September 2015 Running Challenge
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Comments on preparing for a 5k race on Sunday are welcome. I saw a website that seems really good suggesting I rest on Friday and do little comfortable short running on Saturday--just to keep myself flexible! Anything else I should pay attention to?
Great advice by @Stoshew71. I'll add some tidbits from my experience.
I read to make sure that you are well hydrated in the days leading up to the race. That lead me to drink more than normal, particularly the night before, and I woke up twice the night before to pee and during the race, I felt like I had a full bladder. Takeaway: Drink your normal amount.
I read that you should eat something in the morning to fuel your race, at least 90 minutes prior. I ate a banana and a half bagel and it felt like a weight in my gut at race time. Takeaway: Eat your normal amount, which for me is now one slice of whole wheat bread with jam and/or peanut butter. I wouldn't do anything special to "fuel" for this race.
I read that you shouldn't get caught up in the initial rush of the starting line, and to line up with others you think will pace the same. I looked at the results year prior and thinking I'd up in the middle of the pack, I lined up in the middle of the pack. I ended up getting caught up in the rush and came out too fast. Takeaway: Lineup BEHIND the pack you think you'll finish with, if not further. If the race is chip timed, it doesn't matter when you cross the finish line. In my next race I lined up just ahead of the strollers and obvious walkers. I then sauntered my way to the starting line, which helped to calm me down. It was a bit crowded on the course at first, but I was passing people rather than them passing me, which was a psychological boost.
Looking at your mileage this month, and how the distances have been increasing, a 5K will be no problem for you!
In my first two intentional 5K's I warmed up by doing a quarter mile of brisk walking out, then a quarter mile slow run back. That seemed to work well for me, but you'll have to see what works for you. Any warm up you do now before running you should do for your race.
I also have a 5K on Saturday. I've run enough now that I know that my first 1/2 to 3/4 mile of running feels like a slog and I don't really get into the groove until a mile in. I plan, therefore, on walking the 2 miles from my house to the race, then do a slow run for another 1/2 mile just before the race (with about a 5 minute rest time in between) to get my muscles warmed up, the blood flowing and the body ready. If you're longest run has been 5.25 miles, I wouldn't warm up with a run that long because you don't want to push the envelope on your stamina
Perhaps the best advise Stan gives is "just go out and enjoy the race". That's really all that matters. And yes, do thank all of the volunteers.
And if you drink beer, having a celebratory beer in a cooler at the finish is a nice touch.
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kristinegift wrote: »Garmin tells me that the route I planned today -- which I thought would be some fun rolling hills -- was actually 1027 feet elevation gain (and 1056 lost, so yay net downhill!). If that's not an error with my data, then holy moly, I found all the moutains of Princeton!
Got another 6.4 or so this evening with my running group before a pizza & beer night with my department, so guess who is going to eat EVERYTHING?
SPILL THE SECRETS!!!! I've been either hitting washington crossing or the alexander canal path and running flat for 3/4 of the run- then running a mile out (turn right up to the station) and then run back to the car- it's like running hills. it's like hills. LOL
aw- my favorite place to eat was in Hackensack- I go up that way (haworth/garfield area) once a month or so to visit him- I like it- it's nice to run up there. It's just really pretty and - well expensive looking- all the houses are works of art.My wife Jennifer is from Bergen county. She went to HS in Hackensack.
Who wants a house out in Hackensack? Is that all you get for your money?
It seems such a waste of time, if that's what's it all about. Mama if that's moving up, then I am moving out.
I was from Union County, Rahway to be exact. And not where the prison is. That happens to be in Avenel next door. Just because they got their mail through our post office in the day, we get known for the prison.
Then we moved to Eatontown and then Brick down the shore. Although, once you already live at the Shore, you go to the beach. Only Benies go to the Shore. ;-)
NJ is so expensive because everyone is out to get ya. You know some people in this country have no idea what a toll plaza on the Parkway is? yet everyone in NJ is accustomed to having to hand a guy a dollar for every 20 miles they have to drive on the highway.0 -
Just got off the cruise ship and the ground is still moving. Managed to keep my weight relatively level via 12 miles on the treadmill, 10 miles of walking on the track, a spin class, some biking, lots of scuba, and some lifting.
I also got to test out my new watch's (Forerunner 225) indoor treadmill functionality and it was surprisingly accurate and it guessed my speed as being within about 40 sec/mile of my actual pace. Specifically I did a 4 mile tempo run, and the actual/guessed splits for my 4 miles (without any GPS help - only cadence/arm movement data) were: Mile 1 - 10:52/10:30, 2 - 8:00/8:10, 3 - 6:00/6:40, 4 - 10/9:30.
9/1 - 5 easy miles
9/2 - 6 miles total (1.5 run + 4.5 run)
9/3 - 11 miles total (1.5 run + 4 run + 5.5 run)
9/6 - 6 miles
9/7 - 5.5 miles
9/9 - 5 miles
9/10 - 8 miles
9/11 - 8 miles
9/12 - 4 miles (7 x 1/3 mile repeats w. 2 minute recovery jog at 6 min/mile pace)
9/13 - 12 miles
9/14 - 8 miles
9/16 - 9.5 miles
9/17 - 7 miles
9/18 - 5 miles
9/20 - 4 miles
9/21 - 4 miles (tempo run watch test)
9/23 - 4 miles
Total: 112 miles, 2 speedwork session
Goal: 150 miles, 5 speedwork sessions
Remaining: 38 miles, 3 speedwork sessions0 -
@Stoshew71 thanks much for the pointers. One question: I do think I run better if I run the day before, so, do you suggest I take Friday as a rest day, do a shakeup run on Saturday, and start warming up ten or fifteen minutes before racing on Sunday? *some more info: I did 5k for the first time three years ago and did really well, 24:29. went on a hiatus because of life for three years and got back into running 2.5 months ago. now my pace is way off compared to three years ago, it's about 29 minutes
, but am fine with that*
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@Stoshew71 thanks much for the pointers. One question: I do think I run better if I run the day before, so, do you suggest I take Friday as a rest day, do a shakeup run on Saturday, and start warming up ten or fifteen minutes before racing on Sunday? *some more info: I did 5k for the first time three years ago and did really well, 24:29. went on a hiatus because of life for three years and got back into running 2.5 months ago. now my pace is way off compared to three years ago, it's about 29 minutes, but am fine with that*
That sounds like a good plan. Good luck at your race. Let us know how you did.
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aw- my favorite place to eat was in Hackensack- I go up that way (haworth/garfield area) once a month or so to visit him- I like it- it's nice to run up there. It's just really pretty and - well expensive looking- all the houses are works of art.
What place is this? I am very familuar with the area you are talking about.
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Sept 24 - active rest day 1.72 miles during my lunch0 -
Comments on preparing for a 5k race on Sunday are welcome. I saw a website that seems really good suggesting I rest on Friday and do little comfortable short running on Saturday--just to keep myself flexible! Anything else I should pay attention to?
"I saw a website that seems really good suggesting I rest on Friday and do little comfortable short running on Saturday"
^^^^ this is very dependent on the type of runner you are and how your training went. Some people do better with a shakeout run the day before. It really depends. Have you ever taken 2 days off from running before? How did you feel when you returned? Do you feel you do better with one day rest or no?
What are your expectations from this race? PR or is this your first 5K? If it's your first, just go out there and enjoy the experience.
Do not get caught up by the crowd and other runners. Know what your pace is and stick with it. Do not go out too fast even if others around you are.
Line up with the same people that expect to finish about the same time as you. Do not line up towards the front if you are not expecting to finish it very fast or take walk breaks. Line up towards the back then.
Thank all the race volunteers. Without them, the race could not happen.
Also, check this link out:
http://community.myfitnesspal.com/en/discussion/279198/running-tip-so-you-are-about-to-do-your-first-race/p1
What he ^^ said. My first 5K I stayed out way too late doing the polka the night before, it wasn't pretty the next day LOL. Bolded seems to be the biggest mistake most first time racers do.
I personally don't run the day before a race, I will walk the dog but not run. I didn't go to the link Stoshew71 posted but keep these in mind:
1. don't eat, drink, wear anything that you haven't eaten, drank or wore in training
2. get a good night's rest
3. hydrate hydrate hydrate if it's going to be hot
4. lay out all your stuff the night before, shorts, shirt, undies, socks, shoes, watch, hat, number, etc so you are not looking for it all in the morning
5. if you don't usually run fasted today is not the day to try it, eat what you normally eat before you run
6. I like to drive the course before I run it (or run it if I can) so I have an idea of where I'm going. I hate not knowing what comes next
7. In the morning I'll need to use the ladies room 100 times before the start, give yourself time for that. If it's race with lots of folks give yourself extra time to stand in the porta potty lines
8. Don't come to a complete stop at the water stations if you want to stop move to the side first. Same if during the race you need to stop, move to the side so you don't get run over
9. Again like he ^^ said enjoy the experience, thank people, talk to people before and after the race. Runners are the most awesome folks.0 -
Revision - 9/24 -- 6.28mi
Did a long walk this am and another one this afternoon with sis in law and the pups0 -
aw- my favorite place to eat was in Hackensack- I go up that way (haworth/garfield area) once a month or so to visit him- I like it- it's nice to run up there. It's just really pretty and - well expensive looking- all the houses are works of art.
What place is this? I am very familuar with the area you are talking about.
Chiporano's- it burned down in April I think was one of those rodizio type steak houses- but they were Argentinian- not Brazillian- nicest people- we keep waiting for it to reopen somewhere else - but it hasn't. <crycrycry? 0 -
September goal: 35 miles
9/1 - 3.1 miles
9/2 - strength day
9/3 - 2 miles
9/4 - strength day
9/5 - 4 miles
9/6 - hiking (2.5 hours)
9/7 - 3 miles
9/8 - unscheduled day off
9/9 - 2 miles + strength
9/10 - 2 miles + strength
9/11 - rest
9/12 - 2 miles + strength
9/13 - 2 miles
9/14 - 3 miles
9/15 - rest
9/16 - 2 miles
9/17 - strength day
9/18 -rest
9/19 - 2 miles + strength
9/22 - 3.1 miles
9/23 - 2.1 miles
9/24 - 2 miles
September: 34.3 of 35 miles completed
If I had known how close I was to my goal, I would have pushed on through. Argh.0 -
9/1 Strength training and elliptical
9/2 6.5 miles (6 at 11:29 and .5 at 15:00) on the treadmill
9/3 4.5 miles at 11:59 on the treadmill
9/4 3 miles at 11:00 on the treadmill and strength training
9/5 Rest Day
9/6 5 miles-nice trail run with 4 at 11:35(ish) and 1 walking
9/7 1.5 miles at 12:00 with my 10 year old.
9/8 1.5 miles super-slow walking on the treadmill on max incline plus strength training
9/9 7.75 miles on my local park trail at 12:33
9/10 3.25 walking the doggy for my rest day
9/11 3.00 at 11:30 on the treadmill and strength training
9/12 Rest
9/13 Rest
9/14 4.5 at 12:30 on my park trail.
9/15 3.25 at 10:46 on the treadmill and strength training
9/16 2.75 at 11:17 on the treadmill (short run, since I had to go to a meeting)
9/17 7.5 at 12:20 on the park trail
9/18 3.25 @ 11:25 on the treadmill, plus strength training
9/19 Rest
9/20 4.25 at 12:00 through the neighborhood
9/21 3.25 at 11:32 on the treadmill
9/22 3.5 at 11:50 on the treadmill, plus strength training
9/23 "rest day" 5 miles dragging recalcitrant dog around the lake at Nana's pace of 2.5 mph for two hours. I'm counting it because I wore my running shoes, lol!
9/24 3.25 at 11:50 average--but really hilariously, I had my fastest outdoor mile for the first one at 10:42. Then my aunt called me and wanted to talk about *Christmas*. If I wasn't concerned about her health I wouldn't have answered. So anyway, that mile was slow. Really slow. Then I got back up to 11:01.
Tomorrow is strength training and...something. I haven't decided yet. I have my first timed 10K on Saturday. All the advice to @snha has been helpful.
Goal: 75 miles
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skippygirlsmom wrote: »
9. Again like he ^^ said enjoy the experience, thank people, talk to people before and after the race. Runners are the most awesome folks.
This is also a great time to find out what running groups are in the area (if they exist).
I know many of you complain that you have no one to run with during training.
Signing up for a race is the best way to see who runs in your local area. Pay attention to who the sponsors are and find out who the race director is. They probably know more about your running community than anyone else.
Need to know where a good running store is locally? Who are the best doctors that can diagnose those shin splints? These people would know.
During the race, don't feel intimated to chat it up with someone that looks like they are going your pace. As she ^^ said, runners are the most awesome folks, and we all could use the encouragement.
Have you been following a runner for that first 2 miles then see them struggle on that last mile as you approach them, give them a "hey you can finish this out". Talk each other into the finish. You may even find your next training buddy.
And especially after the race, talk to many people. Get to know them. If you sign up for a bunch of local races, you will begin to notice some familuar faces.
Also, find out if there is an Expo for your race (the bigger ones do). Great place to get to know the running community and those that support running in the area. You also get great deals on running shoes and other items at Expos.
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aw- my favorite place to eat was in Hackensack- I go up that way (haworth/garfield area) once a month or so to visit him- I like it- it's nice to run up there. It's just really pretty and - well expensive looking- all the houses are works of art.
What place is this? I am very familuar with the area you are talking about.
Chiporano's- it burned down in April I think was one of those rodizio type steak houses- but they were Argentinian- not Brazillian- nicest people- we keep waiting for it to reopen somewhere else - but it hasn't. <crycrycry?
I have to ask my wife about that one.0 -
9/1: Rest
9/2: 7 miles
9/3: 8 miles am and 6 miles pm with the Thursday crew
9/4: 6 miles
9/5: Rest
9/6: Brunch and walking around museums > running 6 miles in a new town
9/7: 18 miles
9/8: Rest
9/9: 10 miles
9/10: 7 miles speedwork am, 6.4 miles pm with Thursday crew
9/11: Rest
9/12: 5 mile race (set new 5 mile and 5k PRs!)
9/13: 12.3 miles
9/14: 5 miles
9/15: Rest
9/16: 7 miles
9/17: 8.2 miles am & 7.4 miles pm with Thursday crew
9/18: Rest
9/19: 6 miles
9/20: 20 miles
9/21: 5 miles
9/22: XT-12 miles stationary bike
9/23: 7 miles speedwork
9/24: 10.2 miles am, 6.5 miles pm
Did a 5k to start my afternoon run and got an unofficial PR! Dropped from 23:21 to 22:49! Feelin' good, feelin' good! Then did a really easy, social, not-pushing-the-pace-at-all 3.4 mile loop before heading off to meet my grad student group for late dinner. Great running day, great food day, and now I am 110% ready to sleep in tomorrow.
168/200
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kristinegift wrote: »Garmin tells me that the route I planned today -- which I thought would be some fun rolling hills -- was actually 1027 feet elevation gain (and 1056 lost, so yay net downhill!). If that's not an error with my data, then holy moly, I found all the moutains of Princeton! Got another 6.4 or so this evening with my running group before a pizza & beer night with my department, so guess who is going to eat EVERYTHING?
SPILL THE SECRETS!!!! I've been either hitting washington crossing or the alexander canal path and running flat for 3/4 of the run- then running a mile out (turn right up to the station) and then run back to the car- it's like running hills. it's like hills. LOL
Lol, I ran up Harrison (which sprouts off the canal path past Alexander), up Bunn and then down Mt Lucas road. I am pretty certain the data is just wrong; there's no way there was more elevation gain on my 10 miler than on Sunday's 20, and I run those roads all the time (usually not those two together though) and get an elevation gain of maybe 300-350 feet. But there are some pretty good hills in Princeton if you look for them! I've become a glutton for punishment and have started seeking them out 0 -
5 mile hill repeats this morning
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A very late run. Left the house at 9:20pm - Very Dark - Didn't realize how many small elevation ripples there were on my normal Riverside Running track. They really show up under the Led Headlamp - on the old pavement and gravel trails. On the new Shiny Black pavement - they don't showup at all - but I sure felt them when I stumbled because my foot landed higher or loaner than I was expecting. 5.7 km at a very slow/cautious 38:12.
9/1 - 0 - 0 - 140 km goal
9/3 - 6 km - 6 - 134 km to go
9/4 - 6 km - 12 - 128 km to go
9/7 - 7.4 km - 19.4 - 120.6 km to go
9/12 - 11.4 km - 30.8 - 109.2 km to go
9/13 - 6.5 km - 37.3 - 102.7 km to go
9/14 - 6.8 km - 44.1 - 95.9 km to go
9/16 - 8.2 km - 52.3 - 87.7 km to go
9/18 - 10 km - 62.3 - 77.7 km to go
9/19 - 6.8 km - 69.1 - 70.9 km to go
9/20 – 17 km – 86.1 – 53.9 km to go
9/22 - 10.5 km – 96.6 – 43.4 km to go
9/23 – 5.5 km – 102.1 – 37.9 km to go
9/24 – 5.7 km – 107.8 – 32.4 km to go
Trying to get tomorrow off work, stumbled onto a Rocks, Roots and Ruts 5,10 or 16 km Race. Bush running with Hills and Deeep Holes made by ATV's and 4x4 trucks with big tires. Can you say Mud Run with Hills. Just sounds like Stupid Fun. Race starts at 6:00 and cutoff is 7:30 due to Darkness.0 -
4 very easy miles late tonight. Loaded a test workout on the new watch (30 minute easy zone 1, then cooldown) and had a hard time maintaining a 12:30 pace before the watch started beeping at me telling me I was going too fast. I may need to tweak the watch heart rate zone ranges although it was still pretty hot & humid out for my run.
9/1 - 5 easy miles
9/2 - 6 miles total (1.5 run + 4.5 run)
9/3 - 11 miles total (1.5 run + 4 run + 5.5 run)
9/6 - 6 miles
9/7 - 5.5 miles
9/9 - 5 miles
9/10 - 8 miles
9/11 - 8 miles
9/12 - 4 miles (7 x 1/3 mile repeats w. 2 minute recovery jog at 6 min/mile pace)
9/13 - 12 miles
9/14 - 8 miles
9/16 - 9.5 miles
9/17 - 7 miles
9/18 - 5 miles
9/20 - 4 miles
9/21 - 4 miles (tempo run watch test)
9/23 - 4 miles
9/24 - 4 miles
Total: 116 miles, 2 speedwork session
Goal: 150 miles, 5 speedwork sessions
Remaining: 34 miles, 3 speedwork sessions0 -
@dawniemate Where in the world am I? West coast of Canada, Vancouver BC
@karllundy "cough" LOL very nice not to hear " you should lose weight " ! Congrats!
@7lenny7 Same story here on bright colours, I used to run in navy and black. Now bright lime is my fav shirt colour (that Nike drifit shirt also seems to cause me less/no nipple chafing - for the win!) Being visible is a good thing, especially in these darker fall/winter months in the Northern Hemisphere.
@snha A race with beer at the end? My kind of race!
Took a couple days off due giving blood. When I wasn't fit and wasn't doing much, I didn't feel the loss of a pint+, but now that I'm pretty active, I certainly do feel it. Note to self, plan races around donations. Or vice versa.
Question for anyone: I'm looking for an interesting marathon training program that isn't a first marathon program (I know I can do that already) but has some focus on speed development. I want to push myself some and use that work to lay the ground work for a faster half and full marathon outcome and support my plans to do trail races ranging from 25 to 50km.
Aside from some unplanned downtime I've been running 60 - 90km a week since June without issues. I can do more. I can do less too.
Any thoughts?
+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Month to date: 201.83 km Goal: 322 km / 200 miles (62% completed) +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Sep 24 14.50 km Leg speed development w/ LHR run Sep 23 ----- No run, still feeling it Sep 22 ----- No run, blood donation day Sep 21 13.00 km Lake run + misc Sep 20 33.15 km First 20 miler since I started running last fall Sep 19 16.28 km First rainy run of the "fall" Sep 18 ----- Rest day, GTD day Sep 17 14.81 km Midnight run down to zee seawall in the vazees Sep 16 10.05 km Pickin' up pace on trail run around the lake Sep 15 11.93 km Easy pace, river run and a few laps with soccer team at track Sep 14 ----- Rest day Sep 13 12.86 km Up up up trail run Sep 12 15.04 km MAF HR, somewhat hilly, felt good Sep 11 07.63 km Recovery run / Date run in the forest Sep 10 10.99 km Dead flat run around seawall Sep 09 ----- Rest day Sep 08 04.68 km Pushing it on the track 3x1km. I hate the track. Sep 07 07.82 km Exploring a different trail to the dog beach Sep 06 21.21 km Running gentle hills around the lake, felt great save for blisters Sep 05 ----- Life break, coaching soccer Sep 04 07.90 km UBC forest - Date Run Friday! Sep 03 ----- More of same Sep 02 ----- More of same Sep 01 ----- Life break, running an evacuation centre
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@mwyvr - I do about half my runs in drifit shirts. Absolutely can't beat them for ventilation, and the other reason you cited above. Most of my remaining running shirt wardrobe is Asics' core line as I got one as a race shirt, and thought it did an outstanding job of wicking sweat (and can snag for about $7-$10/shirt). Last marathon plan for me was Hal Higdon's Intermediate 2 (used for my 3rd marathon), but I've been plotting out one based on Jack Daniel's latest (3rd) runners formula book for my next one (which includes 2 more challenging quality days along with lots of base mileage).0
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I have been missing this group - things are just too busy and too stressful and I am not getting to run as much as I need too! I haven't read through all the posts but I will try to over the weekend. Maybe while watching football on Sunday!
@dawniemate - I live in So California not far from Angel baseball stadium and Disneyland. Grew up in Idaho hiking and backpacking that beautiful back country! Also my Grandmother and her family were from Manchester.
@runtimer - love the Run your Butt off to Work day! They should have that everywhere!
@JoRocka, @Stoshew71 and @skippygirlsmom - love the NJ discussion! The Princeton area is beautiful, I was hoping my daughter might go to college there but she picked a school closer to home. And yes @Stoshew71 there are some of us (not from NJ) who do know what a Toll Plaza on the Parkway is or even a jug handle (hate those)!
Date.......Miles......Total
09/01.....7.21.......7.21 - + Strength Training
09/02.....0.00.......7.21 - Much needed rest day
09/03.....6.10.....13.31 - + Strength Training
09/04.....4.38.....17.69
09/05.....9.38.....27.07
09/06.....2.00.....29.07 - Dog Beach Sunday
09/07.....5.04.....34.11 - Too hot to be running!
09/08.....5.14.....39.25 - + Strength Training
09/09.....0.00.....39.25
09/10.....5.09.....44.34 - + Strength Training
09/11.....0.00.....44.34 - Too much work and too hot!
09/12...14.00.....58.34
09/13.....2.00.....60.34 - Dog Beach Sunday
09/14.....4.46.....64.80 - + Agility
09/15.....5.55.....70.35 - + Strength Training
09/16.....0.00.....70.35
09/17.....7.42.....77.77 - just noticed all the 7s today...hmmm wish I was in Vegas or near a casino
09/18.....0.00.....77.77 - all day waiting at the hospital
09/19...10.32.....88.09 - more time at the hospital and a trip to the ER
09/20.....4.38.....92.47 - Hot!
09/21.....0.00.....92.47 - Dog Beach Monday + Agility
09/22.....6.32.....98.79 - Hot!
09/23.....0.00.....98.79
09/24.....5.30...104.09 - Still Hot! + Strength Training
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01/9 12 miles
02/9 12 miles
03/9 10k
04/9 12 miles
05/9 10k
06/9 34.1k
07/9 10k
08/9 20k
09/9 20k
10/9 10k
11/9 20k
12/9 10k
13/9 39.1k
14/9 10k
15/9 20.1k
16/9 20.4k
17/9 10k
18/9 20.4k
19/9 10k
20/9 42.5k
21/9 10k
22/9 20.2k
23/9 20.4k
24/9 10k
25/9 20.5k
460km/500
i'm stubborn and despite what I wrote last week I went back to the park - this time I didn't go into a bush
could clearly see the Ursa Major and the North Star, and having a big park just for me was really nice - lots of rabbits (that I kept scaring - evil laugh
)!
sadly yesterday it came out on the news that in august a runner was raped near that park at around 630-7am, and that made me a bit uncomfortable, but luckily this thought disappeared as I hit a couple of short hills (that kill me, I hate them)
dad is coming to visit me this weekend, so hope to spend good time and that 5oclock today comes quickly
I'd prefer to run a marathon with 20 stones hanging on my back than sitting in this office for 8.30h
officially retired my ravenna 5, will miss them
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30 mile goal
9/2/ 1.8
9/4 1.5
9/6 3.7
9/8 2
9/10 2.2
9/12 2
9/14 3.5
9/16 2.0
9/18 2.1
9/20 2.5
9/22 2.5
9/24 2.5
.7 miles to go!0 -
9/1 - 5.25 miles
9/2 - 3.55 miles
9/3 - strength training + cycling class
9/4 - rest
9/5 - 34 mile bike ride
9/6 - 12.82 mile run.
9/7 - 36 mile bike ride
9/8 - rest
9/9 - 5.06 miles + strength training
9/10 - cycling class
9/11 - 6.02 miles + strength training
9/12 - 34 mile bike ride
9/13 - 62 mile bike ride
9/14 - rest day.
9/15 - 3.3 miles. + cycling class after work.
9/16 - 11.03 miles + strength training
9/17 - cycle class
9/18 - 3.5 miles - trainer cancelled
9/19 - 34 mile bike ride
9/20 - 40 mile bike ride
9/21 - rest day … I keep telling myself… rest is when you make improvements.
9/22 - 3.65 miles + cycling class
9/23 - 4.08 miles + strength training
9/24 - cycling class
9/25 - 4 miles + strength training
Excellent first time race advice. My first HM is next Sunday so even though I've done 15K, and 5Ks, it feels like my first race. Starting my tapering from running, but will still be biking this weekend and a few other workouts.
@patrikc333 - that's terrible about the news in the park. I see rabbits by my house many mornings. There are palm trees in my neighbors yard that drop these orange things that the bunnies love. I always feel bad when I run between the momma rabbit and babies and the babies think I'm chasing them. They keep hopping faster away running in front of me. I always tell them "go back to your momma!" but they don't listen so I have to veer away to get them to stop hopping.
@shanaber - sorry life has been so stressful. Your mileage is still amazing even with having a lot going on.
@ohhim - I have a new HRM (didn't have one for the last year because it was distracting me too much) - it's a Wahoo that I got to go with my Cateye bike computer. So I'm wearing it running and it says that I am in the maximum 25% of the time and the anaerobic 35% of the time and the aerobic only 20%. I know those ranges can't be correct because I can talk/sing during that time. Last night at my cycling training my heart rate was way over anything I hit running (170) and then there was no way I could talk. So I need to read up on it and figure out what the heck I'm doing.
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9.2: 1.25
9.3: 4.1
9.4: 2.4
9.8: 4.3
9.10: 5.25
9.12: 6.1
9.13: 2.75
9.15: 5.3
9.17: 4.5
9.20: 8
9.21: 1.25
9.22: 5.1
9.23: 2
9.24: 4.1
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