September (2016) Running Challenge
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@MobyCarp Yay, you, on being accepted for Boston!!!I started reading a book on my trip by Matt Fitzgerald called Racing Weight that is very interesting. It seems to be focused on more elite endurance runners than what I would consider myself but maybe I will see that it is applicable to more average people as I get more into it. It is a lot about eating enough and fueling your runs/workouts, not counting calories but measuring/scoring the nutritive value of what you eat based on some basic guidelines, and also the timing of what you eat. Pretty interesting stuff and he has don tons of research looking at big studies, etc.
@shanaber Is he the guy that recommends a BMI of 20?
I did a bit of reading online (yeah yeah) and read that 20 was the optimum BMI for running.
I set out with my goal weight in the middle of the healthy BMI range for my height.
But when I got there, I found things bounced too much.
I'm now a BMI of 20, and have maintained that since April. Very comfortable with it.
I should add that I'm neither stocky nor muscly, so the BMI is fairly useful for me.
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Did an easy 8.3 km this morning.
Last run before my HM on Sunday (Beat the Blerch virtual HM.)
I'm going to be rearing to go by then!
And a friend has just said she would like to join me for some of it. Woo hooo, so excited!1 -
@mobycarp I learned that the first time I bought my watch. I was like "oh sweet, now I can run at pace and the watch will just keep me on pace" but as soon as the beeping started I wanted to smash it. Never again. I don't like to feel lime I'm forced to run a certain pace. With enough runs under your belt you get the feel of different paces anyway. Now I just set the lap distance or time and just go run at whatever pace I need to, glancing once in a while at watch, but I try to not obsess about it cause looking at the watch 10 times in a mile is kinda stressing0
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Is it too late to work on my base before the next half marathon race....reading "80/20 running"...on chapter 4.
Indianapolis Half Marathon 10/8/16
One America Half Marathon 5/6/17
@ereck44 Is it to late to work on base building? Simply put: yes.
Base building is what happens before you start training. You have less than a month til your next race so right now you should be working within the base you have and then beginning to taper in a couple weeks. However that long stretch between October and May will be perfect for base building. Base building is easy miles, meant to boost your weekly mileage total. Typically base building has little -- if any -- speedwork. I spent a long time base building from June through August last year, increasing my mileage from 35-40 per week to 50-55. Zero speedwork, all easy miles, and then once September hit I was ready to tailor my training to the marathon.
@shanaber Good luck with the race this weekend! I've heard those events are really fun. I signed up for the NJ one last year but it ended up being the same weekened the Pope was in Philly so I didn't bother because traffic was horrendous.
@Orphia Your legs are going to be so ready to go by Sunday!!
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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 Sep 13 4.3 42.8 Sep 15 5.1 47.9
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First time managed 10k in a run,and in less time that I used to run 5 miles!
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@_nikkiwolf_ - sounds like you had the same dehydration headache I had! Loved the picture of the little hedgehog on Strava! so cute!
@shanaber - Victoria! I was there in July and it was nice. A little touristy. I got in a nice run all around the water and downtown when I was there. Have fun and good luck on your HM with your daughter! Sounds fun!
@chassp8pooh - that's great on your time!
@MobyCarp - yay, Boston!!!
4 miles. That little blip of fall we had a week ago is long gone. It is just plain hot and humid. I couldn't believe it when I opened the door to go out.
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
9/15 - 4 miles
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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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
9/15 - 5 miles - legs were feeling a bit tired but I couldn't sleep last night I think that's why
58 out of 115 miles
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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
9/15- 8.88
Total: 78.37/115
Today's notes: Today was my last longer faster run of the training cycle. I started out with a 10 minute warm up at 10:00 pace. Then ran for 60 minutes at Steady state pace ~8:53/mile. And ended with a 10 minute cooldown at 10:00/mile.
I did loops around town, so it was essentially climbing and descending one long shallow incline the whole time. It felt really good to be able to keep sub-9 pace for an hour, and I feel like I could have kept it up longer than that for sure.1 -
@chassp8pooh nice running!
@ddmom0811 nice run this morning
@skippygirlsmom nice run. I hate tired legs from not enough sleep!1 -
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
........: group run tonight!
It was a beautiful, perfect morning to do some speed work and run to the office. Cool, breezy, sunny, and only one sleepy gaggle of geese on the tow path. It's been ages since I did any successful speed work because this summer was more or less one long heatwave, and I did my 5 fast miles and felt like I could've kept up the pace and that was encouraging. I did 1 easy, then 5 fast (7:32, 8:00, 7:53, 7:57, 7:54) and then the last 1.3 was easy into the office parking lot. I'm feeling good that I was running 7:50s and still singing along to music here and there; since that pace is still my go-to "fast" pace, I should be able to hit 7:30s and 7:40s easy in October/November.
Group run tonight! Going to try to take that one easy and be really chatty so I don't go to fast. I've already run 6 days in a row, I don't need to double up on fast runs today!
Upcoming Races:
9/11 LVHN Via Half-Marathon DONE!
10/8: Coe College Homecoming 5k
10/16: Halloween Half-Marathon
11/20: Philadelphia Marathon
@skippygirlsmom Have fun in NJ anyhow! Next time y'all come up for a beach vacay or something, let me know! We should have some decent weather for your trip this weekend though!
@Elise4270 Boston is my goal, indeed; but I didn't qualify for 2017
2018, YOU ARE MINE!
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Congratulations @MobyCarp on your official Boston acceptance!
I used the pace alert feature on my Garmin exactly one time and had the same issue of it beeping too fast, too slow, too fast, etc. I wanted to throw it in the lake. I think I had set the range too tightly as well and was overcompensating each time it beeped. I don't like to be yelled at by my watch. Now I just peek at it once in a while.0 -
I set my garmin pace alert, but all of my alerts are vibration only. Seems to work for me. I'm not out of the range I want very often, but I found that, for training runs like cruise intervals, or tempo runs, where I want to have a fairly tight pace range, it helps me. Planning on turning that off for my race though, I'll be following the pacer, so hopefully they hold a good pace!0
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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
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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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.
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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)
15/9: 5.61 km + 20 mins yoga + strength exercises (chest 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 Thursday everyone! Today is my faux Friday. Taking tomorrow to relax ahead of a very busy weekend. Going to attempt to break my PR on 10K tomorrow morning when I get up and after that, nada!
Hope you're all doing great!4
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