September (2016) Running Challenge
Replies
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@emmab0902 You swim more than some people run.
Date.....Distance..Type/min/km
September 1 - 12.8km - Tempo&Reps/4:20, 3:30
September 2 - 7.7 km - Easy/6:00
September 3 - 6.1 km - Easy/6:30
September 4 - 17.2km - MP/4:35
September 5 - rest
September 6 - 8.0 km - Easy/6:05
September 7 - 8.9 km - Easy/5:40
September 8 - 17.2km - Tempo/4:25
September 9 - 9.1 km - Easy/5:40
September 10- 5.9 km - Easy/6:23
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k 49:03
28/08: Fox Trail Half Marathon (10k) 48:28
18/09: Baneasa Trail Run (10k)
09/10: Bucharest International Marathon (Half Debut)1 -
RunRachelleRun wrote: »I am using dates and small chunks of dried pineapple . . . the frozen banana sounds awesome. Great idea. Thanks!
@RunRachelleRun I used to use dried pineapple and dried cranberries on my training runs! Not as sticky as gels and they have plenty of carbs and a bit of essential vitamins and minerals. Now I do most of my training runs without fuel but dried fruit is such a good and yummy choice!
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Had a really good run at Parkrun this morning, fortunately the rain here held off long enough to do it (poor you @Orphia!) I decided I wanted to run quite slowly today, but ended up running with/racing a little kid for the last 2km so it was pretty much at HM pace by the end, whereas I wanted to be slower.
If you've never done Parkrun before you'll wonder what on Earth that was all about, but at UK Parkruns kids from the age of 11 can run as long as they have an adult there. His Dad sped off and the kid ended up racing me because we kept overtaking each other. I guess as I was running a fairly even pace but he hadn't quite mastered even pacing, so he kept sprinting off only to be caught up by me when he had to slow down. At the 3km mark, he ran past and said "You won't get me this time!", so obviously, it was ON. I did let him beat me in the end (honest!).
It was an unexpected fun element to the run, and his Dad came up to the other guy who ended up running/racing with us and myself to say thank you, as it was his kid's first parkrun and he had fun "racing the old lady and the old man". I'm 27. Next week, I'm not letting him win.
Oh, and my bank balance would like to swear profusely at you all, because I've now decided that I need a second pair of running shoes to rotate with the ones I'm currently wearing, so I'm going to my local running shop to treat myself to a second pair. At the moment, I have the one model/brand that I know works for me (I'm a serious over-pronator) and I bought those on sale for 50% off when they brought out an updated model/colour, but I think I want a different brand/model, based on @Stoshew71's advice, for my second pair so I will go and get properly fitted for some. Then I will buy those on sale from now on too, but tomorrow might be a bit spendy. I won't use them much this week as I have a half marathon next weekend and it would be silly to change it up now in case they don't suit me, but I might wear them for a short run and then gradually phase them in to half of my runs over the next few weeks.
September Running Challenge
1st-4th - Poorlysick
5th - 3.53 miles
6th - 4.06 miles
8th - 10.02 miles
10th - 3.1 miles
MTD - 20.71/70 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 Marathon4 -
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
9/6 - 6 still kinda crappy feeling miles
9/7 - rest day travel to Florida
9/8 - 13 hours of hospital chair sitting
9/9 - 7 miles of Oh My Goodness I needed that after ^^ that day LOL
9/10 - 4 miles my Garmin wasn't charged but I know this route is just over 4 miles
37 out of 115 miles
too lazy to make my ticker on my brother's computer
thank you everyone who had been asking My mom isn't doing as well as I thought she would be, but she's a fighter.4 -
06/09 3 miles not all running but took same effort
07/09 3 miles, I'm going to call it a recovery run as that's what it was for me!
08/09 3miles Its was really windy so when the wind was behind me it was like running on air but when it was against me it was like someone was pulling me backwards. Still better than too hot! I can feel my ankle improving.
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Do any of you take supplements after your runs? Other than analgesics?
@ereck44 - I carry S-caps with me running, primarily to take during long runs; but I'll sometimes take one after a run if it wasn't quite long enough to take one during but it was noticeably hot and humid. That's 341 mg sodium and 21 mg potassium per tablet. Don't know if that's what you mean by a supplement, and it's not after every run; but there it is.
I haven't used the S-caps enough to say they're part of my routine; if they get me through the Rochester Marathon without cramping up at the finish line, I'll call them a success and an ongoing part of my electrolyte replenishment strategy.0 -
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
9/5 – 4.52 easy 30 minutes + 4 strides
9/6 – 6.72 warmup + speed work
9/7 – 4.04 easy
9/8 – 7.18 warmup + intervals
9/9 – rest day
9/10 – 6.06 easy
September total to date – 65.59
Nominal Challenge Goal – 200 miles
Real Goals: Manage Rochester Marathon well as a race, recover quickly.
Today's notes – Today's assignment on the marathon training plan was 2 miles easy, 20 minutes T, 2 miles easy. That should come in around 7 miles for me. I decided not to do that, because I ran enough hard miles last Sunday at Oak Tree. Instead, I went to the other training program to pace 6 miles at 8:30.
It turned out that no one showed up for the 8:00 or 8:30 pace, so it was just my co-pace leader Jim and me going out to run our 6 miles. We weren't strict about holding an 8:30 pace. I'm pointing at Rochester Marathon a week from tomorrow, and figured that 6 easy miles would be just about enough. Jim is pointing at Kona, and wanted 12 miles today. We ran his first 6 miles together, at a pace that felt congenial to both of us. Turned out to be 6.06 miles in 48:43 for an 8:02 per mile average per Garmin, including time spent at stoplights. Strava apparently strips out non-moving time, and reports 6 miles in 48:02 for a 7:56 average pace per mile. Yes, there was one long stoplight and one average stoplight that held us up.
Normally, I'd think that 6 miles is a half marathon distance for the weekend before the race and add 4 more on my own. But this time, with the need to recover from Oak Tree and phase into taper, it felt like enough. So I let it be. The fact that the training schedule calls for a 90 minute run tomorrow played into my thinking; tomorrow will do for a moderately long easy run a week before the marathon.
As I think things through, I likely will miss my nominal goal of 200 miles this month. I will taper down to around 35 miles next week, then post-marathon mileage will be light until I see how recovery goes. Oh, well. The real goal is still to manage the marathon well and recover well.
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 2, 2016 USATF Masters 5K Championship (Syracuse, NY)
October 15, 2016 Finish Strong 15K (Hilton, NY)
October 22, 2016 Scare Brain Cancer Away 5K (East Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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9/1: 4.3 miles
9/2: Rest day
9/3: 9.4 miles
9/4: 5.7 miles
9/5: 6 miles
9/6: 6 miles
9/7: Rest day 4 miles
9/8: 3.2 miles with Thursday crew!
9/9: Rest day
9/10: 5.3 miles
All easy shakeout miles today. After a rest day, I'm always so stiff and blah; the first two miles of this was rough. I did a 3.9 mile warm-up with my teammate (who let me crash at her house because AIR CONDITIONING!) who was racing a local 5 miler today. I spectated, she ran and SHE WON! She was 4th overall, 1st woman, and she got cash-money for her prize. And she ran 5 miles in 31:57 which blows my mind. I then got to jog along for the cooldown with her, the 2nd overall woman and the 1st and 3rd place men which made me feel like quite the cool kid
Spectating the race (I cheered for pretty much everyone in the race on the first loop and then during the second loop I had to jog over to the finish to see my teammate) got me pretty excited to run tomorrow, even if it's going to be hot and difficult. I feel minimally inspired and motivated now
Not shooting for a PR but I'll try to be competitive with the women around me. A top 10 or even a top 5 finish (women's only; not overall!) may be within my grasp despite the heat!
^^I'll be even again after 13.1 tomorrow!
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'm so proud of myself, did 3.24 miles today
Felt like I was going to die after, but, I did it. Yea me!!!14 -
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 Sep 6 4.3 20.2 Sep 8 5.1 25.3 Sep 10 8.2 33.5
Lots of stops today thanks to humidity and wonky knees. I'll go easier tomorrow!
Welcome @shenry111 !!! This is a great group and you'll make it greater! For your half- and full-marathon plan, the gradual approach pays off. Get Hal Higdon's plan (and there are many others) and stick to it, and yours are very achievable goals!2 -
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
9/8 6.2 miles - 73.9 << Daily Double
9/9 6.2 miles - 80.1
9/10 18 miles - 98.1
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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6 miles....focused on keeping pace at 79-80% of heart rate...very slow easy pace...so difficult to run this slowly..it felt like it took forever. I had worked the last two nights and met with tree service company to receive a quote with removing limbs from our mature trees and removing tree limb (debris).( I needed a long run after receiving that quote.) Noted that hips were sore afterward, esp. right hip.
Do any of you take supplements after your runs? Other than analgesics?
9/1....4 miles
9/4...6 miles
9/9....6 miles....total miles 16 for this month.
goal is 70.
Indianapolis Half Marathon 10/8/16
One America Half Marathon 5/6/17
I take Diesel whey protein powder.0 -
I'm entering my first ever race, a 5k, on Saturday for charity. I'm also a very new runner. Any suggestions for what my strategy should be? I'm a slower runner. My PB for a 5k was around a track, 32:30. Nervous about the race as I have no idea what to expect or how I should approach it.
Open to suggestions....2 -
@kristinegift good luck on your race tomorrow!
@jodilynnsanders5104 Good luck on yours too. I'm a new runner as well and have only done one 5K so far. Everyone told me to go out slow the first mile.........which I was unable to do..........too excited I guess. Luckily I still had enough at the end, but the first mile was my fastest which is not a good strategy....LOL
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
09/09 – 3.3 miles – AVG HR 146, HIGH HR 160 during hill run
09/10 – 1.3 miles after strength training
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jodilynnsanders5104 wrote: »I'm entering my first ever race, a 5k, on Saturday for charity. I'm also a very new runner. Any suggestions for what my strategy should be? I'm a slower runner. My PB for a 5k was around a track, 32:30. Nervous about the race as I have no idea what to expect or how I should approach it.
Open to suggestions....
At your pace, expect to be running in a crowd for most of the race.
Run your own race. Don't let the runners around you pull you into running faster than you should for the distance. There will always be someone faster than you. Let them go. There will always be someone slower than you. Don't feel bad about passing them. Try not to mis-identify someone who is just a wee bit faster than you as someone who is slower than you.
Have fun!7 -
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
9/9 3.2 mi
9/10 8.0 mi (booya)
Goal: 50 mi
Total: 25.6 mi
24.4 to go3 -
@Stoshew71 Great blog post! I was told junk miles were in the zone above your aerobic zone but too far below your lactate zone - therefore, not increasing either threshold. You gave me a new perspective!
@7lenny7 Thanks for the welcome, tips, and recipe. I bought a smaller one of those (8 oz) in the hopes of trying to make my own gel - haven't done it yet! I have found that the water in races can be sporadic - sometimes they only have sports drinks at the stations - and if they do have water, it can taste mouldy (blech!) I don't love carrying such a big bottle, but I am getting used to it. Not exactly sure just how much fluid I need yet. Seems like the recommendations are a little higher than what I'm drinking (4-6 oz per 20 mins for a slower runner). Might be time to try out the hydration backpack.
@kristinegift Never would have thought of cranberries. A little sour might be nice to balance out the sweet. Good luck with your race tomorrow - sounds like it's pretty hot where you are!
@MobyCarp I just noticed that Strava shortened my runs when it transferred them over from Garmin. 6 miles became 5.9. Weird.
Sep 1 - 2.98 miles (aerobic)
Sep 2 - 2.1 miles (short intervals)
Sep 3 - 2.13 miles (recovery)
Sep 4 - 11.67 miles (long)
Sep 5 - rest
Sep 6 - 3.39 miles (aerobic)
Sep 7 - 2.65 miles (long intervals)
Sep 8 - 6 miles (aerobic)
Sep 9 - 2.84 miles (short intervals)
Sep 10 - 4.01 miles (recovery)
Total: 37.77 / 100 miles
P.S. Hope I'm doing this right by adding my miles each day.0 -
9/1 - 4
9/3 - 4.2
9/6 - 2.5
9/7 - 4
9/8 - 4.2
9/10 - 5.1
Today's morning run was partly in the rain. I have decided I do not like water getting all over my glasses. I had to stop a couple times to wipe them off. And that was even with a visor. Wondering if my next rain run should be without glasses (I'd be totally blind, but I might be able to pull it off.).
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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
9/6 15 mile run
9/7 11.4 mile run
9/8 20 mile run
9/9 off day
9/10 31 mile run3 -
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
9/9- 4.06
9/10-12.01
Total: 54.44/115
Today's notes: Last long Long Run of the cycle I think, next week's should be under 10 miles I'm thinking. It was a great day to run, temps were in the mid to low 50's, and almost half of the run was on a new route for me, a HILLIER route than the normal one I take in the area. I felt really good running, which probably explains the insane (for me) pace/splits I had.
Mile 1: 9:31
Mile 2: 9:22
Mile 3: 9:24
Mile 4: 9:06
Mile 5: 9:17
Mile 6: 9:10
Mile 7: 9:24
Mile 8: 9:17
Mile 9: 9:10
Mile 10: 9:10
Mile 11: 9:11
Mile 12: 9:04
Total miles: 12.01
Total time: 1:51:06
Average pace: 9:15
Average Heart rate: 165
Elevation: 473 (Garmin) 448 (strava)
My logical brain says I ran too fast. The problem is that, after mile 2, my running brain took over, and I just cruised (at a too fast) pace, feeling good/strong for the whole run. I felt like I had for sure another mile in me, and maybe 2-4 more, if I toned down the pace just slightly.5 -
Happy weekend everyone - lots of posts to catch up on. I arrived in Boston yesterday and it was HOT. Edged just over 90 degrees I think.
9/9: 1.4 miles running with about another .8 walking. All of it while sweating profusely.
9/10: 10.01 miles running
So, I was disappointed that yesterday was so hot, and decided to just not run that day. After I checked into my hotel and took a bit of a nap, I decided maybe I'd just hit the fitness room at least so my planned dinner would not weigh on my conscience so much. Put on my running clothes and then decided, well hell, I'm here in Boston, right on the river, I'm gonna run outside. And I did - or attempted to. It was still 90 at 5:00 and I felt extremely stiff and awkward trying to run. Maybe due to being stuffed on a plane or not stretching well, I don't know. Everything hurt and I gave up at 1.4 miles and just walked the rest. Still ate a huge plate of pasta without feeling guilty.
Today I slept in a little later than planned but it was much cooler outside so I was ready to try again. I got some caffeine, stretched like crazy, and warmed up slowly. Things felt much better and I was able to do my 2 hours/10 miles. Ran all along the Charles River in Cambridge/Boston and it was just crazy with runners. Great atmosphere for running, but I was disappointed people weren't friendlier. I guess it's too many people, you can't say hi or nod to every single one.
I also experimented with some fueling during the run. I didn't plan ahead very well so last night I stopped at the GNC in the galleria right by my hotel and picked up a couple of things to try. I had a powercrunch bar before hand and then had a Glukos gel block at about 30 and 90 minutes in, and a GU gel at about the hour mark. They went down fine although the GU gel was a little startling in consistency. I think I prefer the gel blocks and the Jelly Belly sports beans that I've tried in the past. Good to know though that none of it caused me any stomach issues.
I'll probably do a short run tomorrow and I've just now booked a massage for the afternoon so I'm super excited about that!
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@jodilynnsanders5104 For your 5k, start out slow; don't let the crowd get you going way faster than you've practiced. After the first mile you can ramp it up if you feel good. But like @MobyCarp said: run your own race and don't mind those are slower or faster. Good luck!
@luluinca Thanks!
@RunRachelleRun Thanks! And I like the sweet-sour mix of the pineapple and cranberries. Now I eat them as a snack rather than running fuel 1 -
7 km, outbound 3.5km was with one of the local speed demons, So I was running faster than my average pace and he was going way slower. This resulted in a new Pace PB, don't know if I could hold it for 10km but nice to see. When I turned to head back he continued on the trail and around the base of Misery Mountain so he could get 15 km in. I didn't want to do too much as I have a 10 km Trail Race tomorrow morning. He's doing the associated HM with his GF ( she is another local Speed Demon ). I will have to put this HM on my List for next year.
09/01 – 0.0 km – 0.0 - 140 km – 842.7 km
09/04 – 8.0 km – 8.0 – 132.0 km
09/06 – 8.0 km – 16.0 – 126.0 km
09/08 – 8.0 km – 24.0 – 118.0 km
09/10 – 7.0 km – 31.0 – 111.0 km – YTD 873.7 km 36:57 ~ 5:17/km New PB Pace
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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 ??
@emmab0902 As some one who has seen your Swim Workout Posts in the Swimming Thread - You definitely will never be " Lazy " in my mind.
@loubelle06 Sorry for Beating up your Bank Account. Great plan on easing the new shoes into your rotation. I love the fall as the local sports stores have their Parking Lot Tent sales - that's where you find all of the previous Model years on sale, it becomes a 2 for 1 hunt finding matching Brands, but well worth it.2 -
Maybe September won't be too low of a milage number after all....1 -
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3 mile run on a track near my house this morning. It was 104 degrees Fahrenheit today
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Thank you everyone for the 5k advice. I will take it with me to the race!1
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@ohhim - wow! That's a lot of cycling in just 2 days! I'm shooting for my first 100 miles tomorrow. But, it is supposed to be really hot (of course!) so we will see. At mile 34 you can decide if you are going 100 or 62.
@louubelle16 - lol on your bank account. But it is good to have two shoes to rotate! I have 3 in the rotation. Eyeing a 4th pair...
9/1 - 4.8 miles
9/2 - strength training
9/3 - 34 miles biking
9/4 - 100 KM biking (63 miles).
9/5 - 45 miles biking
9/6 - 4 miles run
9/7 - 5.1 miles + Strength training
9/8 - rest day (avoid the bears)
9/9 - 5. 0 miles + strength training
9/10 - 34 miles biking
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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