September 2015 Running Challenge
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Interesting- I'm willing to give it a shot- although- not sure how committed I am now- since the next goal is a powerlifting meet- so i'm not sure how much fasted running I'll be doing LMAO.Cake/ice cream fueled runs are the best- I tend to run fasted though- I just really don't like anything in my system.
Being said- i'm off to google nunn tablets.
Thanks @skippysmom - I feel significantly better today- I'm quiet positive it was just a lack of real fluids- I had 1 bottle and 2 small glasses of wine during the day (2.5 hrs between wine and run) and I think the lack of water plus the wine really just over all did a number- but I think the carb loading starting wed was a success- I remember distinctly feeling pretty solid around 9 miles- I was slower b/c I couldn't effing see the rocky trail- but I FELT good.
I honestly didn't feel really ill till well after I got home. So- I think just water.
I'm good today!!! Trying to hydrate up some... little stiff for sure- but across the board totally good.
Speaking of running fasted, I looked into this and what to do to prevent protein breakdown. What i found is BCAA's help. I drank a BCAA powder mixed in with water before a fasted run. (I am not sure if it helped that much or if it was a placebo- but I may need to go back to it since I noticed soreness that is progressively getting harder to recover from - which I didn't notice when I was taking it). The BCAAs provide enough amino acids to prevent protein breakdown during a fasted run, can actually spurn muscle recovery, and has very little calories. I got 2 tubs from Vitamin World. I went through one tub already. Then stopped. I need to work on that second tub now. Warning: This stuff is not the greatest tasting stuff on the earth.
But- I definitely noticed how stiff I get- not so much sore- just stiff- but I know the BCAA's can help- interesting combined with fasted running what it could do- My friend has a vit store- I'll go over there and get some when I get a minute.
creatine makes me violently nasueaous- so I'll have to be careful to not get any with that. Seriously- sick for hours- it's the worst feeling ever thinking you're going to be puking but never do.
I'm with @Stoshew71 on the bcaa's. I love them. I bought some a while back but didn't notice at the time they had creatine also. I like creatine just fine, but it makes my stomach angry... Monster amino by cytosport is my fav. Taste is eh, not great, not horrible. I really should get more. They really do help with endurance.
that's awesome!! something fun to go do AND get some walking in.@ACSL3 How was the dutch park?
It was amazing. Think Dutch landscape with tulips and windmills, but in the middle of Japan with kanji written everywhere. The only "ride" per say was the Ferris wheel, but they had different areas with different themes - a shopping area, music area, adventure area with mazes and such, a garden area with the Ferris wheel, a food area, etc. They have a river with a boat you can ride from one end of the park to the other. At night they had fireworks and lots of the buildings were all decorated. If you rode the boat at night there was an area where music played and the lights in the water were timed to look like it was "dancing."
I'll have to go back again. They have season passes and a discount if you live nearby so it wouldn't be too expensive to have a year-long pass. I hear they do a lot of decorating for holidays so I want to go on Halloween and during the Christmas season.
I have a fitbit and between the run and the park I got >30,800 steps
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@stoshew71, I see that BCAA also comes in capsules. Any reason not to take those and avoid the bad taste?
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@stoshew71, I see that BCAA also comes in capsules. Any reason not to take those and avoid the bad taste?
I looked at a few- I may go that route. Some didn't have many AA's, some had a lot. So much easier to grab a capsule. Thanks for the info..0 -
@stoshew71, I see that BCAA also comes in capsules. Any reason not to take those and avoid the bad taste?
I guess I never gave thought about the capsules. I only saw the mixes in VW. I defer on this. :-)0 -
@stoshew71, I see that BCAA also comes in capsules. Any reason not to take those and avoid the bad taste?
OK, did a quick search and found some things:
Powders are far more cost efficient, and the dosages are typically better. With capsules, it generally takes a large number of caps to get an adequate amount of BCAA's.
Assuming you get the adequate amount of BCAA's in capsules, then there should be no difference between capsules and powders - the trick is to get an adequate amount at a price that makes it worthwhile.
http://forum.bodybuilding.com/showthread.php?t=870038
No difference. Tablets are easier because you don't have to taste it (unless you get something like the BBW Excel mix which hides the flavour) but generally cost 2x more. Flavoured powder is a good half way ground and in theory could be better (since a powder is easier to digest than a compressed tab).
As ever powder represents better value but powder mixability is poor, leucine being the main culprit it tends to float and attah to the sides of the beaker.
More economical and dont have to swallow 20 odd tabs.
For BCAAs capsules are more popular because of the taste - to mask it you need a lot of sweetner. Most BCAA-based powders I've seen are xtend clones and contain glutamine and citrulline in addition to the sweetners - not necessarily a bad thing but something you should be aware of.
Be careful if buying tabs/caps that you are getting a good dose for your price as some are cheap per tub, but you need to take 10-20 caps to get around 3g of BCAAs - not ideal!
i prefer flavoured powders... necking horse sized tablets is not great fun every day
Agreed, esp if you want a decent dose. Nice to swig as a morning drink or the like whenever through the day to add the BCAA's in. Generally the drinks taste pretty nice and when you drink the stuff nearly every day it helps.
http://www.muscletalk.co.uk/BCAA-tablets-of-powder-m4475820.aspx
https://www.youtube.com/watch?v=_UUhIunwA-M
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Getting intrigued by all this BCAA talk. Not sure I need it, but if it cuts down on aches/pains and aids in recovery, it sounds appealing.
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.
9/26 - 11.39 miles with HM group. I felt horrible, total slog. Stomach hurt / cramping the whole time.
9/27 - 3.0 miles. Again, just felt awful. Yuck
9/28 - 5.05 miles. Finally felt a little better. Not sure what is up with my gut while running the last three days.
9/29 - Another unplanned rest day. GI distress plus really tired. So, slept in a little. Still not sure what is going on in my gut.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
9/24 3.25 at 11:50
9/25 Rest day, due to nasty head cold
9/26 Race Day! Still sick, but determined. I did 6.25 miles at 12:49 average, which is not terrible for a really challenging (to me) trail run. My splits were 10:20, 10:54, 14:10, 14:05, 14:09, 13:33, and 11:31. You can probably tell which parts were on the road, lol.
9/27 Rest day
9/28 3.5 on the treadmill at 11:17 (did a whole mile at 10:00!)
9/29 3.0 on the treadmill at 10:49 plus strength training
9/30
Goal: 75 miles
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Getting intrigued by all this BCAA talk. Not sure I need it, but if it cuts down on aches/pains and aids in recovery, it sounds appealing.
I took BCAAs in the morning before my run because I don't eat much if at all. Working out (running) in a fasted state could cause muscle breakdown. Taking a BCAA supplement just before a run sends the most essential amino acids very quickly into the blood that will thwart this muscle breakdown and will actually stimulate new muscle growth in your body.
Hopefully all of the following will help you make a decision in whether to take BCAAs or not.
https://www.youtube.com/watch?v=jdUSW70HarM
https://www.youtube.com/watch?v=ca9eaR7L_4E
What are BCAA (branched chained amino acids)?
Well just like carbohydrates break down through digestion into smaller simple sugars, the protein that we eat break down into what we call amino acids. The body will use different amino acids that we get from protein for different purposes. BCAAs are specific amino acids that have specific uses for the body. When BCAA supplements are taken in, they are ready to be absorbed into the blood immedietly. (Just think of starches like whole grains verses eating table sugar.)
When you eat a protein, the body will use 20 different amino acids to do the functions it needs them for. Of the 20 amino acids that can be found in protein, 9 of them are essential (meaning the only way you will get them is through diet). The other 11 can be manufactured by your body using other substances found in the body. We call these 11 AA's, non-essential amino acids. Some protein sources are considered complete or incomplete. A protein source is said to be complete if it contains all 9 essential amino acids. All animal protein (meat, eggs, diary) are considered complete. Some vegatable sources are considered complete as well, such as soy. Most vegetable protein is incomplete. When you take 2 incomplete proteins so that together they provide a complete source, we call these complimentary proteins. Eating rice and beans together are complimentary.
BCAAs are special essential amino acids. Specifically: Valine, Leucine, and Iso-leucine (you can only get them by eating them). They get their name by their molecular structure. They look like a chain of molecules that branch off. BCAA's act as nitrogen carriers which assist the muscles in synthesizing other aminos needed for anabolic muscle action. In simpler terms, it is a combining of simpler aminos to form a complex whole muscle tissue. BCAA's are also excellent anti-catabolic because they can help prevent protein breakdown and muscle loss. So they preserve your muscle tissue if you are working out in a fasted state, or trying to loose weight by going into calory deficit.
https://www.youtube.com/watch?v=N_oBjjJ99R0
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Hit my target for the month with a rainy mid-day run, so off to the gym later to work on my swimming/biking mileage. I'll do some speedwork tomorrow, but will fall 1 session short of that goal. Still, I should be about 10 miles over my mileage goal so I'll call the month a win. Hoping to avoid a rain-out tonight, resulting in a double-header tomorrow vs. St. Louis, but we'll see what happens.
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 treadmill GPS watch test - 10, 8, 6, 10 pace)
9/23 - 4 miles
9/24 - 4 miles
9/25 - 6 miles
9/26 - 5 miles
9/27 - 7.5 miles (fast pace run + recovery run)
9/28 - 9 miles
9/29 - 8.5 miles
Total: 152 miles, 3 speedwork session
Goal: 150 miles, 5 speedwork sessions
Remaining: Done w. distance, 2 speedwork sessions0 -
@Stoshew71 - Thanks for all of the information on BCAAs. I had never heard of them before either but will look into it. I try to use protein powder sparingly but I would consider this if it will help with muscle recovery and even building muscle.
@ACSL3 - the Dutch park sounds amazing and a place that would definitely warrant another visit or two or three!
@patrikc333 - your sunrise sounds gorgeous! We had one here yesterday that was so pretty too. I worked for years in an office with no windows (data center building) and it was miserable! For the last 8 years about, I have worked from home and it is wonderful on so many levels! I could never go back to going into an office every day, never.
@ddmom0811 - I have never formally carbo loaded but I am very careful about what I eat the few days before a race. Also RunnersWorld has a pretty good article on how to taper for a half starting two weeks before - http://www.runnersworld.com/race-training/how-to-taper-for-your-first-half-marathon
@Elise4270 - I think you need to have that pizza!
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
09/25.....0.00...104.09
09/26.....4.85...108.94 - Fast tempo run to make up for it not being a long run
09/27.....7.38...116.32 - slow short and easy that turned into more
09/28.....3.91...120.23 - GOAL! + Agility
09/29.....5.27...125.50 - + Strength Training
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@shanaber and anyone else considering BCAAs. If all you want is muscle recovery and muscle building; generically speaking all you really need is a good amount of protein and you can get that from enough of regular foods. Protein powders are used to supplement it when you feel you don't get enough from food alone. I like to mix protein powder in with milk after my morning run because the Whey protein is quick absorbing, and I am normally not a big breakfast eater. So I get a good amount of protein in the morning before I have to get ready for work. My particular protein powder also includes some BCAAs.
BCAAs are really good if you are working out (and this includes strenous runs) while you are in a calorie deficit mode (cause you are trying to lose weight) or run in a fasted state (like me- I get up in the morning and eat pretty much nothing and go out and run). The BCAAs protect the muscle you have in this case and the BCAAs will already be absorbed by the body by the time you are done with your run, so you get a head start on recovery.
Otherwise, you can drink a regular protein powder drink, or eat some protein after you get done with your run for recovery. The thing about protein powders (most importantly the Whey kind) get absorbed quickly. So that protein goes into your body to start recovery right away. Regular food takes a little longer to digest and absorbed. BCAAs are even faster than Whey protein, but you only get those 3 specific AAs (although some products do add 1 or 2 other AAs in as well). Rememeber, your body needs all 9 essential AAs, so complete protein is still important in your diet whether or not you use BCAAs.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.
26/09 - Rest day - visiting my parents
27/09 - Rest day - still with the folks
28/09 - Gym workout tonight - doubt I'll have anything left for running afterwards
29/09 - A long 7.63 km with my run buddy this evening.
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@shanaber thanks for the congrats
@karllundy thanks, it was awesome
@Stoshew71 would not have been possible without your advice, really!
@rogue024 Thanks
@juliet3455 thanks, it actually was the fastest I ran since i started training
@7lenny7 thank you—your advice was definitely behind the success
TODAY’s RUN: I was doing Bridge-to-10K W11D1 and now I get it, more so than ever—I could have kept going and going, my muscles were relaxed, my breathing was comfortable, I was enjoying the run—steady pace with what seemed as limitless energy. Amazing and strange! I stuck with the program and its plan though, just to be on the safe side. Wow, I think I am discovering running!
9/1 rest day -- elliptical
9/2 4.2 miles -- wasn't that easy for some reason, but done!
9/3 rest day -- elliptical
9/4 3.17 miles -- that was probably the most difficult run since I've started seven weeks ago. The humidity was so defeating and soul crushing!
9/5 rest day--too hot/humid, elliptical
9/6 rest day--too hot/humid, elliptical
9/7 3.32--running again!
9/8 rest day -- no workout
9/9 3.52
9/10 2 -- decided to run two days in a row for first time
9/11 3.18 -- another day of running (three days in a row)
9/13 3:11 -- took a day off bc of heel pain (did elliptical though) -- fasted 5K: pace 9:51/mile.
9/14 4.51
9/15 4.12
9/16 rest day
9/17 4.75
9/18 rest day (elliptical)
9/19 4.35
9/20 4.56
9/21 rest--elliptical
9/22 5.25
9/23 rest day
9/24 2.8 -- last run before my 5k race on Sunday
9/25 rest day
9/26 2.6 -- small run with some sprints, getting ready for the little 5k tomorrow
9/27 3.11 -- 5K race.
9/28 rest—elliptical
9/29 5.01 — beautiful run, love it.
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9/29 -- 2.04mi
Very brisk walk. Probably will be taking tomorrow off as it's supposed to rain all day and I don't have a rain cover for my stroller yet. Hopefully there will be a moment of clear skies so we can get out and do week 5 day 2.0 -
@shanaber thanks for the congrats
@karllundy thanks, it was awesome
@Stoshew71 would not have been possible without your advice, really!
@rogue024 Thanks
@juliet3455 thanks, it actually was the fastest I ran since i started training
@7lenny7 thank you—your advice was definitely behind the success
TODAY’s RUN: I was doing Bridge-to-10K W11D1 and now I get it, more so than ever—I could have kept going and going, my muscles were relaxed, my breathing was comfortable, I was enjoying the run—steady pace with what seemed as limitless energy. Amazing and strange! I stuck with the program and its plan though, just to be on the safe side. Wow, I think I am discovering running!
Awesome news! Congratulations!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 Sep 26 8.1 90.8 Sep 27 6.4 97.2 Sep 29 5.2 102.4
Wooosh! That's a wrap for September!
Congratulations to all Running Challengers!!
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@snha - Oh yeah, you are hooked! Awesome!
@shanaber - Well, I wasn't planning on carb loading until I read on the info on here and then decided I'd try it! Thanks for the link. I had never heard of BCAAs either.
@vandinem - good job!
@ohhim - good job also! I saw you do the biking challenge also. I bike a lot, but don't have time to start another challenge! There's a cool weekend of biking in Mount Dora in a week that I think I'm going to sign up for. There are all kinds of distances from 12-100.
@Stoshew71 - thanks for those videos - very helpful. As usual! I learn more from you than Google!
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Was introduced to a trail on our Sunday Group run that due to my Face Plant I didn't get to complete. On the West side of the River Heading North along the Railway Tracks following a twisted web of ATV Trails towards the Railway Trestle. So drove across the Peace River bridge and took off running. Lots of little hills, some long and sweet, others short and steeeeep. A slow 7.7 km in 53 minutes - to many viewpoint breaks and picture stops, but a really nice variety of terrain. A great view of the Trestle ( https://www.google.ca/maps/@56.268976,-117.3074971,611m/data=!3m1!1e3?hl=en ) and back towards the area where I live.
Will have to get back in here when I am not limited by Daylight - Not an area that I want to run with a Headlight - to many loose rocks and trees hanging over the trails. Nothing like having a shoe roll out from underneath you on a rock or getting slapped by a tree to destroy a good run.
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
9/25 –10.8 km – 118.6 – 21.6 km to go
9/27 – 8.3 km – 126.9 – 13.1 km to go
9/28 – 5.1Km – 132.1 – 8.0 km to go
9/29 – 7.7 Km – 139.75 – 0.25 km to go
0.25 km from Goal. Darn I needed to keep going just a little further and would have reached Goal.
Sounds like a good excuse for a run tomorrow.0 -
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!!!
9.27.15...11.39..1:45 Long long weekend for me- work Friday night- 2 hr class Saturday- up early to teach- more class- and then we hosted a sewing circle since we are prepping new costumes. I didn't get home till 4:30- recouped and got back in the car to drive to Princeton to run my 11 by 5:45- started running around 6- so I didn't finish till 7:45- which meant- with all the cloud cover it was hella dark. I felt mostly pretty good- I made a solid attempt to carb load the last 3 days- I think it worked- minus the wine/water issue. I didn't actually eat very well so I felt a little nauseous the first 2-3 miles. But I settled down and really I felt really good and I think my splits were quiet solid.
9.29.15....3.07...28- super slow tonight- couldn't hit my stride- was insanely humid and muggy and I felt like I couldn't stand up straight. just OIY.
super drizzly and rainy. just not awesome. oh well
August: 66.23 of 75 miles
September 77.2 of 104.5
Total Half Training Mileage
182.26 of total 225
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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
9/27 - 2 miles
9/29 - 2.2 miles
September: 38.5 of 35 miles completed
I wasn't going to run today but I really wanted that bread pudding lol. So, out for a night run I did!0 -
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 an "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
9/25 4.59
9/26 rest
9/27 too busy hostessing 40 people at our annual Oktoberfest
9/28 4.02
9/29 4.02
Total 71.62
Ticker is my goal for 2015 and accumulation to date:
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@Stoshew71 - I run fasted in the mornings primarily because I can't tolerate anything in my stomach when I run. So I would worry my stomach wouldn't tolerate it if I need to have it before I run. I do sometimes use protein powder in the morning after my run when I know it will be a while before I can actually eat something because of work/meetings. I also have it occasionally at night after a hard day of running and strength training workouts. I use Cytosport that has 6g of BCAAs - not huge but maybe enough?0
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Congrats to everyone making their goals, or giving it a go.
Disappointing run today, cut it in half as I never got the buzz I normally feel after 4km and by 7km it just felt like I was plodding. Yet even so there were nice moments and the best part was near the end where I ran up a steady incline for 1+ km near threshold and it felt great, but not great enough to make me do a second loop! ;-) Always another day.
I'm definitely not making goal this month - too many life disruptions - but am not altogether unhappy with 250+km (depends on Wednesday's run... might be hiking instead). October I'm certain will be the month I finally hit 200 miles / 322km.
+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Month to date: 247.17 km Goal: 322 km / 200 miles (76% completed) +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Sep 29 11.03 km Cut 22km run in half, feeling off although last 1.5km up hill felt great Sep 28 ----- Feeling off. Sep 27 21.81 km Supposed to be a slow run, not slow enough Sep 26 00.83 km Fooling around on the track with the soccer team 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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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
26/9 10k
27/9 35k
28/9 13.1 miles
29/9 10k
30/9 20.3k
558km/500
nothing special today, I felt a bit tired but nasty inner voice was quiet, so no big deal
still meeting lots of small young foxes, playful and curious, and lots of cats as well! always a bit concerned though as they run in the middle of the road, and you know people are *kitten*, some might try to run them over on purpose
so that's it, goodbye september and welcome october, i'm satisfied with my mileage, ~ 347 miles, I did increase a bit my week days runs, and also trained for my marathon, many good moments and some lows, but definitely more ups
I feel fitter and that my body can start to think about even longer distances (I do prefer distance to pace, even though I should start to do some proper speed training), mentally is tougher and as said I don't know if I'll be able to a marathon without loops like I do in training, but I have to admit that I cannot stop and I keep increasing my efforts. Good for a side, as I love new challenges and running is giving me lots of good moments and keeps me happy, but for the other side I need to be careful it doesn't evolve in something I cannot control anymore0 -
last week I posted about some pain in the back of my knee after my longer run (8 miles). I had a couple of days rest from running and strength training and it disappeared - my next short run was fine. This sunday I did the same route again of 8 miles (3 mins quicker!) and the same knee pain set in. I have brought this on myself. it seems to be hanging around for longer this time so I will have to wait til it is completely gone before I resume running, then knock back from 8 to 5 miles I think. On the plus side, I have already met my target for the month :-) downside - I wanted to be able to comfortably run 10 miles by Christmas........0
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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
9/25: Rest day. Hallelujah.
9/26: 6 miles including a 5k race (new PR: 22:28!)
9/27: 15 miles
9/28: 5 miles recovery
9/29: Rest
9/30: 7 miles
By the skin of my teeth... I made it!
201/200
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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
9/26 - 34 mile bike ride
9/27 - 59 mile bike ride
9/28 - 3.3 Tapering…
9/29 - rest
9/30 - 3.4 … tapering … last run before Sunday’s HM. Not a great run, but still glad I did it.
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I finally unpacked my Garmin from storage. Think I'll be joining the October challenge
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