September (2016) Running Challenge

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Replies

  • ddmom0811
    ddmom0811 Posts: 1,881 Member
    juliet3455 wrote: »
    @ddmom0811 Thanks, I am fairly lucky to live where I am with the amazing valley.
    Banff is about a 9 hour drive South of me. They have a really nice Marathon / HM / 10k event there running on trails around Town and the Golf Course. You know what the site lines are like being cupped in that Bowl surrounded by the amazing peaks. I hope you had a chance to head North along Hwy 93 up to the Ice Field and Jasper. Some great day hikes that will let you get right to the Top of the Peaks in the area. No Rock Climbing gear required - just common sense and follow the well worn trail.

    We didn't make it to Jasper that trip, but we plan to next time! The running with those temps in July was amazing! (Coming from 100+/90% humidity Florida!)
  • ddmom0811
    ddmom0811 Posts: 1,881 Member
    @kristinegift - and other people who run in the dark... I've been using knuckle lights the past two years and love them. However, the past month or so they keep running through batteries so fast, it's ridiculous. It's like they won't turn off properly (you think it's off and then later realize it turned back on). And then they suddenly wouldn't turn on. I think it may be because I sweat on them so much, I guess. I saw they now sell them with rechargeable batteries but when I read reviews they weren't that great.

    Anyway, I've been using this:

    https://www.amazon.com/gp/product/B01HEYYKLO/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

    for my back light (on flash mode). So I decided to order another one and just clip it on the front of my pants.
    It worked GREAT this morning. It is rechargeable and the light is so bright you really can't look into it. It uses a magnet to attach and and I've never had it fall off my pants - but I wear tight capris to run. If you wear shorts that aren't tight fitting I don't know that it would stay on as good.

  • greenolivetree
    greenolivetree Posts: 1,282 Member
    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
    9/15 - Rest day
    9/16 - 3 mi run, 2 mile walk = 5 miles
    9/17 - 3.25 mi walk
    9/18 - Rest day

    Goal: Not be in pain

    Totally overslept and missed Sunday morning run. Then we got really worried about our dog last night (he has back problems) so I needed to spend this morning watching him and decide if he needed a vet visit or not. He is fine thankfully but I'm falling behind on exercise.

    Thanks for all the suggestions for led and reflective gear! Wish I could tag you all. I definitely need to order something soon.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    I hate feeling tired in the middle of the day when I had a rest day yesterday, and my run today was a mile shorter than my normal Monday runs....I hate Tapering off....I'm pretty sure the tiredness is all psychological.....because I want to go run too......
  • dowelahmed
    dowelahmed Posts: 26 Member
    Another week, another reason to do some running! A rather cold and windy Saturday meant I was taking it relatively easy on the parkrun, but I was still within a minute of my PB and it looks good for the upcoming 5K run this Saturday organised in the Olympic Park. I reckon I can up my pace, some more speed runs should help that but the noticeable drop in temperature will mean thicker layers now!

    exercise.png
  • 7lenny7
    7lenny7 Posts: 3,498 Member
    My 2¢ on various topics I'm catching up on here:

    Tapering length - for me it depends on how my body feels. If I feel good, shorter taper. If I feel run down from the training, longer taper.

    PR Definitions: For race overall time PR's I always use the advertised distance and the chip time (when available). If no chip time is available, I use my GPS watch time but the advertised course distance. I haven't settled on a definitions for pace PR's, though I tend towards using my GPS recorded paces which factor in the longer actual run distance. The only non-race PR's I really consider is distance, so easily determined from my GPS. In the end it's based on what's important to you.

    Electrolytes: I don't bother with supplemental electrolytes unless it's a particularly hot day or a particularly long run. For my 11 mile run Sunday I rehydrated with beer. not sure what that has in it for electrolytes.

    Cramping, hydrating and electrolytes - What I've been reading in a few sources is that the conventional wisdom that cramping is a result of not enough hydration or electrolytes is not actually proven. Some of the articles I've read are here and here, both with references.

    8 more pages to go...
  • mom3over40
    mom3over40 Posts: 253 Member
    edited September 2016
    9/01 ..... 3.2
    9/02 ........... Rest
    9/03 ..... 3.3
    9/04 ........... Rest
    9/05 ........... Hiked 6 miles
    9/06 ........... Walked 6 miles with a friend
    9/07 ..... 2.3 Easy run then walked, DOMS was a little much to ignore
    9/08 ........... Rest
    9/09 ........... Rest
    9/10 ..... 3.2 With DD. She walked a little more than last time but I am still happy with what she put in.
    9/11 ..... 5.0 With DH. I was a little surprised with the pace: felt easy at ~10:30 min/mile, it was usually 11-12 for me
    9/12 ........... Rest
    9/13 ..... 3.1 With DH again. It was later at night and we wanted to get it done. We ended up running more like a tempo speed. I threw in a fast (for me) finish thinking, I probably wouldn't be able to run fast for next few weeks after the blood donation...
    9/14 ........... Rest - donated blood today. Will focus on having more iron rich food and hope the run tomorrow would not be too much of a suffering...
    9/15 ..... 3.1 Ran too fast in the beginning. I need to work on slowing down again...
    9/16 ........... Rest from running. Did some bodyweight strength training again, finally :sweat_smile:
    9/17 ..... 3.3 Family/Group run
    9/18 ..... 2.4 Wanted to run 5~6 miles but my legs (mostly left leg) felt really tight which I assumed was from the strength training on Friday and possibly a lot of standing the day before. Half way through, DH wanted to stop and I gladly agreed...
    9/19 ........... Rest/perhaps strength train again...

    Total Miles: 28.9

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    @_nikkiwolf_ Thank you for pointing that out! I didn't look at that. I was running with my 7 y.o. and had to stop twice to tie her shoelaces. I don't think it took 4 minutes. Perhaps, during the walking breaks, we were too slow for Strava to count as moving :)

    @katharmonic Congrats on the PRs. Sorry that it was not a good race for you but there is always another one... wait, you already have one coming :) Good luck in 3 weeks!

    @MobyCarp I am sorry that it was not your day. Like many have said, you are an inspiration. Hope your legs recover quickly so you can run off the bad day :)
  • luluinca
    luluinca Posts: 2,899 Member
    Everyone here is so inspirational, even if you didn't have the best race day.............I'm inspired.

    Really busy here and we're leaving Wed for CO. Our daughter is getting married this weekend in Estes Park. And of course we got slammed at work at the same time. I missed one short run last week and will miss a couple of runs this week but I'm getting one in tomorrow morning. Hoping to do some hiking at least while there and maybe one run.

    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
    09/11 – 4.16 mile run – Ran middle 2 miles at tempo – AVG HR 147
    09/12 – 95 min strength training
    09/13 – 3.52 mile recovery run – AVG HR 142 – two hills
    09/14 – 90 min strength training
    09/15 – Rest Day
    09/16 – 3.53 mile run – Fastest pace on horse trail yet – AVG HR 145
    09/17 – Unplanned Rest Day – had to work
    09/18 – 4.35 miles – Ran middle 2 at tempo – AVG HR 148
    09/19 – 90 min strength training


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    Have a great running week!
  • AdrianChr92
    AdrianChr92 Posts: 567 Member
    louubelle16 wrote: »
    Thanks everyone for the congrats on my HM, both here and on Strava. There were too many to mention but every one made me smile :) I saw this yesterday and thought of you guys...

    luedc8nyzylh.jpg

    That's true. Runners that I do know just call me a "low mileage hobby jogger"
  • 1TheQueenB
    1TheQueenB Posts: 377 Member

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  • jringer1
    jringer1 Posts: 1,230 Member

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    Slow and steady just like the turtle :)
  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
    edited September 2016
    @katharmonic Great job on finishing your first half marathon! On a flat course in colder, less humid weather, I'm sure you can beat that PR without problems.

    @Orphia and @louubelle16 Congratulations on your HM PRs! Amazing races, both of you!

    @MobyCarp I'm sorry to read about your DNF. After 25 miles in 3:40 (what an awesome finish time that would have been!), that must be so frustrating. I hope you recover quickly.

    --
    I don't think I'll make my goal this month. Stupid cold! I cut both my runs on the weekend down to half the planned distance, after taking Friday as a complete rest day, and today as well. I feel ~95% fine, I'm just trying to do the sensible thing and taking it slow, but not running today was really hard. It was cool and sunny, would have perfect running weather...
    I used the "easy slow running" on yesterday as an opportunity to explore a little forest that I've never run into; I wasn't going to go fast, so I figured I might as well get a little lost and slog through some mud ;) . Somebody told me the trail dead-ends at a golf club. As it turns out, there's actually a fair amount of running on both narrow&overgrown as well as wider forest trails you can do in that little grove. At one point, my chosen trail let to a little creek. After some hesitation, I was brave enough to attempt to leap to the other side, and I'm proud to day that I made it! Of course, less than 100 metres after that is where the trail ended, so I had to turn right back around and jump back. Only that time, I slipped on the muddy bank and landed in the middle of the little steam. Master of trail running, that's me! :D
    My dear Saucony Cortanas passed the 600km mark during that run. It's kind of fitting, really - I just looked back to the first run I did with them, I ended up ankle-deep in cold water as well.

    These are the evil river; and a photo of my nice shoes somewhere around their jubilee distance (looking clean and shiny after their recent bath):
    zxajx3k7vm4h.jpg
    6m7p1zxumcf7.jpg



    exercise.png
  • Azercord
    Azercord Posts: 573 Member
    @AdrianChr92 just tell them you are a "low mileage hobby runner", joggers find dead bodies and you haven't found one yet.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @_nikkiwolf_ sorry to hear about your cold! Also, that forest run looks great!
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    9/19 - rest day. Traveling home from New Jersey. Sorry I missed you @stoshew71 lol
  • 1TheQueenB
    1TheQueenB Posts: 377 Member

    exercise.png

    I've been running! All caught up my log.
  • kristinegift
    kristinegift Posts: 2,406 Member
    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: 4 miles
    9/8: 3.2 miles with the Thursday crew!
    9/9: Rest day
    9/10: 5.3 miles
    9/11: 13.1 - Via HM
    9/12: 3 miles with the Coffee Crew!
    9/13: 7.9 miles
    9/14: 4.3 miles run commute home
    9/15: 7.3 miles run commute to work
    ........: 6.2 miles with the Thursday crew!
    9/16: Rest day
    9/17: 8.1 miles with the Saturday crew!
    9/18: 11.3 miles (am) + 4.7 miles (pm)
    9/19: 6.1 miles

    AFter feeling so weird and tired yesterday, I decided to sleep in today and run later instead of go to my 6 am group run... and when I woke up at 7 to a total deluge of rain, I did not regret that decision at all! I texted a teammate around 3 pm asking if she wanted to run around 5:30 and then WHAM BAM! I had a running buddy! We ran and chatted and I kept wishing it wasn't a hundred million percent humidity, because then I could have worn shorts with pockets big enough for my phone and taken pictures, because the path we were running was beautiful. Maybe next time! ;)

    exercise.png

    Upcoming Races:
    9/11 LVHN Via Half-Marathon DONE!
    10/8: Coe College Homecoming 5k
    10/16: Halloween Half-Marathon
    11/20: Philadelphia Marathon





  • kristinegift
    kristinegift Posts: 2,406 Member
    ddmom0811 wrote: »
    @kristinegift - and other people who run in the dark... I've been using knuckle lights the past two years and love them. However, the past month or so they keep running through batteries so fast, it's ridiculous. It's like they won't turn off properly (you think it's off and then later realize it turned back on). And then they suddenly wouldn't turn on. I think it may be because I sweat on them so much, I guess. I saw they now sell them with rechargeable batteries but when I read reviews they weren't that great.

    Anyway, I've been using this:

    https://www.amazon.com/gp/product/B01HEYYKLO/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

    for my back light (on flash mode). So I decided to order another one and just clip it on the front of my pants.
    It worked GREAT this morning. It is rechargeable and the light is so bright you really can't look into it. It uses a magnet to attach and and I've never had it fall off my pants - but I wear tight capris to run. If you wear shorts that aren't tight fitting I don't know that it would stay on as good.

    @ddmom0811 I have Nathan lights like that! I clip them to my vest. I like it. But I don't find them bright enough to illuminate the way. I just bought a Nathan Zephyr flashlight, so hopefully I don't mind holding it (it has a holster-y thing though so I don't have to grip it, which is nice).
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    kristinegift wrote: »
    ddmom0811 wrote: »
    @kristinegift - and other people who run in the dark... I've been using knuckle lights the past two years and love them. However, the past month or so they keep running through batteries so fast, it's ridiculous. It's like they won't turn off properly (you think it's off and then later realize it turned back on). And then they suddenly wouldn't turn on. I think it may be because I sweat on them so much, I guess. I saw they now sell them with rechargeable batteries but when I read reviews they weren't that great.

    Anyway, I've been using this:

    https://www.amazon.com/gp/product/B01HEYYKLO/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

    for my back light (on flash mode). So I decided to order another one and just clip it on the front of my pants.
    It worked GREAT this morning. It is rechargeable and the light is so bright you really can't look into it. It uses a magnet to attach and and I've never had it fall off my pants - but I wear tight capris to run. If you wear shorts that aren't tight fitting I don't know that it would stay on as good.

    @ddmom0811 I have Nathan lights like that! I clip them to my vest. I like it. But I don't find them bright enough to illuminate the way. I just bought a Nathan Zephyr flashlight, so hopefully I don't mind holding it (it has a holster-y thing though so I don't have to grip it, which is nice).

    I've got a Zephyr. It's great to have the Zephyr and a headlamp, but if I could only have one I'd go with the headlamp. The Zephyr is better for night trail running, because I can point it where I want the light; but it can be a nuisance when I need both hands for something, like opening a gel. It can also be a nuisance to switch which hand the Zephyr is on, such as when I run out of water in the left and need to change from drink-left, light-right to drink-right, light-left; but that's less of a nuisance than opening a gel.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    September 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
    9/12 – 3.77 easy
    9/13 – 6.36 warmup, intervals, cool down
    9/14 – extra rest day
    9/15 – 2.07 warmup
    9/16 – rest day
    9/17 – rest day
    9/18 – 25.39 DNF at Rochester Marathon
    9/19 – rest day

    September total to date – 114.22

    Nominal Challenge Goal – 200 miles
    Real Goals: Manage Rochester Marathon well as a race, recover quickly.

    Today's notes – No surprise, the day after running most of a marathon is a rest day. Much of the morning, my calves bothered me where they had cramped up. Later, as that sensation lessened, the twinge on the left side that worried me before the race came forward to annoy me. Also a minor twinge in my left quad, where it had bothered me going down that last hill. It's still too early to say what's important, but the odd thing is that aside from the occasional twinge in the quad, all the aches and pains are below the knees. That might mean that I was in pretty decent physical shape, apart from hydration.

    The calves being what they are, I'll get fewer than 5000 steps in today. It was nice lawn mowing weather, and the grass is about long enough to need mowing; but my calves didn't like the idea of that much effort pushing a mower. The left one complained quite a bit about grocery shopping. So give it another good night's sleep and see where I stand. The grass will still be there tomorrow, and there's no rain in tomorrow's forecast.

    Oh, yeah. Did the usual stuff. Soak in a hot bath, stretch the calves afterward. Gentle walking, emphasis on "gentle". Not a lot of walking. Try to remember to take my ibuprofen on schedule. Stare at a computer screen for a while, do some research on investments, look at social media.

    Retirement is great. I turned off the alarm last night and slept till I woke up this morning.

    The running community is great. Falling down on the sidewalk 25.2 miles into a marathon feels like failure, and in the absence of support would likely continue to feel like failure for a very long time. But I've got a lot of support from other runners, in person, on Facebook, and here. A sample comment on Facebook: "I hope you are feeling better Kevin. You have a bigger goal race (Boston) in the future. Probably wise to pull out rather than continue and risk injury." This, from a buddy who hasn't been able to run at all since Boston . . . and optimistically registered for Boston 2017 based on his result at Wineglass 2015. Kind of puts my minor issues in perspective.

    So, rest day today. Maybe tomorrow I'll be able to distinguish between temporary aches and something that will take a while to get better. I'll go to the running club tomorrow to talk, but at this point I don't know whether I'll even do the 2 mile warmup. Depends on how my legs feel tomorrow evening. I know the club members will be in favor of my doing whatever it takes to be healthy enough to run a good 5K on October 2.

    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) DNF a mile from finish
    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)

    2017 races:
    April 17, 2017 Boston Marathon (Hopkinton, MA)
  • katharmonic
    katharmonic Posts: 5,720 Member
    Thanks all! You made me feel better about a not so great day of running. I was pretty sore today, especially my right hamstring. I got a massage after work and it really helped. He did some gentle work and stretching on the legs and some great work on my neck and shoulders - I carry so much tension there when I run, even though I try to be really mindful of relaxing.

    Took a rest day, of course. Tomorrow I will see if I'll go to my group workout, but if I do I'll only do an easy base run rather than the planned tempo run. Taper for my next half starts on Sunday, so this will be my last week of any kind of speed work or long run. That's exciting! I'm certainly ready for that after yesterday.

    I don't think I updated my ticker for the last couple of runs. Currently at 75% of my goal for September. I tried to estimate accounting for taper but I may end up a little low because of cutting back a little before and after the run I did this past weekend.

    exercise.png


    Upcoming races:
    9/18 CNY Bread Run Half, Fabius, NY (test run, long run with bling, not racing)) 2:45:20
    10/9 Empire State Half Marathon, Syracuse NY (official first marathon)
    11/13 Burn Run 5k or 10k, E. Syracuse NY (not signed up yet)
    11/24 Turkey Trot 5k, Cedar Rapids IA (maybe?)
    12/3 St. Nick Shuffle 5k, Syracuse NY
  • kristinegift
    kristinegift Posts: 2,406 Member
    @MobyCarp re: Zephyr light - I thought about that, and then remembered I never start longs runs that early so the gels/water/light problem won't arise. I only need it for weekday runs when I have to start in the dark in order to get to work on time. re: marathon - It's hard, but don't let yourself get down about it. You DO still have Boston next year, and you've had a pretty amazing 2016 racing year so far. Mother Nature is a *kitten* and cramping calves are her little minions ;)

    @katharmonic Massages are wonderful things :)
  • KatieJane83
    KatieJane83 Posts: 2,002 Member
    Lucky day at work today! My company's Friends and Family discount program got a bunch of Mizuno shoes in stock. I haven't worn Mizunos before, but considering they all ranged from $35-$45 a pop, plus a code to take an extra 10% off, I'm fine with taking a chance! Plus, I'd already been looking into adding some different shoes into my rotation, just to change things up. I got especially lucky since one of the available models are trail runners and I've been meaning to get some of those too, lol. Looking forward to getting my two new pairs of shoes to try out!
  • untermrad
    untermrad Posts: 24 Member
    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
    9/6 6.2 miles (treadmill)
    9/8 4.8 miles fartlek run on treadmill, felt sick after completing speed portions and had to stop.
    9/9 6.4 miles easy run
    9/10 3.1 miles (Pure Tap 5k)
    9/11 6.5 miles
    9/13 6.3 miles
    9/15 6.3 miles
    9/17 6.3 miles
    9/18 4.4 miles
    9/19 6.8 miles
    exercise.png

    Upcoming races:
    9/10 - Louisville Pure Tap 5k 25:03
    10/1 - Norton Sports Health Great Pumpkin 10k
    10/22 - Urban Bourbon Half Marathon
    11/24 - Hungry Turkey 5k


  • juliet3455
    juliet3455 Posts: 3,015 Member
    7.5 km slow stretch/recovery run after the 16.6 km of Obstacle Course Volunteer Photography on Saturday.
    Now Taper / Rest until Friday Sept 23 - Roots and Ruts - 10km - Rough Bush Trail Race. Have talked 2 other from our club to come over for the event. There are some hidden surprise obstacles - all natural - Fallen Trees, Large Boulders to scramble over, and other unknowns. ;)

    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 – 124.0 km
    09/08 – 8.0 km – 24.0 – 116.0 km
    09/10 – 7.0 km – 31.0 – 109.0 km
    09/11 – 10.0 km – 41.0 – 99.0 km
    09/13 – 6.0 km – 47.0 – 93.0 km
    09/16 –12.0 km – 59.0 – 81.0 km
    09/17 –16.6 km – 75.6 – 64.4km
    09/18 – 8.0 km – 83.6 – 56.4 km
    09/19 – 7.5 km – 91.1 – 48.9 km – YTD - 933.8 km

    exercise.png

    @RespectTheKitty Always love to see the medals/bling from events. My favorite is still the Rubber Squeaky Toy Chicken
  • HonuNui
    HonuNui Posts: 1,464 Member

    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
    9/8 strength/core training
    9/9 rest
    9/10 3.25
    9/11 3.16 + strength/core
    9/12 snorkel 2 hours
    9/13 rest
    9/14 moved a friend's woodworking shop: saw, planer, and lathe....up 15 stairs.....
    9/15 6.25 then a 4.2 mile trail hike thru Kilauea Iki with 2000' elevation change (yep, I'm counting it!)
    9/16 more ennui
    9/17 4.10
    9/18 core/strength training
    9/19 3.13


    Total 40.09

    @MobyCarp I empathize, having done a similar thing last Big Island International 1/2.....ended up on the ground 200 yards from the finish, ended up finishing (with medics walking on either side of me), then going to retch in a corner. Take your time to recover and look forward to Boston!

    Upcoming races:
    Las Vegas RocknRoll Half 11/13/16

    Ticker is my goal for 2016 and accumulation to date:
    exercise.png

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