September 2017 Running Challenge
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2---6.21
4---6.21
5---3.47
7---3.21 5k PR (post op)
7---2.30
9-10 Best to rest days. Probably will not push to make goal this month. If it happens, it happens. I just want to stay uninjured and make the races.
11---2.56 walk.
23.96/89 miles.
38.67/144 kilometers
Upcoming races:
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
Oct 14 AIM for the Cure- 5K, virual run 1230 central time.
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Jan 27 Running the Rose. Tyler Tx. 11mi or 7k
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's
1 mile 9.25 5k 34.12 10k 1:12.351 -
@navygrrl Welcome!
01 - 22.04
05 - 12.10
06 - 15.07
07 - 12.43
08 - 25.57
10 - 13.29
11 - 14.50
Total: 115.00 / 175 miles
It's Monday again, so time to put in as much of the 20% hard effort as I can. Cooler mornings are definitely helping, and I managed 14.5 miles at an average pace of 7:52. My HR only averaged at 164 bpm, which tells me I should have probably put in a bit more effort, but this time I deliberately held back on the earlier miles so as to not kill myself in the latter stage of the run (which tends to happen a lot). Overall though, a good run.
Oh, and that 2017 miles in 2017 goal? Done.
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9/2: 2.6
9/3: 2.2
9/5: 4.0
9/9: 4.3
9/11: 3.5
Total 16.6 / 50.0
Too fast, couldn't slow down, oops. There were a bunch of walkers on the path tonight, and I didn't want to snail past them, and then I just settled into that speed. If it had been 10 degrees cooler, or a little breezier, or if my throat hadn't dried out so much, I could have gone farther, but the last uphill in direct sunlight was more than I cared for.
I slept 12 hours on Sunday, and had my first day off after 24 consecutive days in which I went to work for at least a couple of hours. I'm feeling much better physically and mentally today, and that made for an easy, happy run. Also, I did all the uphills with my glutes, which was both much easier and much harder all at once, but left my joints much happier in the end.2 -
Update-
9/1 - 4.62 miles
9/2 - 30 min cardio
9/3 - 30 min walk
9/4 - 4.16 miles
9/5 - 5.03 miles (treadmill)
9/6 - 30 min walk
9/7 - 5.08 miles (treadmill)
9/8 - 30 min cardio
9/9 - 4.81 miles = total 23.7
9/10 - 20 min cardio
9/11 - 30min cardio
9/12 -
9/13 -
9/14 -
9/15 -
9/16 -
9/17 -
9/18 -
9/19 -
9/20 -
9/21 -
9/22 -
9/23 -
9/24 -
9/25 -
9/26 -
9/27 -
9/28 -
9/29 -
9/30 -1 -
Irma-geddon is a wrap....ish. We are safe and sound. The boards have been removed from the windows. The tree debris has been piled neatly on the front lawn. I even managed a quick 3-mile "adventure" run through the neighborhood. However, we are still without power. We have running water, just not power and the power company is estimating it taking several days to return. Sigh. It's quite inconvenient, but at least we are safe.
That you everyone for your prayers! It's was good to read the posts of others in the Tampa Bay area are doing well also. Hopefully, power will be restored and we can get back to our normal routines.8 -
9/1 - 5.15
9/5 - 3.04
9/7 - 2.2
9/9 - 6.2
9/11 - 3.36
I have decided to start on week 4 of Hal Higdon's HM Novice 1 plan. Hal had me perfectly prepared for the 10k, gonna stick with him for the half. Totally hooked.
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And thanks everyone for the congrats. I am over the moon, and so glad I heeded everyone's advice to go sloooowwww and follow the plan, rather than doing too much, too fast. It has done loads for my confidence and kept my body from injury/overuse.14
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September goal....I'll know it when I see it.
9/1 rest
9/2 4mile hike through Kilauea Iki, then 3.2 run on treadmill
9/3 4.35
9/4 4.00
9/5 rest
9/6 5.62
9/7 4.10
9/8 4.30
9/9 rest
9/10 3.12
9/11 4.10
Total: 36.79
Ticker is my goal for 2017 and progress to date:
And to belabor the point: Last sign-up day to be guaranteed the t-shirt and medal is 9/14:
https://walk.aimatmelanoma.org/Hilo2017/
Steve says: "Wear your sunblock and join our virtual run!"
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I circled a marathon date on the calendar finally and plan on sending off my registration this week sometime. Looking at April 7th, 2018, which puts my 18 week training planned to start the first week in December./// I've never run that much in the dead of winter and will have a couple of 70 mile weeks in the coldest part of Jan & Feb. Probably going to need to invest in some more cold gear.
@5512bf You may not need as much Extra - new gear as you think - Of course being a True Northern I am acclimatized to the cold temps so run in pretty minimal gear. Smart Wool socks, Tights, Light Weight Long sleeve tech shirt, Light vest and a Multi-vented running Coat - more of a wind breaker than a coat. If it is really cold ( < -25C = -13F ) I will add a 2nd Long sleeve tech shirt & wind breaker pants.PastorVincent wrote: »@juliet3455 people that can pace baffle me. I doubt I could hold a consistent for more than a single stride.
@kristinegift I so agree that this is also my favorite time of year for running, we have the benefit of a full spring and summer of training and temps are lower reducing the Heat Stress of running. With the finishing Dash to the Coffee shop we do a " Draw Straws / Roll of the dice to see who gets the privilege of covering the first round of Coffee.
@JessicaMcB Yes there has been a few do the Lost Souls from Peace Country, a Staff Sergeant from the RCMP in Grande Prairie, 2 ladies from our little club. Ironically the Ultra soloists are all ladies and they are Tiny Petite gals. One will be at the Golden Ultra, the other lady is in recovery from August. Fat Dog 70 Miler followed by The Black Spur Ultra.
I think Lost Souls was designed by a Camel, extreme heat, coulees along the river, nasty ascent/descents with cactus's hiding in the grass.
I will have to jiggle plans for 2018 ( Northern AB Trail Series, Emperor's Mtn, Iceland, Greenland and Norway were my planned/hoped for A events )/2019 - See if we have a crowd of Guest's at CDR ??. My niece wanted me to do support for her Relay Team on the CDR, but not sure which year as they don't have a full team. @PastorVincent The Elevation around here kicks a lot of great athlete's Kitten and they have a hard time comprehending how big the effect can be. As one of the ladies in Grande Prairie said go out and just do one leg at a time, use it as a learning opportunity for a 2nd year. Most important quit before you get hurt/injured. I enjoy going into Jasper National Park or Mount Robson Park and running on the Hiking Trails.
@ROBOTFOOD On one of my early spring training/hill climbing sequence's my Garmin kept going into Auto-Pause because it thought I was no longer moving, but honestly I was making big Horizontal Movement but very Small Vertical Movement, just not fast enough for Garmin to recognize, so I understand the 25 min/miles.1 -
One of our local speedsters ( F20-29 AG BQ ) has us working on a Sprint Training program for a sub 20 min 5 km based on her most Loved/Despised workouts. Realistically for me the best I could hope for is sub 24 min 5 km.
Repeats at the Track. My math puts this at 5.6 km, I had my Garmin in the wrong repeat mode and it showed 4.7km. One person showed 3 km, another showed 4.7km.
800m Warm-up.
400m Sprint, 200m Easy, 200m Sprint, 400m Easy.
400m Sprint, 200m Easy, 200m Sprint, 400m Easy.
200m Easy, 400m Sprint, 400 Easy, 200m Sprint.
200m Easy, 400m Sprint, 400 Easy, 200m Sprint.
800m Cool down walk and BS Session. I did not count this.
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Hot and humid interval run today... Busy at work, company arriving tomorrow and less than 3 weeks until my daughter's wedding. Is it wrong that I am really looking forward to being on vacation the week before the wedding so I can get in some running in the cool Seattle weather without the stress of needing to be back for work??? All the wedding stuff will get done probably more efficiently if I run first, I am sure!
Date........Miles.......Total
09/01......5.27........5.27
09/02......0.00........5.27 - + Agility trial
09/03......3.77........9.04 - Treadmill + Agility trial
09/04....10.28......19.32
09/05......0.00......19.32 - + Strength Training
09/06......0.00......19.32
09/07......3.78......23.10 - Intervals + Strength Training
09/08......5.30......28.40
09/09......0.00......28.40
09/10......8.75......37.15
09/11......4.21......41.36 - Intervals + Agility
My completed and upcoming races. Let me know if you will be running them too.
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon
10/14/17 - AIM for the Cure Melanoma 5K Walk/Run
12/16/17 - San Diego Holiday Half Marathon
02/04/18 - Surf City Half Marathon
07/22/18 - San Francisco 2nd Half Marathon4 -
And to belabor the point: Last sign-up day to be guaranteed the t-shirt and medal is 9/14:
https://walk.aimatmelanoma.org/Hilo2017/
Steve says: "Wear your sunblock and join our virtual run!"
^^^ This! Get signed up today! We are at $1150 donated for our team so far. I would love to see it get to $1500! Let's go!!!3 -
@juliet3455 Haha sometimes when I'm legit climbing the top section, my garmin says like 1:00:50/mi pace. I should change the settings so it says "Move your *kitten*"!4
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haven't logged into this for a while. Last week I was out of town for work, but the hotel we stayed in did have a fitness room with a treadmill.
09/5-25 minutes of treadmill
09/6-18 minutes of treadmill, I am unsure of the distance equivalence, but I would estimate it at 4.5Km.
I haven't ran since but really need to get back into a good rhythm.
https://www.TickerFactory.com/exercise/wQBmRW4/]
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juliet3455 wrote: »PastorVincent wrote: »@juliet3455 people that can pace baffle me. I doubt I could hold a consistent for more than a single stride.
See to me that is totally amazing. When I am trying to keep a pace this is more what I look like:
Only way I can keep pace is if I follow a pacer. It is just beyond me to pull that off I think. People that can keep pace are very impressive!
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And to belabor the point: Last sign-up day to be guaranteed the t-shirt and medal is 9/14:
https://walk.aimatmelanoma.org/Hilo2017/
Steve says: "Wear your sunblock and join our virtual run!"
^^^ This! Get signed up today! We are at $1150 donated for our team so far. I would love to see it get to $1500! Let's go!!!
Just convinced a co-worker to join, so we crossed $1200 now. So need the rest of you MFP'rs to hop on board5 -
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
Total - 39.4/110 Miles2 -
9/1: Rest day
9/2: 16 miles
9/3: Rest day (11.5 hours of sleep!)
9/4: 6 miles
9/5: Rest day
9/6: Rest day again
9/7: 11 miles of Tempo Thursday
9/7: 6.4 miles
9/8: Rest day
9/9: 16 miles
9/10: 6 miles
9/11: 6 miles
9/12: 10.1 miles of Track Tuesday
78.5 of 250 220 goal miles
Excellent Track Tuesday this week! It was nice and cool to start (though dark... sunrise just keeps getting later and later) and my buddy and I changed out Hanson workout from 3x2 mile to 6x1 mile so we were doing the same workout as the rest of the group. The last time we did this workout ~4 weeks ago, it was almost 20F warmer and the slog back to my house afterward felt so much harder. Today I was running about the same paces but instead of feeling like I was pushing, I was surprised to be running the paces I was (except the last mile when we dropped the hammer in the last 600m and came in 20 seconds faster than any other mile... THAT felt hard!). It was fun to repeat the workout and see how much progress I've made. Plus the improvement with the weather doesn't hurt one bit!
Upcoming Races:
Sept 16: Baker's Revenge 10 mile trail race
Oct 8: Steamtown Marathon
Oct 22: Perfect 10 miler
Nov 5: Princeton Half Marathon (pacer)
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Hi all!
9/3: 6.1k -Very easy-
9/5: 15.4k -Long run-
9/6: 12.2k -Easy-
9/7: 14.4k -w/u, 3x1.6k T, 6x200m R, c/d-
9/9: 9.2k -Easy-
9/10: 12.7k -w/u, 4x200m R, 4x400m R, 4x200m R, c/d-
9/11: 12k -w/u, Tempo, c/d-
Goal: 82.1k/170k
I felt tired in this tempo run. Overall it didn't process well cause I struggled to keep the desired pace (although I achieved it). Runalyze page shows me that my training strain is in red scale and I arranged a 10k easy run for today. Don't know what to do. race is coming this Saturday.
Stay hydrated!
Upcoming races:
9/16: 4th Kavala Night City Run 10k
9/24: Xiropotamos Trail 2017 11k
10/1: Voreia Sirris Challenge 23k
10/15: Nestos Trail VFTU 10k
11/26: 4th Democritus Half Marathon1
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