I'm digging the 100/100. Just in the early runs the health benefits are extraordinary. I have never sweated so much. (I've come to appreciate sweating, after a few sessions of hot yoga). It's a must have for the circulatory system imo.

However, I have no idea if something will breakdown as I am in uncharted territory with daily running, and going a bit deeper with each run than I typically would. So far so good tho.

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Training Tweets: https://twitter.com/Jagersport_com
FM Sports: http://fluidmotionsports.com

Hey, Peter. Aaaaaaalmost. I'll add a way to see old challenges.

-Eric

Ok putting aside that it was 1988 and pretty well everyone in sprinting was nicely enhanced, this video of FloJo sprinting is really worth the watch from a techical perspective. I can't think of a single runner in history with as perfect form. Her knee lift and hamstring engagement are terrific when she does the 10:49 + 21.56 gold medal double

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When I was actually doing real runner running, often during 100/100 I would end many runs with 10x{20 second acceleration+40 seconds jogging}. It resulted in ending every run with really good form


....speaking of ending runs in good form, so I clicked on an associated link to the above of FloJo's double, and you see a beautiful anchor leg from Evelyn Ashford who starts behind the East Germans and then closes the deal in the final 15 meters for the gold:


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I did 8 of those exact (20 second accelerations + 40 seconds jogging) at the end of a run a couple days ago. I'm going to make myself do more of it, I think there's some benefit as well to engaging your fast twitch muscles after running mostly easy??

Can you please explain the icons overall? I thought the trophy was for platinum (being on target for 1/1), but I and the other people with 6 runs now on day 6 show a gold medal instead, and the trophy is for 7+ (other than psychoman, of course).

Not whining, I just like to understand how things work and I thought I had it figured out but now clearly do not.

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The point is, ladies and gentleman, that speed, for lack of a better word, is good. Speed is right, Speed works. Speed clarifies, cuts through, and captures the essence of the evolutionary spirit.

Reminds me of this:

https://www.youtube.com/watch?v=9Qj0RrSmQEo

Yeah. There's a couple of special ones for way over 100%. If you are OVER 100%, you get a gold cup.

If you are between 90 and 100%, you get a gold medal. 80-90%, a silver medal, and 70-80%, a bronze medal.

So we're trying to get the gold medal, right?

-Eric

Gotcha, that does match what I see now. Was there a reason that it used to be different? Also, is there a reason it's not set to match the rules, where being on pace for 100/100 is platinum? I assumed that was what the gold cup was for (platinum), and the medals matched >.7, >.8, >.9.

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The point is, ladies and gentleman, that speed, for lack of a better word, is good. Speed is right, Speed works. Speed clarifies, cuts through, and captures the essence of the evolutionary spirit.

It's a simple if statement, so it's easy to adjust further. What does everyone think? Did my recent fiddlin' mess it up?

-Eric

I like what you've done!
Good job Eric.

edited to add:
split my usual hour run today, to gain an extra 'session' in the challenge-made up for yesterday's 0 and the back is still feeling OK
plenty of time to get more ...I even filled the hour of 'waiting' with ~30 min Zwift Bike race, with a short w/u and cool down

You end up with more forceful muscle contractions and range of motion by doing these accelerations without having to deal with the recovery penalty of longer intervals. When you do mostly base you never really get to do this.....it's also a great prep for when you wanat to add intervals. The problem a lot of people have when they add intervals after a long period of base is that the entire range of motion and force application has been low. Now they are suddenly doing it, but for much longer duration (ex, someone doing 400m intervals say in 90 seconds basically having to clear lactate after say 12-15 seconds, and is carrying this for the next 75 seconds....when you do 20 second accelerations, its barely a few seconds before you are back into recovery.

so 10x20 seconds you only deal with 50 seconds cumulatively "in distress". That's 200 seconds of "intervals" with only 50 seconds where you are hurting. If you do two 400m intervals, it's more like 160 seconds where you are dealing with declining coordination due to aerobic distress (which is when people get injured). So these acceleration tend to be really safe during a long base block, but one still have to build into them.

Another option that I like is 2 treadmills at a gym beside each other. Both rolling at IM race pace, but one of them stuck at 10-15% grade the other at zero.....20 seconds on the hill, then 40 seconds jogging on the flat one. But you need an empty gym and a treadmill that does not auto shut off if it detects no runner in a short period. When that happens, I have gone to 10 seconds on the steep one, 20 seconds on the flat one....usually that is enough to keep both from shutting off.

Ah....see this is why that "rule" was created back in 2008. It was exactly so that after getting on the trainer people would be encouraged to add those transition runs and then those 10 min transition runs kind of grow up to 30 minutes!!!! Well done

I'm not proud. I for one miss my tiny little Platinum cup.

Does playing soccer for 1-2 hours can count as one 30minutes run? Asking because a friend invite for some soccer tomorrow...

Then I'm sure you'll be happy to know that what it's done for me is even though I was already running most days, my ~20 minute/ ~2.4 mile consistency runs became 30+ minutes and ~3.5 miles.

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The point is, ladies and gentleman, that speed, for lack of a better word, is good. Speed is right, Speed works. Speed clarifies, cuts through, and captures the essence of the evolutionary spirit.

dev can answer that. he's our rules meister. but i would guess that he's going to say no.

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Dan Empfield
aka Slowman

I think if would count if you are doing >30 min of running during soccer during which both feet leave the ground on each stride and you're moving forward (jumping jacks or vertical jumping to head the ball technically would not call).

Have a look at some of last year's UEFA champion's league stats on distance covered per game. It includes walking, but most is running. Keep in mind there is a lot of walking and standing around and these guys are still averaging over 8 kph. :

Players covering the most distance: 2017/18 UEFA Champions LeaguePlayerTeamMetresMinutesm/minkm/h1EriksenTottenham37,935270140.58.432ZahidAPOEL39,614287138.038.283ElyounoussiBasel39,141286136.868.214GerkensAnderlecht35,600261136.48.185HamsikNapoli40,471298135.888.156ZielinskiNapoli23,997177135.588.137VrhovecMaribor34,921259134.838.098De BruyneMan. City48,052360133.488.019MkhitaryanMan. United37,976285133.257.9910SarabiaSevilla29,119219132.967.9811SaúlAtlético47,619360132.2757.96(...)Cristiano RonaldoReal Madrid36,870360102.416.15(...)MessiBarcelona29,80236082.784.97
In any case to answer what slowman was saying about enforcement of rules, if you can prove to yourself that you're running as much as these pro soccer players (and I would suggest that pros actually run less than amateurs because they know how to pace and how to use the ball), then you're likely doing 30 min of running....but we don't know for sure only you do

I'm 7/7 for the first week. I swam some too but here's just the running

Day 1: 3.6 mi easy
Day 2: 11 mi easy
Day 3: 4 mi moderate
Day 4: 6.2 mi easy
Day 5: 5 mi easy
Day 6: 4.3 mi run (1.5 mi @ 8:34 pace, 1.3 mi @ 8:27 pace)
Day 7: 12 mi run (8.3 @ 8:27 pace)

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Help! No nitty gritty technical stuff, much as I enjoy reading it, just a basic request for feedback from those that have done this challenge before. Brief summary, age 55, approx 5 years of tri after 20 yrs of nothing much. Year on year improvement, all distances, mostly a completer (inwardly always competing) but focused on sprints this year which finally culminated in a roll down place for Glasgow. And it's been downhill from there. Post event / target achieved blues? Maybe. Finished the season with a Challenge Half in October, great fun but mostly sub par and done on residual fitness from the year. Fully accepted I was probably overdue a rest, have done this and kept any training low key with a poor attempt at some MAF running. The 100/100 arrived in the Inbox and I thought perfect - this is what I need. A target with no requirement for stress, an opportunity to try MAF again and whatever else happens at least build up some decent base. My problem is I'm 7/7 in and despite doing the bare minimum and keeping to an only just running sort of pace both HR and pace are moving in the wrong direction. Is it too early to jump ship? Should I just keep plugging away at this? Should I give up on the MAF and just run how I feel? Should I mix it up? Should I give up on the challenge and just revert back to normal winter run mix of maybe 1 intervals, 1 recovery, 1 long steady, with the occasional treadmill thrown in? I guess in a nutshell, can anyone give me a definitive "after x number of days/runs you should notice this or that". At the moment I feel reasonably confident I can keep the streak going, at least in the short term, it's more a question of should I? Is the steady HR drift (over days) just a normal consequence and building in an off day would bring it back? Any views welcome, even if it's just a MTFU. :-)

That’s a lot of mileage! What are you training for?

I’m 7/7 as well but all of my runs have been less than 5 miles and close to 35 minutes. This has already been a significant increase from an average of 20 miles per week to 26 for me. Hoping to slowly build that up to 35 by the end of the challenge!

How often do you normally run before starting the 100/100? How many hours a week? If you haven't been doing 6-7x a week, it will take a while to adjust. Divide down you normal weekly volume into 7 days.

I'd consider taking a day off, and maybe slow down a touch more. Keep your hr low zone2 at the END of your runs.

Also, maybe consider taking advantage of the run less on one day and more the next rule. Eg 20m day1 + 40m day2 = 2x 30m.

Play soccer with garmin, set it to auto start if you hit 10min mile pace or faster

spring marathon

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

There are none so blind as those that will not see, cheers Tom for that simple reminder. Running SO slow and So short gives me the perception of doing nothing at all. But of course if you do the basic math of a 520 mile year = average 10 mile week I've suddenly gone to 25. I'm sure there's plenty of summer weeks where I've done 25 plus but this is starting off the back of nothing much at all. Normal pre season and non taper weeks is usually targeting something like 9hrs with a heavy bias to bike, but last 2-3 months has been more like 3-4hrs of whatever/whenever (mostly bike). And I wouldn't normally do much more than 3 runs a week unless I was temporarily focussed on a mileage build. And historically I've done everything high HR, not normally able to walk to a bus stop for less than 140, so a tad optimistic to suddenly think I can be jogging around in the 120/130s after a week of trying.

The 100/100 will help with this. You may feel the post-race blues after the 100/100. Plan your next challenge accordingly.


No stress? I did the 100/100 last year and felt very stressed out by it. I had many worries: can I do it? Will I have time? Will I feel bad? The whole experience was better/easier than I anticipated. I'm less worried this year. Yes, you will get a decent base.


Yes.


Yes.


Who is this MAF you keep referencing? Kind of run how you feel. Run at least 30 min. But run EASY if you feel like it. Run longer if you feel like it. Eat a donut as a reward afterward if you feel like it.


Yes, that sounds fun!



No. What?! No!


No definitive answer here. But I noticed I had a stiff-knees crisis at Day 25-ish. I ran for about a week with stiff knees at the outset of each run. I was embarrassed by my hobbling. It was like running on legs that wouldn't bend. I took ibuprofen for maybe 4 days and it went away.

At about Day 75 I gained confidence. I started trying doubles. It was not so bad! I tried triples! They were harder and I only did 2 of those. (I can't imagine 10 runs in a day. But now that the idea is out there, maybe it would be fun to try one day of it?!)

At the end, I had new muscles that stabilize my low back and hips. My running is still better from it.

I finished 108 runs in 100 days. Keep at it!