September (2016) Running Challenge
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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
15 out of 115 miles
5 beyond horrible miles at 12:20 pace. Worse run since Cotton Row in May. I went out for my long run and barely got 2 miles in before I started to feel weak in the legs like I was going to pass out. I walked some and tried again and it never got better. I did an out and back on my 10 mile route and went home. You know it's bad and you look bad when the cop who sits on the greenway asks if you need a ride back in the golf cart. I went to the store and got a Mountain Dew and in about 15 mins felt a lot better. Oh yeah I got back to my car and my water jug had leaked all over my car floor LOL That was after yesterday when the 5 gallon cooler for XC fell over in the back of Skip's SUV and went all over everything. Not a good weekend ha ha2 -
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August Running Totals (miles)
9/1 – 10.07 warmup + tempo intervals
9/2 – 7.76 partial course preview
9/3 – 3.80 easy 30 minutes
9/4 – 15.44 warmup + Oak Tree Half
September total to date – 37.07
Nominal Challenge Goal – 200 miles
Real Goals: Manage Rochester Marathon well as a race, recover quickly.
Today's notes – I signed up for Oak Tree because it's traditionally hot and humid, and I didn't want waste the training I'd done in heat and humidity; because it's been kind of a minor bucket list race for a year or so; because it's a Rochester Runner of the Year race, and I'm playing age group standings mind games with my friend Bill; because it's a traditional training race for the Rochester Marathon; and because I felt healthy enough to run a half 2 weeks before Rochester.
This morning I got up and saw the porch thermometer read 47º F (8º C). Say what? The forecast was for a cool morning, but not *that* cool. Threw the Oak Tree race shirt in the car in case I needed to wear it after the race. Put on my singlet to run in. Drove to Geneseo, got there right about when I wanted, and did 2.25 miles of warmup as an out and back on the last part of the course. Garmin says it was 50º F when I ran that warmup; I was okay, but I could have used a pair of light running gloves. The warmup felt easy at a Garmin pace of 7:39 per mile, so I thought I could have a pretty good race.
Met @runbabarun at the start line. We chatted a bit, then lost track of each other till after the race. Garmin says it was 52º F when the race started; I didn't notice cold hands. Then again, I ran the race harder than the warmup.
Oak Tree features some major elevation changes, going down and back up more than 200 feet, twice. The last climb (239 feet in 0.9 miles according to the Strava segment) is centered at the 11 mile mark, and has a reputation for being a killer hill. I had given some thought to race planning, given the geography. The idea is to float down the steep hills, letting gravity do the work; and not worry about how slow I need to run up the hill when I come back later in the race. The significant hills are all on gravel roads, where the winning strategy for time is to ignore good tangents and run for the best footing. Hence, I ran a 13.1 mile race but Garmin says I ran 13.19 miles.
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).
I mostly managed this by feel, and the race went pretty much the way I planned it. I knew I couldn't challenge the hill early on in that monster 0.9 mile hill, and I didn't. I was able to keep running all the way up the monster hill, and beyond; but I needed that tag of recovery downhill before I was ready to pick up the pace on the easier footing.
Final time was 1:31:37, good for 22nd of 279 overall and 1st of 8 in the M60-64 age group. I later learned that the course record for my age group is 1:31:18. If I'd known that ahead of time, I might have pushed harder; but if I'd pushed harder early, I might have bonked on the monster hill. I'm happy enough with the way things worked out. This was my 11th half marathon, and it is definitely the hardest half marathon course I've run. (Not the hardest race, because I didn't have adverse weather or injury conditions that made some of my other halfs more challenging.)
I'd expected to get a jar of nut butter for winning the age group. I turned out that age group winners got a small jar of local honey, 2nd place got a loaf of Monk's Bread (local bakery run by a monastery), 3rd place got a box of individual nut butter packets. Oh, well. I like honey. But there were also random prizes given out during the awards ceremony. My bib number came up for one of those, and I got a box of sunflower seed butter just like the 3rd place age group folks. All finishers got a ceramic medal and a plastic cup.
I'm happy enough with this, but I find it a bit ironic that the bling for making it to packet pickup early is better than the actual race bling including age group award. (See earlier post with the packet pickup bling; compare pint glass to plastic cup, 16 oz jar of nut butter to box of 10 individual packets.)
Now, on to taper. Next race, Rochester Marathon
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY) finished in 1:31:11
August 13, 2016 Bergen Road Race 5K (Bergen, NY) finished in 19:07 (5K PR)
September 4, 2016 Oak Tree Half Marathon (Geneseo, NY) finished in 1:31:37
September 18, 2016 Rochester Marathon (Rochester, NY)
October 15, 2016 Finish Strong 15K (Hilton, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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9/1 - 4 miles running
9/2 - 2.2 miles walking
9/3 - 4.2 miles running
9/4 - 3.4 miles walking
I was too lazy this morning to get up early and go run. I am kind of angry at myself for that. I need to take advantage of this gorgeous early morning weather. Tomorrow I have my son staying by me, so I won't be able to go running in the morning, so it will have to be an afternoon run. Praying it's not too hot out, because I want to do a long run and maybe try for 6 miles.
Regardless, I was able to fit in a walk this afternoon while at my mom's house (It had to be a walk because I didn't have my running shoes with me). Her area is always so nice and quiet. Kinda wish I lived out here.
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8/29 3.02 miles
8/30 26.3 miles
8/31 10.04 miles
9/1 13 miles
9/2 off day
9/3 23 miles
9/4 off day
Finished the week with 76.4 miles run.2 -
Regular Sunday morning Club Run. Over half of our regular running members are at a Wine Run in Kelowna, BC so it was a small group of 4. Unfortunate for me as I was the slow poke of the group so I split off for an easy ( that's a very relative term if you call rolling hills easy ) Trail Loop around the foot of our Local Ski Hill - Misery Mountain - 8.0 km in 47:48 ~ 5:58/km. Yea I am back to sub 6/km.
Still a long way from my pre-injury 5:29/km but a work in progress.
The other 3 are in a Training Cycle for the 2016 BMO Okanagan Marathon as it is a qualifier for the 2018 Boston Marathon. I did not want to interfere with their planned run which is the main reason I split off on my own. We still met for Coffee and Socializing so it's all good.
09/01 – 0.0 km – 0.0 - 140 km goal – 842.7 km
09/02 - Rest
09/03 - Planned 20km but Horizontal Rain and 6C = Stay Home, stay warm and drink hot chocolate.
09/04 – 7.5 km – 7.5 – 132.5 km – 850.2 km YTD
Planned events
Sept 11 - Don't Get Lost in the Woods - 10km Bush Trails @ the X-Country Ski-Club
Sept 23 - Roots and Ruts - 10km - Rough Bush Trail
Nov ??
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Date Miles MTD ------ ----- ------- Sep 1 0.0 0.0 Sep 2 6.5 6.5 Sep 3 4.3 10.8 Sep 4 5.1 15.9
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Today was long run day, and it was glorious! Temps ranging from mid-70s up to almost 80, low humidity, breezy. I really can't wait for fall! And this was an odd sort of a PB for me. This was the first time I've run 12 miles with hills. I think only the 3rd 12 mile run I've ever done, last Sunday's was the 2nd (the first was several years ago) , and it was on my totally flat route. Today, I went out to what is currently my most challenging route and went for it. And it was fantastic! Did it a half minute faster than last Sunday's totally flat 12 miles and managed to make the final mile my fastest (overall avg pace 11:07, final split 10:17) despite that final mile including a hill! No major elevation changes, but as you can see in the graph just lots and lots and lots of ups and downs, lol.
South Nyack 10 Miler – 9/11
Adirondacks Half Marathon – 9/25
Sleepy Hollow 10k – 10/22
Bay of Fundy Half Marathon – 6/25/17
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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!0
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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 right2 -
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 -
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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 go2
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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
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