October (2016) Running Challenge
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10/1: 20 miles
10/2: 4.6 miles (am), 5.4 miles (pm)
10/3: 6 miles with the Coffee Crew
10/4: 5 miles (am), 10 miles (pm)
10/5: 5 miles
10/6: 3.5 miles
10/7: 9.5 miles
10/8: 6 miles with a 5k in the middle
10/9: 4 miles
10/10: Oh my god finally a rest day
10/11: 10 miles
10/12: 6 miles (am), 4.2 miles (pm)
10/13: 8 miles (am), 6.4 miles with the Thursday crew
10/14: Rest day
10/15: 7.3 miles with the Saturday crew
10/16: 2 miles + 13.1 HM
10/17: 3 miles with the Coffee Crew
10/18: 7.5 miles
10/19: 5.7 miles (am), 5 miles (pm)
10/20: Rest (am), 8.1 miles solo + 6.2 miles group (pm)
10/21: Rest day
10/22: 10 miles with the Saturday crew
10/23: 20 miles with friends!
10/24: 6 miles
10/25: 12 miles
10/26: 5 miles (am), 8 miles (pm)
10/27: 12 miles (6 solo, 6 group)
10/28: Rest day!
10/29: 14.2 miles with the Saturday crew
10/30: 16 miles
I went out this morning for my longest speed session EVER and I'm really proud of myself for finishing it close to my goal marathon pace and with a 1 second negative split (1:04:57 and 1:04:56!). I put this workout at the end of a 73 mile week (biggest weekly mileage ever!) and the day after a 14 mile run so my legs would be as tired as possible to best simulate 26.2 race conditions. And it wasn't easy. I hit a rough patch mentally after a long, steady-but-shallow uphill in mile 11 and let myself have a pity party mile, then reset at the next mile and put my game face on for the rest of the run. And then I ran my four fastest miles of the morning.
One more long run next weekend and then a major taper. This workout was my confidence booster, and I'm glad I pushed through the last 4 miles when I could have just scraped it after the one crappy mile. I felt strong in the last half hour despite the huge weekly mileage and huge weekend mileage, which gives me confidence that after a taper I will be able to pace as well if not better on race day
Upcoming Races:
10/8: Coe College Homecoming 5k: 21:26
10/16: Superhero Halloween Half Marathon: 1:42:24
11/20: Philadelphia Marathon (Goal: 3:30 or better)
3/26/17: Philly Love Run HM
5/14/17: Delaware Marathon Running Festival HM
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That was an awesome workout @kristinegift you're going to be totally ready come marathon time0
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I was planning to run today but I think I am going to rest and get back into routine tomorrow. The front of my right ankle is really sore after yesterday's 12 miles. It feels like the tendons.
Today's high is expected to be 94 so probably won't find me doing an afternoon run!0 -
Way to go @kristinegift Great workout and biggest weekly mileage.0
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October goal: 50 miles
10/1: 1.75 miles
10/2: 3.15 miles
10/3: 2.25 miles
10/4: 2 miles
10/5: 2 miles
10/6: Rest Day
10/7: 2 miles
10/8: 2.25 miles
10/9: 3.15 miles
10/10: 2.25 miles
10/11: 2.25 miles
10/12: 2.5 miles
10/13: 2 miles
10/14: Rest Day
10/15: 4.19 miles (2.25 + 1.9) <<<
10/16: 2.25 miles
10/17: 2.25 miles
10/18: 2.5 miles
10/19: 2.25 miles
10/20: 2.25 miles
10/21: 3.15 miles
10/22: 1 mile
10/23: 5 miles
10/24: 2 miles
10/25: Rest Day
10/26: Lazy Day
10/27: 2 miles
10/28: 2.25 miles
10/29: 3 miles
10/30: 5.25 miles
Total/October: 66.85 miles
Today's run was pretty good. Mike and Fergus came with for the first three miles and then I continued on for another two and a quarter without them. My knees were a little achy at the beginning, but it was my hips that really were a bit of a pain going into the my last mile or so. Not surprising since it was a pretty damp, misty morning. If it weren't for the aches, this is my favorite kind of weather...cool but not cold, a little misty and foggy but not so much that it is hard to see, wet but not raining.
@_nikkiwolf_ Thanks and I know you are right. Now that I am looking, I don't really see anything close enough to home on Thanksgiving Day anyway. But, there is a race right here in town on December 3, so I think am going to sign up for that one. I took your advice and checked last year's times and there were at least 15 or so others that are in my speed range or slower, so I shouldn't be dragging behind everyone. It isn't really the fact of being last that bothers me...I would just feel bad that everyone has to wait for me to pack it up, I think. I know, it seems silly, but there it is. It sounds silly when I say or type it...but my brain doesn't really care and it is still gonna think it. LOL.
@RespectTheKitty I'm glad you are enjoying your new Forerunner! And look at you - zooming past your monthly goal. You go!
@shanaber I don't eat a big breakfast daily, but I have brunch usually on Sundays after my run and, you're right, it does taste better! Glad to hear you had a pain-free run!
Have a great day everyone!1 -
greenolivetree wrote: »I also ran smack dab into a tree branch tonight
@greenolivetree seriously where is the "that sucks" button when you need it. I hope you're okay
awesome mileage @kristinegift0 -
Joanna2012B wrote: »Joanna2012B wrote: »Joanna2012B wrote: »Joanna2012B wrote: »Joanna2012B wrote: »Joanna2012B wrote: »Joanna2012B wrote: »Joanna2012B wrote: »It seems to always be an update behind. I ran 8km this morning so I am now at 30 km with 40 to go
Another 5.5 this morning for a total of 35.5 with 34.5 to go!!
I ran 5.5 on Thursday and another 8 yesterday! Total of 49 with 21 to go!!
Ran 5.5 today. Total of 54.5 with 16.5 to go!
Another 5.5 today. Total of 60 with 10 to go!!
Well ran my first ever 10km...pretty stoked about that. So I have officially reached my goal!! I did it in an hour and 29 seconds!!!
Ran 5.5 this morning. I am now over my goal by 5.5!!
Added on another 5.5km this morning! I am now at 81/70!!!
Ran 10km today!! I am now at 91/70!!2 -
I wanted to run a mile in under 10 mins yesterday, I was feeling good and pace felt good so was gutted when I clocked 10:03.
So another mile to take me to 33 miles for the month 2 over target. I plan a run tomorrow to finish off the month hopefully on a high.2 -
Date Miles MTD ------ ----- ------- Oct 1 6.2 6.2 Oct 2 6.5 12.7 Oct 4 4.3 17.0 Oct 5 4.3T 21.3 Oct 8 10.1 31.4 Oct 9 4.3T 35.7 Oct 12 4.6T 40.3 Oct 13 5.2T 45.5 Oct 15 6.5 52.0 Oct 16 4.3 56.3 Oct 19 4.3T 60.6 Oct 22 5.3 65.9 Oct 23 11.0 76.9 Oct 25 4.2T 81.1 Oct 26 4.3T 85.4 Oct 27 5.1T 90.5 Oct 29 6.5 97.0 Oct 30 4.3 101.3
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10/3: 6 miles
10/4: 3 miles
10/9: 26.2 miles -- Chicago Marathon
10/13: 3 miles
10/15: 3 miles
10/18: 3 miles
10/20: 4 miles
10/22: 3 miles
10/23: 6 miles
10/24: 3 miles
10/27: 4 miles
10/28: 3 miles
10/30: 6 miles
This morning's run was not the kind of run I was hoping for. I'm blaming it on not drinking any coffee beforehand (didn't think I needed any), but probably not the whole reason. I wanted to run a comfortable 10 minute pace, but for some reason that seemed very hard for me today. I just didn't feel like I had any fuel in the tank, and I'm not really sure why. After pushing myself pretty hard the first mile or so, I accepted the fact that my comfortable pace today was not going to be what I thought and I ended up finishing in about 62 minutes. Disappointed, but on the positive side the slower pace resulted in minimal knee and shin pain.2 -
1: 4.02 miles (aerobic)
2: 6.01 miles (long with 5 x 1/4 mile zone 3 intervals)
3: 3.00 miles (recovery)
4: 3.72 miles (tempo)
5: rest
6: 6.97 miles (aerobic)
7: rest
8: bailed due to rain and other lame excuses
9: 13.12 miles (long with 12 x 1/4 mile zone 2 intervals and zone 2 finish)
10. 2.53 miles (recovery)
11. skipped (grumpy quad and a bad attitude)
12. 3.42 miles (tempo)
13. 2.85 miles (aerobic)
14. rest
15. 10 miles (long at different pace intervals with fast finish)
16. 4.01 miles (aerobic)
17. rest
18. 2.95 miles (fast finish)
19. 2.43 miles (aerobic)
20. rest (bad hamstring - skipped planned run)
21. rest (bad hamstring - skipped planned run)
22. rest (bad hamstring - skipped planned run)
23. 13.1 miles (Vancouver Rock 'n' Roll Half Marathon: 3:01:43)
24. rest
25. rest
26. rest
27. 4 miles (recovery hobble)
28. 4.02 miles (recovery jog with a little less hobble)
29. 6 miles (recovery)
30. 6 miles (long with fast finish)
Total: 98.18 / 100 miles
I should hit goal tomorrow, but it means I won't get to take a rest day as I had planned. I had to do more this week than my legs wanted, but I'm almost back to normal. Had a good run today. I signed up for an 8K in January and the same Rock n Roll half next year. Hopefully having a short-term goal and a long-term goal will keep me running through the winter. It was just above freezing today, and I found it cold out there. Now I will need to get a running jacket for these lower temperatures as I don't think I want to add yet another layer. My wish list for running items is ever-growing.2 -
In terms of running and being female, I hate when it gets darker outside, it means if I'm running early morning or in the evening I have to stick to busier routes, so where I go is limited, takes some of the fun away
Short run today, after a late night and limited sleep I was glad it wasn't a long one.
1/Oct - 8.82 miles
2/Oct - 1.58 miles
3/Oct - 5.01 miles
4/Oct - 7.18 miles
5/Oct - 5.02 miles
6/Oct - 3.30 miles
7/Oct - 1.27 miles
8/Oct - 2.05 miles
9/Oct - Oxford Half Marathon
10/Oct - 1.64 miles
11/Oct - 5.05 miles
12/Oct - 8.06 miles
13/Oct - 4.04 miles
14/Oct - 5.14 miles
15/Oct - 13.16 miles
16/Oct - 2.99 miles
17/Oct - 1.68 miles
18/Oct - 10.02 miles
19/Oct - 6.52 miles
20/Oct - 3.60 miles
21/Oct - 5.28 miles
22/Oct - 16.59 miles
23/Oct - 2.11 miles
24/Oct - 5.04 miles
25/Oct - 8.12 miles
26/Oct - 6.43 miles
27/Oct - 3.75 miles
28/Oct - 4.40 miles
29/Oct - 14.02 miles
30/Oct - 2.54 miles
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For all ya'all experienced marathoners... I'm making an outline of my training, starting this week, through my Marathon, just as a general guide. Right now, I am doing just easy running, until probably January. When I start adding in fast running, what all do you recommend? I'm penciling in some Tempo Runs and a couple Yasso 800s, just because, but what else might be good? Oh, also looking at doing some of those crazy @kristinegift GMP/GHMP runs also.
I have no actual time expectatio, so the speed workouts are more to split up the routine, and fill in the 20 part of 80/20.
Thanks0 -
MNLittleFinn wrote: »For all ya'all experienced marathoners... I'm making an outline of my training, starting this week, through my Marathon, just as a general guide. Right now, I am doing just easy running, until probably January. When I start adding in fast running, what all do you recommend? I'm penciling in some Tempo Runs and a couple Yasso 800s, just because, but what else might be good? Oh, also looking at doing some of those crazy @kristinegift GMP/GHMP runs also.
I have no actual time expectatio, so the speed workouts are more to split up the routine, and fill in the 20 part of 80/20.
Thanks
@MNLittleFinn This sounds like a great topic thread in the group forum It seems a bit ambitious to me to be scheduling in any type of speed work 6-8 months in advance. I would just plan distances and you can assess week to week if you want to do tempo work or speed work depending on how you're feeling. I typically do my speed sessions Wednesday night or Thursday morning, so I schedule my typical speed work distance (7-8 miles) for those days, but there are some weeks that I skip it because my legs are just wrecked. I also don't decide what type of speed work I'm doing until the day before or day of because I'd rather do something I WANT to do, rather than something I've scheduled ahead of time and now dread.
As for particular workouts, I'm a fan of speed ladders (best on treadmill, I do a 1 mile WU, .25 5k, .25 easy, .5 10k, .25 easy, .75 HM, .25 easy, 1 mile MP, and then back down the ladder), wave tempos (alternating GHMP and GMP), and flat-out tempos where I do marathon pace for about 6 miles of 8. I didn't incorporate these until my third marathon when I was trying for a goal time and a harder pace, rather than simply a finishing pace. If your marathon pace won't be that much faster than an easy pace, speed work has a limited effect when it's based on race paces.1 -
I did it - I ran my first marathon!
Chip time is 4:39.05,6 - considering I was planning for 4:45, but would have been satisfied with anything less than five ours, I'm really happy right now.
Here's a bit (well, a lot, sorry!) of a race report for anyone who wants more details:
Before the race: I had set my alarm to 3:15 hours before the race (actually brought an old-fashioned alarm clock with me, since daylight saving time ended during this night, and I wasn't sure what my phone would do during the night). First I had some breakfast (cereals, orange juice and coffee - I felt a bit stupid bringing my own box of cereals to the hotel restaurant, but I wasn't sure what they would offer. Considering the guy at the table next to be brought a huge container of pasta with tomato sauce and asked the staff if they could warm it up for him, I guess that wasn't the weirdest thing they saw that morning ).
After that, I went for a little walk to relocate my car to a new parking spot as close to the finish line as possible, so that I'd only have to walk about a kilometre after the race. Went back to the hotel, read a bit, messed around with the playlist on my phone, until it finally was time to check out and head to the start. I arrived there early enough to use the toilet and then watch the organised 30min warm up - just watching. The instructors were bursting with energy - if I had done all that jumping and squatting, I probably would have been wiped out before running a single step!
Finally it was time to line up in my corral. I was wearing DIY arm warmers (fashioned from old socks) and had been planning to take them off at race start, but it was cool enough (9°C/48F) that I ended up wearing them for the first hour of the run.
Pace strategy & course
My goal was to finish in 4:45h: if I entered my last HM time, the runnersworld predictor spit out 4:31, if I entered my last 5k time, it predicted 4:39. On the other hand, I read quite a few times that most first-time marathon runners end up with a pace similar to that of their long runs; the fastest of which would have put me at 4:59. 4:45h seemed like a decent, not-too-optimistic compromise between all those different times.
I should have run a pace of 6:45min/km (10:51min/mi) for that finish time. But I decided to aim for more of a 6:35min/km pace while running, and take my time to walk through the aid stations to eat and drink without a hurry.
The course was a net downhill: 185 m climbs, but 218 m descents, according to the official course certification. The start was a little up a hill, with 37m downhill during the second kilometre, and from then on it was either flat or rolling hills - 21.7km out, 20.5km back; except for the first/last 3km along the same road. Thanks to the occasional hilly bit, it was hard to keep an even pace, so I just wanted to make sure the average pace stayed without +/- 2 seconds of my goal pace.
0-7km
Splits: 6:40 - 6:12 - 6:45 - 6:31 - 6:29 - 6:35 - 6:37 min/km
This first part of the race was inside the city of Lausanne. A little up and down, with the big downhill in the second kilometre. I should have been starting in the same block as the 4:30 pacer, so I looked out for her - I wanted to stay slightly slower than her, to make sure I didn't start out too fast. But she didn't even start with us, she stayed at the side lines to cheer on all the starters, apparently until everyone was on the way. So I was left to watching my pace on my own. The first bit was a little crowded, but it was great fun - lots of spectators around, some bands on the side of the road, a lot of exitement in general. There was an aid station after ~5km; I walked through it, drank a bit of my own honey-lemon juice "gel" followed by a cup of water.
7-14km
Splits: 6:25 - 6:35 - 6:52 - 6:44 - 6:28 - 6:21 - 6:17 min/km
Out of the city. From this point on, it was lonely road, with the vinyards on one side and traintracks and lake on the other.
Not much to say about this part of the run; there were two aid stations at 9.4km and 11.4km, where I did the walk-honey-water thing again, apart from that it was rather lonely. I found two guys in blue shirts that seemed to be doing about my pace, and decided to follow them.
14-21km
Splits: 6:02 - 6:47 - 6:10 - 6:19 - 6:15 - 6:14 - 6:36 min/km
This is where the 4:30 pacer caught up with us. She asked us which block we'd started in, was very happy to have found "her" block, and told us she'd run with us for a bit. For a while it was entertaining - she had insane amounts of energy! Around that time the first of the elite runners started coming back our way, and she'd run ahead of us, stop to cheer on them, maybe run with them for a bit, then turn around and run after us again. During all that, she still had the breath left to make funny comments to each of the few spectators we passed.
After 19km, we arrived in the next village - lots of people again, and our pacer dashed over to people sitting in cafés, asking if she could have some of their cake or wine, and did a lot of whistling, waving flags and balloons... It made me smile, but after a while I realised despite all the back-and-forth, her pace was too fast compared to what I had planned (despite all of us walking at the aid stations at 15.2km and 18.3km), so I let her go at around km-19. Unfortunately, the two guys in blue I had been following all the time decided to stick with her, so I had to say goodbye to them as well. Kept running along on my own, but with the crowds around, it didn't feel too lonely
21-30km
Splits: 6:43 - 6:26 - 6:30 - 6:34 - 8:32 - 6:47 - 6:44 - 6:33 - 7:11 min/km
Second half of the race, and I started passing the first people. If would have made me happy, but most of them looked like they weren't enjoying themselves too much, so I felt rather bad for them. I passed the 4:30 pacer too, she was stopped in front of a band around km-22 and dancing. Seriously, it's a good thing I decided not to try for a 4:30 finish - if I had done that and planned to rely on her, I would have gone insane!
After rolling my eyes at the pacer, I started thinking that maybe I had hydrated a little too well before the race... When I noticed that the aid station at 24.8km had a porta-potty, I decided that loosing a bit of time now would be much preferable to feeling uncomfortable for the next 20km. I lost about 2 minutes. I guess that could have been avoided by drinking less earlier - lesson for the next time?
After turning around, it soon got lonely again, running back along the same road as before, and the few runners in sight stretched out even more. My honey stuff was empty, and I prefer comething to chew at the end of long runs anyway, so I changed my aid station routine to gummy sweets and water. One aid station was at 26.8km, the next at 29.5km. Just before that one, I caught up to the guys in the blue shirts again, as they were walking up a hill; one of them seemed to be struggling. At the top of the hill the 4:30 pacer was standing, chatting with the volunteers - guess she overtook me again during my toilet break. She called to us that we were about 5min behind a 4:30 finishing time - very helpful. Not. It was so out of place, it actually made me laugh and nearly choke on my water. Or maybe I was just getting tired and easily amused by stupid stuff
30-37km
Splits: 6:48 - 7:00 - 6:34 - 6:33 - 6:46 - 6:49 - 6:51 min/km
This was by far the toughest part of the race for me. I realised I was getting blisters on the toes of my left foot. Why?! I've been wearing the same shoes and socks for a few 30+km runs, and that never happened before. I didn't have long to be upset about it though, because that's when it hit me: not the mythical "wall", but some very real headwind. The steal-your-breath, slap-in-the-face kind of headwind. *Kitten*! I didn't think I could keep going against that wind. I did it anyway, but I completely stopped watching my pace. All I focussed on was to keep running, because I was afaid that once I allowed myself to walk outside of an aid station, it all would come apart. And I had trained too long for this, I wasn't going to let that friggin' headwind knock me over! Looking at the paces now, I'm amazing that it didn't affect me nearly as much as I would have expected.
37-42.195km
Splits: 6:36 - 6:42 - 6:49 - 6:24 - 5:48 - 4:58 (for 350m) min/km
Back in the outskirts of the town, the wind finally let up. My favourite 4:30 pacer came racing by and overtook me. And then I realised it was only five more kilometres to go, and I was so happy, because at that point I knew I was going to make it! I took out the caffeine gel I had saved until then, but after the first sip I realised I didn't have the stomach to down it all at once, so I just kept it in my hand, where it ended up making a goey mess - I might have clenched my fist on an uphill bit, ugh
There was a last aid station at 39.4km. I got myself a cup of water to clean my hands. Maybe I shouldn't have walked at that station - as soon as I started running again, I started to feel the pain. My left foot hurt, my right thigh hurt, and once I paid attention to the state of my legs, my right calf and left knee started screaming at me as well. But there was no way I was going to slow down for the last 2km, so I gritted my teeth and tried to run through it. Once I saw the "41km" sign, adrenaline took over, and the aches faded into the background again. I tried to push the pace a little, and was pleasantly surprised to find I still somehow had a fast finish in me!
I crossed the line after a chip time of 4:39:05 (30 seconds after the 4:30 pacer, lol ).
I got my medal, a plastic sheet to keep me warm, asked a volunteer to take a photo of me, grabbed an apple from the food table, and then walked back to my car right away. I would have loved to stay and watch, but my legs were starting to shake, and I was worried that if I sat down or even just stood in place too long, they would just stop working.
According to my watch, I ran 42.35km, so I only picked up an extra 160m along along the way. And all in all, I ran the first half in 2:17.13, the second half in 2:21.52. Not a negative split, but considering that the first half had that extra downhill in the beginning, while the second half contained a 2min bathroom break and 6km of evil, evil headwind, I think all in all, my pacing was rather decent.
Did anyone really read all the way until here? In any case, this is a picture of happy me after the finish line:
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@_nikkiwolf_ Way to go!1
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@kristinegift you saying i should take this conversation elsewhere0
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@_nikkiwolf_ Wow..I can't even imagine running for over 4 1/2 hrs, a 5k is my limit..great job btw!1
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MNLittleFinn wrote: »For all ya'all experienced marathoners... I'm making an outline of my training, starting this week, through my Marathon, just as a general guide. Right now, I am doing just easy running, until probably January. When I start adding in fast running, what all do you recommend? I'm penciling in some Tempo Runs and a couple Yasso 800s, just because, but what else might be good? Oh, also looking at doing some of those crazy @kristinegift GMP/GHMP runs also.
I have no actual time expectatio, so the speed workouts are more to split up the routine, and fill in the 20 part of 80/20.
Thanks
How do you like the 80/20 plan? I think that it has really helped me. I was able to sustain an average pace of 11:20 minute miles x 8 miles which is really good for me. No appreciable soreness.
Kudos to you for attempting a marathon. Whenever I finish a half, I never think that I could have run another 13.1 miles.
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