September 2012 Challenge: 30 Runs in 30 Days


September Challenge:
30 Runs in 30 Days

Challenge: Complete 30 runs of 30 minutes in 30 days

The inspiration for this challenge came from Endurance Corner.




Rules:
  1. Each run must be 30 minutes in length. Distance, pace, and terrain are irrelevant. Walk breaks are not only allowed but encouraged, especially if you do not already have a base of at least 20 miles running per week.

  2. Run which are longer than 30 minutes still count as 1 run, even if the duration is a multiple of 30. (E.g. 60 minutes of running = 1 run, not 2)
     
  3. Days off can be bought by running twice a day. Double workouts must be completed at least six hours apart. (E.g. Run 30 minutes morning and evening)

Suggestions:
  • Keep your pace easy and feel free to take walking breaks on the clock. The challenge is to complete 30 runs, not to cause burn out or injury by going too fast or too hard too often. Consider using a 2/1 (10x), 4/1 (6x), 5/1 (5x), or 9/1 (3x) Run/Walk interval (X minutes running/x minutes walking) to complete your daily workouts.
  • 30 minutes of walking, cycling, or swimming may be substituted for the duration of the challenge or for any workout of the challenge.
  • Post your daily runs on The Daily Fitness Solution Facebook page or as a comment on this post. Even a simple “Day 15 – Done!” can be a powerful encouragement to others who need motivation to continue.
  • Don’t despair or be discouraged if you miss a day, and don’t necessarily try to make-up lost days with extra runs. Focus on the self-discipline and value of daily training, not arbitrary numbers. The person who completes 20 runs in 30 days accomplished more than if he or she never started at all.

Note: Monthly challenges are designed to supplement the WODs, not substitute for them. The daily challenge runs in September can, however, substitute for the regularly scheduled sprinting and running workouts on Thursdays and Saturdays. -JME

31 comments:

irishjj27 said...

Joel, can we do some upper body work during this 30 days? daily pushups, pullups and dips would be a cool addition

Joel Ellis said...

Of course! This challenge is designed to be done in addition to, not in place of, the daily WODs.

Maria said...

This looks like a great routine for us to step up with losing weight. I need all the help I can get in this department. Thanks for sharing. Is there some kind of strict diet that we need to follow when it comes to this? What can you recommend we do about it? This alternative looks really promising and I cannot wait to try it out.

Joel Ellis said...

An eating plan is not part of the September Challenge, but here are a couple of recommendations for those seeking a healthy, sustainable approach to food:

Ten Rules of Common Sense Nutrition: http://fitness-solution.blogspot.com/2006/08/topic-nutrition-wednesdays-workout.html

The No S Diet: http://fitness-solution.blogspot.com/2006/08/topic-weight-loss-no-s-diet.html

Joel Ellis said...

Day 1 - DONE

48 laps of the backyard in the dark after putting the kids to bed. Sometimes you do what you have to do.

Joel Ellis said...

Day 2 - DONE

Evening run of 32 minutes testing new hydration gear

Joel Ellis said...

Day 3 - DONE!

2 hour run in the rain on roads and trails. I was completely soaked by the end, but minimal blister damage from the wet feet. Ran with the new hydration pack and experimented with an almond bar and tomato juice after the first 60-80 minutes.

Joel Ellis said...

Day 4 - DONE!
30 minute run on Rebounder with 3# DBs

Joel Ellis said...

Day 5 - DOUBLE DONE!
Two runs today, morning (35:57) and evening (31:32).

Joel Ellis said...

Day 6 - DOUBLE DONE!
Two challenge runs (and a third, shorter run home) in morning and evening, 30 minutes each.

Joel Ellis said...

Day 7 - DOUBLE DONE
Two runs today, morning (60 min.) and evening (35 min. run/walk with three of my kids).

Joel Ellis said...

Day 8 - DONE!
Run 32:45

Joel Ellis said...

Day 9 - DONE!
Run 1 hour

Jaime E said...

I love this site. I bought Ross's books from rosstraining.com but it was too hard at this point. Your site is perfect for me to prep for this books. Thanks for your site!

Joel Ellis said...

Day 10 - DOUBLE DONE!
34 min - AM / 31:30 - PM

Joel Ellis said...

Thanks for your kind words Jaime.

Day 11 - DONE!
59 minutes of running
(45 min. - Afternoon & 14 min. - Evening)

I'm doing some running around town point to point. If I had known I was one minute shy of one hour,.... :)

Joel Ellis said...

Day 12 - DONE!
46 min. Run

Joel Ellis said...

Day 13 - DONE!
Traveled all day, but ran 2 hours and 6 minutes at night (2300-0100).

Joel Ellis said...

Day 14 - DONE!
Run 61 minutes

Day 15 - DONE!
Run 32 minutes

Joel Ellis said...

19 runs completed in 15 days

15 more days to go...

Joel Ellis said...

Day 16 - DONE!
40 minute run in evening

Joel Ellis said...

Day 17 - DOUBLE DONE!
AM - Run 1 hour and 15 minutes
PM - Run/walk 30 min. with kids

Joel Ellis said...

Day 18 - DONE!
Run 7 miles

Day 19 - DONE!
Run 47 minutes at night

Joel Ellis said...

Day 20 - DONE!
Run 30 minutes

Day 21 - DONE!
Run 1 hour

Joel Ellis said...

Day 22 - DONE!
Run 77 minutes in evening

Joel Ellis said...

I didn't plan to take day 23 off, but as I already had a lot of doubles in the bank, I decided not to go out late when circumstances prevented running earlier in the day.

Day 24 - DONE!
Run 2.5 hours on trails, mostly single track mountain bike with lots of rocks and roots.

Joel Ellis said...

Day 25 - DONE!
Run 33:39 midday

Joel Ellis said...

Day 26 - DONE!
Run 89:24 on a combination of trails, lake shoreline, and roads.

Joel Ellis said...

Day 27 - DONE!
Run 2 hr. 35 min.

Joel Ellis said...

Day 29 - DONE!
Run 34:15

Joel Ellis said...

Day 30 - DONE!
Run 2 hr. 14 min. in the rain

33 runs in 30 days complete!