September (2016) Running Challenge
Replies
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My wife just told me she's interested in signing up for this: http://grandmasmarathon.com/our-races/the-kp-challenge/
So proud of her. I know she'll be able to do it, and it's great that she's wanting to start running and has a goal.4 -
Yay, @Elise4270 for your crutches walk distance PB!
Thanks heaps too, and Stan and Lenny, for your good moderation of the Strava group.
Coming year goals? Like a few people's!
Sub 2 hour HM
Sub 25 min 5K.
Haven't quite decided whether to aim for a marathon. Working on my HMs will help me decide.
Also want to complete 50 parkruns and keep going. Am up to 42.2 -
End of month question for everyone. What changes, goals do you anticipate seeing in the next year running? Where would you like to be?
- I'm going to join everyone who put "sub 2 hour HM on the list" - after 2:16 in May and 2:06 in September this year, that seems achieveable.
- Getting faster in general, during regular runs. Everyone is always talking about having to slow down; but I realised that my default pace stayed more or less the same during the last two years, despite the fact that my PRs for all distances improved. If I shaved a few minutes of my 5k, 10k and HM PRs, shouldn't that mean that my easy pace gets a little faster as well? I think I'm just too used to running at the same pace after all this time...
- Running on "my" mountain: don't stop after the part from cable car base station to mountain station (my current PR for continuous uphill running), but add on the next part of the trail.
- As a joint cycling&running goal: I was just looking at a garage receipt from last November on Tuesday and saw that I drove 4000km with my car - about 2000km running and 1000km cycling during the same time span. Now I'm thinking that maybe, if I increase the distance of my bike rides, and keep the current monthly running distance, I could log more distance on my bike and running shoes (combined) than on my car.
e.t.a: Or is "next year" = the next 12 month, rather than 2017? In that case, I think my number one goal is finishing my first marathon end of October. The closer that date gets, the more I'm worried signing up for it was a crazy idea. Seriously - 42.195km, what the hell was I thinking? I've never run more than 32km, the thought of adding another 10km to that is kind of scary.
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Been too busy to check in and post my morning run and there were SO many messages. Didn't have time to read them all but just saw about @ohhim. No time to catch up. Flying to NYC tomorrow to visit daughter and hang out. So will get some cooler runs in on Sat and Sunday.
@ohhim - so sorry. You'll be there next year!
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
9/16 - 4.5 miles
9/17 - 44 miles biking
9/18 - 38 miles biking
9/19 - 5 miles
9/20 - 5 miles
9/21 - strength training
9/22 - 5 miles
9/23 - 4.2 miles
9/24 - 44 miles biking
9/25 - 40 miles biking
9/26 - 4.6 miles
9/27 - 5 miles
9/28 - 4.8 miles
9/29 - 4.1
9/30 - travel day
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando2 -
@shanaber I didn't really notice the difference in the drop, but I was surprised how much different it felt when the cushioning is mostly absent - it was a huge difference going from concrete to grass and back, and I did a bit of experimenting with running styled and could clearly tell if I was hitting the ground first with heel, midfoot or forefoot.@_nikkiwolf_ - how did you like your new Merrill 0 drop shoes? I had some minor calf complaints when I switched but I had been mostly wearing running shoes with a 4mm drop previously so it wasn't a difficult transition at all.
Thank you for sharing your experience! Like you, I'm mostly wearing 4mm drop shoes otherwise ("neutral" and not very heavy), so it's not such a huge transition. Still, I was a bit surprised that I didn't feel sore at all the next day - I found a few blog posts where people wrote about their experiences, and they all claimed that they could hardly walk the next day, so I was actually worried I might have done something wrong when I didn't feel bad
Tomorrow is supposed to be a rest day, but maybe I'll do another short run in them anyway - just 2-3km, to see how I feel after that.
@greenolivetree Yikes, I would have screamed loud enough to wake the whole neighbourhood. There's a few places I run by where the dogs are out in the yard at night, and they follow me on their side of the fence, barking and growling. I hate running past them, I'm always terrified that one day, the gate in the fence will be open...
@Elise4270 Congratulations on the crutches distance PR! It might not be the PR you've been dreaming off, but it's still a PR, so great job!
@vs_shine Congratulations on reaching your goal!
@beginforthelasttime16 I'm wishing you luck, see you in the October challenge! Beginning is always the hardest part, but after you stick with it for a while, you'll start to love running
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202.7 km for September so far - with just one day left of the month, and a rest day at that, I won't make my distance goal this month (stupid cold!). But I passed the 200km mark during tonights run, that's something at least.
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9/28 rest
9/29 rest
I went with another rest day today. Although my taper plan called for an easy base run, my coach has said to err on the side of not running if you have any doubts. I'm going to do some more yoga tonight.
My current goals for the next year are to NOT push myself to try for the long distances if I don't absolutely feel like I enjoy it. I am excited that I have accomplished so much in a year, from no running to a half marathon but I don't want to get caught up in pushing toward the next big goal. Maybe I'll feel like doing another half in the spring or fall, maybe I'll just run 5k and 10k races. I just want to love running and keep up my fitness, weight, and health.2 -
End of month question for everyone. What changes, goals do you anticipate seeing in the next year running? Where would you like to be?
I'd like to stay uninjured for the entire year. I managed that in 2015.
Given my marathon experiences to date, and my level of bullheaded stubborn on doing Boston anyway, I suppose the prime goal is to run Boston and finish in good shape. That doesn't sound very likely given that I had the same goal for Rochester and ended up too hurt to run for a period to be determined. So . . .
Goal A: If I finish Boston in good shape, stay in good shape for the entire year and run Wineglass Marathon in the fall.
Goal B: If I end up with an extended recovery/injury period after Boston, give up on running more marathons. Get healthy, do long training runs, and don't do any races longer than a half.
Check back in May, and I'll know which goal I'm working on. I'm a pretty slow learner on the subject of doing what I need to do to stay healthy. My pattern is good behavior while I hurt, recover well, feel good, do too much, and repeat the cycle.4 -
Today is Day 11 of No Running.
I was able to jog up and down the hallway long enough for the eggs to cook this morning. It felt good most of the way through, but bad soon enough to tell me it's too soon to run.
It keeps looking like I should be able to do some easy running Any Day Now, yet every day seems to be a case of Not Yet.0 -
106.85% of goal
01-Sep: 7.59 miles
02-Sep: 6.87 miles
03-Sep: 10.04 miles
04-Sep: <Life Day>
05-Sep: 6.27 miles (Macon Labor Day Road Race)
06-Sep: 8.08 miles - Double Day (RWB)
07-Sep: 3.27 miles
08-Sep: 7.55 miles - Double Day (Alan)
09-Sep: 3.28 miles
10-Sep: 8.14 miles (inc. Glazin' a Trail 5K)
11-Sep: <Life Day>
12-Sep: 8.20 miles
13-Sep: 6.75 miles - Double Day (Alan)
14-Sep: 3.17 miles
15-Sep: 6.69 miles - Double Day (Alan) and 1.57 miles (walk)
16-Sep: 4.19 miles
17-Sep: 8.70 miles
18-Sep: <Life Day>
19-Sep: 5.18 miles
20-Sep: 8.49 miles - Triple Treat (Alan, Team RWB)
21-Sep: 3.28 miles
22-Sep: 2.75 miles
23-Sep: 3.59 miles
24-Sep: 13.27 miles
25-Sep: <Life Day>
26-Sep: 7.42 miles
27-Sep: 6.44 miles - Double Day (Alan)
28-Sep: 3.45 miles
29-Sep: 6.05 miles - Double Day (Alan)
30-Sep:
Actually passed my goal yesterday. So the bonus miles are going to @MobyCarp and @Elise4270, in an 80/20 split (since we were talking about that about a gazillion posts ago - OMG y so many posts??!!).
Not sure how far I'm gonna run tomorrow - had another "just couldn't get up this morning" mornings today. But there will be running at some point tomorrow.
I've about decided that I'm gonna do a ~13-mile long run about once a month, and try to make sure that the other 'uns are in the neighborhood of 10-ish, instead of 6-ish that I've allowed myself to be (mostly) satisfied with. Mailing off my registration tomorrow for the Albany (Snickers) Half - 04-Mar-2017. Looks like the Museum of Aviation Half isn't going to happen this season.
Upcoming Races:
22-Oct: S.C.A.R.E. 5K, Macon
29-Oct: Jay's Hope 10K, Macon
05-Nov: Ridge Run 5K, Macon (?)
12-Nov: FUMC 5K, Warner Robins
03-Dec: Reindeer Run (10K), Macon
26-Dec - 01-Jan: Random running in JAPAN!
14-Jan: Museum of Aviation HM, Warner Robins (?)
04-Mar: Albany/Snickers HM, Albany
25-Mar: Cherry Blossom Road Race 10K, Macon
08-Apr: Running for Ronald 10K/15K, Macon
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Next year goal(s):
Be closer to my "optimum weight" - 174 (or at least touch it, and decide whether I wanna live with it)
Do a sub 2:15 Half, and a sub-hour 10K, and a sub-30 5K
See some MFP peeps IRL
Keep being happy (-ish) with my fitness2 -
Cracked me up, too!Your "brave woman" post on strava cracked me up this morning. Hey person ahead with a dorky vest and headlamp on. LOL
Me and this guy Scott in my group always *kitten* about the same thing. There's a 2 lane highway with no one else on the road, and they all insist on taking the inner lane past us. If they do move over, it's like at the last second and by then you are already leaning up on the curb.
And the last second ones? By then I've already fired the one-finger salute at 'em. Sometimes even hocked a loogie in their direction. 'Cause there IS no curb where I run - I'm getting pushed over into the grass where I have NO IDEA what my footing is gonna be.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
........: 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
9/22: 6.7 miles
........: 6.4 miles with the Thursday crew!
9/23: Rest day
9/24: 18 miles
9/25: 12 miles
9/26: 6 miles
9/27: 5 miles
........: 5 miles
9/28: 10.1 miles
9/29: 8 miles
........: 6.4 miles
9/30: Rest day
So it isn't official until it's my Mon-Sun mileage, but from Sat-Thursday (the last 6 days) I have finally done a 70 mile week (70.4 to be exact). Now I don't add my mileage OFFICIALLY Sat-Thursday, but it feels good to be able to add it all up for a 6 day total. Will be officially celebrating the 70 mile week on Sunday after I get my 30 weekend miles run
Group run tonight in the drizzle, in the wind, in the dark... I'm sensing a theme here... yay fall? I really need to get a brighter headlamp though. Mine does next to nothing. Legs were tired, and I whined a lot, but honestly, having run a bajillion miles in 6 days I am not sore, I am not achy, I'm not even exhausted. I'm just happily fatigued. Very surprised. I expected that this kind of mileage would destroy my legs, but I'm feeling fine. That said though, I am excited to have a cutback next week when I visit home for Homecoming
216 miles for September. A bit short of the goal, but when I scheduled September I expected to have bounced back from my calf injury before my race at Via. Since the 11th though, I've run every scheduled mile plus some, so I'm really pleased with this total. ON TO OCTOBER!
Upcoming Races:
9/11 LVHN Via Half-Marathon 1:54:54 (for fun; too hot to race)
10/8: Coe College Homecoming 5k (Goal: 21:30 or better)
10/16: Halloween Half-Marathon (Goal: 1:38 or better)
11/20: Philadelphia Marathon (Goal: 3:30 or better)
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Did get my treadmill run in. Brand new gym, first time trying it out. Found that 5.0 was too slow now. Did most of my run at 5.3, which is a 11:19 minute mile. This is encouraging.
5.1 miles total. There is a Starbucks right next door to the gym. This could be dangerous.
Tomorrow will likely be a rest day, so my total running miles for September = 74.5. Adding in walking miles, my total mileage for the month is 129.3.
I love Fall!3 -
I can't believe it's been almost 3 weeks since I posted, but at least I've not been idle:
9/12 - 3.78
9/13 - 4.15
9/14 - 5.12
9/15 - 5.38
9/16 - 3.81
9/19 - 3.78
9/20 - 4.29
9/21 - 5.84
9/22 - 4.51
9/23 - 3.04
9/26 - 6.21
9/27 - 5.00
9/28 - 3.52
9/29 - 4.67
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@RespectTheKitty Starbucks IS dangerous! I had a pumpkin spiced latte this morning and never gave much thought to the calories. 380 for 16 oz. Sheesh! I could have had pumpkin pie and coffee with less damage!
You find something less than 50 calories, let me know!1 -
@elise4270 I got nothing for you on the goals for next year.
@lporter229 I start to freeze after a run usually about 30 mins after if I don't get the shower before that. If I run a race and the temp is under 65 I'm sure to bring a sweatshirt because I will need it about 15 mins after the race.
I won't make goal this month, but that's okay.2 -
September 2016
1 September – 10.3 km
2 September – 10.3 km
3 September – 10.5 including parkrun 5K PB 26:46
4 September – 18.1 km
6 September – 10.2 km
7 September – 10.4 km
8 September – 10 km
10 September – 8.2 km hills in lieu of flooded parkrun
11 September – 12 km
13 September – 9.4 km
15 September – 8.3 km
18 September – 21.2 km – HM PB 2:07:02
20 September – 9.3 km
22 September – 12.2 km – My One Year Runniversary
24 September – 12.1 km including parkrun
25 September – 15.1 km
26 September – 15.2 km
28 September – 10 km
29 September – 9.2 km
30 September – 10.2 km
Goal: 150 km – ACHIEVED 22 Sept!
New Goal: 200 km – ACHIEVED 26 Sept!
Total: 233 km
Events:
September 18 – Beat the Blerch Virtual Half Marathon 21.1 km. DONE in 2:07:02.
October 23 – The Bloody Long Walk 35 km
November 6 – Vitality 10 km or HM
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10.7 km run with my Niece. Left from her church and when we got back were at 9.3 km so had to loop around the block to get over the 10 km mark. The block was a little bigger than we needed.
Pretty much bang on my 6:00 min/km Avg slow run.
Lost to many running days this month due to "Life" and no way I will do 28.2 km tomorrow to reach goal.
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
09/23 – 10. km – 101.1 – 38.9 km
09/29 – 10.7 km – 111.8 – 28.2 km – YTD 954.5
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1 September 5.2km run
2 September 3km swim
3 September 2.7km swim
4 September 3.3km swim
5 September 2.6km swim
6 September 6.2km run
7 September 2.9km swim
8 September rest day
9 September 5.3km treadmill run
10 September 2.7km swim
11 September 5.46km run
12 September 2.8km swim
13 September 5.1km run
14 September ZUU training
15 September 6.2km run
16 September 12km stationery bike
17 September 2.4km swim
18 September 3.5km run
19 September ZUU plus 2.6km swim
20 September rest day
21 September ZUU
22 September 2km swim
23 September rest day
24 September 2.3km swim
25 September 2km swim
26 September 2.8km swim
27 September 4.04km treadmill run
28 September 3km swim
29 September 1.9km swim
30 September 2km swim
Running total 41km
Swimming total 41km
Running goal 40km
Swimming goal 40km
Done!4 -
@RespectTheKitty Starbucks IS dangerous! I had a pumpkin spiced latte this morning and never gave much thought to the calories. 380 for 16 oz. Sheesh! I could have had pumpkin pie and coffee with less damage!
You find something less than 50 calories, let me know!
I get unsweetened iced tea. Zero calories. 1 -
@RespectTheKitty Starbucks IS dangerous! I had a pumpkin spiced latte this morning and never gave much thought to the calories. 380 for 16 oz. Sheesh! I could have had pumpkin pie and coffee with less damage!
You find something less than 50 calories, let me know!
I can't guarantee under 50 calories, but what i usually do is order a medium coffee (hot or iced) and ask for 2 pumps of pumpkin spice syrup (or whatever flavor I'm in the mood for). From my research it appears that 1 pump = approximately 30ish cals. I also find that the usual number of pumps they put in a medium (I think it's 3 or 4) makes it too sweet for my taste anyway. Just ask them to leave room for milk, and you can add however much of the skim, whole, or half and half you prefer. You get that same syrup flavor, just a little bit less rich of a drink, but it should bring to a much more reasonable calorie level if you're judicious with your milk usage, lol3 -
Rest day for me for the last day of the month. I have a couple hundred mile drive after work today and want to have some energy for that. Have a run planned for tomorrow, not sure how far, will be running with my mom, so it will be up to her as to how far she wants to go.
Got the pricing for a gym membership. At $33/month minus $20 reimbursement from insurance if if I go 12x a month, it will be a good deal, and might get me lifting more.3 -
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!
9/22 - 5.02 miles. First day of fall...77° and humid at 5:00 a.m.!
9/23 - Spin Class.
9/24 - 4.75 miles. Was supposed to be 11 mile group run at 6:00, but family life got in the way. By the time I went out, it was 89°...just didn't have it in me.
9/25 - Rest day.
9/26 - 5.02 miles. Gorgeous morning! Fall seems to have arrived!
9/27 - 4.36 miles. Fabulous weather, again!
9/28 - 4.82 miles. GOAL!!
9/29 - Rest Day.
9/30 - 4.24 miles. Yet another fantastic morning for a run! Just cleared 100 for the first time since I hurt my hip.
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Flying to NYC today for visit with my daughter. Planning on some runs on Sat and Sun. Then rest on Monday. Probably a long run Saturday. So at least I will start out October with some good miles.
Didn't hit goal, but it's okay. I'm healthy and for that I am thankful.
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
9/16 - 4.5 miles
9/17 - 44 miles biking
9/18 - 38 miles biking
9/19 - 5 miles
9/20 - 5 miles
9/21 - strength training
9/22 - 5 miles
9/23 - 4.2 miles
9/24 - 44 miles biking
9/25 - 40 miles biking
9/26 - 4.6 miles
9/27 - 5 miles
9/28 - 4.8 miles + strength training
9/29 - 4.1
9/30 - rest day
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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_nikkiwolf_ wrote: »End of month question for everyone. What changes, goals do you anticipate seeing in the next year running? Where would you like to be?
- I'm going to join everyone who put "sub 2 hour HM on the list" - after 2:16 in May and 2:06 in September this year, that seems achieveable.
- Getting faster in general, during regular runs. Everyone is always talking about having to slow down; but I realised that my default pace stayed more or less the same during the last two years, despite the fact that my PRs for all distances improved. If I shaved a few minutes of my 5k, 10k and HM PRs, shouldn't that mean that my easy pace gets a little faster as well? I think I'm just too used to running at the same pace after all this time...
Try doing "Speed for beginners without actually doing speedwork".
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Here is my final log 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
9/22: 6.5 miles
9/24: Teal Ribbon Run 5k - 3.1 miles
9/25: 5.0 miles easy run
9/27: 3.0 miles - Trail Run
9/29: 7.0 miles - longest run yet
September totals:
69.2 miles running
98.2 miles on the bike
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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)
16/9: 10.25 km + 20 mins yoga (new PR!)
17/9: REST (walked all over with a friend visiting from out of town)
18/9: LIFE (volunteered for my city’s Army Run)
19/9: 4.56 km + 20 mins yoga + strength exercises (shoulders and core)
20/9: LIFE (TOM and chronic pain flare-up)
21/9: LIFE (TOM and chronic pain flare-up)
22/9: LIFE (TOM and chronic pain flare-up)
23/9: REST
24/9: 10.51km (6.5 km Obstacle Course with a team of 8 + 4.01 km running in a corn field for 4 hours)
25/9: REST
26/9: 5.00 km (treadmill interval run) + 20 mins yoga + strength exercises (shoulders and core)
27/9: 4.85 km (treadmill progression run) + 20 mins yoga + strength exercises (arms)
28/9: 5.00 km (treadmill tempo run) + 20 mins yoga + strength exercises (chest and core)
29/9: 5.09 km (treadmill steady run) + 20 mins yoga + strength exercises (upper back)
30/9: 5.00 km (treadmill ½ rolling hills, ½ steady pace run) + 20 mins yoga
Current PR: 5K in 32:50 / 10K in 1:12:07 / 20K in 2:45:11
Races:
24/9: Obstacle Course “Coureur des bois”
20/10-01/11: Zombies Run! App 2016 Fall Virtual Run
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Survived it! See you all in October!
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: 13:13)
Sep 12 - rest
Sep 13 - 5 miles (2 middle miles @ tempo pace)
Sep 14 - 2.56 miles (recovery)
Sep 15 - 6 miles (aerobic)
Sep 16 - rest
Sep 17 - 4.01 miles (aerobic)
Sep 18 - 12 miles (w/u, 11 x .25 mile zone 3 + .75 mile zone 2, c/d)
Sep 19 - rest
Sep 20 - 5.07 miles (aerobic)
Sep 21 - rest
Sep 22 - 7.09 miles (aerobic)
Sep 23 - 3.43 miles (long intervals)
Sep 24 - 4 miles (recovery)
Sep 25 - 12 miles (fast finish, last mile: 12:13) - GOAL!
Sep 26 - rest
Sep 27 - 6 miles (2 middle miles @ tempo pace)
Sep 28 - rest
Sep 29 - skipped to try to meet a work deadline - blech!
Sep 30 - 6.08 miles (aerobic)
Total: 120.95 / 100 miles
Goal race: Oct 23rd, Vancouver Rock n' Roll Half3 -
@RunRachelleRun - Wow! Smashed the hell out of your goal!
@Elise4270 - My 2017 goals are to be more consistent with strength training (twice per week) and to hit >1250 miles for the year. Also, I want to find a "new" HM to do in addition to the 3 I do around here.4 -
@karllundy Thanks! It was a surprise. It was my first month paying attention to mileage and I just picked a number. I guess they add up faster than I realized.
Love your goals for 2017! I wish I could think that far ahead lol1
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