September 2017 Running Challenge
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Goal for Sept is 100 miles
Sept 1.....0 m.......Rest day
Sept 2.....13.2m...MTD 13.2
Sept 3.....0 m.......MTD 13.2
Sept 4.....4.1 m....MTD 17.3 Also did 11 m ride in am.
Sept 5.....4 m.......MTD 21.3 Much rain and distant thunder and lightning on run tonite.
Sept 6.....3.1m.....MTD 23.4
Sept 7.....4m........MTD 27.4
Sept 8.....0 m.......MTD 27.4
Sept 9.....0 m.......MTD 27.4
Sept 10...11.2m...MTD 38.6
Sept 11...0m........MTD 38.6
Sept 12...6.5m.....MTD 45.1
Sept 13...6.2m.....MTD 51.3(halfway to goal)
Sept 14...0 m.......MTD Rest day
Sept 15...0 m.......MTD Rest day before 5K race
Sept 16...4.1m.....MTD 55.4
Sept 17...13.7m...MTD 69.1
Sept 18...0 m.......MTD 69.1
Sept 19...6.2m.....MTD 75.3
Sept 20...5.1m.....MTD 80.4
Sept 21...5.1m.....MTD 85.5
Easy 5 miles today, kept HR under 130 for most of run. Happy Friday!1 -
September 2017
02 Sept – 5 km parkrun
04 Sept – 2.8 km very easy
06 Sept – 4.7 km very easy
09 Sept – 5 km parkrun
10 Sept – 8.2 km
11 Sept – 6.1 km
13 Sept – 10.1 km
15 Sept – 6.2 km
16 Sept – 5.1 km parkrun
17 Sept – 15.1 km
18 Sept – swimming
19 Sept – 8.7 km
20 Sept – 10 km
22 Sept – 25 km
September 2017 Goals:
A month of Zen Mode, rest, recovery, and easy running after my first marathon
Events:
Aug 27 – Ran my first marathon, woo hoo! – 42.2 km
Sept 22 - 24 km on my 24 month Runniversary – Did 24 + 1!
Oct 14 - Aim for the Cure Melanoma Virtual 5K Run. MFP Team Page:
https://walk.aimatmelanoma.org/Hilo2017/mfpmonthlyrunningchallenge
Oct 15 – Melbourne Half Marathon – 21.1 km
Nov 5 – The Bloody Long Walk 35 km
Today wasn't exactly restful or easy. I was feeling in good form after 4 weeks rest since my marathon, so I set out to do 1 km for every month I've been running - 24 km - on my runniversary today. It was a lovely spring day, but I'm not conditioned for heat after 6 months of cool weather here down under. The heat, added to the 200 metres of elevation made this a particularly taxing 24 km. Plus, I forgot to start my Garmin till I'd been running 1 km, so I had to do an extra, hard kilometre to get 24 onto Strava.
But all in all, I'm proud of myself for sticking to running for 2 years, proud of what I've achieved in that time, and proud of this tough run.
You look fabulous!1 -
Made it three miles today. I decided to add another minute on to my run in order to do a full three. Pretty happy with my overall pace (10:20). Fairly consistent with my splits. I know it's still slow, but I'm starting to feel like I'm getting back into it and I'm able to settle into a bit of a groove and it's not just a struggle every day.
Upcoming race - Fleri 5K 9/305 -
@Orphia happy Runniversery!
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
9/15- REST
9/16- 14- 2352 Feet elevation
9/17- REST
9/18- REST
9/19- 8,1- 1663 Feet Elevation
9/20- 6.2- 1247 Feet Elevation
9/21- 4
9/22- 6
Total Miles: 109.9
Total Elevation: 12838 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: Nothing special, went out to get in 6 miles, and got in my 6 miles. Ran too hard since I didn't have my HR alert on. Ely Marathon tomorrow so I'll be getting a long run of walk/run intervals in with my mom and brother as they go for 26.2 for the first time..... totally my fault they are doing it, I guilted them
Have a Runderful day everyone.
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 Turkey1 -
cburke8909 wrote: »Some comments on my morning run. Third day this week with no heart rate monitor and I beginning to think, its usefulness may have run its course. Did I really need the monitor? I think its was good to discover the information and collect the data but I'm not sure it was. I think I know my paces at this point and choosing to work a little harder here and there and a little less from time to time makes sense. I think it over complicates a simple process. I have a plan in mind for after my marathon next month. It will consist of running only 3days a week and crosstraining three. I will run some 5ks and 10ks as a progress measure. One day a week (Saturday) will be a 10 mile plus run and. One day will be hill repeats or intervals.
I agree that there is a limit to its usefulness. For me, it was all about awareness. Finding out what my heart rate was and how it should feel to run in the zone I should be running in. Once I got the feel for it, I pretty much just run by PRE. Every once in a while I will put it on to monitor if things have changed much, but my HR is usually right about where I am guessing it to be.
ETA: I have never worn a HRM for a race. Besides being uncomfortable, I would worry that I was over complicating things as you said. Sometimes you just have to trust in your own judgement.2 -
2.5 heavy resistance elliptical miles
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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
9/15 – 5 miles
9/16 – rest day XC meet
9/17 – rest day with 5 miles of walking – my friend is in town and we walked through the Botanical Garden and Bridgestreet taking senior pictures of Skip
9/18 – 7 miles
9/19 - 5 miles
9/20 - rest day
9/21 - 7 miles
9/22 - 6 miles
90 of 100 miles
Another humid morning and my legs said no thank you. But I told them a thing or two and off we went. I changed up my route a bit and got in 6. In my head I was trying to remember where I was mileage wise this month and I thought this run would take me to 85 I was happy to see it took me to 90. Mental math isn't my thing I guess ha ha I started with a slow like 13:13 pace and my last mile was 11:34 I think but I was happy.
@garygse that was mine too ha ha It looked good on the freeze frame but the minute I started the video I was like oh hell no
@MobyCarp go happy to see you out there running again
@Orphia I’m good with team chocolate. Happy runniversary. Love the picture. Isn’t it amazing when you think back how far you have come. Awesome.
@Eaglesfanintn 10:20 is not slow Also a 10 minute mile is just as far as a 5 minute mile good work
@MNLittleFinn good luck tomorrow!! Looking forward to hearing all about it.
Thank you all for the kind words on Skip and for letting me continue to brag on her here.
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9/1: 40 min strength training
9/2: 13.6 miles-Hamilton Night Glow HM
9/3: Rest
9/4: Rest
9/5: 2.3 miles
9/6: 30 minute eliptical
9/7: 3.7 miles
9/8: 40 min strength training
9/9: 5.6 miles
9/10: 6.6 miles + 1.5 miles w/ Stella
9/11: 2 miles w/ Stella
9/12: 6.2 miles +yoga
9/13: 3.6 miles intervals+ 25 min strength training
9/14: 4.4 miles +1.5 miles w/ Stella
9/15: 30 min yoga
9/16: Rest
9/17: 2 miles w/ Stella
9/18: 8 miles +yoga
9/19: 5.5 miles+yoga
9/20 35 min strength training + 1.5 miles w/ Stella
9/21 4.5 miles +1 mile w Stella
73.5/120
Rest day today. Well at least no running. I will probably hit the gym for some strength training.
On Wed night I set out to take Stella for a walk when I got home from the gym. It was 84F and humid. I was intending to walk, but she had other plans. She just wanted to run right out of the gate. We ran for a mile and a half and she was cruising pretty good. I kept trying to slow her down, but there was just something in her mojo that evening. When we got home, she gulped up her water, stood there and looked at me, panting, then plopped down on the kitchen floor. I was pretty sure I had killed her. I know better than to run with a dog in the heat, and I should have held her back. Last night was the same thing, but I did make her slow down and take multiple walking breaks. It was a little bit later and a little cooler and we only ran a mile. She was fine when we finished. I love it that my pup just wants to run now, but why does it have to be so darn hot? Maybe I will have to invest in a glow collar for her and night running will be our thing.2 -
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9/01 - 5.15
9/05 - 3.04
9/07 - 2.2
9/09 - 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
9/19 - 30 mins cross trail/core DVD, plus .33 mile light jog with the pupper
9/20 - 4
9/21 - REST
9/22 - 60 minutes cross-training (Les Mills Bodypump at the Y)
Goal: 40 miles
MTD: 38.14
Upcoming Races
10/08 - (5k) Run the Rocks
10/28 - (10k) Kooky Spooky
11/18 - (10k) Turkey Trek
12/09 - (HM) Fa La La Half Marathon1 -
@lporter229 when I run with Macy in the dark I clip a small flashing light on her collar or at the end of her leash. Go Stella!2
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fitoverfortymom wrote: »9/01 - 5.15
9/05 - 3.04
9/07 - 2.2
9/09 - 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
9/19 - 30 mins cross trail/core DVD, plus .33 mile light jog with the pupper
9/20 - 4
9/21 - REST
9/22 - 60 minutes cross-training (Les Mills Bodypump at the Y)
Goal: 40 miles
MTD: 38.14
Upcoming Races
10/08 - (5k) Run the Rocks
10/28 - (10k) Kooky Spooky
11/18 - (10k) Turkey Trek
12/09 - (HM) Fa La La Half Marathon
I hope the cross training I'm doing pays off. Also have to find some hills!2 -
MNLittleFinn wrote: »Anyone have experience with the Garmin LTHR guided test? Looking for info on if it's worth running one. As much as I hate to admit it, I think my 174 from my friel test might be too high.
Anything outside of a blood sample is just an educated guess. Mine is 172 blood tested last summer on a treadmill, so 174 might not be out of line since you are younger. The key to not bonking is to stay away from crossing. Once you cross for anything more than a few seconds the clock has started to count down until you are done.0 -
MNLittleFinn wrote: »Anyone have experience with the Garmin LTHR guided test? Looking for info on if it's worth running one. As much as I hate to admit it, I think my 174 from my friel test might be too high.
Anything outside of a blood sample is just an educated guess. Mine is 172 blood tested last summer on a treadmill, so 174 might not be out of line since you are younger. The key to not bonking is to stay away from crossing. Once you cross for anything more than a few seconds the clock has started to count down until you are done.
Yes, but I've had my LTHR tested in a fitness lab (171, so pretty close to yours) and have found that I can sometimes go for several minutes above threshold. In fact, I've gone more than a mile above LTHR. For sprint races, you can totally do it. I think (would need to go back and check the data) for my last HM, I was above LTHR for more than 16 min. of 122 min. total - more than 10%.0 -
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
9/15 4mi 34m:46s
9/16 8mi 1h:15m:28s
9/17 rest
9/18 5mi 47m:53s
9/19 4mi 37m:32s
9/20 8mi 1h:14m:48s
9/21 5mi 45m:14s
9/22 10mi 1h:38m:41s
A long hot slow run. There was a nice breeze in one direction and a few shaded sections, but otherwise slow and hot. My legs feel tired now, which is unusual- I haven't felt sore legs in awhile even after a long run.
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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
18-Sep circuit training at gym
19-Sep R4WL W1D2 2.50
20-Sep HIIT at gym
21-Sep R4WL W1D3 2.50
20.04 of 30 miles
Last night was another steady run in the Runkeeper "Running for Weight Loss" program. Due to another tough workout at the gym the previous night, my legs were once again very tight at the beginning. But I'm moving along on pace to hit the monthly goal ... yahoo!1 -
MNLittleFinn wrote: »Anyone have experience with the Garmin LTHR guided test? Looking for info on if it's worth running one. As much as I hate to admit it, I think my 174 from my friel test might be too high.
Anything outside of a blood sample is just an educated guess. Mine is 172 blood tested last summer on a treadmill, so 174 might not be out of line since you are younger. The key to not bonking is to stay away from crossing. Once you cross for anything more than a few seconds the clock has started to count down until you are done.
thanks for that info. I ran the test using my garmin and HRM and I kind of laughed, it said 166 for LTHR. I looked and last April, I had a run that was 17.7 miles and I average HR for each split was at or above 166 starting mile 3. Now, yes, I dipped below that, but the last 4 miles had HR averages in the 170s. I've had at least one more run that I had average HR above that 166 for more than an hour, later in the run too..
... I'm not sure my 174 is totally accurate, but I'm pretty darn sure that the 166 Garmin gave me is too low.1 -
BE CAREFUL OUT THERE!
Ornery Pony Chases Runners, Outsmarts Police
Don’t let his long face fool you. This tiny horse is in the market for mischief.
https://www.runnersworld.com/fun/pony-chases-runners-outsmarts-police
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Hi fellow runners!
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-
9/13: 8k -Easy run-
9/14: 9.8k -3.2k w/u, 6x2min hard/1 min recovery, 3.2k c/d-
9/15: 6.6k -Shake off run-
9/16: 10k -Race-
9/18: 10.2k -Easy run-
9/19: 9k -Easy run-
9/20: 14.4k -3.2k w/u, 4x400R+400m jog, 1.6kE, 4x400R+400m jog, 3.2k c/d-
9/21: 8.2k -Easy run-
Goal: 158.1k/170k
Stay hydrated!
Upcoming races:
9/16: 4th Kavala Night City Run 10k: 49:47 (new PR)
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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