 jasonshock 4:58/km
21 oprfcc 4:59/km


I may fail this weekend, 8 mile trail race with 2600' of climbing

Hey, get me on that that list! haha. Finally made it to the front page, phew.

Strava
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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The question is whether the top 5 in run count could achieve such a high frequency but for the treadmill?

I am not certain I could at the current pace especially in consideration of maintaining multi-sport fitness.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [triordie1994] [ In reply to ]
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triordie1994 wrote:
The question is whether the top 5 in run count could achieve such a high frequency but for the treadmill?

Probably. But, it would just be harder on the body.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [triordie1994] [ In reply to ]
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Yes no problem!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [danstu4] [ In reply to ]
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danstu4 wrote:
Yes no problem!

You're a machine!

Any goals for this year?

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [triordie1994] [ In reply to ]
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I‘m fairly close to top 5; the treadmill has really helped add some lower impact miles to my training. It’s been a great compliment to outdoor training. Not only intervals, but specific hills sets on the TM are great, not to mention ice and heavy rain avoidance, (we had over 130mm of rain yesterday.)

All that said, I probably wouldn’t be able to hit the mileage I have without the treadmill.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [plant_based] [ In reply to ]
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I want to finish the year healthy
KQ at St George in May
Run under 3 at Kona(pr 2:58 so I want to beat that) I don’t know if I can just want to try.
I entered the NYC marathon lottery. 🤞🏻I hope I get in so I can see what I can run in just a marathon. Never been to NYC so why not do a race to see the city. Lol.
That’s about it just very happy to be training again. What ever happens this year I will be happy just to finish.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [danstu4] [ In reply to ]
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danstu4 wrote:
I want to finish the year healthy
KQ at St George in May
Run under 3 at Kona(pr 2:58 so I want to beat that) I don’t know if I can just want to try.
I entered the NYC marathon lottery. 🤞🏻I hope I get in so I can see what I can run in just a marathon. Never been to NYC so why not do a race to see the city. Lol.
That’s about it just very happy to be training again. What ever happens this year I will be happy just to finish.

Sounds like a plan ... motivating.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [danstu4] [ In reply to ]
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danstu4 wrote:
I want to finish the year healthy
KQ at St George in May
Run under 3 at Kona(pr 2:58 so I want to beat that) I don’t know if I can just want to try.
I entered the NYC marathon lottery. 🤞🏻I hope I get in so I can see what I can run in just a marathon. Never been to NYC so why not do a race to see the city. Lol.
That’s about it just very happy to be training again. What ever happens this year I will be happy just to finish.
Sub 3 your age is good for guaranteed entry at NYC


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [triordie1994] [ In reply to ]
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Well, it wasn't looking good for yesterday's snowshoe race being anything more than a trail run. I'd run down to the market on trails covered in lumpy, footprinted ice, which made me think it'd just be trail shoes and microspikes for the race. Even though it started to snow in the afternoon and picked up toward evening, there was no way there would be enough to snowshoe on.




I'd just finished this run - a little after sunset - when I got an email. Somehow the race director had found enough snow-covered trails in the conservation area that snowshoes would be a go! I switched over to my ice cleats and hoped there wouldn't be too many bare patches.

Awaking Sunday morning, it was clear that race director Lisa has some kind of deal with Mother Nature!




Big, fluffy flakes continued to hammer down as we approached the race venue - the start had to be pushed back by half an hour due to some people having pulled out marking flags the evening before, which also allowed time for people to make their way through slippery road conditions. I was able to get a few minutes' warm-up run in, then we headed over to the pavilion for the start.




With temperatures right around the freezing mark, the snow packed down nicely under the feet of the racers ahead of me. The trails were stunning with each branch and twig bearing a huge load of snow - slightly less awesome when a gust of wind would cause them to drop a fluffy avalanche on your head!




We had no idea how long the adjusted course would be - we were told "more than 5k but less than 30k" at the pre-race meeting! I went out a little harder than I maybe should have in the first 4km, but only got passed by a few people as I slowed up...one of whom was ST's own stillmoving, who motored right on by me as I hiked up a hill. Overall, I managed to not completely suck, and earned my pancake brunch after the race.

It was nice to meet a fellow ST Womens at the race, and she kicked arse, taking 1st in her age category!



After the pancakes and awards I went out for another lap of most of the course in my spikes, just so I could get some photos of the winter wonderland...and pick up some missed marking flags while I was at it.



Funny thing - it's supposed to be 6c/43f here today, so odds are all that snow will melt away. Winter just stopped by for the day for us to race..

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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Such a great day! It was nice to meet you. We so lucked out with Mother Nature. I just signed up for the Flurry.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [triordie1994] [ In reply to ]
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Impossible for me without the treadmills, yes plural.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [do3b] [ In reply to ]
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Same here. I have essentially tripled my weekly mileage. I couldn't do it without slowing down and using a treadmill. Even with that I was held together by tape for a couple weeks. Also it would be logistically impossible for me to be outside running 17 hours a week with young kids at home and my wife working evenings.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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mistressk wrote:
We had no idea how long the adjusted course would be - we were told "more than 5k but less than 30k" at the pre-race meeting!

What the heck! haha

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [stillmoving] [ In reply to ]
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stillmoving wrote:
Such a great day! It was nice to meet you. We so lucked out with Mother Nature. I just signed up for the Flurry.

Awesome! I'd heard Jeff and Heather had opened up some additional spaces, and I'm glad you snagged one - they're just the best people, and all the Happy Trails Racing events are amazing. I'll see you there!

bluestacks, trail racing is not really a precise science - snowshoe racing doubly so, as pace is so dependent on the snow depth and composition. I know Shade's Mills pretty well and the longest single-loop run I've ever managed there was about 11km, so unless someone opened a portal into an alternate dimension we'd probably be fine. It ended up being called 6.8km (after the RDs averaged the polled results of people's GPS results), which was only 300m longer than last year in what seem to have been faster conditions; finish times between 30mins and 1h43mins, with my 50:47 being good enough for 3rd W40-49.

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [mistressk] [ In reply to ]
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Ugh. Well I've been completely derailed. I had Flu A three weeks ago, and lost 4 days. I did several minimal, easy doubles the following week to get back even. But, then I started having discomfort breathing. It felt like my windpipe was irritated, and I had a hair trigger cough. On a 6 mile easy run, I ended up stopping three times.

I decided to take some days off to let the cough subside and the bronchitis (or whatever) to heal. That's turned into 10 days without running, during which time the windpipe irritation continued to get worse. It reached a point where I had a constant burning sensation, which clued me in that it might be something different. I'm now on day 2 of Zantac and Priolosec---feeling MUCH better. So, I suppose I was feeling acid reflux (maybe in addition to lingering flu aftermath).

Hopefully by tomorrow I can do an easy shorty. Then I'll look at the standings and decide where to go from here.
Last edited by: Tom_hampton: Feb 6, 20 10:19
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Boooooooo - sorry you took an ugly hit, Tom! Hope you're back on track and can bring in a finish with which you can be content, but don't go spreadsheet chasing while you're still on the mend!

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Thanks for the challenge! For a non-runner (I guess I can’t say that anymore) I finished in 69 days. Mid January started with knee issues. Started KT tape, treadmill and backed off the biking. I think the treadmill helped a lot. It also fit in nicely with a swim afterwards. I know I had it easy compared to others after seeing those great/cold pictures and hearing about sickness and other injuries. I will keep running but will not be posting anymore as I will be going back to a different training schedule.
Keep it up everyone!!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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i have been taken sideways a couple of times over the years. but here is how i see it. today i tied or exceeded by 1 my best-ever total in this thing. previously i kept on going regardless of the setbacks, and i always had setbacks. and i will have more setbacks between now and the end. (hopefully nothing that knocks me out of running.) basically, you got a flat, which you had to fix. and then you took a wrong turn on the course. get up, brush yourself, off, finish up. set a standard. beat it next year.

Dan Empfield
aka Slowman
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Slowman wrote:
. (hopefully nothing that knocks me out of running.) basically, you got a flat, which you had to fix. and then you took a wrong turn on the course. get up, brush yourself, off, finish up. set a standard. beat it next year.

Thanks. Yeah, I'm philosohpical about it. Its just running.

The bold bit is my only real concern. I tried a very short, easy run today. Didn't feel good at all---in a, "what does that mean" kinda way. I'm considering seeing a doctor. Somewhat concerned about the symtoms...but, don't want to over-react.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Just to follow up....

I had some chest pain on Friday. I discussed it with my doc... And, I'm going in for a stress echo on Monday. I felt so sorry for my wife, breaking this to her. I'm supposed to be immortal...
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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So last year was my first attempt at the 100/100, finished with bronze medal and 72 runs...

This year we're at day 71 and I already have 72 runs. It's a little bit easier for as I live in Brazil and it's summer here, but some days I just run because of this challenge.

Using it as base for my 1st marathon at Rio de Janeiro on June.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
I'm now on day 2 of Zantac and Priolosec---feeling MUCH better. So, I suppose I was feeling acid reflux (maybe in addition to lingering flu aftermath).

fyi: https://www.torhoermanlaw.com/...suit/zantac-lawsuit/


http://www.coupleofathletes.com
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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The 100/100 helped me run a new half marathon PB today by over 2mins, finishing the Run Vancouver First Half Marathon in 1:20:25. All those extra runs helped so much in the last 2-3kms. Thanks!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Bass] [ In reply to ]
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#trusttheprocess

"Isn't RandMart the old punk rock dude who had the crazy ex? Then this post checks out"
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Further info...

Had chest pain Sunday 2am. Went to Heart Hospital ED. Abnormal ekg, clear labs all day. Admitted to hospital for angiogram. Angiogram showed multiple blockages. Scheduled for bypass surgery on Wednesday.

70 runs may be a stretch, now.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Further info...

Had chest pain Sunday 2am. Went to Heart Hospital ED. Abnormal ekg, clear labs all day. Admitted to hospital for angiogram. Angiogram showed multiple blockages. Scheduled for bypass surgery on Wednesday.

70 runs may be a stretch, now.

I'm sorry Tom. Wishing you the best luck and good health. Glad you are in good hands.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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I'm so sorry to hear that, Tom, but I'm glad you're getting the medical attention you need to ensure that you'll still be kicking for next year's 100 in 100!

Take care of yourself. Running will still be there when you're ready to dance again.

__________________________________________________________
ill advised racing inc.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Angiogram showed multiple blockages. Scheduled for bypass surgery on Wednesday.


Your postings about the change of your lifestyle, your weightloss, your program to return to runnig have been very inspirational for me. So much that, in fact, I did print out some of them. In consideration of what I percieved as a very healthy and active lifestyle of yours I am surprised and really shocked about your diagnosis.

I wish you all the best and a quick reconvalescence. Take care!
Last edited by: Heidelfix: Feb 12, 20 5:38
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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All the best for your surgery, sending good vibes.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Slowman] [ In reply to ]
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Week 8: 50 runs | 151.4 mi | 21.8 hours

Patellofemoral Pain Syndrome (right), moderate
Cuboid syndrome (left), very mild

Day 50: 6 runs | 18.1 mi
Day 51: 7 runs | 21.1 mi
Day 52: 5 runs | 15.1 mi
Day 53: 7 runs | 21.1 mi
Day 54: 7 runs | 21.2 mi
Day 55: 9 runs | 27.2 mi
Day 56: 9 runs | 27.6 mi

Week 8 was my most massive week yet with almost 22 hours of running. Runner's knee showed itself on and off all week. I iced after every run and was able to keep it in check. My left cuboid started to hurt a little bit, so I started wearing an insert on that side now too. On day 53 I logged my 300th run and finally logged more total miles in shoes than slippers. With my custom cuboid inserts solving my problem, my slipper days are far behind me. On day 56 I joined the Zwift event to watch Anthony Familglietti try to break the two-mile treadmill record. It was funny watching him zoom around the track as if he was on a bicycle.

----------------------------------------

Week 9: 38 runs | 115.6 mi | 16.7 hours

Fatigued, moderate

Day 57: 8 runs | 24.2 mi
Day 58: 4 runs | 12.8 mi
Day 59: 7 runs | 21.1 mi
Day 60: 4 runs | 12.2 mi
Day 61: 4 runs | 12.1 mi
Day 62: 5 runs | 15.1 mi
Day 63: 6 runs | 18.1 mi

Runners knee stayed in check and all my previous foot injuries seem to have completely gone. I was very exhausted from last week. I slept in an extra 45 minutes each weekday and skipped my 6 AM runs all week.

I signed up for my first ultra. Last year was technically my first (A 50K trail race '7,000 elevation). I am doing that race again this year in April, but I am now locked in for a 24-hour race in May. A 100-miler has always been on my list and this spring I am going to get it done at a 24-hour event.

When this challenge ends, I will have 40 days until the 50K and then 25 days until the 100-miler. The timing seems perfect to me. Learning ways to cope with the physical and mental toll this challenge has put on me will serve me well during the ultra.

----------------------------------------

Week 10: 33 runs | 99.7 mi | 14.5 hours

Fatigued w/ chills, aches and pains, moderate to severe

Day 64: 5 runs | 15.1 mi
Day 65: 4 runs | 12.1 mi
Day 66: 4 runs | 12.1 mi
Day 67: 3 runs | 9.1 mi
Day 68: 5 runs | 15.1 mi
Day 69: 5 runs | 15.1 mi
Day 70: 7 runs | 21.2 mi

I had gotten my flu shot on Friday last week. I was fine on Saturday and Sunday but on Monday (Day 64) I was tired all day and had sore legs. On Tuesday I was extremely fatigued and had chills to go with the sore legs. My whole body ached. I know you can't get the flu from the flu shot. Whatever the case may be, by Friday only 4 days later, I woke up and everything was gone. I was completely back to normal. I guess I would call it a 4-day mini flu.

Last year during this challenge I intentionally dropped 15 lbs to prepare for my mountainous 50k. I used the simple calories in calories out method, logged everything, and dropped the weight as expected. It made the challenge harder as I was dropping weight.

This year I have gained about 6 lbs in the first 70 days. Now that I am locked in to the ultra in May, I started to change things up and I am going to begin to lose weight. I am going to try it different this time and not log calories in calories out. From doing it last year I have generally a good idea of what and how much I am consuming. I am also adding in intermittent fasting this year. It is going to make the last month of this challenge a lot tougher, but I am committed to running the ultra at my target weight.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Pretty stoked you’re doing the 24hr Ultra! I think you will have a great race experience.

https://www.strava.com/...tes/zachary_mckinney
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [ In reply to ]
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I assumed I would drop out of this event when my focused IM training plan started. But I'm about ten days into the plan and I've managed to continue. 78 runs so far. Unless the plantar fasciitis takes a significant turn for the worse it seems silly not to finish the 100.

We'll see how I feel about that decision come race day in July...

Running has always been my weakness in Tris. It'll certainly remain my weakness but this challenge has really improved my overall running (and my attitude about it!). Fun to be able to focus on short, fast runs every day instead of grinding out really long runs every couple days or so.
Last edited by: SJK: Feb 13, 20 10:22
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [SJK] [ In reply to ]
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3/4 of the way through. Here is leader board of run every single day at under 5:00/km pace average:

jmaley 4:09/km
danstu4 4:11/km
Sbernardi 4:16/km
JeffJ 4:33/km
PomDad 4:34/km
rmg 4:36/km
Flytechelite 4:38/km
Bass 4:38/km
synthetic 4:39/km
twcronin 4:39/km
PMo 4:42/km
mstewarttri 4:43/km
snny 4:43/km
ADabs 4:44/km
qintegral 4:45/km
wgmorrisiii 4:45/km
Anton84 4:48/km
triczyk 4:49/km
msprang 4:53/km
wjoiner 4:54/km
Ktri 4:55/km
LKtriMom 4:55/km
dyhopper 4:55/km
mlawless 4:55/km
twwphilly 4:55/km
plant_based 4:56/km
jazzymusicman 4:56/km
hmstrudeau 4:58/km
Yosa125 4:58/km
oprfcc 4:58/km
desert dude 4:58/km
OllyOllyOlly 4:58/km
jasonshock 4:58/km


http://www.coupleofathletes.com
Last edited by: synthetic: Feb 14, 20 7:11
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Heidelfix] [ In reply to ]
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That's nice of you to say. I survived surgery. The results were excellent. Now the long rehab road.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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That is very good to hear! Surely you will take a specifically structured approach to your rehab - keep us posted, please. Get well soon!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [synthetic] [ In reply to ]
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synthetic wrote:
3/4 of the way through. Here is leader board of run every single day at under 5:00/km pace average:

jmaley 4:09/km
danstu4 4:11/km
Sbernardi 4:16/km
JeffJ 4:33/km
PomDad 4:34/km
rmg 4:36/km
Flytechelite 4:38/km
Bass 4:38/km
synthetic 4:39/km
twcronin 4:39/km
PMo 4:42/km
mstewarttri 4:43/km
snny 4:43/km
ADabs 4:44/km
qintegral 4:45/km
wgmorrisiii 4:45/km
Anton84 4:48/km
triczyk 4:49/km
msprang 4:53/km
wjoiner 4:54/km
Ktri 4:55/km
LKtriMom 4:55/km
dyhopper 4:55/km
mlawless 4:55/km
twwphilly 4:55/km
plant_based 4:56/km
jazzymusicman 4:56/km
hmstrudeau 4:58/km
Yosa125 4:58/km
oprfcc 4:58/km
desert dude 4:58/km
OllyOllyOlly 4:58/km
jasonshock 4:58/km

Nice job, everyone. I ran a double yesterday to get back to par. The top three on this list are in their own tier; that’s a really fast “easy” pace.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
That's nice of you to say. I survived surgery. The results were excellent. Now the long rehab road.

Good to hear, and well wishes during the recovery.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
That's nice of you to say. I survived surgery. The results were excellent. Now the long rehab road.

Very happy to hear that.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
That's nice of you to say. I survived surgery. The results were excellent. Now the long rehab road.

Great news! Hang in there during rehab.

Slowtwitch 100/100 Challenge - Advanced Analytics: Data | Graphs
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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Well... I should have been released today. 4 out of 5 doctors said that I was good to go home. But the nurse covering for the surgeon vetoed that idea. So, one more day I guess until I can get outta here.

I showered myself, put on my own clothes, I've walked around the floor multiple times. Ive regained half of my lung volume. I'm down to only tylenol for pain management.

2 weeks to drive a car
8 weeks to healed chest bone
12 weeks for muscles to recover
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Good to hear the surgery went well! From a sore throat to a bypass surgery...glad to hear they caught it and dealt with it that quickly!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Well... I should have been released today. 4 out of 5 doctors said that I was good to go home. But the nurse covering for the surgeon vetoed that idea. So, one more day I guess until I can get outta here.

I showered myself, put on my own clothes, I've walked around the floor multiple times. Ive regained half of my lung volume. I'm down to only tylenol for pain management.

2 weeks to drive a car
8 weeks to healed chest bone
12 weeks for muscles to recover



WTF....I go off this thread for a few days and you end up having bypass? I thought you were sub 50 years old? Damn. I am 3 years younger than when by dad had triple bypass!!!!
Last edited by: devashish_paul: Feb 16, 20 10:09
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [bluestacks867] [ In reply to ]
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I have not been keeping track for where I am other than trying to run 30-50 minutes most days. With the Dubai Ironman70.3 last weekend and travel there and to India I lost a few days, but looking at the tally it appears I am "only" 4 runs off 100/100 pace.

The good news is that I have zero real aches and pains. So now the question is whether in the next 22 days I want to do a double every 5 days on top of not missing any days. I think I will just play it as things go. I need to change my focus a bit to swim training with masters provincials and nationals coming up in March and May
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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Actually, I'm 51.

Get checked. If you haven't.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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So glad that you are well and now have a much improved heart blood supply. Just think what you’ll be able to do your 10 k in when racing in 2021?

People should get checked if they EVER have activity limited symptoms-especially any chest pain/pressure/tightness—that gets worse with activity and better with rest.

You can’t change age or genetics...

By sharing, you may just save a life somewhere down the line.
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Actually, I'm 51.

Get checked. If you haven't.

I was kind of hoping to fly off a cliff descending from Alpe d'Huez at 80 kph and die smashing my head into a ravine in a full on cyclist entry into heaven rather than die from a triple blockage in my lazyboy watching Tom Brady try to get to another superbowl !!!!
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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Well. Okay, its good to have a plan. However, on the off chance that doesn't work out.... Maybe a backup plan would be in order?

I may not agree with plan a. But, I certainly don't want to die in a Barco lounger watching Tom brady. Or live trough that!
Last edited by: Tom_hampton: Feb 17, 20 6:07
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
Well. Okay, its good to have a plan. However, on the off chance that doesn't work out.... Maybe a backup plan would be in order?

I may not agree with plan a. But, I certainly don't want to die in a Barco lounger watching Tom brady. Or live trough that!


How about I add Lance and Vino to Plan A. We do a 100/100 approved 30 min warmup run and then blast the climb up Alpe d'Huez together (I may need a solid e Bike for this) and Vino goes on a crazy attack on the descent. I chase Lance, and lose control and fly off the side of the mountain and go to heaven....Lance catches Vino on the descent and then they transition together and do a 30 min 100/100 run and beats Vino in the sprint finish to respect the guy who invented 100/100. Would that cover plan A???

Hey glad you are alive and recovering. Just did my best 12km hill run in 5 years. Last year this time I had not yet done my first continuous 30 min run outside. I just checked and I now have 75 runs and 600km total running !!!! Whatever happens now, I hit 75!!!!
Last edited by: devashish_paul: Feb 17, 20 7:09
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Re: Official 13th Annual 2019/2020 Slowtwitch 100/100 Challenge Thread [devashish_paul] [ In reply to ]
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