September 2015 Running Challenge
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@Elise4270 : I think we need a calendar: "The Women of Monthly Running Challenge"0
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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
409km/400, time to update goal to 500km
409/500
20k in heavy rain today
funny, not really bothered by the rain, plus satisfaction in being out there against nature at 4am while others are still sleeping
annoying, as the status of footpath is terrible, my feet became 2 piece of marbles thanks to potholes everywhere, there was really no point to try to avoid them and I think at a point I even splashed my face, some where a good 15cm deep
apparently my right ear gets bigger so right earphone doens't fit after 10k
- it was really nice to listen to my steps on the paddles of water and the noise of the rain, really relaxing
I think it's also time to retire my ravenna 5, I use them as a third pair but 1644km are too much and they hurt me now, there is something wrong with the sole - will miss them, my first proper fitted pair of shoes, never had a problem, many memories.....love them and don't want to throw them away
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pearshapedmum wrote: »8 miles for me on sunday in 1hr 16 mins. 46.5 miles in total. Slow and steady!
downside - I knew I shouldn't have increased the mileage to that much yet, and now I have broken myself. The back of my knee in the centre is pretty sore now and is uncomfortable to walk on/extend/bend! (tendonitis?) I hope this doesn't put me out of action for too long
Take a week with reduced mileage and more rest than usual. Then see if the following week you are able to come back stronger.patrikc333 wrote: »10k yesterday, and more importantly marathon today
btw, I don't drink anything, today I run for about 4 hours, and not felt like drinking at all, anyone else like me (that obviously live in a warm place, ~18C today)?
and what is your opinion about "the wall"?
Congratulations on your marathon experience. Well done!
Check this link out concerning "the wall". The science of bonking:
http://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion
thanks - really informative
it made me actually a bit more relaxed - I neither drink anything nor have a carb load before a long race, so reading it's something not so "stupid" made me a bit more confident
cause I'm concerned training is going well, but actual race will be a disaster, for 2 reasons
1) my long long training runs are done at a park where I do different loops, so my brain breaks down the distance - race will be not with loop
2) I never bothered to follow any training, I simply run and see how it goes - lots is said about nutrition/hydration, not having anything to drink during a marathon seems silly to me, but I really don't feel like having anything, so don't want to force myself in changing my routine
This said, I was also wondering about the famous wall, as I haven't experienced anything like this so far, but at the same time I'm worried the first time could be during race day0 -
Ladies, how do you go on when you need the loo when out running. Sorry to be gross but I had to come home today because of this. I run in a built up area with some woodland paths but wouldn't risk just 'going'..... any ideas. ....you men have it sooo easy0
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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
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@kristinegift
thanks - it's definitely a mental game, it is so annoying when I struggle to run the initial 5k out of 30k but I can run 20k out of 20k with no problems
my best trick is to be into the music (people at the park prob laugh at me but I don't care) - listening and singing helps me a lot, but I'm in that mood very rarely, so that damn inner voice "stop - go back home - go to bed - why do you bother" starts to talk to me and it's difficult to kill that annoying part of myself
for the nutrition side I think it's up to everyone needs, I trained myself to have nothing so far0 -
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
Did you ever have one of those days where it feels like you're cruising and then you look at your pace and realize it's more of a crawl?? Last night was one of those nights - I was out of breath, felt like I was exerting tons of effort, only to see my pace was about a minute/mile slower than usual. Craziness.
[img]http://tickers.TickerFactory.com/ezt/t/wzzWdl2/exercise.png [\img][/img]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 - rest day … I keep telling myself… rest is when you make improvements.
9/21 - 3.65 miles + cycling class
Lol - let's get the guys involved too.@Elise4270 : I think we need a calendar: "The Women of Monthly Running Challenge"
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Forgot to post my run yesterday. Just a slow and steady 2 mile run, but it felt good and the temp was a little lower which was nice. Back up today so glad today is a rest day. It's supposed to rain tomorrow so I'm hoping that will bring it back down and I can run outside without it being too warm.
Not sure I will hit my goal for the month, but if I don't, that's okay - there's always next month
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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 while watching Bob's Burgers; felt really nice to take a load off my feet. Didn't go as high intensity as I normally would if I biked in the afternoon, but sometimes we just need a really, really, REALLY easy day
144.3/2000 -
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
Yayyyyy I hit 50 today! 8 more days to go. It will be really tough to make my goal this month, but I'm thrilled at the progress I've seen in just a few weeks.
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skippygirlsmom wrote: »Update on *kitten* woman with the kid in the stroller. I'm sure some of you will remember about the woman and man pushing the stroller in the dark a few weeks back and the woman called me a *kitten*. Well Sunday we came face to face during my run and she was running, so I'm going to say this and don't anyone get mad at me I want you to have the full picture. She's a very heavy woman, and is barely shuffling her feet along, but I see her coming (realize who she is) and all I can think is DAMN GIRL GOOD FOR YOU!!! As she gets closer I realize she now recognizes me and I give her a thumbs up and say GREAT JOB! as we pass, she grunts something. I honestly think she was shocked at my kind words and couldn't reply LOL She said "wait" and stops. I turn around and she says "I want to apologize for what I said, it was wrong and mean and here you are now giving me encouragement". I said it's fine I didn't give it a second thought. She looked at me and said "I'm so uphappy with myself and I take it out on others". I told her listen I was 60 lbs heavier than I am today just 18 short months ago, it didn't take me 1 week to gain it and it didn't take me a 1 week to lose it, it takes time, dedication and confidence that you can do it, by being out here you are showing the confidence. You'll get where you want to be, just remember it takes time. Then I told her if she wants a running partner to let me know. She smiled and said thanks so much and off she went. I guess everyone has their bad days. Or she heard I'm from Jersey and is scared of me LOL
This is THE BEST story. Thanks for sharing.
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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.
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Date Miles today. Miles for September
9/1 10.5 miles - 10.5
9/2 6.6 miles - 17.1
9/3 9.5 miles - 26.6
9/4 6.85 miles - 33.45
9/5 20 miles - 53.45
9/6 REST DAY
9/7 10.4 miles - 63.95
9/8 10.25 miles - 74.2
9/9 7 miles - 81.2
9/10 10 miles - 91.2
9/11 6.5 miles - 97.7
9/12 21.5 miles - 119.2
9/13 REST DAY
9/14 10.5 miles - 129.7
9/15 10.5 miles - 140.2
9/16 6.35 miles - 146.55
9/17 10.1 miles - 156.65
9/18 6.3 miles - 162.95
9/19 20 miles - 182.95
9/20 REST DAY
9/21 10.6 miles - 193.55
9/22 10.5 miles - 204.05
Tempo Tuesday with my Bruegger's running group: Total: 10.5 mi in 1:27:32 // Warm-up 2 mi in 17:23 @ 8:40; Tempo 8.5 mi in 1:10:09 @ 8:16 with 6x 30 sec strides -- Laps of 8.5 miler: 7:09, 7:17, 7:38, 8:27, 7:38, 9:21, 8:55, 8:41, 4:59 (last one was only .5 mi)
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I think every lady on here should throw there names in, all though the competition is pretty strong with @skippygirlsmom and skip.Womens running is having a cover contest.... Some awesome ladies here might look good on that cover! I, of course, entered... Lol!
https://www.etsy.com/listing/204303227/hooded-cape-cloak-for-women-in-black?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=cape&ref=sr_gallery_5
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Womens running is having a cover contest.... Some awesome ladies here might look good on that cover! I, of course, entered... Lol!
https://www.etsy.com/listing/204303227/hooded-cape-cloak-for-women-in-black?ga_order=most_relevant&ga_search_type=all&ga_view_type=gallery&ga_search_query=cape&ref=sr_gallery_5
This took me to a site that allowed me to buy a hooded cape.
Did you mean this one?
http://womensrunning.competitor.com/cover-runner-contest
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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.
August: 66.23 of 75 miles
September 54.46 of 104.5
Officially missed 9 miles of running this month- one 3 miler- and my 10 K.
I don't understand though why that would put me so far behind for Septembers goal unless I didn't log mileage or I was dreadfully off on my original mileage goal.
Total Half Training Mileage
159.52 of total 225
@skippysmom that's a wonderful come full circle story- glad to hear it!! Super happy you had a positive impact after being so unfairly accosted.0 -
@7lenny7 Family, beer, wine, a good run. What more can you ask for. :-)
Good luck on your running form.
@mwyvr That's one of my favorite movies. I love silly comedies.
Run awayyyyyyy!
@patrikc333 - There is a diminishing rate of return concerning the glycogen deficient training.
In a phase of training, you can gain big benefits from this type of training. But as the block of training continues in this state, the gains you make decline as performance declines at a larger rate. If you read that article carefully they tell you not to run every training run this way. At a certain point, you will get more out of the run by providing yourself enough fuel to power an intense workout for even bigger gains. You can google "train low race high" for more information on this.
Early on in your training you will do long runs in a glycogen deficient/depleted mode to shock your system to adapt. It adapts in 2 major ways. First, it forces the body to produce more enzymes that allows the breaking down of fatty acids so it can be used as fuel in the Kreb's Cycle. Second, it forces your body to produce even more muscle glycogen.
Now when you are getting closer to race day, you will begin to run your long runs fully fueled and practice your refueling strategy. Being fully fueled will allow you to get more out of the glycolysis process which proceeds the Krebs Cycle. This means you should be able to train harder. As you refuel, you are partially refeeding the glycolysis process. Now why should you do this?
If you are training for a marathon, or any race that lasts more than 2 to 2.5 hours; your body cannot store enough glycogen to make it past this far. Priming the body to use fat for fuel will supplement any glycogen lost during the early parts of the race. But that means your pace will have to drop as you get near the lactate overload. Also, your brain will play mad tricks on you. As glycogen levels drop, your brain will over-react by sending signals to your muscles to slow down to preserve as much glucose for the brain. Remember, while your muscles can use fat for fuel, your brain still requires glucose for energy. The article even said that just swishing your mouth with something sweet like Gatorade then spitting it out will trick the brain to think that more glucose is on the way, thus those signals to slow down go away temporarily. But the more you can supplement glycogen lost through refueling, the better you can perform.
Refueling requires almost as much training as your running. The more that you can practice that, the better you can manage energy during the race. To make a long story short, some glycogen depleted training is good to stimulate more glycogen production and fatty acid metabolism, but there is a deminishing return on this type of training. Refueling is also important to train before a major race lasting more than 2 to 2.5 hours. Carb loading starting 2 days before a major race, makes sure that your glycogen levels are at there highest coming to the starting line.
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Did you ever have one of those days where it feels like you're cruising and then you look at your pace and realize it's more of a crawl?? Last night was one of those nights - I was out of breath, felt like I was exerting tons of effort, only to see my pace was about a minute/mile slower than usual. Craziness.
I think it happends to the best of us. We all have good days and we all have bad days. Just stick with it and don't let those "bad" days haunt you. Your performance on race day can never be defined by 1 single good run or bad run. It is a sum of all the hard work you put in over a span of time.
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