September (2016) Running Challenge
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RespectTheKitty wrote: »In other news, I don't have any toenails falling off yet, but I have a fingernail that is. I slammed it while changing a water cooler tank and it got all black. It was like that for weeks, and now it's showing signs of getting loose. Not sure what to do about it, since it's only like half falling off and the other half is pretty stuck on. Any black toenail veterans have any advice?
I just kept my toenail in socks, and tried to make sure it wouldn't snag on anything, and eventually it all came loose.
I cut the part that could come off because I don't like how my socks seem to pull on it, even after I file it. I would wait on the part that stuck on. For me, the part that stuck will either get loosen up to be cut or will turn to normal color.0 -
Ended up running around today picking up stuff for tomorrow's Pittsburgh->DC bike ride, including a hydration backpack (as I left my camelbak in Florida), a swap of some wider tires on my road bike (700x32c as most of the route is on gravel/dirt paths), and food/supplies. Given I was crunched for time and needed to get in a long swim workout for my ironman plan, I ended up just running 6 miles on the treadmill before hopping in the pool.
As the trip coincides with the Steelers season opener, I ended up snagging a mid-field seat for the Monday night steelers-redskins game as I'll be in DC, and then will head up to Philly on Tuesday.
I'm still a bit curious what sort of runs I'll get in at the end of a long riding day (as each day is over 100 miles of riding on trails/gravel paths), but I'll plan to run at least a mile or three to keep my post-ride running legs happy.
Onward to DC in the AM.
9/1 - 6 miles (treadmill)
9/2 - 10 miles
9/3 - 12 miles
9/4 - 16 miles
9/6 - 10.5 miles (w. HM pace running at end)
9/7 - 6 miles
Total: 60.5 miles, 1 MP+ faster session
Goal: 190 miles, 8 MP+ faster sessions
Remaining: 129.5 miles, 7 MP+ faster sessions
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 13
@kristinegift - Huge congrads on the successful thesis defense. Hope the paperwork comes through in time for tomorrow's submission.2 -
2.3 miles today in the rain, it was lovely. 11.2 miles in total now, 18.8 miles to go 2
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September goal.....run/jog/prance
9/1 3.12
9/2 4-ish (technology malfunction...)
9/3 strength/core training
9/4 3.18
9/5 rest
9/6 3.25 + strength/core
9/7 5.7
Total 16.00
Upcoming races:
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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@kristinegift Congrats on your successful thesis defence! I hope it gets to the library without any more delays.RespectTheKitty wrote: »I had gone three mornings without running and I was getting really cranky. I was so desperate to run that I went out in 90 degree heat and killer humidity to run. It was agony. Sweet, sweet agony. I feel better now.
@RespectTheKitty Woohoo! Not so long ago you didn't think you'd want to run in the mornings. Love the attitude!
@WhatMeRunning Ah, a stress fracture. Thanks for the info, and best wishes for a full return to running.
@ddmom0811 Eeek! Bears?!!! And I think @AdrianChr92 's dogs are scary, let alone the barking dogs behind fences I often avoid the routes of.0 -
1 September – 10.3 km
2 September – 10.3 km
3 September – 10.5 including parkrun 5K PB 26:46
4 September – 18.1 km
6 September – 10.2 km
7 September – 10.4 km
8 September – 10 km
Goal: 150 km
Total: 79.7 km
Upcoming:
September 18 – Beat the Blerch Virtual Half Marathon 21.1 km
Easy 10 km this morning. Day off tomorrow! Been getting up at 5 or 5:15 all week, and need a lie in!
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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)
9/7 3.1 mi
Goal: 50 mi
Total: 14.4 mi
35.6 to go1 -
Having a very busy week here so I'm going to take today off and try to get caught up here by starting my work day early.........hope it works.
09/01 – Unplanned Rest Day but swam 45 minutes this afternoon (too hot here to run)
09/02 – 3 miles – Pretty slow pace but faster than last run and AVG HR only 139
09/03 – 1.3 miles around basketball court at gym + 90 min strength training
09/04 – 4 miles, middle two faster, AVG HR 148
09/05 – Party Day
09/06 – 3.26 miles – AVG HR 149……….one hill
09/07 – 90 minutes of strength training
09/08 – Rest day
I should be able to get my 3 runs in over the next 3 days with Saturday being just a short run.
Looks like everyone is doing great, those who aren't injured anyway. Hoping everyone comes back stronger than ever from those injuries!
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Haven't been on in a few days. First week of school means insanity for me. I work at a Special Education school, and first week is always super busy. Anyway, I'll have to catch up on posts later today.
Month so far:
9/1- Rest
9/2- 4.13
9/3- 10.03
9/4- 3.02
9/5- Rest driving home from visiting family
9/6- 7.01
9/7- 7.01
9/8- 7.17
Total: 38.37/115
Today's notes: Tempo run today. 15 minute warm up at ~10:00 pace, 35 minutes at 8:28 pace, and 15 minute cool down at 10:00 pace. Run today felt very good, and this was one of the last hard workouts of the training cycle....only 16 more days until my HM!4 -
Good morning my running friends. I hope everyone is staying healthy and running good. I had a great run last night at the gym. Keep up the good work everyone !!!
9/1 - 3.6
9/2 - 6.2
9/3 - 0
9/4 -0
9/5 - 2.6
9/6 - 4.3
9/7 - 61 -
Good morning! I've been jogging faithfully since mid August. When I first started I could only run 5 minutes at a time, (and was so winded it took me a good 5 minutes to breath normal again!) I couldn't do a mile let alone 10 minutes. I am now up to 20 minutes without keeling over. I am catching my second wind right now but burning out at the end of 20 minutes. My thighs hurt, lol! But I keep going. I'm averaging a 11.5 minute mile, not fast I know, but faster than when I started. I run about 4 to 6 times a week. Missed my run or even a walk yesterday because I was running in other ways all day long! I felt like something was missing!
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9/1 AM - 4.02 - Easy
9/1 PM - 6.0 - Easy Indoor track
9/2 - Unplanned Rest
9/3 - 5.01 - Easy
9/4 - 17.01 - Long w/ 2x3 miles at GMP + 1x2 Miles @ GMP
9/5 - Rest
9/6 - AM 5.0 MP - Indoor Track
9/6 - PM - 6.03 - 6x500M VO2Max Intervals
9/7 - 13.31 Easy indoor track
Total 56.37 of 255 Miles
Too hot outside last night to run. 90 degrees at 8:30 wasn't going to work for me so it was to the gym. 78 outside lane laps was just over half marathon distance. Garmin time had me at 9:35 pace but for some reason strava counted the time I went to the little boys room even though I had paused the watch. Really wished they would offer some editing features like garmin connect, or just accurately bring over Garmin data. Today is a 6&4 double recovery, which I'm getting ready to start after dropping kids off at school.1 -
@Stoshew71 - yeah, they started building the new bridge in 2013 I believe. Scheduled to be completed in 2018 (we'll see, I never trust road/bridge construction deadlines, lol). It's going to be 2 separate spans so right now they're building the southern span. I'm really excited because it's going to have a fantastic pedestrian/bike path on it (fun for running!), but of course that's going on the northern span, which they haven't even started yet, lol. We had a little excitement with it maybe a month or so ago when one of the giant construction cranes actually fell across the original, currently active TZ Bridge and somehow miraculously managed to not kill a single person (this was the middle of the day, def plenty of cars on the span).
If you check out the renderings in the Gallery section here you can see what it's supposed to look like, should be pretty sweet. newnybridge.com/2 -
9/6 - 3 miles
9/7 - 5 miles. 91 degrees and humid.
Looks like next three days are going to have a real feel of over 100 degrees!
21 miles complete of 80.0 -
@5512bf-I agree about Strava. If my runs end up being way off, I just delete them and enter manually. Not that it really matters, I guess I just like things to line up.1
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This week has not been my friend running, but I went out this morning for a few miles and somehow managed my fastest mile and fastest average pace ever
#teamsnail
I need to take some time to catch up with everyone posting in here, I have been busy with work projects and have not given all the kudos deserved.3 -
Date Miles today - Miles for September
9/1 9 miles - 9
9/2 5 miles - 14
9/3 18 miles - 32
9/4 REST DAY
9/5 10.5 miles - 42.5
9/6 9 miles - 51.5
9/7 6.2 miles - 57.7
9/8 10 miles - 67.7
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
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Well, it was raining this morning and I just wasn't feeling like running in the rain, but since I was up, I jumped on the bike-trainer.
Not running, but cardio non-the-less...0 -
Black finger update: I trimmed off everything that was loose. Now I am left with a little less than half a nail. OMG does it look hideous. Can't wait for this to happen to a toe. NOT.1
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9/1 - 4 miles. Weather was beautiful! Had to cut it short because I hit snooze too many times.
9/2 - Unplanned rest day. Apparently yesterday's snoozing was due to impending illness. First virus of the new school year.
9/3 - 8.09 mile group run. Again, beautiful weather! Plus, virus seems gone.
9/4 - Normal rest day. Way overate at family picnic.
9/5 - 5.06 miles.
9/6 - Bodypump class, followed by Abs/Core class.
9/7 - 4.03 hot, humid, sticky miles...summer is not over yet!
9/8 - 5.2 miles at Trek/treadmill class.
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This morning's run was my very first run in the rain. It was a light rain, more of a drizzle really, and it felt really, really good. I got in 4.2 miles despite a lot of fighting with myself to keep going. It's amazing how much of running is mental.
I've established a kind of pattern where I can go for about 2.5 miles before I start to feel like I can't go further. This feeling lasts for about a mile, and at about 3.5 miles I get a second wind of sorts. So 2.5-3.5 is where all the mental stuff goes on. It goes something like this:
"I need to stop."
"Keep going!"
"But my legs are tired and I need to walk."
"Screw that! Keep going, you can make it!"
"But UGH..."
"Come on, you just gotta make it the next mile and then it'll feel better."
"UGH."
Yes, this happens pretty much every time.
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@ariceroni - Glad you got to dump the crutches. Biophysics? Nice!
@dianefogel1 - Welcome! That is some pretty quick improvement...way to go!
@BetterMike - Yuck! The humidity hear the last 3-4 mornings has been ridiculous!
@RespectTheKitty - At least it is easy to cover toes! Hope your finger doesn't hurt.0 -
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2 miles of anaerobic threshold intervals today! Feels great! (now that I'm done running them)
9/1 - 2 miles
9/2 - 2 miles
9/3 - Rest
9/4 - 3 miles
9/5 - 2 miles
9/6 - 2 miles
9/7 - 2 miles
9/8 - 2 miles
Total 15 of 50 miles
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Good day fellow runners!!! Hope you're all doing well!
Quick question: After a long run (20K or more), how long does it take for you to recover? I did my 20K last Saturday, and I ran once since then. Today was a planned run, but my body was just not feeling it, so I did elliptical and yoga instead.
1/9: 5.74 km + 20 mins yoga + strength exercises
2/9: REST (hungover from the wedding the day before)
3/9: 20.43 km + 20 mins yoga
4/9: REST
5/9: REST
6/9: Life but walked all over
7/9: 5.48 km + 20 mins yoga + strength exercises
8/9: My Bday!!! 20 mins elliptical + 40 mins yoga
Current PR: 5K in 32:50 / 10K in 1:17:18 / 20K 2:45:11
Races:
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run1 -
That depends on a number of factors. How fit you are, how often you run, your mileage, and how hard you ran that 20k.TattooedDolphinGirl78 wrote: »Quick question: After a long run (20K or more), how long does it take for you to recover? I did my 20K last Saturday, and I ran once since yesterday. Today was a planned run, but my body was just not feeling it, so I did elliptical and yoga instead.
Typically (when I am in shape for runs of that distance) it takes about 2 days to recover, maybe 3 for a more strenuous one. For a race going at a much harder effort than normal you could be looking at a week.
I find that as long as I am not too beat up and would risk injury that I recover faster if I do easy/recovery jogs in the days following these long runs. It helps to keep things loose and getting the blood flow circulating helps to feed the muscles to heal, and by keeping the pace and HR way down you are not stressing the muscles so you are not adding to your recovery time. The key is to go super slow so you are not getting so much a workout as an active recovery session.3 -
29 of 100 done and in the books. Calf is feeling much better after a few days of lots of rolling so I'm going to keep that up even if I'm going to back off on the intensity a bit.
@TattooedDolphinGirl78 I take one day off after a 20k plus run but that's about it, I've gotten used to this and the run is definitely a slow one, the getting out and going again seems to help me loosen up.1 -
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@TattooedDolphinGirl78
Like @WhatMeRunning said it depends on a lot of factors. I ran 13.3 miles last night, then ran 6 miles this morning as a recovery run. Flushing the crap out of your legs and getting blood moving is an important step, as is rest. I've built up a tolerance for those middle distance runs of 12-15 miles this training cycle so I'm typically OK to run the next day easy, but 2 years ago I'd of taken a full day rest after that distance. Most training plans will give you a full day rest after your longest run of the week, and start back up the next day with an easy run. On my rest days I'll still like to do something active to stimulate the blood flowing like a 30-45 min easy bike ride, or some time on the elliptical followed by some foam rolling and stretching. I think a lot of us neglect the stretching after hard sessions, which will make your recovery harder.1 -
@TattooedDolphinGirl78 If it took you more than 2 days to recover from a long run, then you ran that long run either too fast and/or too long.
In addition to @5512bf recovery run suggestion, make sure you are eating the right things to aid in recovery. Protein is important for your muscles. Make sure you get enough of it. Calcium and Vit D for the bones. Iron for your blood.2
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