September (2016) Running Challenge
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@Orphia will you be my personal trainer? Lol! I'll just eat and do what you do the previous day by your diary. Oh wait, I'm still mastering the distance to the coffee maker....
Seriously, thanks for sharing your progress. Very motivating.
@Elise4270 Hahahaha! Thanks. I love having an open diary. I get to shock people.
I'm sure some of the "sugar addiction" proponents would also freak out if they had a look.
I just eat what I feel like, within my calorie limit. This includes making room for alcohol and dessert. I get to eat lots of everything! I don't pay much attention to the numbers, I just try to stay around the limit.
I did notice I'd eaten 11,000 kj (2600 calories) the other day and was still under.
LOL - I am the same! Wine and dessert keep me sane and happy! Along with running!3 -
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
Another 5 tonight. I was supposed to do 10 tomorrow morning and 5 tomorrow evening, but I left work and it was perfect weather and I couldn't resist... so I moved the double to today
We're supposed to have drizzles/rain off and on the rest of the week, so I'd better get my runs in during nice weather while I can, right? I took it nice and easy and romped around in the woods for 1.5 miles or so. My legs felt really light and loose, so I'm hoping they stay that way for the morning's run!
Also re: my morning story -- I'm so glad I'm not the only one who scares myself silly in the dark!
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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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
9/22 9 miles - 194.7
9/23 4 miles - 198.7
9/24 13.1 miles - 211.8
9/25 REST DAY
9/26 9 miles - 220.8
9/26 5 miles - 225.8 << Daily Double
9/27 9 miles - 234.8
9/27 4 miles - 238.8 << Daily Double
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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I think I'm going to try a nice slow run tomorrow. Felt pretty darn good today, and I want to start getting used to running in zone 2 average. I've spent too much time in zone 3.5
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Day 9 of No Running. The PT had me do some different stuff today, and wants me back again next week. The good news is, now it takes more than a minute of running before it's obvious I can't run any real distance. The bad news is, I still can't run any real distance. And I get some aches from walking a couple miles; but at least I can walk enough to get my 12K steps per day in. That will let me eat enough that I won't go totally nuts waiting to be able to run again.
It won't be forever. It will only feel like it's forever.7 -
chassp8pooh wrote: »3.10 miles in. Best time ever of 41 minutes 55 seconds . 34.25 miles in this month... Would have been a longer run but hubby sighted the roving gang of clowns in the parking lot. I F**King hate clowns!
Another 3.18 in. 37.33 total. Won't hit goal this monthdue to weather,injuries and teeth issues. Starting training for a 10k in early December .
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49/50 miles. Will pass my goal for this month as I still have few runs left before Saturday. I'm loving the cooler weather for running3
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100.52% of goal
01-Sep: 7.59 miles - Double Day (Alan)
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:
29-Sep:
30-Sep:
<My ticker won't update - but I'm finished with my goal! ??>
Got a few gravy days past goal. 'Bout decided to run a ~13-miler once a month, and make sure the rest of the "long runs" are actually long. Been a bit slack on that front.
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, Macon2 -
9/27 3.73 miles -base run in place of speedwork
Those of us with upcoming half and full marathons did a base run while the rest of the group did intervals around the track. It felt good to go easy, and boy did everyone else look fast! Several runners in our group have a marathon this weekend (Wineglass) and then a bunch of us are the following week. It's kind of exciting to see everyone get to their goal race.4 -
Finally resumed training today as Chicago is coming up in a week and a half, and I took a well deserved rest day yesterday. Just did 5 miles on the treadmill (as heat adaptation isn't as much of a concern for Chicago) while catching some of the post-debate coverage, and the Canada vs. Europe world cup hockey finals. Legs were sluggish, but felt ok around the 4 mile mark. Still, cutting back this week and next, and no speedwork for another day or two to let my legs get back to 100%. Unfortunately I've let my weight creep up, so suspect Chicago will be a 3:05 race as I shouldn't try to shed pounds after Sunday and need enough protein to properly recover this week.
Got lots of kudos from teammates as I was able to post my full race report along with a few pics.
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)
9/23 - 3 miles
9/24 - 1 mile
9/25 - 13 miles (IM 70.3 Augusta, 1:35:30)
9/27 - 5 miles
Total: 174 miles, 6 MP+ faster session
Goal: 190 miles, 8 MP+ faster sessions
Remaining: 16 miles, 2 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 - 4:43:56
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 13
@shanaber - The blerch is definitely on my to-race list, just need to find myself on that side of the country around then.
@skippygirlsmom - Sorry to hear about your mother.
@stoshew71 - Yeah - IM Choo was taking place at the same time as my IM 70.3 in Augusta. Had a teammate who was in a Kona slot for his age group going into the run, and fell apart/dropped out. Apparently due to the heat 1/5 of the field didn't finish (and another 20% didn't even start). Luckily I was on the run at Augusta around 11AM, and off the course by 12:30PM, so I just had to deal with 90 degree heat for 1:35, not the 95 it got up to for the later finishers. For IM, even the fastest bikers were starting their marathon around 1PM which didn't bode well for many.
@MNLittleFinn - I always come down with a cold after a longer race. Going through one as we speak. Your immune system is never happy when you ramp up your heart rate for that long of a period.6 -
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
9/22 core/strength
9/23 3.15
9/24 3.50
9/25 recovering from our annual Oktoberfest
9/26 3.30
9/27 3.25
Total 60.29
Upcoming races:
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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MNLittleFinn wrote: »I think I'm going to try a nice slow run tomorrow. Felt pretty darn good today, and I want to start getting used to running in zone 2 average. I've spent too much time in zone 3.
I really need to do this too.
I make pathetic attempts to run easier, but I just can't seem to get the stats to show me in Zone 2 for 80% of my runs.
I'm lucky if it's 40%.
I'm usually into the Peak zone on Fitbit by about 10 bpm (Charge HR). Not sure how Strava works out zones, and I don't have a HRM strap.
I struggle with the slow running since it feels like I'm so much heavier on my feet, and my brain thinks I'll hurt my legs.
Would love some advice on this.0 -
Hahaha - @Orphia! He is such a nice kind of introverted guy... He did misspell my daughter's name when he signed her book after asking her about the spelling, so he drew her a Blerch! I was hoping he would misspell mine so I could get one too
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
Goal: 150 km – ACHIEVED 22 Sept+12.1+!
New Goal: 200 km – ACHIEVED 26 Sept!
Total: 213.6 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 maybe the half marathon?
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06/09 3 miles not all running but took same effort
07/09 3 miles, I'm going to call it a recovery run as that's what it was for me!
08/09 3 miles Its was really windy so when the wind was behind me it was like running on air but when it was against me it was like someone was pulling me backwards. Still better than too hot! I can feel my ankle improving.
15/09 3 miles
16/09 3 miles
20/09 3 miles
23/09 3 miles
24/09 3 miles
27/09 3 miles - I don't know if these runs are prolonging my ankle injury as it's 5 weeks tomorrow and it still hurting. But I get very grumpy and down if I don't.
@Orphia - Your before and after pictures are great and very motivational for getting out there and running. Fantastic!
Here being attacked isn't a problem but neighbours stopping for a chat when you trying to get a run in is.
Jokes aside though stay safe everyone.
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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 Sep 17 10.8 58.7 Sep 18 5.1 63.8 Sep 20 4.3 68.1 Sep 21 5.1 73.2 Sep 22 4.3 77.5 Sep 24 6.2 83.7 Sep 26 5.1 88.8 Sep 28 6.3 95.1
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@ohhim- great pictures! Congratulations!
@orphia - I have a Fitbit Charge also which I mainly got for learning my resting HR. I could never seem to get it on my own because I'd jump out of bed too fast. I don't even look at the HR on the Fitbit while running - it is always WAY over what my HR monitor shows. When I first got it I looked at it on a run and it said 190. I then looked at what Endomondo said (using my Wahoo HRM chest strap) and it was 140. I keep wearing the Charge because I do like seeing my resting HR each day. When school is out my resting HR is at least 5 points down. Once school starts back up .... up it goes!
Just a normal morning run, other than an armadillo running right in front of me, giving me a scare. Or as the locals call them... opossums on the half shell.
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
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando1 -
Good morning my running friends. I hope everyone is doing great and staying healthy. I got another great run in last night. I am so close to hitting my goal. If all goes well that will be tonight !!!! Have a great day, stay fit and keep running.
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
9/21 – 6.2 (walk)
9/22 – 6.6
9/23 – 0
9/24 – 0
9/25 – 0
9/26 – 7.1
9/27 – 6.5
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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
9/16 REST
9/17- 11
9/18- REST
9/19- 3.0
9/20- 5.42
9/21- 3.0
9/22- REST
9/23- REST
9/24- 12.8?????
9/25- REST
9/26-REST
9/27- REST
9/28- 3.01
Total: 116.93/115
Today's notes: Took it slow and easy today. Between having a cold, and really starting to make an effort to run a better 80/20 split, I decided today was a good day to run slower.
Distance: 3.01
Time: 31:40
Pace: 10:31
Average HR: 143
Max HR: 159
Currently my HR zones are based on %HRR with a 193 max (from what I've tested on my own) and a 57 resting heart rate Zones look like this:
Zone 1: 50%-60% HRR (126-139bpm)
Zone 2: 60%-70% HRR (139-153bpm)
Zone 3: 70%-80% HRR (153-167bpm)
Zone 4: 80%-90% HRR (167-180bpm)
Zone 5: 90%-100% HRR (180-193bpm)
Still trying to dial these things in, not having a place to get a stress test means some of this is voodoo, but it seems to be OK right now. Current goal is really working on keeping my average HR in the middle of zone 2 (right around 142-143bpm). I've always trained running too fast, and running out of gas at mile 10-11 of my 2 HMs, despite having run similar paces for 12 miles in training, has shown me that I really need to work on building base. I have decent speed, unfortunately, that came at the cost of proper endurance training. Here's to learning from mistakes, and looking forward to next spring and summer's running season.3 -
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
Sept 22-5 miles recovery run
Sept 23- 8.1 miles Treadmill mixed intervals + 0.5 miles with Stella
Sept 24-4.0 miles easy + 0.8 miles w/ Stella
Sept 25-16 miles fast finish
Sept 26-rest day
Sept 27- 4.5 miles easy
Last night's run was done in a time crunch. Nice and easy with beautiful weather though, so it was quite enjoyable. Time crunch because I had an orthodontist appointment at 6PM. I went to the bathroom at work to change into my running clothes prior to my appointment and my fellow co-worker locked me out(with my keys on my desk)! I had to call another co-worker to come back and let me in. My orthodontist was kind enough to move my appointment back to 6:30, but my hubby had a work dinner, so I only had a limited amount of time before I had to get home to let the dog out. I did get to run at a pretty park that is very close to my house but I hardly ever run there. I used to run there all the time and then for some reason I just quit. It was nice to be back and see that the hills that I used to dread didn't really even feel like hills anymore. This evening I have my final tempo run on the schedule. I am going to do it on the flat bike path and I hope that it will give me a good idea of what my race pace should be.
@MNLittleFinn - When I first started using the 80/20 principle, I did the rudimentary treadmill test to estimate my lactate threshold HR. I estimated it to be around 160 BPM, but in all honesty, that could probably have been +/- 5 BPM off in either direction. It still gave me a pretty good idea of where I wanted to be for my runs. In all honesty, there is enough of a drift within the zones from run to run that I don't think pinpoint accuracy is really important in this case. Just getting in the ball park will net you significant improvements.
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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.
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!!
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