30 days 30 runs challenge review

Post ironman Kona I wanted something to keep me motivated and training in a light hearted way so I started the 30 runs in 30 days challenge on the 5th November. My goal was to run a minimum of 5km each day and aim to keep most runs with the exception of a few tempo/interval runs below a HR of 150bpm. Below are some stats from the challenge. 

Challenge Statisitics

Distance covered: 234.1km

Total running time: 21hrs 39mins

Average run distance: 7.8km

Average heart rate: 147

Calories used: 16,153

As proof of completion I have also included my Garmin calendar data :-) 

Garmin connect calendar screen shot of November

Garmin connect calendar screen shot of December

Reflections on the challenge

When I thought about the challenge I had some small self doubts that I would be able to complete it, surely I would be too busy one day? Perhaps lack motivation? Perhaps the legs would need a day off?  Of course the flip side to these questions is surely I can find 20-30mins each day to run 5k? It was these questions I was keen to try and answer. Well I am pleased to say I did find time to run everyday, the challenge kept me very focused and motivated, more so than I thought it would. Also a nice surprise was that I gained more fitness from it than I thought I would! 

For me a key part to being successful is organisation. I planned in my runs for each day always having a back up opportunity to run if I did get busy. One thing that was an unforeseen obstacle was kit! I found I was short on kit towards the end of the week so had to dig out some old shorts and run tops that had not been used in a while! Most my runs were outdoors with around 40% on trail, 40% on road and 20% on a treadmill when it was convenient or when I was to wimpy to run outdoors. 

I tracked all my runs on my Garmin. With my outdoor runs I decided early on in the challenge to repeat certain routes and check my heart rates on them later on in the challenge. I enjoyed tracking the 1km lap markers on the maps and what my corresponding heart rates were on various days. Below is an example of some of the improvement I saw on one particular 7.8km loop. A solid improvement of 18secs per km with an average heart rate 2 bpm lower. 

Run 4 - 7.8km loop, road, undulating. 

- Time: 45mins 25secs

- Av HR: 147

- Av pace: 5mins 43secs per km

Run 27 - 7.8km loop, road, undulating. 

- Time: 42mins 32secs

- Av HR: 145

- Av pace: 5mins 25secs per km

I feel a big factor in the motivation I felt and with physiological improvements was due to the intensity being kept low to moderate with the 150bpm heart rate goal/limit. I suspect if I had run hard on the majority of the days I would have not only suffered from the accumulative leg fatigue risking injury but would also have experienced less enjoyment/motivation. What was very nice for me with this challenge was that I enjoyed each run AND felt significantly better for doing them. I experienced very noticeable energy increases and lifts in mood. This can be in contrast to heavy Ironman training which can often leave you tired both physically and mentally. I think my body really enjoyed this challenge particular after a long season. 

Over the duration of the challenge I did have some days when leg fatigue was a factor but I did still do some swimming and biking. One Sunday I effectively did a 5hr session as I went out on my bike for 2hrs, then did an 8km run followed by 2hrs digging in the garden! Felt like a half ironman! 

Since the challenge I have taken two days rest, I really feel my legs have super compensated and got a lot stronger. I have just returned from a 12km run and felt brilliant! I may well repeat another 30 days aiming to lift the average run distance or I might have a go at 30 days 30 cycles.......