September (2016) Running Challenge
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little off schedule but the bike is in the shop so did a speed work out this am. Killed me but was worth every second now! lol
Run 1.3 mile. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy 8.75 miles total @ 79:09
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Welcome! Great progress - and we'll what we can to help, including kicking your butt if necessary.mmteixeira wrote: »Hey all!! I just found this challenge group so here is my first post with my progress for September. I started running in January this year straight off the couch. Over the last 9 months I have run at least 3 times a week and lost almost 100 lbs. I have three 5k's and three 10k races scheduled for this fall and I am already signed up for the Indy Mini Half Marathon in May 2017. I am also hoping to get into the Beach to Beacon 10k in Maine in 2017.
I still have plenty of work to do...
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Good Morning my running fans. I was able to run 7 miles last night, the furthest I have ran in over 15 years. It feels so good to run again. Hope everyone has a fantastic day !!!
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
9/15 – 6.6
9/16 – Rest
9/17 – Crossfit
9/18 – 6.5
9/19 – Rest
9/20 - 7
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7.2 miles last night while my son had basketball practice. I wanted to get 9 miles in during the 90 minute practice but we got there late so my easy run turned into a tempo run so I could get as many miles as I reasonably could. The route was very hilly, which I enjoyed.
I still have a ways to go for my Sept goal but I think I have a chance if I can get some longer runs in.
@mmteixeira welcome to the monthly challenge thread! Your weight loss is quite the accomplishment!
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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 the hamstring
Sept 13- 7.0 miles
Sept 14- 4.1 miles
Set 15- rest- hamstring
Sept 16-rest-hamstring
Sept 17 5.0 miles
Sept 18- rest
Sept 19- 7.0 miles
Sept 20-4.0 miles
Sept 21-7.4 miles w/5@ tempo
Wow. I have been away for a while and this place has been nuts. With 200+ missed posts, I am going to have to admit that I will not be trying to catch up on them all. I am sure there was some excellent running in there though. Way to go, you guys!
My appearance here has been sparse for two reasons. My brother brought my mother to visit last Friday and stayed the weekend. My mom is staying until next Saturday when I will take her home. I love my mother dearly, but she is (how can I put this nicely?) super high maintenance. I am scurrying to fit my runs in this week when I definitely need it most.
The other reason is that I have been trying to nurse a sore hamstring, so I had three unplanned rest days last week. That about killed me, but I know it was the smart thing to do. The hammy is coming along, probably about 85% right now. I actually did a tempo run this morning and was pretty pleased with it. Pace was a bit slower than I wanted with my heart rate nearing the top of my target zone, but I was doing the run in my hilly neighborhood, so it's hard to compare to my typical tempo runs which I usually do on the flat bike path.
So I am curious, for those of you that typically do tempo runs, do you try to do them on flat terrain? If not, do you adjust your pace for the hills? I tried to avoid any hills that were too long or steep, but I did see my HR climbing into zone 4 on some of the hills. Of course, it was falling into zone 2 on the down hills, so it evens out, but I never feel like I can compensate for pace on the downhills if I slow myself down on the uphills. My running mechanics just don't allow for it.
On a side note, after several years of TMJ therapy, I finally got my braces put on my teeth on Monday. Kind of painful and difficult to eat right now. Finding the proper nutrition to fuel my runs has become my latest challenge. I have been drinking a lot of protein shakes and Gatorade.
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lporter229 wrote: »
So I am curious, for those of you that typically do tempo runs, do you try to do them on flat terrain? If not, do you adjust your pace for the hills? I tried to avoid any hills that were too long or steep, but I did see my HR climbing into zone 4 on some of the hills. Of course, it was falling into zone 2 on the down hills, so it evens out, but I never feel like I can compensate for pace on the downhills if I slow myself down on the uphills. My running mechanics just don't allow for it.
@lporter229 Glad your hammie is feeling better! Re: tempo runs -- When I do a tempo I try to do it on flatter terrain, but there's nothing totally flat where I am. I'm going up or down hill at some point. I usually let myself run the downs faster to balance out the uphills, and I give myself a range (7:45-8:05 usually) to account for the changes in terrain, since anything in the range is a-OK on race day for me.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!
9/15 - 4.06 miles. Legs felt like bags of wet sand.
9/16 - Spin Class. Missed it the last two weeks, so it felt difficult in a good way.
9/17 - 3.33 miles. Short run before race tomorrow.
9/18 - 10.15 miles. Capital Pursuit 10-Mile. Love this race! "Serious" runners for the most part, so it tends to be fast. Weather was beautiful, if a bit hot the last two miles. Time about what I expected based on my training level the last few months. Loved it!
9/19 - Rest day. Very sore.
9/20 - 5.05 miles. Beautiful morning.
9/21 - 4.02 humid, sticky miles. Someone forgot to tell Mother Nature that summer's over!
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@BeeerRunner - Welcome! Please send some of that New Glarus my way?!? For some reason they don't sell it in Iowa...only one state over! Love Spotted Cow AND Moon Man.
@mmteixeira - Welcome to you, too! That is some fantastic progress! WTG!2 -
9/1: 4.1 miles / Treadmill Run in Afghanistan
9/4: 7 miles / Track run in Afghanistan
9/5: 5 miles / Track run in Afghanistan while listening to an outgoing rocket blast. (Outgoing=good / Incoming=Bad)
9/8: 5 miles / Track run in Afghanistan
9/9: 8 miles / Track run in Afghanistan
9/10: 4 miles / Track run in Afghanistan
9/11: No running: Left Afghanistan and it was weird to have the 9/11 date stamp by my Afghanistan visa on my passport.
9/12: 6.45 miles / Treadmill run in Dubai (Way too hot to do anything outside other than lie on the beach under an umbrella, which is what I did most of the day)
9/13: Arrived back home to Texas!! Slept, slept, and slept some more
9/14: 12 miles / Run in the park breathing clean air
9/15: 3.1 miles and Body Pump / Happy 15 year wedding anniversary to me and Hubby!
9/16: 5 miles
9/17: Rest Day
9/18: 13.1 miles / Half Marathon training to test 30 seconds slower than goal pace. Ran with an 8:40 average pace with plenty of room to spare. Started in the dark on a paved trail around a lake with a headlamp and bugs flying at my head and lots of wind and a few spider webs. Then the sun came out so I put my visor on (thanks to my trusty hydration belt for giving me a strap to tuck that into), then it rained, then it sunned, rained, and back to sunny. Very happy with my pace, hydration, and Sport Beans.
9/19: 4 miles / Hot and humid before work - No breeze, and no one had their sprinklers on.
9/20: Body Pump Class and 20 minutes of Elliptical
9/21: 3 miles / Super sore from Body Pump. Yoga is definitely on the agenda this evening.
75.75 miles for September
2016 Races:
Buffalo Boogie (5K) May 7 – 23:42
Marine Creek Trailhead Trot (5K) May 14 – 22:00
Joe’s Run (10K) June 4 – 48:04
Firecracker 5000 (5K) July 4 – 22:51
XTERRA Jurassic Trail Run (15K at Night) July 16 – 1:32:05
Clark Gardens I’m Only Half Crazy Half Marathon/5K (HM) Oct 1
BMW Dallas Marathon (HM) Dec 11
@karllundy I've only got 1 Spotted Cow left in the fridge, and it's all MINE! Bwah hah hah ha!
However, I'm heading up to Wisconsin for Thanksgiving so I'll be going New Glarus Beer shopping while there. BTW, I see you are a fan of Body Pump as well. I've been going since February or March. I love it!!
Welcome @mmteixeira !!
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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
9/15 9.6 miles - 138.7
9/15 5 miles - 143.7 << Daily Double (Fleet Feet Fun Run)
9/16 5 miles - 148.7
9/17 20 miles. - 168.7
9/18 REST DAY
9/19 9 miles - 177.7
9/20 8 miles - 185.7
9/21 REST DAY
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
Rest day today. I declared this week a cutback week since I haven't had one in quite a few weeks and I noticed my long runs not being as effective. Plus I'm traveling back home tonight.
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Got in a warm ride & run with my tri team this morning, concluding with 6 faster miles on the unshaded upper tampa bay trail. With the weather in the upper 80s, I went by heart rate (staying in my M range), and averaged an 8 pace in the heat/humidity/sunshine. Still, with my 70.3 triathlon Sunday in similar conditions, I wanted to see how I adapted, was willing to push it, and luckily didn't want to die after 6 miles (which is good as I'm running 13 Sunday). Starting my taper tomorrow after a hard swim later this afternoon.
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
9/15 - 6.5 miles
9/16 - 20 miles
9/17 - 6 miles (w. MP in middle)
9/19 - 6.5 miles
9/20 - 7 miles (w. 2@MP, and 3x1K@10K pace)
9/21 - 6 miles (all at MP/HM heart rate)
Total: 152 miles, 5 MP+ faster session
Goal: 190 miles, 8 MP+ faster sessions
Remaining: 38 miles, 3 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 13RunRachelleRun wrote: »@Ohhim that was interesting about your heart rate and drift. Unfortunately, I didn't quite understand and hope you will clarify. Did you mean you don't let you heart drift out of that range during the 90 mins or you stay in that range for the start and then let it drift over (for the half)?
I start at the bottom (162 full M, 168 HM, and 171 15K/threshold), and it gradually drifts up as I keep my pace constant throughout the race (due to both natural drift and temperatures rising in the AM when races are held). Still, I'm doing those races in roughly 3 hours, 1.5 hours, and 1 hour respectively, so I used to start at lower HR ranges when I was slower, and will let my heart jump during my final kick at the end.2 -
@Ohhim Thanks! And how high will it drift in your half, if it starts at 168? I have been struggling with how I can interpret drift in a race compared to drift in training, which is why I'm bugging you
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I ran further than my plan said today because I needed it. Life is absolutely kicking my backside this week, I don't know what I would do if I couldn't run. I don't think I had managed to breathe properly or calm down for hours until I hit the fields on my run tonight. It suddenly felt like a weight had been lifted from my shoulders.
I will catch up on posts when everything crazy has happened tomorrow and I can spare more than a few seconds.
September Running Challenge
1st-4th - Poorlysick
5th - 3.53 miles
6th - 4.06 miles
8th - 10.02 miles
10th - 3.1 miles
11th - 6.07 miles
13th - 3.01 miles
17th - 3.11 miles
18th - 13.18 miles - HM PB!
20th - 3.02 miles
21st - 5.05 miles
MTD - 54.15/70 miles
Upcoming races:
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
17th Dec - Lee Valley VeloPark Half Marathon
9th April 2017 - Brighton Marathon1 -
Hello all, I'm just a beginner. Finished the c25k 2 weeks ago. Now started the 10k. Aiming for 35 to 40.7
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Love all the miles! I haven't given up on returning. Well, actually I had but after today's appointment I'm feeling more optimistic. Swimming is still my only approved cardio activity.
I get to start PT one day a week. Figure my 2017 new year's goal will coincide with a return to running program.
Still on the crutches *sheesh* 14 weeks now, looking like another 7-10...
But, I'm having cupcakes today. Thanks @greenolivetree 4 -
@Elise4270 Keep hanging in there, Heres hoping the time goes by fast for you!1
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The week in review:
Sunday, DNF at Rochester Marathon.
Monday, total rest day, calves really feeling the after-effects of late-race severe cramps.
Tuesday, mostly rest day, calves quieted down enough so that my pre-race twinge could be heard. It's bad enough to keep me from running, so I didn't even go to the club workout.
Wednesday, today - that twinge still prevents running even two steps. Had a regular appointment with my podiatrist, mentioned it to him. The hurt I pointed to is "right where the muscle connects to the tendon." He had a few suggestions, and offered to write a referral for PT. I took that.
On the PT prescription, it says "Dx: Left Achilles Tendonitis"
That has me a bit down. My coach had Achilles tendonitis when I met him, and said he went 14 weeks without running a step.
After lunch, I called and made a PT appointment for Friday morning. Then I noticed that I can walk more briskly this afternoon than I could yesterday. Maybe it will get better just with enough rest?
Okay, I've been here before. I know I'm going to swing between denial and hypochondria, thinking it will all get better on its own soon and thinking I'll never run again. I just need to ignore both ends of the emotional thinking and do what needs doing. Today, that's make the PT appointment. If it happens to get all better with two more days of rest, I can walk out of PT with a smile. If it doesn't get all better with rest, I won't be waiting a few more days for a later appointment.
Oh, yeah. I need to cut my daily calories, too. If I'm not running, I'll put on weight with what I had been eating. Let's put it at 2700 calories for now, 400 lower than what I had as a base while in marathon training. May need to cut it further, depending on what happens; but I need to get used to eating that much less, first.
Sigh. I think my racing goals are about to be revised.4 -
Oh and I have 27 so far!2
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Cheer up @MobyCarp . You got this. Promise. Rest and regroup.
I'm down 4 pounds since surgery. I'm sure it's all muscle though. I have one normal defined runners leg and one hot dog leg. I'll be good at running circles around everyone.
Thanks @MNLittleFinn !2 -
@MobyCarp
I battle Achilles Tendonitis from time to time, although it's never kept me from running. You are right however, the more you stretch it out throughout the day, the less it hurts. What I have done when it flairs is to ice it immediately after a run. My trainer has also had me do eccentric calf raises 2-3 times a day. I noticed that if I ran when it was a little tender, if I tended to run slower to start it would loosen up a bit and after 2-3 miles it would be fine. Again I think my issues were probably not as severe as your trainers since I was able to work through mine with just a little modification to training and not stopping altogether.
@RunRachelleRun
Cardiac drift varies from person to person, and is something you almost need to track individually over time, different temperatures, different paces, ect. I have run half marathons in the 40's where I had only a few bmp drift between miles 2-12, and others where I'd gain 1-2 bmp per mile over the course of a race as the temperatures drifted upwards. Studies have shown that staying well hydrated will decrease the chances of cardiac drift as well. This is fairly good article http://www.exercisemed.org/research-blog/cardiovascular-drift-anothe.html3 -
mmteixeira wrote: »Hey all!! I just found this challenge group so here is my first post with my progress for September. I started running in January this year straight off the couch. Over the last 9 months I have run at least 3 times a week and lost almost 100 lbs. I have three 5k's and three 10k races scheduled for this fall and I am already signed up for the Indy Mini Half Marathon in May 2017. I am also hoping to get into the Beach to Beacon 10k in Maine in 2017.
I still have plenty of work to do...
Here is my log so far for September:
9/2: 4.5 miles
9/4: 5.5 miles
9/5: 2.9 miles
9/7: 4.35 miles
9/9: 4.5 miles
9/11: 6.0 miles
9/12: 3.1 miles
9/15: 5.25 miles
9/17: Fleet Feet PB Class - Speed Work - 1 mile of fartleks approx
9/18: 4.0 miles
9/20: 3.5 miles
So just about 45 miles running so far in September. I also cross train riding my bicycle twice a week (Specialized Diverge) - 71 miles on the bike so far this month...
Do you live in Indy? I am also running in the Mini Half Marathon 2017. I run on the Monon Trail as much as possible and supplement my running with the treadmill.0 -
My event is 2 weeks from this Saturday. Is it too late to break in a new pair of running shoes? I plan 2 more long runs and a couple of shorter runs before my taper week. The shoes I use now are plain old Nikes, which I bought in a running store. I purchased them in January 2014, and have run 4 half marathons in them. However this last long run, I really started feeling tightness in my calf muscles, and may need extra support.0
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@ereck44 I had 12 miles on thr shoes I wore for my first HM. No problems. Good shoes really shouldn't need to be broken in.1
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@ereck44
Rule of thumb is do a few shorter and at least 1 long run in new shoes, if they feel good from those runs you're good. Like @MNLittleFinn states, if you are using a brand and style you've used for a while, you are probably OK right out of the box. I have no issues opening a new box of my Adidas shoes and doing a 15-20 mile long run in them right off the bat, but I've got a good history in them and have used that style for about 7-8 pair now. I doubt I'd try that with a new brand or style.0 -
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
9/20: 4 miles
9/21: 8 miles
........: 4.9 miles
Lovely recovery run after work; our internet went out about an hour before I was set to leave, so I spent the last hour of my work day reading Born to Run on my phone (yes, I'm only just now getting around to reading it...). I checked the time as I came to the last corner before I got back to my office building and realized it was almost 5 pm exactly, which would mean horrendous traffic on my route home, so I decided to putz around in the woods behind my office for a bit. There's some stairs that go down from the sidewalk to a path, and I've passed the stairs a few times now and been tempted, but I've always been in a time crunch, but not today! So I jogged around there and added about a mile onto my run and it was really nice, and also I took pictures of myself for instagram because I'm a millenial and that's how I roll
My legs felt really peppy for ths run, none of the soreness I had this morning lingered for the evening. But we'll see how they feel tomorrow morning when I ask them to run a bunch of 7:50 miles... in the dark. Mwahaha!
Upcoming Races:
9/11 LVHN Via Half-Marathon DONE!
10/8: Coe College Homecoming 5k
10/16: Halloween Half-Marathon
11/20: Philadelphia Marathon
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@kristinegift that picture looks like an ad for running, or the picture on a motivational poster. Pretty awesome2
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Thanks for the link and explanation @5512bf !1
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September goal.....run/jog/prance
9/1 3.12
9/2 4-ish (technology malfunction...)
9/3 strength/core training
9/4 3.18
9/5 rest
9/6 3.25 + strength/core
9/7 5.7
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
9/20 rest
9/21 7.40
Total 47.09
Upcoming races:
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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9/21 2.22 miles
Took it pretty easy as I'm still feeling tight/sore from Sunday's race. Doing lots of stretching, rolling, icing, soaking.
Total for September so far is 74 out of 90 miles - 81% of goal. Given that I should be doing at least 11 for my long run this weekend, I guess I should make that. Taper starts after the long run!
Correction - I think I'm only at 71.9 miles out of 90.0 -
Absolutely! My first thought also was that that picture could be right out of a running shoe commercial! Lol, I wish I looked that much like a runner when I run. They just put the pictures from my half marathon online, and I swear I gave it a last push and sprinted across the finish line, but in the photo it looks like I'm somewhere between slow jogging and falling asleepMNLittleFinn wrote: »@kristinegift that picture looks like an ad for running, or the picture on a motivational poster. Pretty awesome
@lporter229 Guess that depends on your definition of "flat"lporter229 wrote: »So I am curious, for those of you that typically do tempo runs, do you try to do them on flat terrain? If not, do you adjust your pace for the hills? I tried to avoid any hills that were too long or steep, but I did see my HR climbing into zone 4 on some of the hills. Of course, it was falling into zone 2 on the down hills, so it evens out, but I never feel like I can compensate for pace on the downhills if I slow myself down on the uphills. My running mechanics just don't allow for it.
Like @kristinegift , I also don't have anything totally flat where I live. I just had a the data of this year's runs, I think have only two choices to keep a run under 40m or 50m of elevation.
There is my little "forest loop" which is nearly perfectly flat (+/-17m), but it's rather short (4.5km), has one traffic light, and as the name suggests, 2.5km of the loop are in a little forest, so time and weather-dependend the first third of it can be really muddy, and after sunset it gets pitch-dark, so even with a flashlight I have to move slowly and carefully.
Or I can run around in the village centre, that's also pretty flat (maybe +/-25m for 6km), but comes with traffic lights and roundabouts to cross. So that is also not ideal for tempo runs (and pretty annoying, I only ever do that if I need to pass by the post office or the supermarket).
All other routes I can do involve at least ~50m elevation change. For tempo runs, I try to limit it to that amount of climbing (rather than seeking out any extra hills for fun
) . I get the climbing out of the way first, which usually ends up with a too slow pace. I know I won't be able to compensate 1:1 for that on the downhill in the end; so I just go a bit faster on the flat part in the middle of the run, until I've caught up to the planned pace. Then I can finish with the descent, and either enjoy the fact that I can keep the pace with less effort, or keep the effort up and end up with a slightly faster average pace in the end. 2
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