October 2018 Monthly Running Challenge
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October Running Totals (miles)
10/1 – rest day
10/2 – 3.03 recovery run
10/3 – 5.04 group run
10/4 – 4.97 warm up, 2 miles @T, cool down
10/5 – rest day
10/6 – 8.90 paced run
October running total to date – 21.94
Nominal October mileage goal: 150 miles
Real Goals: Recover well from Wineglass. Avoid reinjury. Build volume only to the extent consistent with recovery and injury avoidance.
Today's notes – First paced run of the session for the program I pace for. There were two trainees assigned to the 8:30 pace, and the regular 8:30 pacer was off in Buffalo pacing a half marathon. No one showed for an 8:00 pace, so I set off to pace 8:30 with one marathon trainee (the other was intimidated by a faster long run pace than he has done in the past), one pace pass guy, and the regular 7:00/7:30 pacer who also had no takers for his pace.
It was beautiful running weather, with temperature in the mid-50s. The first 5 mile loop went very smoothly. The 7/7:30 pacer was done then, and so was the pace pass guy. Trainee and I took a rest room break, then went out for the last 3. Got to talking. I think I missed a turn? Make it up here . . . oops, I was wrong that turn isn't yet. Back on course with minor additional distance.
Find the correct turn. Get talking some more. Get to the end of the street. Oops. The turn I thought would be at the end of the street was a while back, and I missed looking at street signs while chatting. Trainee was cool with that. Ended up running 8.9 of the planned 8 miles. Trainee says he just ran here from home and will run home afterwards, no big deal.
So I made progress toward earning my magnet:The legs felt really good after 8.9 miles of slow running. I managed to bring the run in at an average pace of 8:32, compared to the 8:30 target. That's close enough to say I was right on pace, though a bit long on distance. Made the decision to register for Finish Strong 15K next Saturday. If I manage to win my age group in that one, all I need to win my age group in the RROY series is for one guy to remain uninterested in running a couple of 5K races. No serious prizes are on the line for age group awards, but there are bragging rights involved.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY) short course, 18:04 for ~2.9 miles
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY) 4.89 miles by Garmin, 43:15
July 14, 2018 Shoreline Half Marathon (Hamlin, NY) finished in 1:45:54
July 28, 2018 Battle at Bristol 10K (Naples, NY) survived in 1:28:33
August 1, 2018 IEXC 5K #1 (Rochester, NY) finished in 22:17
August 8, 2018 IEXC 5K #2 (Rochester, NY) finished in 22:10
August 15, 2018 Pound the Ground 10K (Mendon, NY) finished in 43:11
August 22, 2018 IEXC 5K #3 (Rochester, NY) finished in 21:59
August 29, 2018 IEXC 5K #4 (Rochester NY) finished in 22:00
August 29, 2018 IEXC TDP 1 mile (Rochester, NY) finished in 6:07
August 29, 2018 IEXC TDP 400m (Rochester, NY) finished in 1:14
September 2, 2018 Oak Tree Half Marathon (Geneseo, NY) finished in 1:36:41
September 9, 2018 Pete Glavin XC #1 5K (Newark, NY) 2.9 miles finished in 20:50.9
September 23, 2018 USATF Masters XC 5K (Buffalo, NY) finished in 20:03
September 30, 2018 Wineglass Marathon (Bath, NY to Corning, NY) finished in 3:18:02, PR with negative splits
October 7, 2018 Pete Glavin XC #2 6K (Akron Falls, NY)
October 13, 2018 Finish Strong 15K (Hilton, NY)
October 21, 2018 Pete Glavin XC #3 6K (Mendon, NY)
November 4, 2018 Pete Glavin XC #4 6K (Trumansburg, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)
November 18, 2018 Pete Glavin XC #5 6K (Syracuse, NY)
2019 Races:
January 5, 2019 Winter Warrior Half Marathon (Gates, NY)
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)
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@MegaMooseEsq What a well-managed race! You met your goal, ran faster than you thought you could late in the race, and finished healthy. Can't ask for any better than that.2
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Great racing @MegaMooseEsq - those splits are awesome!
So glad you didn't have to hurdle any cactuses @RunsOnEspresso! Nice work on the PR!
@juliet2455 - love that quote!
Hydration routine - I also have a bit of coffee (and pre-run toast or oatmeal) and a glass or so of water before heading out in the morning. I also make sure I hydrate well all day long. Other than coffee in the morning and a glass of wine in the evenings, I do not drink anything but water. I do find that my mouth gets very dry when I run and that bugs me. I used to chew gum but now have braces so gum is not an option. I usually end up stopping at the drinking fountains more to rinse my mouth than to actually have a drink unless it is hot out.
Got out for a run yesterday and my hip was ok. Still stiff but not as bad as it has been. About 1.5 miles in I finally felt again like I could run normally and my sore foot wasn't too bad either. I am a bit worried about my 10K next weekend. I was really hoping to do it in a 10:30-11:00 minute pace but I am not sure that will be possible given how my training runs have been the last few weeks. I am still hoping that someday I will be able to get some speed back and come close to my PR pace (9:30) again...
Date........Miles.......Total
10/01......5.59.......5.59 - + Agility
10/02......0.00.......5.59 - + Strength Training
10/03......5.28.....10.87
10/04......0.00.....10.87 - + Strength Training
10/05......4.89.....15.76
10/06......0.00.....15.76
My completed and upcoming races. Let me know if you will be running them too.
02/04/18 - Surf City Half Marathon
05/05/18 - Cinco de Miles 5k
07/22/18 - San Francisco 2nd Half Marathon
10/14/18 - Surf City 10k
11/17/18 - San Dimas Turkey Trot
02/03/19 - Surf City Half Marathon
05/11/19 - Santa Barbara Wine Country Half Marathon6 -
So as a noob runner I have a question for those who wake up early to run... I just started doing it this week so it doesn't interfere with family time after work. But this morning when I went on my run I felt dehydrated and thirsty. Obviously after sleeping all night I hadn't had much water, just a little bit when I woke up. Do you like, chug water before running or what?
It depends on how long your runs are and how hot it is where you live. Are you bringing water with you when you run? It might help.
I live in the humid hot mess of Texas and I am a “super sweaty” runner. I have to be very careful with hydration when it is hot out (it is always hot where I live). I start hydrating the day before a long run over 10 miles. I also plan my long run routes around water stops (water fountains, gas stations, etc). Anything under 10 and I am fine just bringing water with me.
It is going to take me forever to catch up on this thread after being offline for a week. Lol
Oh, for my Texas (or hot Texas like states) runners who are still struggling through the heat and humidity in freakin’ October (ugh). This is Texas weather is a nutshell...
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October goal: 95 miles
10/2: 5.5 miles
10/3: 5 miles
10/4: 5 miles
10/6: 3.1miles Old Rip 5K - PR and 2nd place AG
18.3/95 miles completed
Today was the Old Rip 5K. It was my first race since the HM last May. I was pretty nervous, but I got a PR and finally broke 30 minutes. My official time was 29:43.5 and I got 2nd in my age group and 5 out of 38 women and 17 out of 59 runners overall. I feel really proud.
I didn't sleep well last night, but got up ok and drove the 30 miles to the race. My plan was to try to keep place with the lady who got first in our age group. (She got first in this AG last year too.) I did a decent job of keeping her in sight, but she is a faster runner than me and I was never able to catch up to her. I also used the virtual pacer on my garmin and that helped a lot. It was a small race so there are no pacers or anything like that. But they do ask that walkers start at the back and faster runners up front. I tried to line up slightly behind Peggy. I started out a little fast, but I really feel like it worked in my favor on this race. The start is fairly flat, but in mile 2 and 3 we run up a pretty good hill to a park and I was glad I was running ahead of pace for the first mile (mile 1 was actually another PR for me at 9:07.7). I think it would have been harder for me to speed up on the last mile because of the hill and I was glad I was a little ahead when I got there. I was able to speed up some at the very end since it was finally downhill and I could see the clock and knew I was cutting it close on my sub 30. All in all it was a good race. They didn't have the cool horned toad awards like they did last year, but I still got a medal.
2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
10/6/18: Old Rip 5K Run - PR 29:43.5, 2nd place AG
11/10/18: Wags & Whiskers 5K16 -
RunsOnEspresso wrote: »I've done run/walk and I've done all runs. Just depends on how I feel. I prefer running the entire time but if I am struggling with breathing I'll walk.
I think I am going to have to adopt a run/walk to finish a marathon. Even though I don't want to.
I ran straight through my last marathon and almost died at the end. I am training with run/walk intervals for my next one. It really is making me faster on those long 14+ mile runs (fast for my old lady slow-poke self). After experimenting this summer, I now set my watch for a 1.5 mile warm up run, then a one minute walk interval every 1/2 mile. It really has helped me train in the heat. I can run the 1/2 miles faster knowing that a break is coming up. Maybe it’s a crazy psychological trick? Whatever the reason, it works for me.9 -
@MegaMooseEsq What a well-managed race! You met your goal, ran faster than you thought you could late in the race, and finished healthy. Can't ask for any better than that.
This! You did great! Well done!1 -
RunsOnEspresso wrote: »I ended up running this about 3 minutes faster than in May (same race but course reversed). It got warm fast. Between the elevation and heat I took several walk breaks, especially the inclines.
The Bibs spell out Cactus and the medals Flower. The series is Cactus Flower Run Series so I had to do all six! 3 in spring and 3 in fall.
Well done! 3 mins is like making the corse 1/4 to 1/2 mile shorter!
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katharmonic wrote: »@RunsOnEspresso I certainly WOULD be surprised if I had to hurdle a cactus during a race. Hope it's not a big one!
Just think if you did not know, and ran into it!
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O
Today was the Old Rip 5K. It was my first race since the HM last May. I was pretty nervous, but I got a PR and finally broke 30 minutes. My official time was 29:43.5 and I got 2nd in my age group and 5 out of 38 women and 17 out of 59 runners overall. I feel really proud.
I didn't sleep well last night, but got up ok and drove the 30 miles to the race. My plan was to try to keep place with the lady who got first in our age group. (She got first in this AG last year too.) I did a decent job of keeping her in sight, but she is a faster runner than me and I was never able to catch up to her. I also used the virtual pacer on my garmin and that helped a lot. It was a small race so there are no pacers or anything like that. But they do ask that walkers start at the back and faster runners up front. I tried to line up slightly behind Peggy. I started out a little fast, but I really feel like it worked in my favor on this race. The start is fairly flat, but in mile 2 and 3 we run up a pretty good hill to a park and I was glad I was running ahead of pace for the first mile (mile 1 was actually another PR for me at 9:07.7). I think it would have been harder for me to speed up on the last mile because of the hill and I was glad I was a little ahead when I got there. I was able to speed up some at the very end since it was finally downhill and I could see the clock and knew I was cutting it close on my sub 30. All in all it was a good race. They didn't have the cool horned toad awards like they did last year, but I still got a medal.
You had a plan and executed very well yielding a PR. Funny how that works, eh?
Well done!
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Did a run 2 days ago and forgot to post here. It was really cold, but I managed it. My food hasn't been great this weekend, and Canadian Thanksgiving isn't going to help. We're combining that and my father's birthday party so I'm going to be putting almost all of my calories into dinner. I hope everyone has a lovely Canadian Thanksgiving if you celebrate it, and good luck to anyone running the Chicago Marathon!
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Great race @MegaMooseEsq! Awesome job sticking to your plan and getting a great time - plus your fastest mile and a PR. Congrats!
@RunsOnEspresso glad you didn't have to jump any cacti, and that you didn't wipe out. That series sounds cool, good for you for doing all 6! Way to go!
Congrats on your race too @kgirlhart! Impressive PR, fastest mile, and AG award!
Awesome stuff, everyone!5 -
10/01 - 10 miles
10/02 - 0 miles
10/03 - 11 miles
10/04 - 9 miles
10/05 - 8? 9? 10? 127? Forgot to start watch *grumble*
Late start, got what I could in though.
Upcoming Races:
Harvest 10 Miler - November 2018
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
--More as I find them - need to find a nice trail race
2021 - Disney World Dopey! (if can raise funds)
2019 GOAL: Knock a full hour off my 50k time at Glacier Ridge.3 -
Thanks @PastorVincent and @katharmonic!.
Cool medal @RunsOnEspresso!
Great race report @MegaMooseEsq!3 -
Great job @MegaMooseEsq! Congrats!
@RunsOnEspresso! Very nice PR!
@kgirlhart way to go on your race too!2 -
PastorVincent wrote: »10/01 - 10 miles
10/02 - 0 miles
10/03 - 11 miles
10/04 - 9 miles
10/05 - 12? Forgot to start watch *grumble*
Late start, got what I could in though.
Upcoming Races:
Harvest 10 Miler - November 2018
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
--More as I find them - need to find a nice trail race
2021 - Disney World Dopey! (if can raise funds)
2019 GOAL: Knock a full hour off my 50k time at Glacier Ridge.
Synced my HR data from the watch I was WEARING BUT NEVER STARTED BECAUSE WHY DO THAT IT JUST DRAINS BATTERY FASTER... errr.. ...anyways run was about 2 hours, so I am calling it "about 12" and moving on with life.
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Thanks @Scott62550
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1---2.30 lunch
2---3.59 intervals
4---3.42 haphazardly done.
5---9.02 bike
6---7.0 (3,3) intervals
Running 16.3/65 to 90
Cycling. 9.02/60
Upcoming Races
October 14th Spirit of Survival Lawton OK. Quarter Marathon
November 3rd Dinosaur Valley Endurance Run. Half. Glen Rose TX
January 5 BIRR Ultra relay. 50k. Hawaii. For @KeepRunningFatboy
March 31, 2019 A2A Undecided distance. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)4 -
@Avidkeo
Strength training is great, which is why some people do that and nothing else.
Hence, you'll get a full range of replies ranging from "do all the lifting!" to me where I get my strength from handstands and arm balances.
Don't feel like you're not doing enough if you're running. You might only need upper body, IMHO. Runners get so much guilt inflicted on them by the gym crowd.
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RunRachelleRun wrote: »It's been a week since my surgery, and my liver didn't like the anesthetic; it's irritated, and they don't exactly know what's wrong. I got to be 1 in 10,000 people or something. More test fun, no alcohol for the next month or two, and a low-fat menu (maybe I'll be forced to get my weight moving downward again). I've been feeling sick, but woke up slightly more energetic and my wound is healing nicely (and getting super itchy). I decided to attempt a run. A minute in, I realized it would be a walk/run. Did 2.5-3 min runs with 1 min walk breaks. I hope this bad day was not due to losing fitness so quickly but just because I'm not 100%.
@RunRachelleRun You were cut open. That takes a lot of energy to recover from. Never mind that you were asleep when that happened. That doesn't cancel out the wound.
Plus you have the added healing required for your poor liver.
Hang out in the self-care thread and savour this time needed to look after yourself. Hugs.4
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