September 2017 Running Challenge
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PastorVincent wrote: »That is why all of my stuff is black. I do not have to worry about all this silly matching stuff
But black is not the color I want to run in when it's 90-100°. I have one nice black reflective Nike tank and I don't think I've ever worn it. Maybe when it gets down in the 60-70's I will.
oh and when I get out before sunrise. 
I think I drew the line last week at a light purple shirt with red-orange shorts and pumpkin orange socks.
Amazingly my black heat gear cools me better than anything else I have ever owned. Stuff is incredible that way.0 -
PastorVincent wrote: »PastorVincent wrote: »That is why all of my stuff is black. I do not have to worry about all this silly matching stuff
But black is not the color I want to run in when it's 90-100°. I have one nice black reflective Nike tank and I don't think I've ever worn it. Maybe when it gets down in the 60-70's I will. oh and when I get out before sunrise.
I think I drew the line last week at a light purple shirt with red-orange shorts and pumpkin orange socks.
Amazingly my black heat gear cools me better than anything else I have ever owned. Stuff is incredible that way.
I'll keep that in mind. Maybe try it out.0 -
Hi. Am new. Currently doing a C25k plan throughZombies, run! As I've had motivational issues as of late, I think I'll ixney on the mileage and goal set 3x a week as per the program. My neck of the woods stays hot nearly year round and the only decent time to exert lots of energy for me is early mornings (I AM NOT A Morning Person!) , this should be a decent goal. Started this AM and am proud to say I did get up and run/walk.
Races- Zombies, run! Virtual 5k. Sept 20- Nov 2.
Aiming to run it mid to late October as to benefit from the training.8 -
September goal....I'll know it when I see it.
9/1 rest
9/2 4 mile hike through Kilauea Iki, then 3.2 run on treadmill
9/3 4.35
Total: 11.55
Ticker is my goal for 2017 and progress to date:
upcoming races:
Hilo Bay 5 and 10k 9/10
BlockThe Sun Run 5k Oct 14 (https://walk.aimatmelanoma.org/Hilo2017) (physical and virtual options available)
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So many posts5
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September goal....55 miles.
September 1....9 miles Cool weather 61 degrees. Stayed in the zone for most of it.
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BrianAWeber wrote: »
I'd been doing that, but on my marathon a week ago, it made one of my shoes too tight, and it hurt a lot. I couldn't retie it because my fingers were numb. Now I've got a sore lump there.
It was weird, because my heel was almost coming out of my shoe when I walked at the start.
Feet are freaky.1 -
@Elise4270 I wore the exact same blue Steigen socks for my marathon! xx1
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Hi all!
9/3: 6.1k -Very easy-
Goal: 6.1k/170k
A very tired easy run yesterday. Too much heat, and wild nightlife made this Long run into just 6k run. Today I have a massage session, first time in many months. I need to relax!
Upcoming races:
7/29: 4th Nea Peramos Aquathlon
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 Marathon3 -
My first 2.5k done this morning. Big win for me
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Slowly adding my time/distance every run - just a minute or two each day to build back up. Today was 24 minutes / 2.23 miles. Certainly not going to win any races at that pace, but at times I felt really good and it's encouraging. I hope to be at 30 minute by Sunday and will treat myself with a run along a greenway I haven't been to before.
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I listen to Spotify's running feature, or playlists, at the BPM pace I want to run at. I just need the help maintaining the pace.
My plan was for 4 miles yesterday, so I did it. Seems that an app telling me to do something at 0530 is all it takes?
Today is a rest day, but walked a leisurely couple of miles on the beach. Nice.
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Thats awesome @r_babin ! Enjoy your massage @NikolaosKey , sounds like you need it!
@Orphia when I ran Edmonton last month I actually had a lady approach me pre-race and asked me to help her heel lock her shoes because "I looked like I'd know". Not entirely sure what that even meant but I definitely had no idea what she was talking about and I felt so bad for her!
September 1- 23
September 2- 60
September 3- 30
September 4- 20.6
133.6/600km
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@JessicaMcB I never heard it call "heel lock" - everyone around here seems to call it "runner's knot" so even though I know how to do it, I would not have been able to help her either.1
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8 miles of too fast today. There was supposed to be some speed in my run today but instead of intervals it ended up as one long fast effort. I was able to have 3 miles in a row under 8 mpm of which I'm proud. Not sure about the theory on this for intervals, some part of me thinks, its ok to do some of these runs so long as they're followed with time to rest and recouperate. I will cross train Tuesday and run easy Wednesday. Legs feel good, heart rate monitor shows crazy results after trying to adjust again. I wonder if my zones have changed or maybe I just didn't have them right in the first place. I'm thinking pace might be a better gage for me and to just collect the data on the monitor to see if I can figure it out. Looking seriously into a Garmin 235 with the wrist heart monitor but I can't quite convince myself to spend the money. Maybe it will be my 50th birthday present to myself in November.
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cburke8909 wrote: »Maybe it will be my 50th birthday present to myself in November.
My 50th birthday is this November, too! Gonna do a half marathon for my half century-ON my birthday!
Just curious. Are there any things that you want to do before you hit 50? Or when you hit 50? Like a mini bucket list. I have the feeling I might do something crazy. Just not sure what yet.
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@WandaVaughn my marathon in October. After that I may try either for a sub 45 minute 10k at the St. Patrick's Day race in my home town. Its a killer course with plenty of elevation. The entire weekend is one great homecoming party with a pretty big parade on Sunday. It was the first race I ever wanted to run when I was young. Bill Rodgers won the first two annual races in the mid 70s. Back then the race was 7.5 miles. When my dad was fifty he could run the 10k in a little more than 40 minutes.5
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Date Miles MTD ------- ----- ------- Sep 2 4.5 4.5 Sep 4 5.1 9.6
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@Elise4270 I wore the exact same blue Steigen socks for my marathon! xx
That's funny because when I grabbed them I thought of you.
I was looking to see where they were made, China. But the company was .com.au so I figured it was an Aussie brand.2 -
Happy Labor Day!!! I feel the temperature changing a little bit down here in Central Florida! Can't wait for the leaves to change colors
9/1 - 4.62 miles
9/2 - 30 min cardio
9/3 - 30 min walk
9/4 - 4.16 miles = total 8.78 miles
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@juliet3455 thanks for the encouragementjuliet3455 wrote: »@_nikkiwolf_ Enjoy the Trail Running Vacation. I always worry about being the slow one in the Group and holding people up. As members in our little club put it we all have an Avg Pace that is comfortable 90% of the time. On the other 10% we are either in Snail Mode or Rabbit so don't worry about it. Over the course of the Vacation it will all average out and the group will break up into small groups just like a race. Didn't quite work out that way, but I'll survive somehow. I hope... I was surprised by the small group size (5 people in total); and since we all wanted to stay close to our guide to get technique advice and sightseeing info along the way, there weren't really smaller groups during our first run today.
We did 14.6km today, with ~550m elevation. The first few km I found out that my 10k PR speed was everyone elses definition of a warmup pace! Luckily, once the terrain got more technical and the steep climbs started, we were more evenly matched. After the run we had a short break to eat something, then 2 4hours of running technique, circuit training and stretching, followed by a visit to the pool. If the vacation continues like this, I'll need another week of to recover afterwards
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September Goal - 180 Miles
9/1/17 - 4.07 Easy
9/3/17 - 8.43 Easy - 38.44 Week
9/4/17 - 6.60 Tempo
Total 19.10 of 180 Miles
Had to shuffle my rest day to Saturday due to some family stuff and the the alarm getting told off in the morning. Yesterday was an easy run with 88% z2 effort. It was a bit warmer and the humidity was very high at about 90%. I think the Hurricane sent us the warm humid weather without the rain. For the week i ended with 38.44 miles which is up a couple from the previous week. Average HR also was also down considerably and the average pace is still trending faster. If i want to get back to 45-50 MPW i'm going to need to start doing a traditional long run, not just a couple miles longer than a average weekday run.
Today was still a bit warmer than i like at 72 degrees. I figured I needed a bit of a tempo run to see if I still knew how to run fast, at least fast for a fat guy. Felt pretty good for the 4 tempo miles and went way slower than I knew I could go. Tried to keep HR right at the gray area below threshold without crossing threshold. Mile 4 had a nice .25 mile climb that sent the HR up but overall it wasn't too bad. In the end the tempo pace was 2 min/mile slower than this time last year.
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katharmonic wrote: »Upcoming races:
10/1 Wineglass Half Marathon, Corning NY
. . .
I realized I only have two speedwork groups before taper, and the second one I will be traveling. I should try to make that up - maybe I can do a tempo run at my hotel. And two more long runs. I'm a bit torn on what to do. Coach's plan seems to call for a max of 2 hrs 15 min and then it is alternated back to 1 hr 45 min the next week and then repeat that until HM time. I did 12 miles this week in about 2:15 (a little over, very slow for parts) so I'm think I'll cut back to 9-10 next Saturday (3 weeks out) and back up to 12-14 the next (2 weeks out). Last year for my first marathon I never ran more than 11, but in the meantime I've now done a total of 3 half marathons so I know I can finish the distance. So I wonder if it's worth it or not to run 13 or 14 miles? I know it's not necessary, but could it be helpful? Or maybe I should stick to 12 but try to do a little better pace. I will ask my coach but just pondering things as I wrote out my taper calendar.
For someone who runs multiple HMs, I'm a fan of stretching the long runs in training up to 16 miles. That really helps with the last 4 miles on race day; they aren't the mental challenge that they were when I only ran 13 miles in training. Given 4 weeks till Wineglass, I'd say that if you want to do a long run that is more than HM distance, now or next weekend is the time to get it in.
I'd guess that you're right on the bubble between needing to train up for a half and being in condition to just run a half whenever. What do you want out of Wineglass? If you just want to have fun, it doesn't much matter what you do as long as you don't injure yourself. If you want to strive for a PR, backing off the last week or two will be important so you arrive at the start line well rested, frustrated by not being allowed to run as much as you'd like, and wound up like a coiled spring ready to take off.
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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
Another run/bike ride with the kids. We were a little faster today! I tried to follow the interval prompts from Runkeeper to run faster for 30 second bursts.2 -
@BrianAWeber thanks for the advice! I will definitely be checking out the audibook for The Martian. Loved the movie, so I am sure the book is 100 times better.
Never miss a Monday workout! Mine was a 7 miler around the lake with sunny, breezy weather + low humidity. What else can I really ask for?
Goal: 135
Total: 23
9/01 – 10 miles
9/03 – 6 miles, easy afternoon run
9/04 – 7 miles
This is the lake I run around just about every day
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Upcoming races:
September 24 – Bachman Valley Half Marathon. Goal – to beat my previous PR of 1:50
October 22 – Gettysburg Blue-Gray Half Marathon.
November 5 –Gettysburg Battleground Half Marathon. Goal – to enjoy this local run I was not aware of!
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juliet3455 wrote: »@r_babin @PastorVincent and @MobyCarp Pretty much nailed it in description. Especially the comment about how to dress for 5-10 degree decrease in temperature. A few of the members in our little club have a Clothing Log at the back of their Running Log. They record what they wore and how they felt, Hot/Warm/chilly at the Start/end of the Run and some basic weather info. Temperature/ Humidity/ Sunny/Cloudy/Wind Spd/direction.
They then compiled it into a Temperature/Clothing Log.
One look at the Outside Thermometer/Wind and they flip to the appropriate page and there are the preferred clothing choices based on Their Personnel History.
Runners World has this Page about What to wear.
https://www.runnersworld.com/for-beginners-only/the-newbie-guide-to-running-when-its-cold
This is a link to an old thread but the information is still good. On page 3 there is a Winter Workout Layering Guide. The key word is guide. What I wear at 0 is different than what you will wear.Layering is a key. /// Some experimentation is needed to balance between freezing and drowning in sweat. It helps to have a heated building to enter when you're done running.
The gradual decline in temperature though autumn to early winter is the perfect time to learn to dress for running in cold weather. You figure out how to dress for each 5 or 10 degree decrease in temperature as they happen, and figure out how to adjust for various wind speeds. When you already know how to dress for 10 degrees warmer than it is, the mistakes you make for the current temperature will be smaller than if you have to guess how to dress to run in temperatures 30 or 40 degrees colder than you have before.
No cotton. Everything wickable and breathing, possibly with a water resistant (not waterproof) outermost layer. Wool running socks, which will really be a wool/synthetic blend. They won't keep your feet dry, but they will keep your feet warm in spite of stepping in a puddle of icy water.PastorVincent wrote: »Honestly, it is so variable I hesitated to put a number on it. The wind is a huge factor for me as is precipitation. The facemask is built into the shirt so I can pull it up and down as needed. On some runs, I start with it up and take it off later only to put back on during cool down. *shrugs* I have been to 60 F below, but typically I try to avoid that.
This though I want to emphasize...
No cotton. Everything wickable and breathing, possibly with a water resistant (not waterproof) outermost layer. Wool running socks, which will really be a wool/synthetic blend. They won't keep your feet dry, but they will keep your feet warm in spite of stepping in a puddle of icy water.
I missed that in my post. Wickable is key as is the wool. Merino wool is awesome.
This is so much great information, I might need to get a face shield for sure. I have asthma, and as the wind picks up this time of year, it might make breathing a little harder. Also I find it harder to breath when it is cold. I will try the face mask, and also try and keep track of what I am wearing and the temperature I am running in.
@abungay I have asthma that kicks up in the cold as well. Luckily, it does not get cold for very long in Texas. The best, and cheapest, option I have found is cutting the end off an old small t-shirt. It is very breathable. Also, if you have to get rid of it during a run because it gets too warm it is no big deal - you can just make another one. Here is an awesome pink one I made for a miserable 18 degree 10K. We look like we are about to rob a bank. LOL
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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
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
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
Wanted to do a long run today, but just lacked the energy, so turned in early at 9 miles. Maybe next weekend.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
It was so beautiful this morning - 70 degrees and sunny. I ran a glorious 8.5 miles on the neighborhood greenbelts. All the runners, cyclists, walkers, cute doggies, and adorable kids on awesome bike adventures were out enjoying the weather this morning. Also, my favorite local yoga studio was having a free community yoga day. AND...I didn't have to work because of the Labor Day holiday. Good times.
Oh! This morning, I noticed my name on last weeks MFP Strava leader board. I am #2 - Woot! Does this mean I am a real runner now? LOL
(September miles) 30.5/175 (September goal miles)
Upcoming Races:
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon8
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