October (2016) Running Challenge
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jodilynnsanders5104 wrote: »Thought I'd share a pic from my lunch hour today. I live in Hamilton, Ontario, which spans the upper and lower end of the niagara escarpment. It is steep enough that you can only get to the upper and lower sections of the city by paved mountain access roads or stairs, and some trails. We have five sets of stairs across the city, spanning about 454 steps for a flight up and down, up to the longest at 996 steps for a flight up and down. The stairs are a great place for regular exercisers and runners alike, and can be a before or after work meeting spot for friends to burn some communal calories.
This is the view from the top of one of the sets of stairs, overlooking East Hamilton into Stoney creek. These particular stairs are pretty steep, divided by 200m of a beautiful trail separating the top and bottom section. Doing one full set of both top and bottom sections of these stairs would net 774 stairs and 400m of running or walking...do a few sets and you get an amazing workout.
Today at lunch I did just the upper portion, which is pretty steep, 5 times (1590 steps for the 5 reps). It was nice and cool, and a beautiful view of the city...the perfect break from a crazy day.
Wanted to share the pic...can't wait until the leaves change as it will be stunning!
Wow!!!! It is stunning now!!!! Great job! that looks like quite the workout!3 -
katharmonic wrote: »I'm going to cut my goal way down for October to account for tapering this next week, then my HM, then taking a break. I'll say 50 miles for October.
Main goal: FINISH the HM for a PR (my "test" race being my only half distance to compare to, and that didn't go well, so in theory this should be no problem) and feel good about how it went.
Goals after race: easy and fun running, loving running for itself - not training. I've got some fun 5k races on the line up that should help with that!
Upcoming races:
9/18 CNY Bread Run Half, Fabius, NY (test run, long run with bling, not racing) 2:45:20
10/9 Empire State Half Marathon, Syracuse NY (official first half marathon) 9 days left!
11/13 Burn Run 5k or 10k, E. Syracuse NY (possibly - not signed up yet)
11/24 Turkey Trot 5k, Cedar Rapids IA (signed up!)
12/3 St. Nick Shuffle 5k, Syracuse NY
1/22 Chilly Chili 5k, Cazenovia NY
I run my half the day before you run yours. Good luck and have fun!2 -
My goal is going to be 75 miles...plan to start working on my running base after running my half in one week. I hope to PR it, but, nevertheless, going to try to have a lot of fun.
It has been very rainy this week...so hoping for a dry day on race day. Plan long run today with water....and then taper after that.2 -
quizzicalgrrl wrote: »@jodilynnsanders5104 thank you for mentioning me. How did you time the walk run segments? I'm excited and sacred to try to be a runner!
@quizzicalgrrl my phone and or my Fitbit.
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October 1st: 8 miles
8/100
I was a bit worried because I only did 4.75 of 6 miles last Saturday but it's all mental. I went out there & did it. I walked .25 twice. It gets warm quickly here with a glowing ball of death beating down on me.2 -
Wow, already on page 4 when I come in to post my goal, lol.
Goal for the month will be 100 miles. If I manage to follow my training plan exactly, I should actually hit 114, but I wanted to give myself a buffer, which I learned the value of last month, haha. This month I'm starting my 'building to 30 miles/week' training plan, so I'm excited to start seeing those increases.
Had a fun moment on my run last night! I was on the sidewalk (one of the only parts of my run that has one, and that I actually use, b/c it's the center of my town with lots of on-street parking) and I could see a guy in his car going to pull out of the Chase Bank. I could tell he wasn't looking to his right AT ALL, for any oncoming pedestrians, so I slowed down and just as I got up to his car I shouted, 'Hello! There's a sidewalk here!' He heard me, even with his windows up, and his face was priceless, as he tried to gesture his apologies. I figure if it helps one person remember to look both ways next time, it can't hurt.4 -
10/1 15km run...ramping up the mileage as I train for my first HM
(For some reason I can't get my ticker to capture the 15k I did today)
Upcoming Race:
11/6 Hamilton Road2Hope HM (goal...to finish)0 -
Hoping for 60 miles and no injuries! Welcome newbies and good luck everyone!2
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I'm slowing down this month, only 200 km because I'm tapering this week for the half and I plan to take a few days up to a week completely off after to give my body some time to recover. Extremely happy with my training so far, consistency seems to pay off, I've gone from having a 1:45:00 goal for the half to hoping I can break 1:32:00 so I think one week off after a 5 months of training won't hurt
Date.......Distance.......Type........How my legs are feeling
October 1- 5.9 km - Super easy - Niggle in left IT band
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 -
Ran in the wettest conditions I've ever run in to date. This morning was pouring down rain but I waited until it died down a wee bit to head out. It was still raining pretty steadily. The water on my glasses didn't bother me as much this time around, but I definitely need a more water resistant jacket because the hoodie I wore got really heavy from being wet.
Managed 4 miles today. Hoping for better weather tomorrow.
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Ran 1.03 miles, walked 2.2 miles
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Goal: 30 Mi
10/1/2016: 4 Mi Total, 1.5 Mi Running
Distance Left: 28.5 Mi
Please let me know if there is a better format.
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6 km along the Riverbank trails. Staying low in the valley as the wind is howling out of the North so I was trying to hide from it as much as possible. It's all of 3 degrees here so a reminder to get the Fall/Winter gear out of the bottom of the dresser and move it to the Active Rotation Drawer, Was a planned 10km but my calf started to twinge so I pulled up and walked it home. Had a compression sock and Knee High Smart wool so it's not like my leg was cold. Has tightened up but is not screaming at me. Foam Roller here I come.
Like other people my Ticker was acting up does not show the 6km - I noticed other's had the same complaint yet when looking at their post's it showed the correct value.
October Running 140km Goal 160km Stretch
10/01 – 0.0 km – 0.0 - 140 km – YTD 954.5 km
10/01 – 6.0 km – 6.0 - 134 km – YTD 960.5 km
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Bad hip felt stronger today so I took it out for a run. I feel like I'm 2/3's the way there. "Ran" the first 3k (~2 miles) in 33 minutes. Some days you just gotta question the impossible.
1---3.17
50+ walking miles goal
Not Advisable races:
11/05/16 Jenks Half 5k Jenks OK (registered)
12/11/16 BMW Dallas Marathon, Half (registered)
Run the year 2016 898.42/ 2016 (registered)
Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half12 -
1: 4.02 miles (aerobic)
Upcoming Race: Oct 23rd Vancouver Rock n Roll Half-Marathon4 -
Hey everyone...I would appreciate any insight on heart rate, based upon my experience with my long run today.
My resting heart rate is 59. I'm a 47 year old female. So my max heart should be 173.
For my long runs, according to the runningforfitness.org heart rate chart, I should be in the 127-139 range. My aerobic zone would be 139-150, my anaerobic zone would be 150-162, with my VO2 max zone 162-173.
Today I ran 15km. I did not check my heart rate throughout the run, ran with a group. I ran with the slowest group, and my perceived exertion level was decent. Conditions were cool with light rain (14 degrees Celsius). Breathing was in control, never had to breathe faster than a 3-3 breathing pattern. I ran with two other ladies and was able to comfortably keep conversation going.
Didn't struggle with pace until the 12km mark (at which point I'm now running alone as they just want d to get 12km in). It was my legs that were getting fatigued and my back muscles were tiring too. I never struggled with breathing. And ran a slower final 3km. This was my longest run to date as I am working up to my first half marathon in early November.
When I got home and synced my heart rate data, I spent 92% of my run in my anaerobic zone, with an average heart rate over the whole run of 159.
I don't get it? My average pace was a little faster than my 10km pace last week but the route was flat and easy, but it felt like we were going a slower pace.
So I don't understand? My experience (breathing, perceived effort) would have dictated a much lower heart rate, when in fact I unintentionally appeared to have run almost my whole 15km in an anaerobic zone.
Do the experienced runners in this group have any words of wisdom to help me understand?0 -
Date Miles today - Miles for October
1-/1 20 miles - 20
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 - 12/103 -
@jodilynnsanders5104 I often don't feel thr faster runs as much as the slower runs. Take today's run for example: I averaged 11:20 pace and 147 average HR, but I get more tired than when I've run through same distance at under 10 pace. I think part of it is endorphin release. At faster pace touch get more of a rush, and don't feel it, at slower pace, you feel every mile more. At least that's my 2 cents on it.2
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I officially registered for two 2017 races this morning. A 5k on 6/16 and a HM on 6/17. According to the timing, there's only about 12 hours between the races, so I'm figuring the 5k will be a shake out rum with swag.2
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Date Miles MTD ------ ----- ------- Oct 1 6.2 6.2
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I'm in! It's been a while since I ran like a few years ago. I am aiming for a run/walk the first week , followed by running 1 mile a day for week 2, 1.5 miles a day for week 3 and 4. . 27 total miles for me with first week not included.4
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Daily check in: October 1 is not the day to run substantial distance yet. Make that Day 13 of No Running.
Today the club ran a concession stand at a cross country meet. I went and worked a 2 hour shift, got to talk to some friends and get some feedback from other runners who have been injured. I made the call that I won't be running the 5K cross country race in Tallahassee on November 6; I simply can't be confident that I'll be running again by then soon enough to make travel arrangements. Maybe I'll be confident far enough in advance of club nationals on December 12.4 -
@MobyCarp it must be so frustrating being injured!!
@MNLittleFinn that's an interesting insight. Hadn't thought of that. Is there any issue with being in that anaerobic zone for that longer time frame?0 -
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Had a pretty good run this morning to start the month. Actually it was mostly a great run. For the first 10 miles I felt fantastic, like I could go on forever. But then I am not quite sure what happened, if it was the heat or what, but I didn't feel like I could run any more. My splits reflected it too - the first 10 miles were all right around or under an 11 min mile and the last 2 were 12 and 13 min miles... My legs are especially tired especially my glutes - too many squats I think at training on Tuesday and Thursday! Tomorrow through Tuesday we should have cooler more fall-like weather then it gets hot again. I am looking forward to my runs on Monday and Tuesday already but I am really so over the heat!
@MobyCarp - hang in there! You will be back out there with us soon!
@jodilynnsanders5104 - I am no expert on the whole HR topic but if you were able to easily carry on a conversation you were probably not running in an anaerobic zone. Also are you wearing a HR monitor strap or relying on a wrist monitor. I have found that most wrist monitors are pretty inaccurate and seem to come in much higher than actual.
@Elise4270 - exciting to see you getting a short little run in! How did it feel? Were you cleared to start trying a bit of running or was this one of those 'damnit I just need to run' situations?
Oh and on the earthquake front - nothing yet, although I suspect there are people waiting to see if we fall off into the ocean! If you are interested you can check out the US.Gov earthquake site. It shows realtime the quakes and the San Andreas fault line... I have configured it to show all the tiny quakes they are measuring and trending that are causing all the concern. Quake site here
Date.........Miles........Total
10/01......12.16.......12.16
My completed and upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!)
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon1 -
jodilynnsanders5104 wrote: »@MobyCarp it must be so frustrating being injured!!
@MNLittleFinn that's an interesting insight. Hadn't thought of that. Is there any issue with being in that anaerobic zone for that longer time frame?
I found that, for me, come race day I crashed at about 10-11 miles in both my half marathons. Running too fast during training, I got a lot faster but couldn't maintain the pace. That said, everyone is different.0 -
Shoot - I checked the earthquake link and it didn't keep my view so it is only showing the earthquakes over 2.5. If you want to see them all you can click on the wheel for settings and customize your view.
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@Elise4270 - exciting to see you getting a short little run in! How did it feel? Were you cleared to start trying a bit of running or was this one of those 'damnit I just need to run' situations?
Yes basically I went out on a limb. I'm not cleared to run, I'm supposed to be on crutches. I noted an increase in stability this morning, so I took a chance. It wasn't as bad as I imagined it would be. I think I need a shin gaurd on the inside of my right because my wonky left keep kicking it and trying to get tangled up with it. Or maybe I could just wait a bit longer to do any more running.
It was sloppy. I had a hard time keeping it all moving forward.2 -
Yes. We are all mental around here.RunsOnEspresso wrote: »I was a bit worried because I only did 4.75 of 6 miles last Saturday but it's all mental.
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I've heard of a beer run. Not sure about a rum run.MNLittleFinn wrote: »I'm figuring the 5k will be a shake out rum with swag.4
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