September 2015 Running Challenge
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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?
Maybe check out the intermediate or advanced Hal Higdon plans? I based my schedule on the advance HH. But to be fair, I pretty much totally made up my own schedule this go-around. I didn't want to start a plan with my LRs being back to 8-10 miles because that's what my midweek runs are. So I'm not a ton of help in pointing you to the right direction. I mostly just browsed other plans and designed my own so I could keep my mileage between 45 and 60 mpw and adjust for my schedule and the types of workouts I wanted to incorporate, so maybe you could do the same?0 -
01/09 - 4.52 km
02/09 - 3.04 km - A nice evening run
03/09 - 4.56 km - Lunchtime run but without my run buddy :-(
04/09 - Rest
05/09 - Rest
06/09 - 6.07 km - Lovely evening run
07/09 - 2.04 km - Quick blast on the treadmill to finish my strength training session
08/09 - 4.56 km - My run buddy pushed me hard today but I did get a new PB having cut off over a minute since last week
09/09 - Rest day for me today.
10/09 - 9.02 km - New distance PB and was amazed I got round without stopping!
11/09 - Rest day while I re-learn to walk.
12/09 - Unplanned rest day since the OH had to go to A&E after getting bitten by a dog.
13/09 - Rest day. No motivation to run having only gotten home from A&E at 3.30am
14/09 - 1.5 km to finish off my gym session. Getting a new gym plan next week so may not be able to manage much running at the end of each session, for the first couple of weeks anyway.
15/09 - BAM! Just met and exceeded my monthly target with a 5.28 km lunchtime run
16/09 - Rest day
17/09 - Fairly speedy 3.85 km
18/09 - Rest day
19/09 - Rest day
20/09 - Rest day
21/09 - 1 km to finish off my gym session
22/09 - Rest day
23/09 - Rest-ish. Got my new gym programme tonight so tried out some of the new exercises but not a full workout.
24/09 - First time through the entire of my new gym programme. Ouch!
25/09 - 3.10 km at a fair pace to shake off some of the aches from yesterday's workout.
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I have a similar collection of Bright ( Highway Construction Worker ) Fluorescent tops. The most important thing for me in any top is the NO NIPPLE CHAFFING. Now If I could just find some Legging tights that were offered in something other than Henry Ford Black. Even if they had more piping on them to make them glow as you run. Time for a pre-winter Road Trip for some Runner Specific Shopping.@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.
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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?
There hasn't been a plan out there that I like. I am not a big fan of established plans. I just build up my mileage to around 60 miles/week and a long run of 20 miles. I then added various tempo runs 2 days a week and a medium sized long run with hills on Monday. Filled in the rest of the week with recovery runs. I am hoping that will be enough for my marathon in December. I am worried that I won't hit my goal to BQ for 2017 but at the same time confident that my training will get me there. We will see. I am declaring today a rest day since I am starting a cut back week that I desperate need. I can feel it in my body. Plus my wife has The Color Run tommorow, so I will only go 13 miles tommorow morning. Anyway, this is what a typical week looks like to me lately:
Monday: 10.5 miles easy pace with hills
Tuesday: 10 miles (2 miles w/u, 3 miles at tempo, 1 mi recovery, 1 mile hard, 2 miles with 6x 30 sec strides (or pick-ups) inserted, 1 mi c/d) Some hills are on this course
Wednesday: 6.5 miles Recovery Run
Thursday: 10 miles (similar to Tuesday) This course is very flat
Friday: 6.5 miles Recovery Run
Satuday: 18-20 mi Long Run
Sunday: REST DAY
You can look at my stuff on strava.
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kristinegift wrote: »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
I'm a weirdo- I drive past mountains and go "I wonder how long it would take me to run up that" having grown up in the mountains of CA- I find running the flat to be dull- so I can totally understand. I will check it out some more!
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9.1.15... 3.04...26:30- late 10 PM run
9.2.15... 5.27.... 48 minutes: Woke up a little late- wanted to hit the road around 5:15- left at like 5:35- oh well- was worried about time due to it being the first five miler- I did okay - 48 minutes roughly- super busy yesterday didn't get a chance to update
9.3.15... 3 miles- 27- super slow- stiff and heavy
9.6.15- 3.02.... 28:56- I went ahead and shuffled my runs- workshop was to important to stress over a 9 miler and then the workshop. So Sunday- I did an easy 7:30 AM easy 3 miler- way more hilly than expecting- but no worries!
9.8.15- 8.98 @ 1:34- this was rough- it was hot and humid- It was a chips and salsa left over sprint to unlock the door and straight to the toilet. Another sweaty toilet seat end to my run!!!
9.11.15... 6.39... 55:16 felt really solid today- very disappointed I ran out of time!
9.13.15..... 10.17.... 1.31.13- longest run of the training- mostly felt good- was VERY pleased with my first 4- a stead 8 and change landing me at 34.5 minutes- which made me happy. I ran 8 miles on the flat canal dirt path and two miles on asphalt side walk- 1 mile straight up through Princeton- and you can see on my split the last mile was down hill and quick. I didn't puke- and I didn't crap myself so WINNING!
9.15.15... 3.06... 27 min- Sloppy night run- I really felt like I was just tired and my form was working against me- never the less- DONE SIR DONE. now- I better get up early to run my 5 tomorrow- or I'm gonna be super cranky pants about that!
9.16.15.... 5.3... 47... rough- not recovering well and not getting enough sleep. but got it done- woke up hella late- so I'm behind- but here we go- down hill in the week! WOOT
9.17.15... 3.17...26.30 minutes- I started out quick- like it felt like a 25 min or lower type run- but alas- not so much. didn't help my hair was falling out and I tried to tie it back up- but no luck- just broke so I lost a good 15-30 seconds fussing with that. Oh well. I was hella late from work today- so I ran from 5:30-5:55ish and then raced to the gym and lifted- then off to dance class. Definitely feeling the work the chiro/pt did on my glutes/IT bands- was just what I needed-but definitely feeling it- one more mile run- one mile closer to the half!!
Womp womp
9.19.15 (or 20th) bust. I opted to stay home- I had literally no excuse other than I wanted to spend time with my man. Fail- I could have easily run a 10K and been okay- he wouldn't have died but I didn't want to run badly enough quiet honestly.
9.22.15- 3.04- 26 minutes. Nice and cool this morning- I'm going to have to start putting a real shirt on at some point- poop.
9.23.15.... 5.28... 47- supposed to be race pace- but I feel a lot like my race pace is like my regular pace- I suspect I"m going to go with that for the race- every time I get a little punchy with my gate- I wind up winded much quicker than I want. But I finished strong- and felt really good about the whole thing.
9.24.15... 3.00... 32:30- Flat out tread mill run- I just couldn't bring myself to get up and run. Which was sad- but useful- and I was able to make it a 'decent' hill run workout- so slow- but that's okay. Unfortunately- with hills this puts me just over a 2 hr run time with my average pace around 10 min/mile. We'll see. Goal is under 2 hrs for the half- but we'll see!!!
August: 66.23 of 75 miles
September 62.74 of 104.5
Total Half Training Mileage
167.8 of total 225
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@dawniemate I live in a suburb south of Minneapolis.
@Stoshew71, @pearshapedmum, great job surpassing your goal already!
@patrikc333, an Amsterdam marathon sounds VERY cool! I visited the city once and fell in love with it.
@juliet3455, great pix! I"m really looking forward to fall running here.
Re: Running apparel - I find it interesting how my attitude has changed since I started just over 4 months ago. When I first started running I wore very plain colored clothes and would run at night or drive to a park to run so I didn't have to deal with neighbors asking me what the hell I thought I was doing. Slowly as I got more confident that I actually was a runner, I would start running from the house in daylight, then started buying brighter, more gaudy clothes (fluorescent yellow and orange!) so I would be more easily seen by passing cars.
I then bought a pair of compression shorts, and hesitated even wearing those at all except under other shorts. But, they came with pockets and reflective stripes so they must be meant for wearing alone. Now those I won't wear if I start running from the house unless it's dark, but I'll wear them in public elsewhere because they are SO DAMN COMFORTABLE! but I think it would be awkward to end up talking to a neighbor with such tight shorts on. I save those for my long runs.
Last week I bought an Amphipod Singlet Pocket, a reflective minimal harness-looking thing with a pocket. No way I would have worn that when I started running.
off to google- I like that thing- I had to go find a safety vest- I like the harness thing- i think I really want a flip belt b/c right now I use an arm band- and it's falling apart already (I've had it for what 5-6 weeks?)- well maybe more- whatever- it's falling apart- it's barely going to survive 12 weeks of training for this half.
But I like the harness thing- it's full reflection- and hi-vis is SO important. It always scares me when people say "I am nervous about running- so I dress all in black and run at night"
I just cringe- seriously- I drive down the road and people pop up and I'm like dude- please - wear something else- you're scaring me!!!0 -
8.5 miles last night. Certainly not my most enjoyable run. There was perhaps just a mile where I really felt in the groove. Looking at my splits when I got back I think I see why. I pushed too hard from the get-go and, being the third day of running in a row with not enough sleep in between, I was just worn out. Rest day today, then a 5K tomorrow morning. I'm really eager to see how I do. My last 5K was in late June on a hot day. I expect to destroy my 5k PR by a good margin. My 5K PR pace was 9:44 (HR of 169) and I've recently had paces on my easy runs of 10:01 to 10:38 (HR of 133 to 140)
@skippygirlsmom, my son was much better yesterday and was able to play in his soccer game. He was goalkeeper and his team shut out their opponent 3-0! They're now 11-0 on the season, outscoring their opponents 42-9 in the process. Kody, on the other hand, is still ailing. I came home from my run last night to find he had crapped in the living room, something he hasn't done in many years. Poor pup.
9/01 - Rest
9/02 - 6.1 Miles, 11:03 pace, 137 HR, 72F
9/03 - 5.0 Miles, 10:53 pace, 142 HR, 77F
9/04 - 8.1 Miles, 12:11 pace, 136 HR, 83F
9/05 - Family Day! - Innertubing down a nearby river and going out to eat.
9/06 - 7.7 Miles (5.2 + 2.5), First run: 11:05 pace, 139 HR, 76F, Second run with the kid. Also got in a 3 mile walk with Kody.
9/07 - 13.1 Miles <-- New distance PR! 10:59 pace, 138HR, 68F
- 2.3 Miles with The Kid
9/08 - Rest
9/09 - 8.5 Miles, 10:41 pace, 142 HR, 69F
9/10 - 9.2 Miles, 11:04 pace, 138 HR, 60F
9/11 - Road trip
9/12 - 5.1 Miles, 10:13 pace, ??? HR, 52F <no GPS>
9/13 - 5.1 Miles, 11:18 pace, 140 HR, 65F
9/14 - 8.5 Miles, 10:38 pace, 146 HR, 80F
9/15 - 8.5 Miles, 11:24 pace, 134 HR, 80F
9/16 - MN Twins game - 12 inning game after a 1hr rain delay. Got home at 1:15am!
9/17 - 8.5 Miles, 10:53 pace, 136 HR, 66F
9/18 - Rest
9/19 - 6.7 Miles, 10:01 pace, 136 HR,
9/20 - Gluttony
9/21 - Gluttony
9/22 - 8.6 Miles, 10:38 pace, 138 HR, 68F
9/23 - 5.5 Miles, 10:31 pace, 133 HR, 69F
9/24 - 8.6 Miles, 10:38 pace, 140 HR, 67F
Goal: 135 Miles
Progress: 140.0 Miles
Remaining: 10.0 Miles0 -
9/1 - rest day
9/2 - 5.2 miles treadmill "hill" workout with HM training group
9/3 - 4.5 miles around the 'hood...heat and humidity is back 74° and sticky at 5:30 a.m.
9/4 - 4 miles in the humidity...pretty good pace today
9/5 - 8.2 mi with HM training group...tough, ended with a 1/2 mile hill...twice.
9/6 - unplanned rest day
9/7 - 5.76 miles of intervals with HM group
9/8 - 4 miles in drippy, sprinkly and still humid weather...where is fall?
9/9 - 4.5 miles, super comfortable. 64° and lower humidity...yay!
9/10 - 5 miles treadmill/trek class...super sweaty
9/11 - 4.4 miles...beautiful, cool morning...went downhill a bit after the run, though. Car issue.
9/12 - 9.66 miles with HM group...beautiful weather!!
9/13 - rest day
9/14 - 5.43 miles of intervals / tempo with HM group
9/15 - 4 miles of easy, comfortable running
9/16 - 5.3 miles of hill repeats with HM group...I think I may die this morning...so hard!
9/17 - rest day...semi-planned. Tomorrow and Saturday will have easy runs, with a 10-mile race on Sunday a.m.
9/18 - 4.37 miles; nice weather; hips and glutes were still sore from Wednesday's hill work
9/19 - 4.0 miles, easy run on a beautiful morning in DSM
9/20 - 10.13 miles; Capital Pursuit 10-Mile; GORGEOUS morning to run and super happy with my time / pace...wish every run could be like this!
9/21 - No run; had to go for my annual physical...turn my head and cough. It is nice not to hear "You should lose weight / exercise more / go on a diet" like I always used to.
9/22 - 4.44 miles; humid today.
9/23 - 5.01 miles of hill repeats with HM group...thankfully not as hard as last week.
9/24 - 4.51 miles
9/25 - No run today
Rough night with kids and (apparently) sick dog...little sleep, rough morning. 0 -
off to google- I like that thing- I had to go find a safety vest- I like the harness thing- i think I really want a flip belt b/c right now I use an arm band- and it's falling apart already (I've had it for what 5-6 weeks?)- well maybe more- whatever- it's falling apart- it's barely going to survive 12 weeks of training for this half.
But I like the harness thing- it's full reflection- and hi-vis is SO important. It always scares me when people say "I am nervous about running- so I dress all in black and run at night"
I've used it 3 times now and I like it quite a bit. The pocket won't fit your phone, but it will hold a small flashlight (I have a mile of dark wood to run through on my 8.5 mile run), goo, key, whatever. The bottom strap which looks like it should go around your waist actually rides higher...maybe an inch below my sternum. Seemed weird at first but when I wore it along with a hydration belt I was grateful because the two didn't fight each other during my run.
Last night when I ran in my compression shorts I ended up taking off my shirt because of the heat but left the harness on. I kind of felt like I was Sean Connery in Zardoz after that (don't Google it...you can't unsee that image), but thankfully it dark out.
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off to google- I like that thing- I had to go find a safety vest- I like the harness thing- i think I really want a flip belt b/c right now I use an arm band- and it's falling apart already (I've had it for what 5-6 weeks?)- well maybe more- whatever- it's falling apart- it's barely going to survive 12 weeks of training for this half.
But I like the harness thing- it's full reflection- and hi-vis is SO important. It always scares me when people say "I am nervous about running- so I dress all in black and run at night"
I've used it 3 times now and I like it quite a bit. The pocket won't fit your phone, but it will hold a small flashlight (I have a mile of dark wood to run through on my 8.5 mile run), goo, key, whatever. The bottom strap which looks like it should go around your waist actually rides higher...maybe an inch below my sternum. Seemed weird at first but when I wore it along with a hydration belt I was grateful because the two didn't fight each other during my run.
Last night when I ran in my compression shorts I ended up taking off my shirt because of the heat but left the harness on. I kind of felt like I was Sean Connery in Zardoz after that (don't Google it...you can't unsee that image), but thankfully it dark out.
oh that's a bummer- I need a pocket for my giant phone- I don't have a watch- so I use my phone for my GPS/Splits etc etc.
I can't run in my compression shorts- only b/c they are to short (like 4-6" inseam) which means my legs just get turned into ground beef- I run in 'fitted capris'- so mostly long compression pants. I love it- best thing ever.
I won't google- although I do love Sean Connery LMAO0 -
9/1 - 3.5 miles - way too many pushes on the snooze this morning!
9/2 - rest day walked the doggie instead
9/3 - 5.1 miles
9/4 - 10 miles last 2 were HOT HUMID and MISERABLE LOL
9/5 - rest day - cross country meet - Skip did great 24th in her division 23:37 no where near a PR but it was so hot and humid you could hardly stand to be out there to watch let alone run. Proud of my girl.
9/6 - 5.1 miles
9/7 - 5.2 miles of trail running - OMG we had so much fun!!! Skip wanted to practice trail running for her meets and folks gave me some great recommendations of trails to run. We went out this morning and had a blast. The first trail was marked as easy/difficult so it was some easy packed dirt and some gravel with harder roots and rocks to climb. The second was difficult and some parts were about 2' wide and quite a climb (for me LOL). We loved it!
9/8 - 5.1 miles
9/9 - 5.5 miles
9/10 - 7.2 miles nice slow pace this morning, just wanted to get the miles in. Still pretty humid (97%) but the temp was 69 so it was nice. Annoying little doggie chased me this morning and nipped at my heels, honestly people it's dark out keep your doggies inside so they don't get run over.
9/11 - 5.3 miles - cool 64 but humid 100% morning, but nice weather for a run
9/12 - xc meet rest day
9/13 - 2 miles - was going to rest, but did 2 miles at the lake to move my legs
9/14 - 6.2 miles - good night 46 degrees in Alabama in September who would have thought it!
9/15 - 5.4 miles
9/16 - rest day
9/17 - 8 miles - started off ugly and then got great and felt good. Negative splits the whole way...that never happens
9/18 - 5.6 miles
9/19 - XC meet - rest day
9/20 - 10 miles felt good the whole run (that never happens) every mile under 11 mins most were around 10:34 the last was 9:56 giving me a 10:33 overall pace. I'd have to check but that has to be my best 10 miler. Taking Skip to see US Women's World Cup team play Haiti this afternoon. Can't wait.
9/21 - 5.2 miles in the rain - well drizzly
9/22 - 5.2 miles
9/23 - rest day
9/24 - 7 miles
9/25 - 5.1 miles
111.7 of 120 miles
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kristinegift wrote: »
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?
Maybe check out the intermediate or advanced Hal Higdon plans? I based my schedule on the advance HH. But to be fair, I pretty much totally made up my own schedule this go-around. I didn't want to start a plan with my LRs being back to 8-10 miles because that's what my midweek runs are. So I'm not a ton of help in pointing you to the right direction. I mostly just browsed other plans and designed my own so I could keep my mileage between 45 and 60 mpw and adjust for my schedule and the types of workouts I wanted to incorporate, so maybe you could do the same?
Yeah, this is pretty much what I had to do. Unless you want to hire a coach to help you with a personalized plan you are stuck with the Hal Hidgeon type of plans which were designed for a generalized audience. None of them will fit you exactly. You either have to customize it yourself or hire a coach to do it for you. I think you are smart enough to come up with your own customized plan. I hear how you respond to others on the forums.
You have to identify your own weaknesses and be able to add in the workouts that are going to address those weaknesses.0 -
Sept 25 - 2.89
I don't think I am going to hit my goal of 40 as of next Wed, but I sure did have fun trying!0 -
9/2 - 3.36 miles
9/4 - 3.30 miles
9/5 - 7 miles
9/7 - 3.38 miles
9/10 - 3.0 miles
9/13 - 8.12 miles
9/16 - 3.25 miles
9/18 - 3.27 miles
9/19 - 9.54 miles
9/21 - 3 miles
9/23 - 3.28 miles
9/25 - 3.29 miles
OMG, will the runs get better ever again? Everything hurt today - my ITB was starting to pull, my ankle, my hip, I'm a mess. I think I need new sneakers, these are the same ones I trained for my last half for, so probably 300 miles on them now.
[img]http://tickers.TickerFactory.com/ezt/t/wzzWdl2/exercise.png [\img][/img]0 -
Ran 312 miles of my 300 mile goal as of date. There is another 5 days left, so I probably will rack up another 60 or so miles. 0
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@zekela - awesome job!!!
@7lenny7 - glad the boy is feeling better, their team sounds awesome. Poor Kody, we came home the other night to be same Macy, she hasn't had an accident in the house in 3.5 years poor baby.
@shanaber I love some jug handles!
@snha I like free beer! You need to be like Skip she talks to everyone at a race. I ran 2 races while she was out of town and everyone was like "where's Skip?".
@rogue024 you are thisclose! Don't you hate when you don't realize that and you look at your ticker and go UGH! and slap yourself in the forehead
@5beautifuldays good luck on the 10K you'll rock it
@juliet3455 just the name of that race scares me
@jorocka speaking of scared I hear people say that too, I wear black when I run at 4:00 am...ugh? Death wish?
@patrikc333 enjoy the visit with Dad. Hate the story on the rape, that is so scary. A friend told me last night his friend was mugged at our local outdoor mall yesterday at 1:00 in the afternoon. The world is screwed up
Everyone racing this weekend have a great race and I can't wait to hear about them !0 -
kristinegift wrote: »But to be fair, I pretty much totally made up my own schedule this go-around. [...] I mostly just browsed other plans and designed my own so I could keep my mileage between 45 and 60 mpw and adjust for my schedule and the types of workouts I wanted to incorporate, so maybe you could do the same?
Yeah, this is pretty much what I had to do. [...] come up with your own customized plan. [...] You have to identify your own weaknesses and be able to add in the workouts that are going to address those weaknesses.
Thanks for the feedback everyone. The way I'm wired, there is more probably more chance of me internalizing and following something I work up myself.
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@jorocka - check out the "running buddy" for your phone. I've had the same one almost a year now. They sell it in all sizes. As long as your shorts/leggings are not too loose it holds the phone very well. I noticed it has gotten kind of stinky and I don't know if it can be washed. So I just spray it with some of my spray for athletic clothes and I put a few drops of some patchouli oil on it and it's fine. They can smell me coming!
I wear lots of lights in my 4:30-5:30am runs. My knuckle lights, my "LightGUIDE Rechargeable LED Waist Belt LightBAND", and I seem to pick up free lights at the 5Ks for wrist that I throw on until they die out. But I know what you mean - the HS kids walk to the bus stop at 6:30 when I'm driving out of my neighborhood and they walk in the street in dark clothes. Scares the bejeezes out of me every time!
@stoshew71 - after you qualify and run Boston you can write up your training plan! We'd all be in!
@7lenny7 - I'm resisting the urge to google that. haha0 -
September goal 65 miles
9/1 3.51
9/2 3.35
9/3 rest
9/4 3.16
9/5 life day
9/6 6.19
9/7 a "I'm too darned lazy to move a muscle" day
9/8 snokeling 3 hours
9/9 3.15
9/10 3.34
9/11 3.35
9/12 rest
9/13 Hilo Bay 5k: 3.12, 2nd place in my AG
9/14 3.3
9/15 rest
9/16 6.06
9/17 lazy
9/18 3.48
9/19 4.01
9/20 1 hour of surreal snorkeling
9/21 3.52
9/22 6.30
9/23 3.15
9/24 Snorkel 2.5 hours Yellowtail Coris
9/25 4.59
Total 63.58
Ticker is my goal for 2015 and accumulation to date:
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Have run twice since I last posted. A 5 mile and a 3 mile tonight. It's looking I will beat my goal for the month
Getting dark pretty early in the UK now
But, if I run as soon as I get home at least I get to see the sunset! Looks like I will have to break out the Hi Viz like the rest of you guys. I did try to find a hi viz vest thing, that I see a lot of people wearing over their t-shirts, but the only one I found looked comicaly small on me. Kind of like a hi viz tie.
Why are sports clothes like 3 times smaller then regular clothes sizes?0 -
I'm in for 100! Let's do this0
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9/25 -- 1.35mi
Tomorrow I'm doing W4D3 and I've been going pretty hard all week so thought I'd do an easy stroll today.0 -
Date Miles MTD ------ ----- ----- Sep 01 5.2 5.2 Sep 04 9.1 14.3 Sep 05 3.7 18.0 Sep 06 5.0 23.0 Sep 07 3.7 26.7 Sep 10 6.2 32.9 Sep 12 10.6 43.5 Sep 13 5.0 48.5 Sep 15 5.0 53.5 Sep 17 5.0 58.5 Sep 19 8.0 66.5 Sep 21 5.0 71.5 Sep 23 6.2 77.7 Sep 25 5.0 82.7
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I'm a little behind in reading posts, so I'm jumping to the end to post my run for today but I'll come back later and read everything I've missed.
5.4 mile run in today. Planned for 5 miles but misjudged where I should turn around so I was about 3/4 of a mile from home when I hit 5 miles. So I decided to run up to the next light, which happened to be about 0.4 miles away and then walked the rest as a cool down.
Now I'm going to shower and change and go with a friend to a Dutch amusement park - yes you read that right, a Dutch amusement park located just outside Sasebo, Japan. Should be interesting.
ETA: I saw someone asked about where we all live. I'm currently in Sasebo, Japan. I'm American - grew up half in WA and half in CA. Joined the Navy after college and have lived several places since. This is my first time being stationed overseas and so far I love it - except when I get confused about the time difference between here and back home 0 -
@Stoshew71 Thanks for the sample week
@JoRocka If you are a weirdo then so am I. The world needs more weirdos.
@7lenny7 Looking forward to your 5K post race report! Good luck!
@GraceTheAwesome Welcome to the gang! There'll be a new thread in October, join us there too!
Didn't have a good sleep at all so cut my run short and did some impromptu farting, er, fartleks along the way. Running faster feels funny after so many slow miles this year, but funny good.
+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Month to date: 213.50 km Goal: 322 km / 200 miles (66% completed) +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Sep 25 11.66 km Farting around with fartleks on back of a poor sleep ugh 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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Sorry for the Long Winded Post, still on a race high,
At 11:00am I Managed to get the afternoon off work. 11:01 Registered for the Roots and Ruts 10km Trail Race.
http://racepro.ca/rootsandrutsrun/ ( I called it Rocks, Roots and Ruts in my previous post-me bad )
Drove for 2 hours to reach Grande Prairie, AB. Checked in at the Tent at the start area and grabbed my Bling Bag. Unfortunately being I was a late entry all they had were Medium Sugoi Shirts. Managed to Trade up to a Large with a Lady who was swimming in her shirt. Now just need to trade up to an XL as they fit a little small.
And yes it was Just Stupid Fun. The Trails were covered in the first batch of leaves to fall, lots of tree roots crossing at weird angles and weird little stumps sticking up. ( they had Spray Painted them all a Brilliant Orange - Green or Blue would have been better due to the Orange leaves ). No Mud hazards as it has been a dry fall. At the 4 km mark they had some trees blow down overnight. They cleaned them up and 1 more fell over just before the start, so a Hurdle now became part of the race.
Really only my 3rd truly "Organized Race" ( 322 Total Runners with Official Times ) and my second one with chip timing. 01:00:06.35 Placed 23 out of 108 in the 10km race ( actual distance per Strava/Map My Run = 10.8km ) and 2/6 in my age group. I was shocked because at the start I got trapped a little bit to far back in the pack and some 5km walkers and 5km Family runners were in the middle of the pack so lots of people to pass. I didn't realize it until the end of the race that I only had 2 people pass me. Based on my 6:02 pace per Km only 60 people had better pace times across all three distances.
Being I live in a major River Valley and run hills to get to flat land I absolutely Killed the Hills and did most of my pass's on the Hills or just over the Hills when People would be slowed down. Once I got past the 2km mark most of the Crowd was behind me then the slow catch up and pass process began without going to hard that I would Bonk out. racepro.ca/races/rootsandruts/2015oa_10.txt.
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 – 32.2 km to go
9/25 – 10.8 km – 118.6 – 21.4 km to go
Signs that "You might be an addicted Runner"
1) $60.00 Entry Fee
2) 2 hr Drive to Event Location
3) 1 hr Event
4) 2 hrs Standing around at Post Event Chilli Supper/Presentations
5) 2 hrs Drive back Home ( Total Time = 7 hrs )
6) Up until 1:20 the next day posting ( Bragging ) about the event.
7) People recognize you but you have no clue who they are or what event you met them at.
8) Ecstatic with a 23 place finish and a shirt that is to small.
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I agree - the other night running on the trails the number of people who had no lights or Dark Black Clothing and were popping up around corners was not fun.I just cringe- seriously- I drive down the road and people pop up and I'm like dude- please - wear something else- you're scaring me!!!
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