September (2016) Running Challenge
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Started feeling good yesterday after lunch (that is no more headache!) So my headache was basically hour 24 - 48 after the 100 miles. I use Ultima Replenisher after my runs on super hot days. Why in the world I didn't think to drink it after Sunday is beyond me! I think I was just delirious. I drank it Monday night, Tuesday morning and today after my run and it is great.
So got a nice run in this morning. It was very hot/humid but I was fine!
I feel like I'm going to be way behind my monthly goal - but I have no idea what the rest of the month will bring. If it rains on the weekend then I will run instead of bike so anything can happen.
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
9/11 - 100 miles biking
9/12 - rest day
9/13 - rest day #2
9/14 - 5.1 miles
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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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
9/11- Rest
9/12- 4.04
9/13- 7.06
9/14- 4.06
Total: 69.6/115
Today's notes: Recovery run at very easy pace, between yesterday's and tomorrow's race pace workouts. Health paranoia mode hit full throttle this morning. Temp was 35F (1.6C). Normally this would be weather where I wear a light weight long sleeve pull over, shorts, glove and maybe a hat. Not today! Warm Hat, my winter gloves, long winter running pants, and my medium weight pull over. I DO NOT want to get sick with my race only 10 days off. I only have one more harder workout, and a long run this week, then maybe 2-3 short, easy runs next week, before the race, so I'm going to be extra careful about staying warm and healthy!0 -
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.
9/9 - Managed to turn off my alarm and oversleep by 2 hours = no run or spin class
9/10 - 9.4 mile group run. Another gorgeous morning for a run!
9/11 - Insanely busy church/family activity day.
9/12 - 4.7 miles. Getting spoiled by this weather.
9/13 - Life got in the way.
9/14 - 5.08 miles...seriously, this weather is fantastic for running!
Seriously behind on reading everyone's posts. Hope you all are doing great! Will try to get caught up.1 -
Sept 1-5.9 miles + 0.6 miles with puppy
Sept 2-7.5 miles
Sept 3- 14 hilly miles
Sept 4-rest day-long hike
Sept 5-4.0 miles + 0.6 miles with Stella
Sept 6-8.0 miles w/ cruise intervals
Sept 7- rest day (because I needed it!)
Sept 8- 6 miles hills
Sept 9- 4.4 miles dreadmill speed work AM+ 3.0 miles recovery PM
Sept 10-3.8 miles
Sept 11-11.1 miles
Sept 12- Rest Day
Sept 13- 7.0 easy miles
Sept 14 4.1 "should have been easier" miles
Ok. I think I have to break down and admit that I need to give this hamstring a little more TLC. It felt good on my run on Sunday, but I may have pushed it with way too much yard work Sunday afternoon. I don't know about you guys, but yard work (specifically weeding and picking up trimmings) is always murder on my hamstrings.
Anyway, last evening's run was supposed to be 60 minutes with 40 at tempo. I planned to do it on the bike path after work because it's flat and I prefer that for my tempos. When I went to get dressed, however, I realized that I had forgotten to put my shoes in the bag. Since my neighborhood is hilly, I decided to just do 60 easy at home and do my tempo today. Well, the 60 easy wasn't all that easy and since it was a nice morning, I decided to loosen my legs up with a short AM run. Ugh! It was rough. It took me 3 miles to get my pace under a 9 minute mile and I was running faster on the uphills than the downhills. It was pretty clear to me that the hamstring is a bit of an issue.
I have two weeks padded into my training schedule, so I am going to make this another easy week. No speed work and shortened mileage. Also gonna skip tonight's tempo run all together. It works out well because some of my family is coming to visit this weekend, so the timing is good. Trying to play it smart. Why is that so hard to do???
In other (better) news...my Boston registration day is finally here!!! It felt like it took forever. Registration opens at 10AM, but the BAA site is blocked at my work (how stupid!), so I will register when I get home. I have so much to do tonight, that I am kind of afraid I will forget. I even left myself a note on the kitchen counter.
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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
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
9/11 - travel day home from Florida
9/12 - too freaking tired to get out of bed day
9/13 - 7 miles
9/14 - 6 miles
53 out of 115 miles
Lower humidity made for such a nice morning to run. Finally getting use to it being dark when I start out. The nicer weather is bringing out folks I haven't seen since June ha ha.
I had to repost my post from newfeed about my run this morning. So I see the same guy walking his dog (Buddy) everyday. This morning he stops me to tell me a guy in a house on the street we were on came after him the other day and pulled a gun on him. He was walking Buddy and after they passed the house the guy came out, got in his car and came down the road and got out and started to scream at him that he was letting Buddy poop in his yard. John said no I do not, the guy said he was off the leash, I have NEVER seen Buddy off the leash and he is the sweetest doggie just a love. I said to John he picked the wrong guy, John carries a gun when he walks. He said it was a lot of screaming and then the guy pulled the gun. Luckily it never got any worse than that, but John was concerned for my safety. He said the guy is a nutcase. He told John and Dan (a black man who used to walk with John) that they had to walk on the other side of the street, just wow. I told him thanks for the warning and just shook my head. What the hell is wrong with people.
Heading to NJ tomorrow, I can't wait to go home and see everyone. My cousin is getting married so it will be a good chance to see a lot of the family. Already planning my pork roll, egg and cheese on a bagel Friday morning breakfast, my lunch at Martel's in Point Pleasant with some boardwalk pizza for dinner. I know you are getting jealous @stoshew71 I've been looking forward to this wedding for a year and I appreciate my cousin's daughter giving us a reason to head home. On the downside Allen is leaving to go back overseas tomorrow. With being at Mom's 5 days it really made his visit home way too short for us, though Skip loved having him to herself.
When did we get an "inspiring" button - love it! We still need a "that sucks" button.6 -
@skippygirlsmom That guy does sound a bit nuts. Stay safe out there! And have fun in NJ!! Come and visit
@lporter229 TLC that hamstring! It's hard to do and no fun but you don't wanna risk it. And YAY BOSTON REGISTRATION! Hopefully that will be me at this time next year Just don't forget!2 -
9/1 - 4
9/3 - 4.2
9/6 - 2.5
9/7 - 4
9/8 - 4.2
9/10 - 5.1
9/11 - 6
9/13 - 0.5
9/14 - 3.5
Still a tad sick this morning, but went out for a run anyway. Let's just say I had a few more snot rockets than usual. I kept it short, but still managed okay. The weather was very nice, cloudy but not raining and about 66 degrees.
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Can you imagine a train cutting through your marathon when you are trying to qualify for Boston. What a shame.
https://www.washingtonpost.com/news/morning-mix/wp/2016/09/14/slow-train-stops-pa-marathoners-in-their-tracks-dashing-dreams-of-qualifying-for-elite-race/
@kristinegift if we were staying longer I would have asked you to meet up. First it would be great to meet in person and second Skip would love to run with you. ha ha!! Next trip for sure! We are getting in Thrs night and leaving Monday morning. I don't want to keep her out of school too long.
Since I'm posting stuff to read, I found this last year and love it, what Cross Country is... I know so many of us distance runners can relate.
http://www.greghallkc.com/index.php/cross-country-is/
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@skippygirlsmom -People are seriously nuts. A gun? Over dog poop? Be careful around this guy. You might want to think about a gun yourself! Also, thanks for pointing out the "inspiring" button. I hadn't noticed it, but I agree about the "that sucks" button too!1
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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 + 4.61 km in the evening
9/9: 5.49 km + 20 mins yoga + strength exercises
10/9: REST
11/9: REST
12/9: 4.63 km in the evening
13/9: 5.62 km + 20 mins yoga + strength exercises (arms and core)
14/9: 5.61 km + 20 mins yoga + strength exercises (shoulders, upper back and core)
Current PR: 5K in 32:50 / 10K in 1:17:18 / 20K in 2:45:11
Races:
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run
Happy Hump Day everyone!!3 -
Good morning my running friends. I am so amazed at the progress that I have made the past few weeks. For the first time in a very long time (Late 80's) I have been able to run a long distance more than one day. I have been able to run a little over 6 miles 3 days in a row. It is an awesome feeling and I am excited to see how far I can go from here.
9/1 - 3.6
9/2 - 6.2
9/3 - 0
9/4 -0
9/5 - 2.6
9/6 - 4.3
9/7 - 6
9/8 - 4.2
9/9 - 0
9/10 - 4.3
9/11 -6.4
9/12 -6.5
9/13 – 6.1
9/14 - Rest
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@lporter229 Sorry about the hamstring. Hope it heals quickly! That was interesting about your running faster uphill. I always do and my husband thinks it's so weird how fast I can run doing hill sprints compared to how slow I am at all other times. I don't know why, but it is when my form feels most comfortable. Maybe it's my hamstrings?
@skippygirlsmom Wow, scary stuff. I have had a few animal encounters while out running - I can't imagine having to worry about crazy people with guns. Yikes. And that's so awful about the train. Those poor runners.
@cbro70 Congrats! That's wonderful!
@MNLittleFinn Ha, I'm sure you'll be fine. But just in case, maybe stock up on zinc lozenges. I always take them at the first sign of a sore throat and I never seem to get a cold.
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)
Sep 11 - 9.94 miles (w/u, alternating miles by pace goal/heart rate, last mile fast finish)
Sep 12 - rest
Sep 13 - 5 miles (2 middle miles @ tempo pace)
Sep 14 - 2.56 miles (recovery)
Total: 55.27 / 100 miles1 -
@lporter229 Good luck on your registration! I'd be baskets and have to to do it ASAP.
The inspiring option poped up yesterday afternoon during the magnesium/poop/ cramp chat.
@Stoshew71 @kristinegift You aiming for Boston? Anyone else? Good luck to all getting accepted! @MobyCarp I know your in.0 -
@ariceroni I got them from runningwarehouse (EU) because they were on sale. I just checked and they do have some funky prints for women too. The brand is BOA http://www.runningwarehouse.eu/catpage-WRABOAFW15.html
@juliet3455 Budgie Smugglers? I had to google that...
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+ST/6:05
September 7 - 8.9 km - Easy/5:40
September 8 - 17.2km - Tempo/4:25
September 9 - 9.1 km - Easy+ST/5:40
September 10- 5.9 km - Easy/6:23
September 11- 18.5km - Progressive Long Run (6:00-4:20)
September 12- rest
September 13- 8.8 km - Easy+ST/6:00
September 14- 12.0km - Tempo&Reps/4:15, 3:30
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)3 -
9/4 - 3.67 mi
9/14 - 3.72 mi
Total 7.39 mi1 -
RunRachelleRun wrote: »@lporter229 Sorry about the hamstring. Hope it heals quickly! That was interesting about your running faster uphill. I always do and my husband thinks it's so weird how fast I can run doing hill sprints compared to how slow I am at all other times. I don't know why, but it is when my form feels most comfortable. Maybe it's my hamstrings?
@RunRachelRunnn - I really can't say for certain whether that has anything to do with you hamstring. I have never been particularly fast on the downhills and I have always attributed that to my short stride. Today I could feel my hamstring pulling on the downhills so I knew I was running even slower than normal (also confirmed by Garmin). Today's average pace for my run was 9:12 and my avg cadence was 195. Compare that to my run on Sunday which was an average pace of 8:25 with a cadence of 196. Quite a bit of difference in the pace, but very little change in the cadence. This tells me that I was definitely altering (shortening) my stride length to compensate for my sore hamstring. I didn't necessarily feel it on much of my run, only that it was tight and lacked the usual mobility. I am going to work on stretching (I've been neglectful), foam rolling and also some icing.1 -
AdrianChr92 wrote: »
Oh my some things just can't be unseen LOL3 -
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
9/11 REST DAY
9/12 8 miles - 106.1
9/12 5 miles - 111.1 << Daily Double
9/13 9 miles - 120.1
9/13 4 miles - 124.1 << Daily Double
9/14 5 miles - 129.1
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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@lporter229 Holy cow that cadence! I've been working over the summer to improve my cadence. Started at 157 and now it's around 163 and takes active thought throughout much of the run to improve it.0
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@BetterMike -Yeah, others have mentioned my unusually high cadence before. Honestly, it's not something I ever really worked on, it just sort of developed over time. I think it's because I am really short (5'0'), so I am limited in my stride length. If I was going to get faster, it was going to be by increasing my cadence.
Cute doggie, BTW.2 -
9/1 - 1 hr walking, not all at once
9/2 - 4 mi run, 35 min strength
9/3 - 2.5 mi walk
9/4-9/10 - NOTHING. Huge break.
9/11 - 3 mi run, 2 miles walking
9/12 - 45 min Fitness Blender lower body strength/HIIT workout, 3 mi walk after dinner
9/13 - 1 hr indoor cardio/upper body
9/14 - .5 mi walk/3mi run/.3 cool down = 3.8 miles
Goal: Not be in pain
Alarm went off at 5:10 this morning and I spent the next 18 mins telling myself to just get up and do it. LOL Hubby was sound asleep and it kills me to get up before him. But I really wanted to get going earlier. Of course by the time I was dressed and filled my water bottle and made coffee (not for me, I don't drink coffee!) I was 6:02 getting started with a warm up walk. I think it stayed pretty dark until 6:30 or so. I set out running a few minutes later and I could tell I was running faster than Sunday and I decided to just go with it and hope I didn't tire out after a mile. So I ran 9:56 then 10:10 (I had a tiny calf cramp that mile) and then 9:04. It felt so GOOD. I couldn't have run much longer like that but I felt like my old self and enjoyed it.
Okay, I won't be googling budgie smugglers.....I'm afraid....
@cbro70 Congrats on the progress! 6 miles three days in a row is impressive.
@RespectTheKitty Good job getting out there and fighting the snot :-D
@lporter229 Good luck with the hamstring.
@MNLittleFinn 35? THIRTY-FIVE?! Are we even on the same continent? It was 67 and muggy here this morning.2 -
@greenolivetree it gets to -30 here in the deep winter. That will make running more "interesting"0
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Got a question for the Garmin experts here: I use the vivoactive (with a strapped HRM), and have rarely attempted to use it for training, just for tracking. Decided to give it another try today, because I've added a HM training plan that starts in a couple weeks, and I want to get accustomed to it before the plan starts up.
I set it for a Pace Alert at 10:20 to 10:40 (fast/slow), and it seemed to work for me well (averaged 10:37 for the run). I was able to keep it between those times pretty consistently once I'd warmed up and gotten into it, reminding myself to slow down over and over. I was actually able to keep a running pace for the first mile plus some.
But I noticed that after that, which is about the point that I took my first walk break, AND I turned around to finish the course, either it never got back on track, or my pacing went entirely to hell.
I was ALWAYS either too fast or too slow - never hit the groove again (it seemed), even when I was doing my damnedest to duplicate the pace feel of that first mile. And I'm talking too fast like 8:11/mile, not just a little bit.
Here's the page: https://connect.garmin.com/modern/activity/1361442680. Am I just that bad at pacing (answer: yes!) or is this a Garmin issue, and I need to not worry about it, and just work with it until I absorb its idiosyncrasies into my training?0 -
lporter229 wrote: »@RunRachelleRun - I really can't say for certain whether that has anything to do with you hamstring. I have never been particularly fast on the downhills and I have always attributed that to my short stride. Today I could feel my hamstring pulling on the downhills so I knew I was running even slower than normal (also confirmed by Garmin). Today's average pace for my run was 9:12 and my avg cadence was 195. Compare that to my run on Sunday which was an average pace of 8:25 with a cadence of 196. Quite a bit of difference in the pace, but very little change in the cadence. This tells me that I was definitely altering (shortening) my stride length to compensate for my sore hamstring. I didn't necessarily feel it on much of my run, only that it was tight and lacked the usual mobility. I am going to work on stretching (I've been neglectful), foam rolling and also some icing.
@ lporter229 That is a super impressive cadence - wow! I just got a new Garmin that shows cadence, so I'll have to track and see if there is much difference on hills vs flats for me. Hope the extra hamstring attention does the trick for you!0 -
No presidential speeches/detours on my run today, so I finally got to ascend the Rocky steps on my 12 miler. Decided to venture south along the Schuylkill river trail to the end then explored the UPenn campus riverside sports complex before going back north and exploring more of Fairmount park. Did a bit of fast running in the middle of my run as a slow moving train went by the trail, which I tried to out-run (in honor of the VIA marathon mishap). Ended the run back at redding terminal market where I rewarded myself with a wet roast beef from DiNic's and a donut from Beiler's.
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
9/9 - 6 miles
9/11 - 3 miles
9/12 - 8.5 miles
9/13 - 10 miles
9/14 - 12 miles
Total: 100 miles, 2 MP+ faster session
Goal: 190 miles, 8 MP+ faster sessions
Remaining: 90 miles, 6 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 136 -
@9voice9 Your heart rate and cadence were going up and down in the same pattern as your pace, so I'm thinking you were having trouble controlling your pace I haven't used the pacing feature much on my vivoactive. But I think you have to hold the pace for a bit to get an accurate reading. In other words, you aren't getting instantaneous readings and may be over-adjusting instead of giving yourself time to settle in and hold a pace.
@MNLittleFinn LOL Yeah, I get it. You're tough!0 -
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I know @Ohhim is doing the Chicago marathon in a few weeks. Is anyone else? Reason I ask is because that's in my neck of the woods. Too bad I'm nowhere near ready to run a marathon.0
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Weather here is very hot and humid, and between that and very high anxiety levels I'm shattered . every part of my body was saying 'don't run, just sit down on the sofa', but I didn't listen because I know I'll feel better for a run, mentally and physically. As is often the case the first mile felt rubbish and I thought this would have to be 3 miles rather than the 5 we planned. Mile 2 felt better and was faster, mile 3 we started talking about one of my anxiety triggers, which of course makes me anxious and knocks my breathing off so we slowed, mile 4 we settled back into a good rhythm but running partners watch had a hissy fit so we lost track of distance and thought we needed to dogleg to reach the 5 so ended up doing 5.5 miles rather that 5. I was struggling with pins and needles in my left leg the last half mile but we made it in 56 mins.
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@Ohhim -Hooray for running the Rocky steps! So cool. Sounds like you had some pretty nice running in Philly. I love running in new places when on vacation!0
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