Slowman wrote:
On Dec 15th the 2018/19 edition of the 100 runs in 100 days Challenge, commonly known as 100/100, commences. The thing has evolved somewhat over the past few years, due to and contrary to popular demand. This is the official boast, complain and relate thread, that will remain active until March 24th, the final day of the Challenge. The last few years we have had 500+ athletes from all over the world. Invite your friends. Thanks to Dev Paul for conceiving of and curating this Challenge over the years.
This first post is to explain the purpose, and the rules.
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; and - for some of us - to break out of the my-legs-are-shot paradigm, by which we've convinced ourselves that we can only run once per week. 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. Try this Challenge. Let's revisit this once you're 60 days into it.
What Counts? 1. Any run that's at least 30 minutes long (see below for exceptions). 2. The runs can be outdoors or on a treadmill.
3. Walking does not 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. 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. 13. That same paradigm does NOT count for a double run on a given day. 14. These "make up" runs can't be the rule; they're the exceptions; you get to do this twice in a week, and not more.
Joining the Challenge; Entering Runs on the Slowtwitch Training Log 15. 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. 16. 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). 17. Then look for 100/100 for 2018/19. It's hard to miss. 18. Click "enroll". (It says "leave" in the screenshot because I'm already enrolled.)
19. 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. 20. Please ensure that you log a distance along with the time. If you don't know the distance, please try to estimate.
21. Your runs will automatically get entered into the Challenge results sheet. Strava Sync
22. 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 23. 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. 24. 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. 25. 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.
26. This is an exercise in who can whisper the loudest.
27. 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.
28. 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, I'm getting a treadmill (supposedly) today. The plan is to start putting some weekly Zwift run sessions on our Slowtwitch Event Calendar. To those who just got your footpods, or who will get them (working on that!), if you're a treadmill runner (the 2 things you need for Zwift running is a treadmill and a footpod), you've got the necessary equipment for Zwift Running. I'll be asking you for help on when to hold these sessions (time of day, day of week), and the length, format, and so forth. I'll probably begin a separate thread asking for your feedback.there is something wrong with the above post. for some reason there is all kinds of capitalization of words. this is contrary to the slowman trademark. in any case slowman, after my "prep" period for the challenge where I ran around 7 times in 11 days at 15-20 min per day, I "achieved" the goal I had for the challenge which was to do one 30 min run by the 100th day, except in a way it happened on day 1.
Here was my workout
- 15 min jogging 2-10% grade 7-9kph on treadmill
- 15 min rowing machine at steady 180-200Watts
- 30 min computrainer at 200-300 Watts "fartlek"
- 15 min rowing, 1000m interval at 220-250W plus several hard surges building from 200W topping out at 275W (second part of row was "fartlek style")
- 17 min jogging zero to 10% grade 7-9 kph shuffling
total 90 min with 30+ min jogging. I had to take several stretching breaks and walk breaks not included in my 32 min of legal running. My end goal for the challenge is to run (vs jog) continuously for 30+ minutes, and ideall outdoors.
But day 1 is done.
Gotta hit the pool now for a 5000m swim!