September 2017 Running Challenge
Replies
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9/1/17 - 4.07 Easy
9/3/17 - 8.43 Easy - 38.44 Week
9/4/17 - 6.60 Tempo
9/5/17 - 7.07 Easy
9/6/17 - 7.05 Easy
9/7/17 - 5.03 Easy
9/8/17 - 7.08 Easy
9/10/17 12.03 Easy - 44.87 Weeks
9/11/17 - 4.12 - recovery
9/12/17 - 7.01 - 3x1 mile @ gmp
9/13/17 - 7.10 Easy
Total 75.58 of 180 Miles
Tuesday was a little speedwork as I did 3x1 mile at goal marathon pace. My internal speedometer still is not as accurate as I'd like since mile 1 was too slow and mile 2 was too fast. 3rd mile was finally where i wanted it. Wednesday was just another easy foundation run.
I entered in all my marathon plan workouts into the calendar yesterday and realized I'd have 11 weeks before the plan started to continue base building. I'm thinking by the end of October i'd be at the 55mpw starting point so i'm tentatively planning on doing the first 4 weeks of the plan twice. I thought it would be fun to compare fitness gains from back to back 4 week workout segments.4 -
@kristinegift I assume that MP stands for marathon pace? Correct me but I believe that -10 sec from MP is to difficult to maintain for 10M? I think you should tempo run at MP, while IT and R makes you faster and impove your VO2max (thus lowering your MP pace).0
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NikolaosKey wrote: »@kristinegift I assume that MP stands for marathon pace? Correct me but I believe that -10 sec from MP is to difficult to maintain for 10M? I think you should tempo run at MP, while IT and R makes you faster and impove your VO2max (thus lowering your MP pace).
@NikolaosKey Yep, MP = marathon pace. I'm doing a Hanson plan, so on Tuesday I do track workouts at MP-10 or -20 (for repetitions of 1 mile to 3 mile repeats) and on Thursday tempos are at/under MP. Then those LR and recovery days are nice and slow. We'll see how it shakes out on race day! I've never done training runs this long at these speeds but they're feeling much better each time -- today being an exception.2 -
9/13 XT
9/14 3.7m tempo
September total: 32.2 of 65 miles
2017 Goal: Beat 20-yr-old PR (29:32)
*Oct: Apple Harvest 5k
*Nov: Movember 5k
*Dec: Mitten Run 5k
Yesterday was supposed to be an easy 3m, but the higher my mileage gets, the more I feel my sciatica. I'm getting some deep left side glute pain and increasing right leg numbness and cramping. So I'm going to drop some of the easy miles in favor of some cross-training. Which means I may not make my September goal. It's OK. I'd rather be conservative and hit my race goal.
Yesterday, I walked the mile to the gym, did some strength work, rode the recumbent for 20 minutes or so, stretched, then walked back home.3 -
9/1- REST
9/2- Family Time
9/3- Family Time
9/4- 6- 384 feet elevation
9/5- 8- 1598 feet elevation
9/6- 6.2- 1263 feet elevation
9/7- 8- Track Thursday
9/8- REST
9/9- 20
9/10- REST
9/11- REST
9/12- 8.1 - 1663 Feet Elevation
9/13- 8.1- 1640 Feet elevation
9/14- 7.2- 1388 Feet Elevation
Total Miles: 71.6
Total Elevation: 7691 ft
September goal: Survive 100k training and the beginnings of pre-race freak out
Nominal Mileage goal: 200 miles.
Elevation goal: 15000ft
Today's notes:
Took it easy today. My buddy Andy was up for a run, so we headed to the hills and got in our 8 on. Somehow I stopped my watch right when I started it, so I didn't log the first mile, since I didn't notice it until we came back down the hill the first time. Anyway, got in 7.2 official miles at 12:47 pace and about 1390 elevation. Run felt good despite being my legs being tired. Running slow and chatty was nice.
Have aRunderful day all!
2017 Races Scheduled
6/16- William A Irvin 5k
6/17- Grandma's Marathon 4:24:06
7/15- Eugene Curnow Trail Marathon 7:22:23
8/12- UMTR FatAss "Not Quite" 50k DNF, too darn hot out
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 100k
11/23- TBD 5k Turkey4 -
9/1 – 6 miles
9/2 – rest day XC meet
9/3 – 10 miles
9/4 - 5 miles
9/5 - rest day
9/6 - 7 miles
9/7 - 3 miles
9/8 - 5 miles
9/9 - rest day XC meet
9/10 - 3 miles
9/11 - 9.11 miles - Never Forget
9/12 - nothing yet maybe rest day
9/13 - 6 miles
9/14 - 6 miles
60 of 100 miles
Pretty morning for a run. The temps are climbing up slowly again.
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I just stumbled across this when looking at races I could not afford to run and might get one for my next long run just to see how well I could do.
PACE TAT - Temporary Pacing Tattoo - Mile Splits - Full and Half Marathon Finish times
http://amzn.to/2y92e6A
What do you think? Good idea or not?7 -
Last night I did my first "official" speed work in forever. Since I had an appointment at the gym at 6:30 with my PT, I was running short on time, and it was raining and I hadn't packed the best gear for the weather, I decided I would just do my run on the treadmill at the gym. I had running steady paces on that thing, so I decided it might be a good time to ease back into speed work. Since I am just getting back into it, I took it pretty easy and I did 6X400 at roughly 10K pace. I was feeling really fresh following my final interval, so instead of going to recovery pace, I just eased the pace down .1MPH per minute until I finished. It wasn't a particularly challenging workout, but it felt great to get those legs churning again during a training run. Fortunately for me, my trainer wanted to work on upper body last night.
I have a bunch of family and friends coming to visit this weekend to celebrate Oktoberfest in Zinncinati. It's a pretty huge thing around here and usually a lot of fun. But it's also exhausting because I have been busy preparing the house, grocery shopping and prepping food for a crowd. I am kind of looking forward to it being over so my husband and I will finally have two whole weeks of normalcy before our next adventure.8 -
9/1 - Rest Day.
9/2 - 8.33 mile group run
9/3 - 4 miles.
9/4 - 5.94 mile group track/speed work...ouch
9/5 - Rest Day. Still ouch.
9/6 - 4.1 mile group hill repeats. Thought it would help soreness...it did not. As the leader says "You don't have to like it, just like what it does for you."
9/7 - 4.63 miles.
9/8 - 4.5 miles
9/9 - 9 mile group run.
9/10 - Rest day...way too much church, family stuff and kids' activities today.
9/11 - 4.5 miles.
9/12 - 5 miles.
9/13 - 4.3 miles of group hill repeats.
9/14 - 5 miles.
59.3/80 miles6 -
01/09 4.53 miles
13/09 3.82 miles
14/09 4.07 miles
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This is a quick moving group!
I got my "long" run in today, and am adding a Sunday morning run before work. This will mean a little less mileage than last week, but that's okay.
9/1 Rest
9/2 2.8 miles
9/3 Rest
9/4 Rest
9/5 4.39 miles
9/6 Rest
9/7 2.78 miles
9/8 Rest
9/9 5.01 miles
9/10 Rest
9/11 Rest
9/12 2.87 miles
9/13 Rest
9/14 5.09
September Goal - 22.94/40 miles
I walk several miles a day at work and on campus, but I don't add that into my activity, as I'm hoping one day to be considered an active person.5 -
No time to catch up with the 8 pages of posts since I checked in. We're fine, and nothing affected us here that sweat and Advil can't address. But we have a place on the St. Johns River in the town of Astor, where record flooding is taking place. When we went on Tuesday to get the boat out, water was about 20" deep in the yard. The house is off the ground, but there's water under it, over the deck/dock, etc. It has come up a tiny bit and (hopefully) crested since then, as it's holding. We are getting conflicting reports as to whether it's going to go up again, or down, so we're watching the river gauge hourly for answers.
But I did manage to get some runs in to address the stress, and hope to catch up to my goal:
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@ddmom0811 glad to hear from you, I was getting worried, I figured you were without power.
@ariceroni great job on the 800s
Ha ha @hanlonsk when I’m at PT I always feel uncoordinated and like a fish out of water. We were talking one day that they should have a reality show about working at the PT office and things they see.
Oh @ROBOTFOOD you had me at scenic run, moderate vertical gain and lost me at 30s.
@HonuNui I looked at the women’s world cover for Skip last year, but she needs to be 21.
@eaglesfanintn glad you are back out there and feeling better
Come on @PastorVincent it’s so much fun trying to do the mental math while running I’m probably trip and fall while trying to read that.
@_TMac_ try adding clams shells, on each leg 3 sets of 10 twice a day and see if it helps with your sciatica. I have the same problem and it has really helped with mine.
https://www.youtube.com/watch?v=7iXpLxKs1sY
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9/1 13.1 miles! 2h:09m:49s
9/2 3.1mi 31m:56s
9/3 rest
9/4 4.38mi 41m:07s
9/5 6mi 57m:38s
9/6 4mi 39m:50s
9/7 7mi 69m:59s
9/8 4mi 38m:49s
9/9 9mi 1h:26m:35s
9/10 rest
9/11 5.2mi 53m:20s
9/12 4mi 36m:16s
9/13 6mi 56m:41s
9/14 4mi 36m:25s
4 miles today, 10 seconds slower than my last 4 mile run.
I almost signed up for a Nov. half marathon but couldn't get past the $100 race fee
I decided I'll sign up for it right after the race because then it's only $40 next year. 4 -
@zdyb23456 sounds like a good plan to me!0
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Date Miles today - Miles for September
9/1 REST DAY
9/2 12 miles - 12
9/3 REST DAY
9/4 LABOR DAY LAZINESS
9/5 8 miles - 20
9/6 4 miles - 24
9/7 10 miles - 34
9/8 3.1 miles - 37.1
9/9 13.1 miles - 50.2
9/10 REST DAY
9/11 7 miles - 57.2
9/12 10 miles - 67.2
9/13 4 miles - 71.2
9/14 8.25 miles - 79.45
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Festival Marathon - 4/29 << 4:09:59
Upcoming races:
None so far
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skippygirlsmom wrote: »Oh @ROBOTFOOD you had me at scenic run, moderate vertical gain and lost me at 30s.
Looking at the race history, I think the weather is much better than that.
"On the day of the race (February 24), the average low is 48°F and the average high is 68°F."
Pretty ideal for running really.1 -
_nikkiwolf_ wrote: »
@amymoreorless I have the TomTom Adventurer - very similar, but with a barometric altimeter in addition to the Spark (which I thought sounded cool because I like running and hiking in mountainsamymoreorless wrote: »I really need to get a running watch. I want something that will play music (so I can get away with just running with wireless earbuds and a watch). I also need something that has a battery life long enough to last a marathon distance at a turtles pace. I was looking at online reviews and thinking of this one.... https://www.amazon.com/dp/B01HZPJRGK/_encoding=UTF8?coliid=I1RISMBWBPQ193&colid=DGA4R06JZYWU
), and some more sports modes (like "hiking", where it prolongs the battery life by updating the position every 2s instead of 1s, which is still fine when you are moving slower). So far, I'm quite happy with it.
Regarding the battery life: I only bought it after my marathon, so I didn't test it there. But for the few years before I used the very first version, the TomTom Runner Cardio, and that lived at least five hours with optical HR measuring and GPS tracking.
In case you don't know the DC Rainmaker website yet, there's a test of the watch there.
I have just the spark cardio, not the one that plays music. The watch lasted well past my longest marathon training run. I wear it all day, every day with HR monitoring. It lasts longer than my fitbit surge ever did. I charge maybe once a week? My fitbit was like every other day.1 -
9/1 = 5.5 miles
9/2 = Rest Day
9/3 = 16.5 miles (run/walk intervals)
9/4 = 8.5 miles and a Hatha yoga class
9/5 = Camp Gladiator class
9/6 = 6 miles and 45 minutes strength training
9/7 = 10.5 miles
9/8 = 7 miles
9/9 = rest day
9/10 = 13.5 miles (run/walk intervals with running group)
9/11 = 8 easy miles and 30 minutes strength training
9/12 = Vinyasa yoga class & 3 mile walk with the puppy and hubby
9/13 = 8 miles
9/14 = 7 miles and Camp Gladiator class
Seven icky miles this morning. The heat and humidity are back along with the mosquitoes and ragweed pollen. Gross
It is day 11 out of 11 working straight without a day off. My husband and I are running away from home tomorrow - a much needed four day weekend. I will not be running. I am sure I will be one billion gagillion fafillion posts behind when I get back. Everyone have a runderful weekend!
@RunsOnEspresso & @_nikkiwolf_ Thanks for the watch feedback! I have been reading good reviews online as well. My birthday is at the end of the month. I might be buying myself an early birthday present....
(September miles) 93.5/175 (September goal miles)
Upcoming Races:
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon
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@skippygirlsmom -- I hopped up right away to do that exercise. It felt weird, like it was a muscle I'd never used before, so maybe that's a good sign! Thanks!0
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@skippygirlsmom -- I hopped up right away to do that exercise. It felt weird, like it was a muscle I'd never used before, so maybe that's a good sign! Thanks!
@_TMAC_ my orthopedic and physical therapist both said that if I build hip strength it will help with the sciatic nerve and it really does seem to help. I hope it helps you find some relief that pain in the middle of the butt cheek is awful. I drive 7 miles to work and there were days I was crying and had to get out of the car to stretch before I could continue the drive.0 -
Work has been busy busy today. My first chance to post. Did my 3 miles this morning - much better than my run yesterday, thanks for asking.
My last mile I played with speed a little and wound up doing a record (for me) mile- 9:50. Woohoo!
So my September miles are 41/92. Onward...4 -
1/9-9.1
2/9-ill
3/9-ill
4/9-ill
5/9-5.0
6/9-3.1
7/9-4.1
8/9-REST
9/9-8.1
10/9-4.9
11/9-REST
12/9-5.1
13/9-3.3 (running club - lots of hill work!)
14/9-REST
Total - 42.7/110 Miles1 -
So, we survived the hurricane and although we don't have power, I do have Internet! How, you ask? Well.. we got a generator a couple days ago. Then, we hooked up the router to it and the wifi worked, but no Internet because the provider didn't have power. Today the provider got power!
I will be off school all week. Still no power at school either. It seems like most of my friends are getting their power back but mine street was told "on or before Sunday". I hope it's sooner than that!
We only lost part of our fence and a ton of tree limbs. Today we went to a store when they opened at 9am (they had been closed since Sunday because of no power until then) and we got a window AC unit. So I am sitting on my bed, with AC, for the first time since Sunday and have Internet access. That doesn't mean I can read the last 265 messages.
I did run once since the hurricane and plan to do so tomorrow! And did a long run prior to hurricane where I got dehydrated and nearly passed out. So stupid on my part. I know much better than that!
The neighborhood is full of massive piles of tree limbs and debris. The run yesterday was like running hurdles! I think tomorrow will be the same.
Anyway, I really can't complain .. all my family on the coast made out okay too. They still don't have power either. I told my family that we got a free "tree trimming". Our big oak out front needed trimming so bad and we put it off ... well the storm did it for us!
9/1 - 5 miles
9/2 - 45 miles biking
9/3 - 40 miles biking
9/4 - 50 miles biking
9/5 - strength training
9/6 - REST!
9/7 - 5 miles
9/8 - 5 miles
9/9 - 8.9 miles
9/10 - strength training in the house due to hurricane on it’s way
9/11 - hurricane cleanup for 4 hours
9/12 -- 5 miles
9’13 - hurricane clean up back yard 2 hours
https://www.tickerfactory.com/exercise/wFsO3se/
Yep, every run right now is an adventure run dodging debris and power lines! Glad you're safe and sound. Praying you get power soon! We had 2 more teams of trucks show up today from other states. One has a score card on the side of the truck. It looks like they had just spent 12 days working in the aftermath of Harvey and have been here for the last 6 days. These poor guys haven't been home is weeks! We brought them lunch, lol! It wasn't much but it made them smile.1 -
I managed to get in another 3 mile run today. It was a spectacularly slow one. I think the week of Hurricane stress and prep and sleep deprivation have all finally taken their toll on my body....or yesterday's CG class was tougher than I thought. Either way, my extremities feel like they're filled with lead. I'm back to work tonight. I hope that means a return to normalcy... well, my redefined version of normal at the very least.2
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So with my weight loss and lots of us in my department focusing on being healthy, the guys convinced me that going to the Police Academy and doing crossfit today would be a good idea. I probably won't be able to raise my arms to punch them in the face later. LOL
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@skippygirlsmom
Definitely going to try those exercises when I get home. I can't wait to also get home and foam roll.
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9/1 - vacation
9/2 - vacation
9/3 - vacation
9/4 - vacation
9/5 - vacation
9/6 - vacation
9/7 - too freaking busy, ugh
9/8 - too freaking busy, blah
9/9 - too freaking busy, le sigh
9/10 - 19 mile long run (9mi w/friends + South Nyack 10 Miler)
9/11 - rest
9/12 - Daily Double - 5.5 mile general aerobic lunch run/3.5 mile tempo after work run
9/13 - 5 mile slow recovery run
9/14 - Daily Double - 6 mile lunch run w/some tempo/5 mile general aerobic run
September Total: 44/
1172.6 miles/2,017 miles - goal for the year
Today is another Daily Double, due to time restraints. Did my lunch run already, and will be running 5 after work, then going to the zumba class my bestie teaches. Today was supposed to be general aerobic, but after the first 2 miles, with the crazy humidity, by the time I got to the top of the big hill I was in zone 3. I just wasn't in the mood to keep slowing down to make sure I was below zone x, and back in zones 1 and 2, so I decided on an impromptu tempo run, lol. Spent 3.5 miles in zone 3, and the last half mile slowed down to cool down a bit. It just felt really good to run, and push the pace a bit. One of those runs where you're like, yeah, this is why I love running!
Will try to do the after work 5 miles in zones 1 and 2 though, I don't need to be pushing things too much, with all the mileage.3 -
@seanevan10 ha ha you'll have to climb on a chair to get them.1
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Sounds like Vegas valley avg temps. Red rock canyon is several thousand feet higher. It's regularly below freezing there Dec-March. Here's the temp from last year 2/24 at Red Rock. That said, it can vary a little.PastorVincent wrote: »skippygirlsmom wrote: »Oh @ROBOTFOOD you had me at scenic run, moderate vertical gain and lost me at 30s.
Looking at the race history, I think the weather is much better than that.
"On the day of the race (February 24), the average low is 48°F and the average high is 68°F."
Pretty ideal for running really.
2
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