September (2016) Running Challenge
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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
Goal: 150 km
Total: 49.2 km
Upcoming:
September 18 – Beat the Blerch Virtual Half Marathon 21.1 km
18.1 km Long Run today means Taper Time!
I have no idea how to go about it!
Having run over 130 miles last month, then running 4 days in a row, I think my brain is going to frustrate my need to rest before my HM.5 -
2.2 miles for me again this morning, 4.4 miles in total for the month. 25.6 miles left to go
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Will aim for 40km of running this month. This will be my first run in months!
1 September 5.2km3 -
9/01 ..... 3.2
9/02 ........... Rest
9/03 ..... 3.3
Total according to Strava: 6.5
On Saturdays, we usually run with a group of friends. Last month, I was wondering how to get my kids interested to join our little group run thing again. Last night, I decided that I would just do the mom thing: Make them (while I still can
) The results:
- the 13-year-old went and ran without complaint.
- the 11-year-old went but walked and said "I'm only here because you made me". That hurts. But he was telling the truth. Like @shanaber said, at least he was outside moving. The good thing about these runs: there are other people in the group; I noticed one of the guys tried to stay with him a little to get him motivated. He still walked most of the way but from how I saw him in the end, I believe he would come around.
- the 7-year-old was the one complained the most before we went. But once we were there, she ran almost the whole 5k without walking and finish in a time frame that she had not done in a long time. She was chitchatting the whole way so it was definitely her conversational pace
I am so proud of her.
So, it may not be a lot of miles today but I am very very happy with the progress
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Not so worried about tapering for 2 weeks before my HM now.
One of my running gurus says it's old skool.
I was thinking today's 18 km would be really hard, since I did a distance PB of 219 km in August, and have run every day in September including a parkrun 26 second PB, but I was good today. But I would like to do a PB for my upcoming HM, so I will try not to run hard for at least a couple of days beforehand.2 -
3.3 miles today for my first September run, slow and steady. Weirdly stomach didn't feel good not sure if it was heartburn?
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@RespectTheKitty Sweet pair of tires you got there.
@samthepanda Maybe it was something you ate or ate too close to the run. I always have problems running on a full stomach. I try to eat like 3-4 hours before
I was afraid of today's planned long run. Assigment asked for 25 minutes at marathon pace (4:35 min/km or 7:22 min/mile), 5 min at tempo pace (4:20 min/km or 7 min/mile) then another 25 min at MP. Probably because I never ran that long and that fast before, my 10k pr was 48:28. It was kinda hot, my heart rate went into red zone but the pace was manageable. I smashed my 10k pr that I set in may but the workout felt harder than it was supposed to and I cut the last 25 min lap at 15 min. The ice bath I took after felt so good though
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
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 (10k)
25/09: Black Sea 10k
09/10: Bucharest International Marathon (Half Debut)4 -
My breakfast was my usual weetabix and coffee, usual time so dunno. Hopefully just a one off.
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Another run bites the dust
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@Orphia I was going to say to enjoy your taper - but then I saw that tapering is not cool any more
My coach's plan calls for a 2-week taper before my half, which consists of running shorter and easier base runs 5 days of the week in the first week of taper and a 75-90 minute long run. Then the week before the race, short base runs on Sunday and Monday, a "sharpener" on Tuesday (1 x 3 minute hard effort), off on Wed and Fri, short base on Thurs, very easy 15 minutes the day before the race.
@mom3over40 good job making your kids run. I love to see families running - it's such a foreign concept from how I grew up. Have they done any fun run "official" races yet? Maybe that will bring out the love.
That reminds me that at my last 5k that was for sarcoma cancer research, there was this little guy running seemingly by himself. He was tiny! Probably 3 or 4 years old. He had a head band on and was super serious churning his way down the course (ignoring all the people oohing and aahing over him). I saw him again at the end and his mom was there - who appeared to be a cancer survivor with limited mobility - and he was tired and cranky (I don't think he ran the whole course, but maybe!). She was trying to encourage him to run through the chute and across the official finish line and he wasn't having it. Then a few minutes later after she gave up trying, he decided on his own to do it and took a running charge across the line. Cutest thing I've ever seen. What a little guy.
@RespectTheKitty I have those same shoes on order and am waiting impatiently for them. Can't wait for a fresh pair! Enjoy your new ride!
It's an absolutely gorgeous day here. I have a wedding to go to later but I'm going to take a short run at some time this morning. So nice not to have to try to beat the oppressive heat!0 -
September
Slow recovery run as legs heavy. Had some beer, vodka, lots and lots of tapas (and with delicious evoo) and nutty toffee cheesecake last night so felt happy to just be able to run today.
1. 1/9 7.6m
2. 3/9 5.5m
3. 4/9 6.5m
3/14
19.6m1 -
[img][/img] 1 -
Just trying out that ticker thing. Still haven't done a run get, had to deal with some flooding in our back yard. It looks like a lake. The water is almost up the the top of my rubber boots in the shallow side. Bought a water pump yesterday to trying to get some of it out.1
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That is so cool! What a nice lady.RespectTheKitty wrote: »A lady had set up a table along side the path, and she had posted signs along the path that said stuff like, "Keep going!" and "Believe in yourself!" As I ran past her she said hello and asked me what I was training for. I told her I was just training for my health, and she said, "Great! Keep it up!" and that was really nice.
@jodilynnsanders5104 Wow, from 5km to 12km is quite an increase!
@untermrad and @emmab0902 Welcome to the group!0 -
9/1: 4.3 miles
9/2: Rest day
9/3: 9.4 miles
9/4: 5.7 miles
Fall is almost here! I brought a long-sleeve shirt to my group run today to wear for post-run coffee because it was 59F when we started. NOT EVEN 60 DEGREES, YOU GUYS!!
Though it will be back in the high 80s and low 90s this week, so it's definitely still summer. But this fall preview has me really excited for cooler weather training.
My calf felt great for this run. I felt like I should have been going much faster, but the pace felt easy and discomfort-free and that's what's most important. This last week of rest/taper should close the deal and I'll be ready to jump into real, hard training next week. Yay!
Upcoming Races:
9/11: Lehigh Valley Health Network Via Half-Marathon
10/8: Coe College Homecoming 5k
10/16: Halloween Half-Marathon
11/20: Philadelphia Marathon
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Met up with some regular running buddies for our usual Sunday AM run, and given the slowest friend was still injured, ended up doing the run at a more reasonable 10.5 pace (than our normal 12). As I was looking to get in a longer (but stepback week)distance 16 miler, I ended up both running to/from the group, and doing a few miles at the end solo to hit my 16. It looks like 2 friends from that run are going to race the Montour Trail Half Marathon next weekend, so depending on weather I'll probably just add it to the calendar and give it a shot. My only concern is with my upcoming race schedule, it'll put my final 20 miler back in Florida, and within 10 days of my Ironman 70.3, or I'll try to squeeze it in 2 days after racing my half marathon before flying back to Florida.
Going to take a planned running full rest day tomorrow, as I've run 76 miles this past week, with only 2 low mileage recovery days, but no total rest days.
9/1 - 6 miles (treadmill)
9/2 - 10 miles
9/3 - 12 miles
9/4 - 16 miles
Total: 44 miles
Goal: 190 miles, 8 MP+ faster sessions
Remaining: 146 miles
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 132 -
Had a nice park run this morning. I'm not crazy about the concrete path/track I run on but I like running there once a week without all the distractions of running with my dog (even though I love running with her) and other neighborhood/horse trail issues. It's a place that I can add distance just by running an extra lap and I can watch my pace much easier...........it is rather boring though.......
I tried to do my first tempo run with first and last miles slow pace and middle two at tempo. Worked out pretty well and I shaved time off my overall pace by a little and the second mile was fastest mile.
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
I'll probably stick to 4 miles for next Sunday but increase my weekly runs slightly this week to add some distance.
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9/1 AM - 4.02 - Easy
9/1 PM - 6.0 - Easy Indoor track
9/2 - Unplanned Rest
9/3 - 5.01 - Easy
9/4 - 17.01 - Long w/ 2x3 miles at GMP + 1x2 Miles @GMP
Total 32.03 of 255 Miles
I finished the week with just under 49 miles, but that is way off what I was scheduled. If you told me 2 years ago I'd do nearly 50 miles and skip a run and cut a couple short I'd be ecstatic. My middle distance runs have been a mental/physical combination of frustration the past few weeks. I got in my hard interval session and the long run with speed work and felt good about that. Fortunately the plan begins to taper slightly this week since this was the last of the 70 mile scheduled weeks. I felt under the weather Friday and my hip was still a little grumpy from the interval session on Tuesday so i decided it would be a good day to just take it easy. I think it was the right call since today's run went well. It was scheduled for a 17 miles w/ 14 @ pace but the temperature and humidity was going to be an issue so I opted to do 4 easy, tempo up to pace for 3 miles, 2 easy, 3 pace, 2 easy, 2 pace then a 1 mile cooldown. My goal pace is 9:09 and my average pace for this run was 9:22 so i think i'm getting close to where I need to be. Hopefully the weather will cool back down in the coming weeks and i can get a better judge of my realistic MP since I was feeling it on the last part of this run.
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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
15 out of 115 miles
5 beyond horrible miles at 12:20 pace. Worse run since Cotton Row in May. I went out for my long run and barely got 2 miles in before I started to feel weak in the legs like I was going to pass out. I walked some and tried again and it never got better. I did an out and back on my 10 mile route and went home. You know it's bad and you look bad when the cop who sits on the greenway asks if you need a ride back in the golf cart. I went to the store and got a Mountain Dew and in about 15 mins felt a lot better. Oh yeah I got back to my car and my water jug had leaked all over my car floor LOL That was after yesterday when the 5 gallon cooler for XC fell over in the back of Skip's SUV and went all over everything. Not a good weekend ha ha2 -
9/1 - 4.8 miles
9/2 - strength training
9/3 - 34 miles biking
9/4 - 63 miles biking (100 KM metric century!) (practice for next weekend's possible 100 miles
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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August Running Totals (miles)
9/1 – 10.07 warmup + tempo intervals
9/2 – 7.76 partial course preview
9/3 – 3.80 easy 30 minutes
9/4 – 15.44 warmup + Oak Tree Half
September total to date – 37.07
Nominal Challenge Goal – 200 miles
Real Goals: Manage Rochester Marathon well as a race, recover quickly.
Today's notes – I signed up for Oak Tree because it's traditionally hot and humid, and I didn't want waste the training I'd done in heat and humidity; because it's been kind of a minor bucket list race for a year or so; because it's a Rochester Runner of the Year race, and I'm playing age group standings mind games with my friend Bill; because it's a traditional training race for the Rochester Marathon; and because I felt healthy enough to run a half 2 weeks before Rochester.
This morning I got up and saw the porch thermometer read 47º F (8º C). Say what? The forecast was for a cool morning, but not *that* cool. Threw the Oak Tree race shirt in the car in case I needed to wear it after the race. Put on my singlet to run in. Drove to Geneseo, got there right about when I wanted, and did 2.25 miles of warmup as an out and back on the last part of the course. Garmin says it was 50º F when I ran that warmup; I was okay, but I could have used a pair of light running gloves. The warmup felt easy at a Garmin pace of 7:39 per mile, so I thought I could have a pretty good race.
Met @runbabarun at the start line. We chatted a bit, then lost track of each other till after the race. Garmin says it was 52º F when the race started; I didn't notice cold hands. Then again, I ran the race harder than the warmup.
Oak Tree features some major elevation changes, going down and back up more than 200 feet, twice. The last climb (239 feet in 0.9 miles according to the Strava segment) is centered at the 11 mile mark, and has a reputation for being a killer hill. I had given some thought to race planning, given the geography. The idea is to float down the steep hills, letting gravity do the work; and not worry about how slow I need to run up the hill when I come back later in the race. The significant hills are all on gravel roads, where the winning strategy for time is to ignore good tangents and run for the best footing. Hence, I ran a 13.1 mile race but Garmin says I ran 13.19 miles.
My mile splits reflect the character of the course. The first three miles are on asphalt, with minimal elevation change. (Miles 1 to 3, 6:46, 6:44, 6:54) Then comes the gravel road, up a bit before the monster downhill. (Mile 4, 6:28) There are some minor rolling hills on the gravel, during which I have to gain 200 feet or so; then a minor climb on less than a mile of asphalt. (MIles 5 to 7, 6:58, 7:25, 7:12). There is a more gentle down on gravel, with some rolling hill. (Miles 8 to 10, 6:54, 6:52, 7:01). The monster hill starts at 10.6 miles per Garmin, and continues to perhaps 11.4 miles; then I need to recover with a bit of downhill gravel followed by an easy incline of asphalt. (miles 11 and 12, 7:14, 7:30). By the mile 12 marker, I know it's easy footing and minimal elevation change back to the school, then a short steeper paved downhill to finish on the track; so I try to run T for the road and pick it up to whatever I have left on the track. (Mile 13, 6:37; last 0.19 mile in 1:02 for a 5:32 pace).
I mostly managed this by feel, and the race went pretty much the way I planned it. I knew I couldn't challenge the hill early on in that monster 0.9 mile hill, and I didn't. I was able to keep running all the way up the monster hill, and beyond; but I needed that tag of recovery downhill before I was ready to pick up the pace on the easier footing.
Final time was 1:31:37, good for 22nd of 279 overall and 1st of 8 in the M60-64 age group. I later learned that the course record for my age group is 1:31:18. If I'd known that ahead of time, I might have pushed harder; but if I'd pushed harder early, I might have bonked on the monster hill. I'm happy enough with the way things worked out. This was my 11th half marathon, and it is definitely the hardest half marathon course I've run. (Not the hardest race, because I didn't have adverse weather or injury conditions that made some of my other halfs more challenging.)
I'd expected to get a jar of nut butter for winning the age group. I turned out that age group winners got a small jar of local honey, 2nd place got a loaf of Monk's Bread (local bakery run by a monastery), 3rd place got a box of individual nut butter packets. Oh, well. I like honey. But there were also random prizes given out during the awards ceremony. My bib number came up for one of those, and I got a box of sunflower seed butter just like the 3rd place age group folks. All finishers got a ceramic medal and a plastic cup.
I'm happy enough with this, but I find it a bit ironic that the bling for making it to packet pickup early is better than the actual race bling including age group award. (See earlier post with the packet pickup bling; compare pint glass to plastic cup, 16 oz jar of nut butter to box of 10 individual packets.)
Now, on to taper. Next race, Rochester Marathon
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY) finished in 1:31:11
August 13, 2016 Bergen Road Race 5K (Bergen, NY) finished in 19:07 (5K PR)
September 4, 2016 Oak Tree Half Marathon (Geneseo, NY) finished in 1:31:37
September 18, 2016 Rochester Marathon (Rochester, NY)
October 15, 2016 Finish Strong 15K (Hilton, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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9/1 - 4 miles running
9/2 - 2.2 miles walking
9/3 - 4.2 miles running
9/4 - 3.4 miles walking
I was too lazy this morning to get up early and go run. I am kind of angry at myself for that. I need to take advantage of this gorgeous early morning weather. Tomorrow I have my son staying by me, so I won't be able to go running in the morning, so it will have to be an afternoon run. Praying it's not too hot out, because I want to do a long run and maybe try for 6 miles.
Regardless, I was able to fit in a walk this afternoon while at my mom's house (It had to be a walk because I didn't have my running shoes with me). Her area is always so nice and quiet. Kinda wish I lived out here.
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8/29 3.02 miles
8/30 26.3 miles
8/31 10.04 miles
9/1 13 miles
9/2 off day
9/3 23 miles
9/4 off day
Finished the week with 76.4 miles run.2 -
Regular Sunday morning Club Run. Over half of our regular running members are at a Wine Run in Kelowna, BC so it was a small group of 4. Unfortunate for me as I was the slow poke of the group so I split off for an easy ( that's a very relative term if you call rolling hills easy ) Trail Loop around the foot of our Local Ski Hill - Misery Mountain - 8.0 km in 47:48 ~ 5:58/km. Yea I am back to sub 6/km.
Still a long way from my pre-injury 5:29/km but a work in progress.
The other 3 are in a Training Cycle for the 2016 BMO Okanagan Marathon as it is a qualifier for the 2018 Boston Marathon. I did not want to interfere with their planned run which is the main reason I split off on my own. We still met for Coffee and Socializing so it's all good.
09/01 – 0.0 km – 0.0 - 140 km goal – 842.7 km
09/02 - Rest
09/03 - Planned 20km but Horizontal Rain and 6C = Stay Home, stay warm and drink hot chocolate.
09/04 – 7.5 km – 7.5 – 132.5 km – 850.2 km YTD
Planned events
Sept 11 - Don't Get Lost in the Woods - 10km Bush Trails @ the X-Country Ski-Club
Sept 23 - Roots and Ruts - 10km - Rough Bush Trail
Nov ??
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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
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Today was long run day, and it was glorious! Temps ranging from mid-70s up to almost 80, low humidity, breezy. I really can't wait for fall! And this was an odd sort of a PB for me. This was the first time I've run 12 miles with hills. I think only the 3rd 12 mile run I've ever done, last Sunday's was the 2nd (the first was several years ago) , and it was on my totally flat route. Today, I went out to what is currently my most challenging route and went for it. And it was fantastic! Did it a half minute faster than last Sunday's totally flat 12 miles and managed to make the final mile my fastest (overall avg pace 11:07, final split 10:17) despite that final mile including a hill! No major elevation changes, but as you can see in the graph just lots and lots and lots of ups and downs, lol.
South Nyack 10 Miler – 9/11
Adirondacks Half Marathon – 9/25
Sleepy Hollow 10k – 10/22
Bay of Fundy Half Marathon – 6/25/17
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Unfortunately I haven't run yet and today is already the 4th! I ate too many sweets two days ago and my stomach hasn't been right since. Hoping that I'll feel up to it in the morning and will get back on track!0
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1TheQueenB wrote: »Unfortunately I haven't run yet and today is already the 4th! I ate too many sweets two days ago and my stomach hasn't been right since. Hoping that I'll feel up to it in the morning and will get back on track!
I bet a run will set ya right 2
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