September (2016) Running Challenge
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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!
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 -
Got in a final run this morning to meet my goal. I was pretty tired after spending the day at the hospital yesterday with hubby. He has a surgical procedure and is fine but I woke up tired. If it wasn't for this challenge and trying to meet my goal I probably wouldn't have run. Glad I did though.
Hope you all have a great weekend and if you're racing I hope you kill it!
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
09/20 – 2.95 mile run AVG HR 147
09/21 – Travel day to CO for daughter’s wedding
09/22 – 3.3 mile hike in Golden, CO
09/23 – 2.8 mile walk along Clear Creek in Golden
09/24 – 3.85 mile hike around and above Lily Lake in Estes Park, CO
09/25 – Travel day home
09/26 – Rest Day
09/27 – 90 min strength training
09/28 – 3.65 miles – one hill and one fairly steep road – AVG HR 146 – 157 on hill
09/29 – Spent day walking the halls of the hospital……..ugggghhh
09/30 – 3.2 mile run on the horse trail, not particularly fast but met my goal for the month, barely
Ran 41.4 miles with a goal of 40. Next month I think I'll go for 50 since I won't be gone for an entire week!
Great month everyone!3 -
I took an unscheduled rest day yesterday after the shiver/sweat episode Wednesday night. I could have run if I wanted to, but I am trying to embrace the whole "rest days are not a bad thing" attitude. And, honestly, my body has just been feeling a little beat up lately with the training, and the braces and being a week out from my remicade. I figured that the 7 or so miles I had planned on weren't really going to give me any benefit over a good solid day of rest. I didn't even feel guilty about it.
As for 2017 goals, here are mine:
1. Cross the finish line at Boston with a smile on my face. I have no intentions of trying to PR that race. I want it to be an enjoyable experience all the way around and I don't want that to be shadowed by any disappointment of not making goal, so as long as I finish, I will be happy. I will focus my training on making 26.2 as comfortable as possible, regardless of pace.
2. Sign up for my local triathlon club. I'm getting older and, though I intend to keep running, I am starting to feel the effects of the miles. I think a more well-rounded fitness program is in order. Plus, I have always wanted to try a tri! Our local running store also sponsors the tri club and it appears to be a good one, with plenty of help for beginners.
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I'm gone a week and I'm 402 posts behind, I'm not sure I'm going to be able to catch up. On the plus side I survived Vegas and got my runs in (and Lord knows how many miles walking) and ended up with 107 miles for the month which beat my minimum of 100 and landed nicely in my 105-110 range. I just wish I had known I was so close to 110, I could have used the motivation and I would have pushed a little further.2
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kristinegift wrote: »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!
Which was it? a bajillion miles or 70.4?
That is so awesome. I can surely appreciate what that means and to do it bouncing back from a calf injury and race is super special. Congratulations.
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lporter229 wrote: »
1. Cross the finish line at Boston with a smile on my face. I have no intentions of trying to PR that race. I want it to be an enjoyable experience all the way around and I don't want that to be shadowed by any disappointment of not making goal, so as long as I finish, I will be happy. I will focus my training on making 26.2 as comfortable as possible, regardless of pace.
I would have the same attitude.1 -
How mad would you be????
http://www.columbian.com/news/2016/sep/28/boston-marathon-rejects-vancouver-entries-due-to-short-course/0 -
_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...
@_nikkiwolf_ Also, after running for 2 years, not only should you consider the above, but also consider adding some tempo and threshold training.
When you reach a point in your training that you think adding mileage is no longer a goal, then introduce yourself with the bursts, the fartleks, and hill repeats. After you are comfortable with that and it is a part of your usual training, add a threshold run once and no more than twice a week. Keep in mind the 80/20 principal (yes I brought it up again) that 80% of your mpw is easy paced, 20% is the faster pace running.
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^^ This got me so confused at first. I thought I was not supposed to do any speedwork, including the above, until I consistently run 30 mpw. So, I guess this is a "go" for trying out one of them say, once a week?0 -
@_nikkiwolf_ Not if you don't push it a bit, at least for me. Over the last months I was running at 6:00 min/km on my easy days even though my 5k went from 23:00 to 19:57. I'm still fine at 6:00 but my heart rate went from being 160 at that pace to 142 at the same speed. It's still easy but I can't really tell how much easier since it was easy. I can push it to about 5:20-5:30 min/km and keep my heart at 150-155 or so, which I did in the last weeks and it I'm starting to tune in on this new pace. It's still easy, only I'm faster. Like all change in training it requires some adjustment. When I switched my paces after a new PR the workouts feel weird and hard but in 1-2 weeks I'll get used to them
Date.....Distance..Type/min/km
September 1 - 12.8km - Tempo&Reps/4:20, 3:30
September 2 - 7.7 km - Easy/6:00
September 3 - 6.1 km - Easy/6:30
September 4 - 17.2km - MP/4:35
September 5 - rest
September 6 - 8.0 km - Easy+ST/6:05
September 7 - 8.9 km - Easy/5:40
September 8 - 17.2km - Tempo/4:25
September 9 - 9.1 km - Easy+ST/5:40
September 10- 5.9 km - Easy/6:23
September 11- 18.5km - Progressive Long Run (6:00-4:20)
September 12- rest
September 13- 8.8 km - Easy+ST/6:00
September 14- 12.0km - Tempo&Reps/4:15, 3:30
September 15- 9.1 km - Easy+ST/5:45
September 16- 7.0 km - Easy/6:03
September 17- 6.4 km - Easy/7:00
September 18- 15.2km - Race/4:39
September 19- rest
September 20- 10.2km - Easy+ST/5:40
September 21- 7.0 km - Easy/5:40
September 22- 13.0km - Tempo/4:15
September 23- 7.0 km - Easy/6:07
September 24- 10.0km - Easy/5:44
September 25- 19.0km - Long Run/6:00
September 26- 4.0 km - Strava Badge run/5:26
September 27- 9.8 km - Easy(ish) run/5:10
September 28- 14.5km - Tempo/4:13
September 29- 5.4 km - Super Easy/7:30
September 30- 7.0 km - Easy/5:30
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k 49:03
28/08: Fox Trail Half Marathon (10k) 48:28
18/09: Baneasa Trail Run (10.5k) 49:12
09/10: Bucharest International Marathon (Half Debut)2 -
kristinegift wrote: »
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
Having hit 70+ a couple times this summer I know that feeling. There is a lot of time and effort to get to that number, good job.2
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