September (2016) Running Challenge
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_nikkiwolf_ wrote: »New half marathon PR for me today, on the Semi-Marathon de la Côte (thanks to new sponsors officially named "Romande Energie Run" this year, but nobody called it that). My PR from May this year was 2:17:16; so I set myself a goal of 2:10, with a strech goal of 2:07 (=10 min faster). And today I finished in 2:06:24
@_nikkiwolf_ That's awesome! That is a huge PR! Congrats
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@kristinegift and @_nikkiwolf_ Way to go on your HMs!
I just checked Strava and noticed I ran a new 5k PR today... 36:43. Hooray for making it under 37!8 -
Oh man, so many posts to catch up on since Friday! Lol. Thanks for all the comments on the shoes, very informative! I've been looking and looking, and have also tried in the past as well, to find previous models of my running shoe but they never have the wide width I need! Ughhh.
Anyway, yesterday was 2 super easy, loose miles on the treadmill, and I had an epiphany on what 'easy' pace really can be. Since I was on the treadmill I just set the pace to 5.5, and did the 2 miles with an average HR of 139. I NEVER average that low when I run outside, and it was a real wake up that as I focus on my training, I need to keep in mind that easy really means easy, lol.
This morning was the South Nyack 10 Miler! A nice tune-up race 2 weeks before my HM. It went really well. First couple miles it was super humid, but then the weather changed, the wind came in, and the humidity plummeted. It was glorious. A stretch of the race goes out Piermont Pier, approximately .9ish miles into the Hudson River, and it felt like gale-force winds! made the water blowing off the river sting when it hit me, and was totally invigorating! I really focused on pacing myself, especially since I knew the majority of the uphills were in the 2nd half of the race, and I nearly managed an overall negative split for the 2nd half, and did manage to have my 10th mile be my fastest split. It was also nice passing a number of people in the last couple miles as I still had gas in the tank, and being able to pick that random person in the last half mile or so to have my personal 'race to the finish line' with, lol, and be able to pull out a sprint at the end to leave him in the dust. Getting really excited now for my HM coming up! Overall, according to my Garmin I did today's race in 1:43:11, avg pace 10:13. I'll update once I get the official chip time.
South Nyack 10 Miler – 9/11 – Done!
Adirondacks Half Marathon – 9/25
Sleepy Hollow 10k – 10/22
Bay of Fundy Half Marathon – 6/25/171 -
@RunRachelleRun
I would never do a complete race distance at goal pace, but doing some runs at goal pace are benifical, especially for marathons and half marathons since you are most likely not going into threshold and are staying in an aerobic zone. Those runs are a good way to simulate race situations concerning nutrition, clothing, water/hydration strategies etc. You have to remember that these types of runs will take more effort so runs leading up to and after should be taken easy. Doing a hard session too much before or too soon after could add too much stress and increase chances of injury. Also lengthy runs at pace like the one i did today are typically only done is more intermediate or advance plans in which you've done the distance and know what to expect. You typically only do 3-4 pace or interval type long runs over the course of a training cycle, the rest are done easy.2 -
Congrats @_nikkiwolf_ and @RespectTheKitty for awesome PRs! And well done @kristinegift for racing through those tough conditions.
@MNLittleFinn I think tapering is something that requires a bit of trial and error and also down to your own judgement. Personally, I like a two week taper for a half and no running after Thursday for a Sunday race, I just make sure I go out and get my 10,000 steps in to keep active, but I know that strategy wouldn't work for a lot of people. What do you honestly think you should do? Ignore that bit of your brain that's telling you to run anyway because you're addicted
September Running Challenge
1st-4th - Poorlysick
5th - 3.53 miles
6th - 4.06 miles
8th - 10.02 miles
10th - 3.1 miles
11th - 6.06 miles
MTD - 26.77/70 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 Marathon
Oh, and a quick article I wanted to share with you all about a woman who is paralysed from the chest down AND 16 weeks pregnant who ran a half marathon:
http://www.bbc.co.uk/news/uk-england-tyne-373321782 -
So many posts I can't keep up! Some fantastic runs and personal achievements - so well done all.
I managed a 3.2 mile this morning, shorter than some but ave 9.58 min miling which is fast for me, and while chest was starting to feel tight at the end I could still speak and soon recovered. Planning a longer run for Wed. Family life nis going a bit crazy and I'm struggling to get to the gym but I'm hanging on to my running slots as best I can!2 -
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 Sep 11 5.0 38.5
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After a forced five days off from running due to time constraints on the road and weather I got four miles in today at 1 hour 4 minutes and 10 seconds . Not too shabby. Hoping to run my first 5k next month....
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Hi all! New here and beginner runner. I decided to reach out and find some running friends to help with my motivation and accountability. I've been dabbling with running in the past, mostly for fitness. I was never able to keep up with running in the winter. I ran a few 5Ks but nothing longer, 10:30 min pace, not fast by any means. This summer I decided to take up running again. This time I want to run through winter and continue into the spring. I signed up for a 10K in October and HM end of November, and then I'm running at Disney for Princess HM end of February. I've been building up by base miles and finished 1st week of Hal Higdon's novice training plan for a HM.
I'm slow and want to get faster but I know speed will come with time and distance. I ran 5 miles today and it killed me although my longest run was 6.5 miles last week and it was very comfortable. I need to figure out hydration during longer runs because today I really needed it. So I'm looking at hydration belts even though I hate the idea if having this bulky thing around my waist. I got a pair of new running shoes that I love, they pretty much eliminated a knee ache I've developed last month. I would love to get a Garmin watch but that will probably have to wait until Santa comes for Xmas. Ok, so this is a novel. So my running goal for September is 50 miles, I'm at 20.3 -
I've decided I hate having a monthly mileage goal, and a race, in the same month. There's part of me trying to figure out how to get the taper and recovery I need, and still get the 60 more miles I need to make the mileage goal....ugh....I'm not the kind of person who's good at having 2 goals at once. Looks like the mileage goal will be the one to suffer. I really want to do well at the HM.5
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I use a Nathansport Quick Shot when I have something on me, it's nice and small for carrying in one hand, instead of something around my waist. At first I wasn't the type to carry something on a run, but now that little flask is one of my favorite pieces of equipment for hot days and longer runs.I'm slow and want to get faster but I know speed will come with time and distance. I ran 5 miles today and it killed me although my longest run was 6.5 miles last week and it was very comfortable. I need to figure out hydration during longer runs because today I really needed it. So I'm looking at hydration belts even though I hate the idea if having this bulky thing around my waist. I got a pair of new running shoes that I love, they pretty much eliminated a knee ache I've developed last month. I would love to get a Garmin watch but that will probably have to wait until Santa comes for Xmas. Ok, so this is a novel. So my running goal for September is 50 miles, I'm at 20.
https://www.nathansports.com/quickshot-plus-hydration-flask-4836n
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MNLittleFinn wrote: »I've decided I hate having a monthly mileage goal, and a race, in the same month. There's part of me trying to figure out how to get the taper and recovery I need, and still get the 60 more miles I need to make the mileage goal....ugh....I'm not the kind of person who's good at having 2 goals at once. Looks like the mileage goal will be the one to suffer. I really want to do well at the HM.
Funny you mention this because I've been thinking the exact same thing with my HM at the end of this month, lol.1 -
LOL, glad to see I'm not alone in this. I have a BIG goal for the HM, so I am definitely focusing on that, but just having that mileage goal is nagging at me.KatieJane83 wrote: »Funny you mention this because I've been thinking the exact same thing with my HM at the end of this month, lol.
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@ 5512bc Thanks for the explanation and advice. I know I am just scared I won't be able to select the right pace for the actual race.0
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@kristinegift You look great! Sorry the weather didn't cooperate. Well done!0
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MNLittleFinn wrote: »
LOL, glad to see I'm not alone in this. I have a BIG goal for the HM, so I am definitely focusing on that, but just having that mileage goal is nagging at me.KatieJane83 wrote: »Funny you mention this because I've been thinking the exact same thing with my HM at the end of this month, lol.
Haha, I don't have a BIG goal for my HM, as it's my first (not counting the one I got hurt 1/2 way through and walked the last 6 miles of, lol), but I am cautiously optimistic that I can push for a 2:10:00 time, so I still kinda have high hopes for myself. What really kills me though, is this is also my first month of going for a triple digit distance goal and I really really want that too! #runnerproblems0 -
MNLittleFinn wrote: »I've decided I hate having a monthly mileage goal, and a race, in the same month. There's part of me trying to figure out how to get the taper and recovery I need, and still get the 60 more miles I need to make the mileage goal....ugh....I'm not the kind of person who's good at having 2 goals at once. Looks like the mileage goal will be the one to suffer. I really want to do well at the HM.
Do you not add up your scheduled miles and make a goal based on that total? Eliminates the crunch!
Also re: your taper question -- I usually do a 2-3 week taper for a marathon (I've had most success with 2 weeks). So if I'm doing, say, 60 miles/week then the next week I drop to 40, then I drop to 20 + the race the final week. I find that cutting it gradually makes it feel less crazy.0 -
For those who don't like wearing something on the waist for fueling, consider a compact hydration vest.1
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9/1 -- 3.25 miles
9/5 -- 6.25 miles
9/6 -- 3 miles
9/8 -- 5.1 miles
9/10 -- 1.7 miles (unscheduled)
9/11 -- 4.1 miles
23.4/50
Slightly ahead of schedule.
Saturday I tried an 8 minute mile. I got 2/3 into it before failing and that's pretty good. Next time I'll hopefully get a bit better.
Today I did a slow, easy 4 miles. Would've gone further but my intestines told me I needed to stay closer to home so I didn't range out to the park like I Intended.
Lastly my new workout shirt is an XL and it's been 15 years since I fit into any XL shirt. It's a big XL but I'll take it anyway.2 -
Yeah, I did, just a tighter margin than I've had... lol margin is like 8 miles on the month. I think it's just need sxhool stress bleeding over into my run planningkristinegift wrote: »Do you not add up your scheduled miles and make a goal based on that total? Eliminates the crunch!
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MNLittleFinn wrote: »
Yeah, I did, just a tighter margin than I've had... lol margin is like 8 miles on the month. I think it's just need sxhool stress bleeding over into my run planningkristinegift wrote: »Do you not add up your scheduled miles and make a goal based on that total? Eliminates the crunch!
I always give myself 10-15 miles leeway because I know I won't get in every scheduled mile. But as always (and as hard as it is to remember): quality > quanitity!0 -
It's the 6 days in thr month after the race that are wild cards for me. I'm planning a VERY easy recovery run the day after, then 2 full days off and starting VERY easy miles on thr 4th through 6th after.kristinegift wrote: »I always give myself 10-15 miles leeway because I know I won't get in every scheduled mile. But as always (and as hard as it is to remember): quality > quanitity!
Schedule calls for rest tomorrow, but I've been running every Monday, so I'm thinking of running 4 at recovery pace to keep my rhythm going.0 -
MNLittleFinn wrote: »I've decided I hate having a monthly mileage goal, and a race, in the same month. There's part of me trying to figure out how to get the taper and recovery I need, and still get the 60 more miles I need to make the mileage goal....ugh....I'm not the kind of person who's good at having 2 goals at once. Looks like the mileage goal will be the one to suffer. I really want to do well at the HM.
Monthly mileage goals are good motivators, but a year from now, you are not going to remember if you made your monthly goal in September of 2016, but you are going to remember your half marathon PR. Race goal>mileage goal!
@kristinegift -Great race photo! Look at those leg muscles!2 -
MNLittleFinn wrote: »
Yeah, I did, just a tighter margin than I've had... lol margin is like 8 miles on the month. I think it's just need sxhool stress bleeding over into my run planningkristinegift wrote: »Do you not add up your scheduled miles and make a goal based on that total? Eliminates the crunch!
Well . . . I just threw a number out there for September, and realized a couple days ago that I didn't account for the taper to Rochester and reverse taper on the other side. So I set a bad goal, and probably won't hit the number.
Doesn't matter. The real goal is to manage Rochester well and have a good recovery. (Yeah, a 2018 BQ would be nice; but that probably happens anyway, unless BAA makes the 2018 target faster for 60 year olds.) Just have to remember what's most important, and not chase the monthly mileage goal to the detriment of more important goals.1 -
Probably thr last race of the year for me too. Just want to get through the next two weeks healthy so I can attempt a monster PR at the HM. Training runs point toward me smashing my last race time but the jitters are real. Mileage goal will just have to take a back seat to getting through the racelporter229 wrote: »Monthly mileage goals are good motivators, but a year from now, you are not going to remember if you made your monthly goal in September of 2016, but you are going to remember your half marathon PR. Race goal>mileage goal!
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I just got to say. The support on here is amazing6
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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
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
9/11 – 11.04 partial course preview
September total to date – 76.63
Nominal Challenge Goal – 200 miles
Real Goals: Manage Rochester Marathon well as a race, recover quickly.
Today's notes – Today's assignment was 1.5 hours easy. It's the last run of any substance on the training schedule; the rest of this week is little stuff designed to let the runner heal up physically and frustrate the runner mentally so he is ready to perform on race day. Because this is the last chance to get any substantive distance in, I drove to Seneca Park Zoo and parked in the lot to jump off and preview the last part of the Rochester course.
I hadn't remembered how substantive the elevation change was on the tag end of the course after the loop, so it was good to have that preview. Then getting back to my car didn't take enough time, so I did an out and back on the most boring part of the course because that's what was there. Ended up chopping about 3 minutes off the goal duration due to intestinal distress; then got in my car and drove to the nearest publicly available rest room I knew about.
That's a reminder to watch my diet closely for a couple days before the race. Too much fiber can be as bad as not enough fiber. Enough said. I lived through it.
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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Just signed up for a 10km run IN THREE WEEKS TIME.
What was I thinking - I nearly die running 6km!!!
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I haven't had time to check in much here and am 160 posts behind
We ran 6 miles in the morning and then went to an agility trial all afternoon in exhausting heat. Went back there today but Hobbes the Vizsla did better and had a qualifying run that earned him a 1st place! My daughter also arrived today and we are taking her out for her birthday tonight and I leave for Florida way too early tomorrow morning. I am hoping to catch up while I am en route, I know there are lots of races and running to catch up on!
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
09/05.......5.75.......29.52 - Recovery because it was too lovely out not to go.
09/06.......4.39.......33.91 + Strength training
09/07.......0.00.......33.91 - Rest
09/08.......5.32.......39.23
09/09.......0.00.......39.23
09/10.......6.34.......45.57
09/11.......0.00.......45.57
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
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