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:
- 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.
- 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)
- 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:
Joel, can we do some upper body work during this 30 days? daily pushups, pullups and dips would be a cool addition
Of course! This challenge is designed to be done in addition to, not in place of, the daily WODs.
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.
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
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.
Day 2 - DONE
Evening run of 32 minutes testing new hydration gear
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.
Day 4 - DONE!
30 minute run on Rebounder with 3# DBs
Day 5 - DOUBLE DONE!
Two runs today, morning (35:57) and evening (31:32).
Day 6 - DOUBLE DONE!
Two challenge runs (and a third, shorter run home) in morning and evening, 30 minutes each.
Day 7 - DOUBLE DONE
Two runs today, morning (60 min.) and evening (35 min. run/walk with three of my kids).
Day 8 - DONE!
Run 32:45
Day 9 - DONE!
Run 1 hour
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!
Day 10 - DOUBLE DONE!
34 min - AM / 31:30 - PM
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,.... :)
Day 12 - DONE!
46 min. Run
Day 13 - DONE!
Traveled all day, but ran 2 hours and 6 minutes at night (2300-0100).
Day 14 - DONE!
Run 61 minutes
Day 15 - DONE!
Run 32 minutes
19 runs completed in 15 days
15 more days to go...
Day 16 - DONE!
40 minute run in evening
Day 17 - DOUBLE DONE!
AM - Run 1 hour and 15 minutes
PM - Run/walk 30 min. with kids
Day 18 - DONE!
Run 7 miles
Day 19 - DONE!
Run 47 minutes at night
Day 20 - DONE!
Run 30 minutes
Day 21 - DONE!
Run 1 hour
Day 22 - DONE!
Run 77 minutes in evening
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.
Day 25 - DONE!
Run 33:39 midday
Day 26 - DONE!
Run 89:24 on a combination of trails, lake shoreline, and roads.
Day 27 - DONE!
Run 2 hr. 35 min.
Day 29 - DONE!
Run 34:15
Day 30 - DONE!
Run 2 hr. 14 min. in the rain
33 runs in 30 days complete!
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