September (2016) Running Challenge
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1TheQueenB wrote: »Unfortunately I haven't run yet and today is already the 4th! I ate too many sweets two days ago and my stomach hasn't been right since. Hoping that I'll feel up to it in the morning and will get back on track!
I bet a run will set ya right
I think you are right!!!0 -
It was a beautiful morning for a long run, partly cloudy and 67F when we started out and maybe 70ish when we got home! I wanted to run the big hill that is sort of nearby and I did - I just should have arranged my run to do it earlier than mile 9 though! The hill isn't long, maybe a half mile up to the top, but it is steep. It starts slowly and then goes up dramatically with a 9-12% grade and 100+ foot change, so it is definitely a challenge. I ran up and over, down the backside (considered stopping at Starbucks at the bottom
but turned around and went back up and over. My pace was pretty easy although my HR was high most of the run. The first 8 miles were all around an 11-11.5 pace, as were miles 10-12. The hill and the last 2 miles home were much slower at over a 12 min pace. By the time we were almost home my legs had nothing left and my heel was really cranky. I wore my old (retired) Altras to see how my heel would do and it was fine until I was running back down the steepest part of the hill. I could see it in my time graph because I was surprisingly slower coming down that part of the hill than going up it!
I am ordering new shoes tonight, most likely another pair of Altras. My Skoras have too many miles on them (600 on one pair and 700 on the other) and the company is out of stock until later this year. Apparently they really underestimated demand. I am hoping new shoes will help my heel issue.
Date.........Miles........Total
09/01.......5.23.........5.23 + Strength training and Rally
09/02.......4.67.........9.90 - SLOG Run
09/03.......0.00.........9.90 - Rest
09/04.....13.87.......23.77
Upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!)
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon3 -
@MobyCarp congrats on your age group win!! Sounds like a challenging course. Great running weather.
8/4 - 2.3 miles squeezed in
I was planning on a run in the morning but got caught up in cleaning my house (which hasn't happened in a long time so I didn't want to stop my momentum). Finally finished and then realized I needed to hustle to make it to an afternoon wedding so did a relatively short run. Lots of people out on the trails today enjoying the beautiful long weekend.
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Sunday is supposed to be long run day. I didn't wake up in time to avoid the heat and felt sick, so I didn't push myself to the full time this week, but I did make sure to at least get in 6.3 miles.
9/1 6.3 miles
9/3 6.2 miles, split into two equal runs as I started out way too fast.
9/4 6.3 miles
@Orphia Thank you! I got into running in 2014.
@_nikkiwolf_ Thank you!1 -
September goal.....run/jog/prance
9/1 3.12
9/2 4-ish (technology malfunction...)
9/3 strength/core training
9/4 3.18
Total 10.30
Upcoming races:
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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Congrats @MobyCarp on your AG win.
Here is a rant about wimpy ultra runners who love to rant.
http://midpackzach.com/wimps-and-whiners-kindly-*kitten*-off/
The actual url won't work because mfp *kitten*ed it. I think that is funny. lol
just replace *kitten* with the f word or hit quote for the actual correct url.1 -
2.3 miles today, I'm slowly getting back into running again. 6.7 miles in total so far, 23.3 miles to go 2
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katharmonic wrote: »@Orphia I was going to say to enjoy your taper - but then I saw that tapering is not cool any more
My coach's plan calls for a 2-week taper before my half, which consists of running shorter and easier base runs 5 days of the week in the first week of taper and a 75-90 minute long run. Then the week before the race, short base runs on Sunday and Monday, a "sharpener" on Tuesday (1 x 3 minute hard effort), off on Wed and Fri, short base on Thurs, very easy 15 minutes the day before the race.
@katharmonic Thanks! That taper sounds pretty hard!My mile splits reflect the character of the course. The first three miles are on asphalt, with minimal elevation change. (Miles 1 to 3, 6:46, 6:44, 6:54) Then comes the gravel road, up a bit before the monster downhill. (Mile 4, 6:28) There are some minor rolling hills on the gravel, during which I have to gain 200 feet or so; then a minor climb on less than a mile of asphalt. (MIles 5 to 7, 6:58, 7:25, 7:12). There is a more gentle down on gravel, with some rolling hill. (Miles 8 to 10, 6:54, 6:52, 7:01). The monster hill starts at 10.6 miles per Garmin, and continues to perhaps 11.4 miles; then I need to recover with a bit of downhill gravel followed by an easy incline of asphalt. (miles 11 and 12, 7:14, 7:30). By the mile 12 marker, I know it's easy footing and minimal elevation change back to the school, then a short steeper paved downhill to finish on the track; so I try to run T for the road and pick it up to whatever I have left on the track. (Mile 13, 6:37; last 0.19 mile in 1:02 for a 5:32 pace).
@MobyCarp My brain cannot fathom that those splits are in time per mile, not kilometre.
Truly amazing. Love seeing what you do.
@Stoshew71 Quote doesn't work either, LOL! We should post a rant about that.
Here's a link to the rant that will work:
http://bit.ly/1TaCfS9
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@MobyCarp congrats on a great win and honey! It sounds like you really had a great plan going in and stuck to it for the win.
@shanaber I hope the shoes help your heel.
I'm taking a rest day today since I have a houseful or "poolful" of people coming over today for a swim and BBQ. Back on the horse trail tomorrow with my Penny Lane and a 3+mile run. My left knee is bothering me slightly so I'm keeping an eye on that but otherwise I'm feeling good.
For those of us enjoying the Labor Day Holiday............I hope it's a good one!0 -
9/1 3.0 mi (6mph avg, fastest in months)
9/4 5.1 mi
Goal: 50 mi
Total: 8.1 mi
41.9 to go
Upcoming Race:
Peachtree City Classic 15k 10/15/161 -
9/1: 4.3 miles
9/2: Rest day
9/3: 9.4 miles
9/4: 5.7 miles
9/5: 6 miles
I was asked to be one of two honorary leaders for our weekly Joe 2 Go run this morning because our two fearless leaders would be out of town for Labor Day. So I got to run a bit slower than usual, chat with a whole lot of folks, and run 6 beautiful, cool, lovely miles this morning. Followed by coffee, which is always great.
Now to utilize my Labor Day! I've got to prep for my thesis defense tomorrow, plus I wanna get my running laundry done this morning and prep my lunches for the week. And then I'll be at a Labor Day BBQ this afternoon nomming burgers and chips and puppy chow (google it: it's not dog food!) and beer and all kinds of good stuff. Hooray!
Upcoming Races:
9/11: Lehigh Valley Health Network Via Half-Marathon
10/8: Coe College Homecoming 5k
10/16: Halloween Half-Marathon
11/20: Philadelphia Marathon
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I wanted to do a Whole 30 AIP in August but the time got away from me. I am starting this month, for obvious reasons, "Thirty days hath September, April, June and November".
http://whole30help.com/whole30-shopping-list/
I am trying to follow the Wellness Mama plan: http://wellnessmama.com/22689/autoimmune-diet/
My typical day on the autoimmune diet:
Breakfast– A sauté of protein and cooked vegetables, a cup of homemade bone broth (if I have some ready), some fermented vegetables, and/or some raw vegetables..
Lunch– A huge salad with leftover protein (meat, offal or fish) or A stir fry with some type of protein (meat, offal, seafood) with a lot of vegetables and allowed spice. Kombucha tea or Herbal tea.
Dinner– A sauté or soup with some type of protein (meat, offal, seafood) with a lot of vegetables and allowed spices,
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No carbs.
No grains.
Consuming at least 9 cups of vegetables a day, especially brightly colored vegetables, leafy greens, and onions and garlic.
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Sleep. It is my nemesis. I stay up late and skimp on sleep so I can get more done (self-employed). Going for 6-7 hours a night for this Whole30. [Please do not ask what I have been averaging. :-( ]
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Stress reduction: 8k - 10k Steps/day,2x/day (2.5-3 mi.), Rebounding 1/day, Meditation 1/day, & Qi Gong 2x/wk
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Supplements. MCT oil, Vitamin D (and daily sunshine in the morning), Magnesium, Vitamin B, and Vitamin C.
September Walk/Run Miles Goal: 70-80 miles by 9/30
9/1 2
9/2 1.5
9/3 1.5
9/4 2
9/5
~ Lavender0 -
@MobyCarp Great race description and awesome run, congrats!
@kristinegift All the best for your thesis defense enjoy the BBQ
@shabaner Your hill sounds like a great challenge! Hope the new shoes will help with the heel issue.
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New distance PR for me yesterday! I had planned to do the second 30km run called for in my training plan. Set my alarm for 5:30 and eas out of the door by sunrise. It was a nice cool 17C when I started; but it warmed up to 26C by the time I fiished, so the last ~hour was a little uncomfortable. Still, I was feeling good enough after 30km that I spontaneously decided to add another 2.5 km to reach "20 miles" (a little more, actually, but during the run I wasn't sure about the conversion ^^).
All in all, I'm happy with the run, I stuck to roads and well-maintained trails this time and was able to finish 32.5km in the same time as 30km two weeks ago. I just wish I'd done it on a different day - I had to spend most of the rest of the day traveling (for work), only arrived at the hotel at midnight, had some late dinner & drinks with colleagues until 2:30am, so I'm spending my rest day today sitting in the conference auditorium, trying to decide which talk I could skip to get some sleep...3 -
Wow, lots of pages since Friday!
I quickly read through all of the posts figuring when I got here I could chime in about a few...but there's too many! 
@Elise4270 I am registered for Jenks also and am working on getting back up to HM mileage ahead of November. Given the way things have been these last few days starting back up it is hard to imagine. It should be possible but I also worry about overdoing it ahead of my scheduled November HM's. So I am trying to just not think about those right now and instead just focus on building back up by feel with a touch of brains.
For my long run yesterday I was debating whether I should try a long run at all given how I have only been pulling off around 2 miles per walk/run for my first couple attempts back at running (and they sucked big time).
I kept having the 25% to 33% rule pop up in my head and I kept having to tell it to STFU. 
I started out heading off on a familiar 8 mile route figuring I could turn around early whenever I felt like it.
Well, at about 1/4 mile in is one of the toughest little hills in my area. It is long enough to warrant serious consideration but it is mainly the grade that makes it tough. I was determined to make it to the top of that hill. 
I made it halfway.
My legs were really feeling it and my HR was up in 5k race territory. And yes, much to my chagrin, I was running slow.
So I walked to the top of that hill and made an executive decision that it was a hill workout day instead.
So I ran (and walked) up and down that hill for 3 miles. Take that you stupid hill!
Stupid hills.
Today I set out on a recovery run. I headed out on a familiar path that gives me options of 2 to 6 miles, maybe more if I get creative. I was really hoping to run at least one mile at an easy pace but was not going to let my HR creep up more than necessary either. I made it 1/2 mile.
I also secretly hoped to have the strength to maybe go the standard 4 miles that I have always done on that route. No such luck. By mile 1 my legs were letting me know they were unamused. So I made it a two mile route. Towards the end I started suspecting I may have pushed a little too hard today because my legs were burning while running and it was really hard to keep moving them forward at the end.
Yesterday the "Garmin Recovery Advisor" told me it would be 66 hours before I would be fully recovered. Today it said 44, which means I did not add any recovery time from todays run at all. That little feature is curious indeed. I'm putting it to the test as I build back up.
Happy Labor Day to all in the states, and Happy Monday to everyone else!
9/1 - 2 miles
9/2 - 2 miles
9/3 - Rest
9/4 - 3 miles
9/5 - 2 miles
Total 9 of 50 miles
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I spent 7.1 miles aggravating my strained calf muscle yesterday. The day prior it was painful but all day yesterday it felt fine... until I went on my run. The slight pain came back in the first mile and continued to the end. I had planned a 12 mile run but thought it prudent to end it early. I needed to get back to the marina to make dinner anyway.
I'm skipping my run today and tomorrow, hoping Wednesday will bring a pain free run. It's nothing serious, it just needs more time to heal than I'm willing to give it.
11.6 out of 120 miles for the month.
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@WhatMeRunning I think we're all in similar situations. I probably could try to run and see where I get. But DH swears that if I run I'll damage that nerve and my leg will never work at all, LOL!
Don't hurt yourself for jenks. There's always next year, or maybe the Garmin Half.
Haha! Way to show that hill!
Well, @7lenny7 dang! Good luck with the calf. Wishing you well for tomorrows run.0 -
@_nikkiwolf_ congratulations on the new distance!
@kristinegift Love the pic of the runners! Special times! I'm going to pretend I'm in the pic too
Congratulations @MobyCarp! Not slower than honey. I don't think my synapsis even fire that fast!0 -
Had to cut short my run today - so much to learn! Coming from cycling I totally misjudged my eating today and got an upset stomach about half way through original plan - on the bike wouldn't have been an issue.
I've similar learning curves to explore with hydration and temperature control. On the bike I used to drink fairly constantly on any rides longer than 20 mins or so, but if I drink similarly on the run it gets quite uncomfortable (not to mention having to carry something) so as my runs are getting longer, ironically I'm probably drinking less and just have to learn to pre-hydrate! Similarly, my cycling tops have 3/4 or full length zips and pockets so very easy to cool down or to carry extra layers when needed, but obviously not so easy with running gear - got that to look forward to with the unpredictable British autumn weather now here!
Anyway, good news is that whilst my ankle was uncomfortable, it wasn't painful - I ran a little slower than usual and managed fine. Anyway, today's 5.6k takes me up to 20k so far this month:
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I spent 7.1 miles aggravating my strained calf muscle yesterday. The day prior it was painful but all day yesterday it felt fine... until I went on my run. The slight pain came back in the first mile and continued to the end. I had planned a 12 mile run but thought it prudent to end it early. I needed to get back to the marina to make dinner anyway.
I'm skipping my run today and tomorrow, hoping Wednesday will bring a pain free run. It's nothing serious, it just needs more time to heal than I'm willing to give it.
11.6 out of 120 miles for the month.
@7lenny7 When's your next race? Is there any reason you can't take more than a couple days off? I strained my calf 3 weeks ago and figured it'd be a 3-5 day fix, and I'm just now feeling 90% again. I think taking a few more days might be useful, or at least doing some serious foam rolling, maybe even getting a massage depending on the type of strain, and lots and lots of icing & compression! I was back running within 2 days after my initial strain thanks to an excellent deep tissue massage, but have been running about 50% of my regularly scheduled mileage. Not to be a Debbie Downer! Just be cautious; you don't wanna be running around on a bum calf for the fall!0 -
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sparklyglitterbomb wrote: »I'm still a beginner, so can I set it really low (especially compared to some of you!) without being mocked too much? I've just recently done my first 5k
I am even more beginner than you, haven't ran my 5k yet
I will make it a challenge to run 3 km x 3 times per week (means 11 runs for the remainder of the month), should be adding up to 33 km, so 20 miles. Looks good for a starting small.
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9/1 - 7 miles
9/2 - 6 miles
9/3 - rest day - cross country meet but I noticed I put in about 3.5 miles running all over the course ha ha
9/4 - 5 awful miles
9/5 - 5 not as awful miles
20 out of 115 miles
I have to go read all the posts.2 -
The end of my C25K program came on Saturday in the culmination of my first 5K run at a local Parkrun. I finished 62nd out of 199 runners and 2nd in my age-gender group with a time of 26:44, not too shabby for my first run! Anyway, with the program behind me I've sourced some post-C25K workouts to improve my speed and stamina which I'll definitely need!
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9/1 3.0 mi (6mph avg, fastest in months)
9/4 5.1 mi
9/5 3.2 mi (sprints)
Goal: 50 mi
Total: 11.3 mi
38.7 to go
Upcoming Race:
Peachtree City Classic 15k 10/15/162 -
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WhatMeRunning wrote: »I am registered for Jenks also and am working on getting back up to HM mileage ahead of November. Given the way things have been these last few days starting back up it is hard to imagine. It should be possible but I also worry about overdoing it ahead of my scheduled November HM's. So I am trying to just not think about those right now and instead just focus on building back up by feel with a touch of brains.
For my long run yesterday I was debating whether I should try a long run at all given how I have only been pulling off around 2 miles per walk/run for my first couple attempts back at running (and they sucked big time). I kept having the 25% to 33% rule pop up in my head and I kept having to tell it to STFU.
. . .
9/1 - 2 miles
9/2 - 2 miles
9/3 - Rest
9/4 - 3 miles
9/5 - 2 miles
Total 9 of 50 miles
@WhatMeRunning - Be patient, and be kind to yourself. It can take a long time to come back from injury.
After my 2014 multiple metatarsal stress fractures, my podiatrist told me I'd start back with a quarter mile. Say what? That isn't even close to a warmup. But when the time came, I dutifully ran a quarter mile as my first run with the OK.
Then I had a week of walk 2 minutes, run 2 minutes intervals. Then a week of walk 1, run 3. Then a week of walk 1, run 4. Then a week of nothing but easy 3 miles. Then I was finally ready to start building mileage from 4 mile runs. Ended up building the long run to 10 miles the week before my 2nd half marathon (a trade-down from the full marathon I paid for). That half is still the slowest half I've ever run, and it didn't even have challenging terrain or challenging weather for the first 12 miles. There was a thundershower that drenched me in the last mile, but by that time rain was the least of my worries.
Hang in there, take the recovery gradually, and come all the way back. It won't take forever. It will only feel like it's taking forever.5 -
Actually made it out for a run after work today (I'm not jealous of you American's having an extra day off at all
) and it was hard work, even at 11:15 average pace, but I guess that's to be expected after spending a week mostly in bed due to being ill. At least I made it round without any coughing fits! Should be back on track now, fingers crossed.
@MobyCarp Congrats on the AG win, and for coming so close to that course record! A great race report as always. Wishing you a happy taper
@WhatMeRunning Sounds like you're taking a good approach to recovery so far, and doing the best you can to ignore that voice in your head telling you to ramp it up. Keep ignoring it and do what you know will be best, youll be grateful in the long run (no pun intended...)
@7lenny7 Hope your calf recovers soon.
September Running Challenge
1st-4th - Poorlysick
5th - 3.53 miles
MTD - 3.53/70 miles
Upcoming races:
18th Sept - Run Reigate Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
17th Dec - Lee Valley VeloPark Half Marathon
9th April 2017 - Brighton Marathon1 -
Another 3mile run today.2 -
Okay - the Macon Tracks Labor Day Road Race.
It looks like my PR for that distance is 1:06:25 (chip). I know I didn't make that today - but prob close? Last I saw the clock before I put my head down to charge thru the finish was 1:06:39, and I know I'd need to add a few seconds at the end and subtract a couple at the beginning. Garmin has it as 1:07:07, but of course, that's a few seconds extra at the beginning and several at the end. I'm guessing the final chip will come in around 1:06:45 or so.
OTOH - MapMyRun.com has me doing Race Pace (137-153 bpm) for 67% of the time, and Tempo (120-136 bpm) another 7%. That's a good thing (assuming that the data is being fed accurately and slotted accurately between Garmin and MMR).
I felt good most of the race - was pleased with most of the mile mark paces. It was a lovely cool morning (64 degrees per Garmin). Overall - a good morning. Next time, I'll go for a PR.
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9/1 13 mile run
9/2 off day
9/3 23 mile run
9/4 off day
9/5 10 mile run
274 miles to go.2
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