September 2017 Running Challenge
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I'm with @pastorvincent - blueberry cake donuts with glaze are currently my favorite.... but I am also a sucker for sprinkles.... yeah.... really I just like food, thus why I run.... or try to run
I run to eat as well. The cardiovascular benefits and endurance are just a side benefit
My favorite is the old fashioned glazed sour cream donut from Tim Hortons. Thank goodness there aren't any Tim Hortons around here!2 -
PastorVincent wrote: »Hill running tips I learned in school while on XC team - decades ago....
- Shorten your stride on the uphills
- Lengthen your stride on the downhills
Hill running tip I got from a random internet coach last year- Run based on effort. This means you will slow down on the ups, and speed up on the downs, but it should all average out in the end.
Hill running tip I got from a buddy that runs 100milers- If the hill is steep, I fast walk up it instead of run. I end up using less energy and passing many people that are trying to run.
So there you go. That is "how" we run those hills
I agree with most of this, but not the part in bold above. Lengthening your stride on the downhills creates a braking effect with your heels and will increase the impact on your body considerably. If you go wild and take giant strides, you could really hurt yourself. Rather than describe proper form myself, I'll link to a couple of great explanations:
http://running.competitor.com/2016/10/training/master-downhill-trail-running_157158
http://www.rockcreekrunner.com/2015/08/27/downhill-trail-running-technique/
http://www.irunfar.com/2014/03/your-ultra-training-bag-of-tricks-dont-let-downhills-be-your-downfall.html
Good call out, I was thinking more along the lines of undoing the "shorten your stride" and NOT doing superman legs or something. But I will check those videos out soon myself and see if they match my very ragged memory of XC in HS. 0 -
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1-Sep upper body @ gym
2-Sep C25K W7D2 2.14
3-Sep planned rest day
4-Sep C25K W7D3 2.44
5-Sep planned rest day
6-Sep upper body @ gym
7-Sep C25K W8D1 2.5
8-Sep upper body @ gym
9-Sep C25K W8D2 2.9
10-Sep planned rest day
11-Sep C25K W8D3 2.57
12-Sep planned rest day
13-Sep upper body @ gym
14-Sep upper body @ gym
15-Sep worked late
16-Sep - no real reason for not working out-
17-Sep R4WL W1D1 2.49
15.04 of 30 miles
Just a quickie check in. Didn't do as much running the last few days but that's okay. Hopefully I will still reach my (small) September goal. Where's the fall-like temps? They're not here yet!1 -
@7lenny7 sorry everything is overwhelming your running. Awesome for your son sophomore starting goalie on varsity tomorrow, impressive! Sounds like they have a lot of confidence in him.
@PastorVincent I’m thinking what the heck is the person video taping riding?
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skippygirlsmom wrote: »@PastorVincent I’m thinking what the heck is the person video taping riding?
I know right! She is flying, and the camera is staying ahead of her. My best guess is the camera person is wearing a GOPRO style camera on a steady cam mount facing backwards and is running just as fast.
Doubt I could have kept that pace going for even half as long as they did in any cut!
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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
9/15 REST DAY
9/16 10 miles - 89.45
9/17 REST DAY
9/18 7 miles - 96.45
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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PastorVincent wrote: »angmarie28 wrote: »ran my second marathon yesterday, ok mostly walked it, we were going at my friends pace, she is slower, and was getting over bronchitis, so we finished in 7 hours, but we finished, and I'm so proud of her for pushing through. I am super sore today, after the marathon I wet to a suicide prevention walk, I only did 1 of the 3 miles there, but we had to park a ways away, then walking around the park looking for my team and registering, i walked quite a bit, I was feeling good, but after I got home and relaxed my knee started to give out, and this morning I could hardly walk, but Im doing ok now, thank god, because I have to work today.
9/4- 13.2 miles
9/7-2.1 miles
9/10-6 miles
9/13-2.5 miles
9/17-26.2 miles
total-50 miles
You are an awesome friend to walk SEVEN HOURS just to support her goal. Pat yourself on the back and eat some goodies today. You deserve it!
thanks, shes the one that got me started running and we started our marathon goal together so I made sure we finish it together. I probably could have done it in 6ish hours, it was a very easy course (about as easy as a marathon can get anyways) but even with that time, its not like I would have won anything, so no big loss. Funny thing is, as much as i dont like to run, and as much as I planned on that being my last, I think I may do it again, hahaha.3 -
angmarie28 wrote: »thanks, shes the one that got me started running and we started our marathon goal together so I made sure we finish it together. I probably could have done it in 6ish hours, it was a very easy course (about as easy as a marathon can get anyways) but even with that time, its not like I would have won anything, so no big loss. Funny thing is, as much as i dont like to run, and as much as I planned on that being my last, I think I may do it again, hahaha.
My wife runs slower than I, so what I do is run the race at my pace. Finish, rest, then walk the course backwards until I find her (I can take shortcuts thanks to GPS tracking), and then finish the rest of the race with her. Not as good as doing the whole thing with her, but in shorter races, I can normally do at least 1/3rd with her. Have not tried it at marathon length yet though. Will this May... might die.
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My friends and I have a rule when running races together, first one done get the water or beer and waits at the finish line for the rest. 8
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Got out and actually trained today. I had two gluten episodes the weekend and barely was able to get out of bed let alone get out and go for a run. But today I am feeling better, hopefully tomorrow I will feel even better, but I felt good enough to go for a run and my stomach didn't act up during the 5km.
Unsure if I can make 80K by the end of the month but I will try my best.
https://www.TickerFactory.com/exercise/wQBmRW4/]
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9/1 - 5.15 9/5 - 3.04
9/7 - 2.2
9/9 - 6.2 (10k race day!)
9/11 - 3.36
9/12 - 2.87 (this is what my phone calculated, the hotel treadmill had it at just over 2m)
9/13 - 3.0
9/14 - REST
9/15 - 30 minutes of cross train/core exercise DVD plus I'll do walking later.
9/16 - 4 (great pace for me today!)
9/17 - REST
9/18 - 3.99
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Lol, I wouldn't have put it quite that drasticallyjuliet3455 wrote: »
@ereck44 [...]Since Nikkiwolf is from Europe and the Pastries they have make most of our North American Donuts - Pastries look/taste like the product their shops would discard - donate to a shelter or a trash bin at the end of a week.@_nikkiwolf_ LOL! Running with eggs almost as dangerous as running with scissors. Great news about your knee!
What do you mean you have never eaten a donut before last summer? But yeah, donuts are not really common in (at least continental) Europe. There are similar pastries, like the German "Berliner" (but I'm not a huge fan of those things either). I know that in the last ~10 years at least Dunkin Donut opened franchises here, but I don't remember ever seing one. I just had a look on google maps - the next one is in Bern (CH), 150km away. And 150km in the opposite direction is an American coffee shop in Lyon that sells donuts.
There's no way I'd drive that far for a pastry - especially since, as @juliet3455 pointed out, there lots of other delicious stuff to be found in the bakeries around here. As long as I have millefeuille, éclairs and macarons around the corner, I'm happy enough. And end of this week I'll visit my parents in Germany, and have every intention of getting some hazelnut snails from the bakery while I'm there.
... anyone else suddenly feeling hungry?
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@angmarie28 Congratulations on your second marathon! That's great that you did it together with your friend. And another walk right afterwards? Wow. Now enjoy your well-earned rest
@JessicaMcB Meeting a bear while running sounds super-scary. They are really fast! I saw one on vacation in Newfoundland this summer, and watched it climb up a tree in mere seconds. Impressive, but I was really glad I was save in the car at that moment. I'm already nervous about going back to the forest road where I came across a herd (pack?) of wild boar a few weeks ago; if we had bears here I'd probably end up running little loops around the village instead of trails... I'm glad your encounter ended well!
@7lenny7 I hope you'll enjoy your trail half this weekend!
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09/01/17 - 10 miles - mostly Z2
09/02/17 - Rain
09/03/17 - 9 miles - Z2/Z3
09/04/17 - 9 miles - Z2
09/05/17 - Rest
09/06/17 - Strength + 5 miles - Z3/4
09/07/17 - Strength + 5 miles - Z3/4
09/08/17 - 7 miles Z2
09/09/17 - 16 miles
09/10/17 - 12 miles Z2
09/11/17 - Rest
09/12/17 - 9 miles Z2
09/13/17 - 7 miles Z2
09/14/17 - 7 miles Z2/3 + Strength training
09/15/17 - 7 miles
09/16/17 - Rest
09/17/17 - 13.1 miles Z2
09/18/17 - 8 miles Z2
Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28
Next Races (more as I find them):
10/14/2017 - Stop, Drop, and Run - Fireman style obstacle course - 5km
10/14/2017 - HAWAIIANS LOVE S.P.A.M. (Skin Protection Against Melanoma)
-- SPONSOR ME: https://walk.aimatmelanoma.org/Hilo2017/PastorVincent
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
Decided on an easy 8 miles after how bad my run went yesterday. Even went on the flat route that is only 500 feet of elevation.
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@PastorVincent That downhill run video - impressive. I could just see myself trundling along downhill and she comes flashing by at that amazing pace. I noticed she was amazing with how quick she could change her stride length based on terrain challenges and was really working the arms as counterbalance for the challenges.0
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@angmarie28 Congrats on your second marathon!
@zdyb23456 Half meter repeats with 90 seconds of recovery sounds like an awesome workout!
@PastorVincent I was going to say that I think the cameraman deserves more kudos, but @skippygirlsmom beat me to it!
@_nikkiwolf_ Eclairs for the win!
So today marks the start of a three-week taper, with this week being a modest cut of just 20%, and trying to limit my pace to goal marathon pace at most. With that, I was pleased to find that my average pace for this morning's run was exactly 8:30...my goal MP.
01 - 22.04
05 - 12.10
06 - 15.07
07 - 12.43
08 - 25.57
10 - 13.29
11 - 14.50
12 - 11.42
13 - 14.10
14 - 9.70
15 - 23.84
18 - 11.22
Total: 185.28 / 250 miles5 -
Date :::: Miles :::: Cumulative
09/01/17 :::: 0.0 :::: 0.0
09/02/17 :::: 12.0 :::: 12.0
09/03/17 :::: 3.1 :::: 15.1
09/04/17 :::: 3.3 :::: 18.4
09/05/17 :::: 6.3 :::: 24.7
09/06/17 :::: 4.0 :::: 28.8
09/07/17 :::: 0.0 :::: 28.8
09/08/17 :::: 0.0 :::: 28.8
09/09/17 :::: 14.2 :::: 43.0
09/10/17 :::: 2.9 :::: 45.8
09/11/17 :::: 2.6 :::: 48.4
09/12/17 :::: 0.0 :::: 48.4
09/13/17 :::: 5.4 :::: 53.7
09/14/17 :::: 0.0 :::: 53.7
09/15/17 :::: 0.0 :::: 53.7
09/16/17 :::: 10.4 :::: 64.1
09/17/17 :::: 3.0 :::: 67.1
09/18/17 :::: 2.3 :::: 69.4
It was hot again today, and I'm feeling kind of burnt out. So, I debated a rest day but decided on a short, easy run just before dark. Not terrible.
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9/2: 2.6
9/3: 2.2
9/5: 4.0
9/9: 4.3
9/11: 3.5
9/13: 4.0
9/16: 4.3
9/17: 2.0
9/18: 1.1
Total 28.0 / 50.0
Teenager needed exercising, so while she did a quick four-mile bike ride, I jogged out a mile and walked back.5 -
Question for trail runners:
Is anyone aware of any good trails to run in or near the Chicago area? I'm itching to try trail running but I can't seem to find any real trails around where I live. Everything is either gravel or paved.0 -
9/18 - Short on time due to taking a sick kid (ok, he's almost an adult!) to the Dr bc school thought he might be contagious. So $30 later he's not contagious and Dr suggests I continue treating him as I was already doing *eye roll*
So 2 mile run and only .5 walk today.
Kinda creepy thing happened as it was getting dark and a vehicle pulled up and stopped in front of me. I thought they were waiting for me to pass their driveway but when I passed a guy said "hey". I looked back over my shoulder and they just drove off. Then I rounded the corner and guess who I ran into again?! They had made the circle in the opposite direction. Not terrifying but a little weird.0 -
I think I'm gonna have to increase my caloric intake.... torturous!
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
9/10 - 20 min cardio
9/11 - 30min cardio
9/12 - 4 miles
9/13 - 30 min cardio
9/14 - 30 min cardio
9/15 - 30 min cardio
9/16 - 4 miles = 31.7
9/17 - 30 min walk
9/18 - 4.77 miles = 36.47
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 -
RespectTheKitty wrote: »Question for trail runners:
Is anyone aware of any good trails to run in or near the Chicago area? I'm itching to try trail running but I can't seem to find any real trails around where I live. Everything is either gravel or paved.
Not sure if this is what you are looking for but if you google "Des Plaines River Trail" it is 20-30 miles that goes along the river and through forest preserves btwn lake and cook county1 -
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5 km Time Trial Training group. Warmup 800m: 3 x 1600m repeats, 400m rest between. Plus 2 x 400m with 400 Rest between on very tired legs. ~ 7.2km planned - completed 6km. I was having a tough day and started to get lots of twinges signalling a potential Hammy-Calf Cramp so had to back away from the speed work and just circle in the outer lane to get a little workout/distance in. There was a time when I would ignore the little warning signs and then get sidelined for a week as the cramped muscles repair = Stiffness. Now that I understand what my body is saying I just stop/ slow way down and it passes.
09/02 6.5 km – 143.5 km - 006.5 km – YTD 1001.07 km East Side Trails
09/03 6.5 km – 137.0 km - 013.0 km – YTD 1007.57 km
09/05 11.0 km – 126.0 km - 024.0 km – YTD 1018.57 km
09/06 8.0 km – 118.0 km - 032.0 km – YTD 1026.57 km
09/10 10.0 km – 108.0 km - 042.0 km – YTD 1036.57 km Don't get Lost in the Woods Race
09/11 5.6 km – 102.4 km - 047.6 km – YTD 1042.17 km
09/12 4.0 km – 98.4 km - 051.6 km – YTD 1046.17 km
09/14 11.5 km – 86.9 km - 063.1 km – YTD 1057.67 km
09/16 6.0 km – 80.9 km - 069.1 km – YTD 1063.67 km Miserable Miles Obstacle Course Run
09/18 6.0 km – 74.9 km - 075.1 km – YTD 1069.67 km
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greenolivetree wrote: »
That's some serious mental health issue going on there.0 -
@_nikkiwolf_ I just read all that having got on an early train for a meeting. The bakery at the railway station opened too late for me so my options were limited to bland bland and more bland.
Despite being part of Europe (we still love you guys, apart from the idiots who don't know their yes's from their noes) British pastries and bread products are nothing to shout about. Put me in Belgium, and I'll ignore lunch in favour of something deliciously flaky, naughty and in no way good for you. Full of cream. Put me in France and I'll devour the bread, put me in Italy and I'll be on the gelato. Come to think of it, best I stay in the UK where I get uninspired in most pastry shops, and the only donut shops are those weird American type sugar offerings. Then I can eat vegetables.2 -
The current members of the MFP Monthly Running Challenge Facebook group have helped me decide, and the group is now closed, not secret.
You can now apply to the FB group via this link (if I haven't already added you):
https://www.facebook.com/groups/133628317200269/2 -
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
9/13: Rest day
9/14: 12 miles of Tempo Thursday
9/15: Rest day
9/16: 11.1, including 10 mile trail race
9/17: 6.2 miles
9/18: Heel/calf tight; taking it easy
9/19: 10 miles of Track Tuesday
117.8 of 250 220 goal miles
Another day, another humid morning! 5 am: 68 degrees, 93% humidity, dew point of 66. BLEGH!
That said, I did manage to have another awesome track workout. As hard as it is to get up at quarter to 5 and then spend half my speed workout running in the dark, I really have fun doing these. Today's workout: 4 x 1.5 miles. Splits: 11:26, 11:23, 11:16, 11:15. The last time I did this workout it was only a little warmer (~3 degrees) and my splits were 12:09, 11:51, 11:47 and 11:25. So this shows marked improvement from 4-5 weeks ago and going into the last week and a half of training, this is really encouraging.
Doubling up this evening to make up the miles I skipped yesterday. My left heel/calf is usually a bit tight but it was especially tight after Saturday's trail race, so I took yesterday off entirely. I'll double up today, do lots of foam rolling and hit the gym tomorrow, then it's back to long miles for Thursday's tempo run.
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)
January 2018: Louisiana Marathon?
March 25, 2018: Philly LOVE Run Half Marathon
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https://www.youtube.com/watch?v=azj6pjKrayo
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