September 2019 Monthly Running Challenge
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Ran 8km this morning, finally starting to feel human again following the gastro whatevertheheckitwas that knocked me out at the end of last week. It was supposed to be an easy pace but I kept thinking (and getting excited) about the race I'm signed up for on Friday evening and it ended up being a minimum HM race pace run. Oh well, just have to pray the legs don't hurt too much on Friday... might take them for a swim tomorrow instead of taking a rest day, I've started using the local indoor pool for cross training and it seems to be making my legs happy :-)
So yeah, this race is one I ran last year and REALLY enjoyed. It's organised by the Spanish National Police force, starts at 8pm and the route is along the waterfront in Málaga harbour. Think sea breeze, boats and people to watch, sunset and.... a police helicopter circling overhead the entire time making you feel like a baddie running away from the cops! Awesome way to make you go faster lol (and if you're female, or that way inclined, the muscular policemen you know are at the finish lines showing off big guns, sniffer dogs or police vehicles provides further motivation lol).
Can you tell I'm looking forward to it at all?
September goal: 110km. Run so far: 104.14km..... had to miss a run last week but should still make it!
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@eleanorhawkins That sounds like so much fun! You painted the scence so nicely and now I want to do this race too! Thanks for the giggle. Ok, I didn't actually giggle but you did make me cry a little.
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Yes, @eleanorhawkins that sounds like a fun race. Good luck!
Speed work today 6x200 meters @ 7:12, twice. Plus 1.5 mile WU/CD and a 3 mile easy run thrown in the mix. It was a tough 9 mile workout. Seems like I hit hills just when the speedwork started (both times). Ah well, builds stamina I guess.
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I ran 5 miles this morning. The temp was a nice 56F. If only we would get some rain. I'm afraid we aren't going to see any pretty leaves this fall. Some are already falling off the trees but they are just dried up and a crunchy brown.3
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September Miles - 43.35/?, walk 10.8
09/02 - 0.88; walk 2.69
09/04 - 3.67
09/06 - 1.54; walk 0.5
09/08 - 4.91
09/10 - 2.88; walk 0.78
09/11 - 3.78; walk 0.32
09/12 - walk 1.4
09/13 - 3.41; walk 0.47
09/15 - 3.59; walk 1.88
09/16 - walk 1.06
09/18 - 3.5
09/21 - 3.29; ST
09/22 - 4.81
09/23 - walk 1.7; ST
09/24 - 3.09
09/25 - 4; 50 minutes for D
My coworker and friend passed away last night. She was 50 years old.
This morning's run was for her. Fly free, my friend. You will be missed by so many.15 -
I want to join! I don't know how many miles is even reasonable to say I will run! Single mom, work 50 hours a week, trying to figure out exactly when/ where I could fit in a run and what is a reasonable goal? I work out 20 minutes every day at least, which is long enough to run, but I don't want to swap them. It's easy to say, there's no way I can make this work, but surely there is a way? I LOVE running - I just have very little time between all the things!7
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ContraryMaryMary wrote: »Having had Achilles tendonopathy (the new name for tendinitis apparently) at the beginning of the year and am now finally pain free, The cure is calf raises. Lots of them. Whatever you do, don’t stop running - tendons like to be used, rest won’t help heal it. But warm up properly, do lots of slow calf raises, run slowly and gently, don’t run up hills. Keep it short, but don’t stop running. It takes ages to heal, but they will heal.
Good luck!
@ContraryMaryMary Thanks for the info. Will be adding in calf raises off of curbs along the only flat trail we have - Riverbank, unfortunately due to bridge construction this trail is cut in half and the detour around the construction - yep a hill. So it is effectively a 1.5km long trail from my end and 2.5 from the other end.
I definitely realized that I could not run ( walk ) up our hills. Unfortunately I live in a River Valley so 99% of the trails involve hills. See attached Garmin data. I have reduced my running quite a bit but am getting out for power walks, it's not the same physically or mentally as running but it does help. It is getting better as there is not as much discomfort in the morning when it has been stationery all night and tightens up.
@shanaber Have been doing alternate evenings with Hot Compress and then the next would be cold. I am at a point where I can eliminate the cold and just stay with the heat.
Hope the treatment goes well for HobbesMy little town nestled in a River Valley - with a small semi flat River bottom about 500m wide and 4km long before you run into the hills at each end.
There be Hills and Garmin Proves it
The Motley Crew of our little club - with one of the Hills behind us.
@AlphaHowls Running Pictures rarely turn out the way we want them to.
@polskagirl01 I am in Northern Canada and ladies definitely out number the guys at 5, 10 and HM. They are also becoming a major part of the Ultra Running events. Marathon distance still has a larger male ratio. Like you I believe some of this is cultural and the simple fact that a marathon training cycle requires a lot of dedication/time and if you are raising a family there are to many conflicts.
@Camaramandy648 Welcome to the group. Any goal is a good goal, start small and work your way into it. After a while you will get a feel for what your monthly baseline is and then challenge yourself to extend it by a percentage of your monthly base ( 5-10% ).
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9-1 4k recovery
9-2 7k easy
9-3 6k easy
9-4 rest
9-5 7k moderate
9-6 rest
9-7 7k moderate
9-8 7k easy
9-9 rest
9-10 7k easy
9-11 7k moderate
9-12 rest
9-13 rest
9-14 7k threshold
9-15 7k moderate
9-16 rest
9-17 7k easy
9-18 7k moderate
9-19 rest
9-20 7k easy
9-21 rest
9-22 6k all over the place
9-23 rest
9-24 7k moderate
9-25 10k slow
September Total: 120k
September Goal: 135k
January Total: 131k
February Total: 159.5k
March Total: 183k
April Total: 126k
May Total: 128k
June Total: 161.5k
July Total: 151k
August Total: 133k
Monthly average: 146.6k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen
Clear and cool again this morning. Haven't done a double digit run in a couple of months.
@eleanorhawkins Have a great time!!!
@Camaramandy648 Welcome!
2019 Races:
4-13 Shine the Light 5K - 31:12 chip time; First Place male 65 and older
6-30 Strides for Starfish 5K - 31:34 chip time; 31/77 overall; second male 65 and older (no official category)
7-27 Solon Home Days 5K - 31:11 chip time; 95/141 overall; 4/6 age group (male)
8-31 Race for Freedom 5k - 31:39 chip time; 32:00 Garmin time; Third Place male 60 and older
9-14 Gift of Life 5k - off the schedule; insufficient recovery time
10-13 Haunted Hustle 5k5 -
zeesparrow wrote: »September Miles - 43.35/?, walk 10.8
09/02 - 0.88; walk 2.69
09/04 - 3.67
09/06 - 1.54; walk 0.5
09/08 - 4.91
09/10 - 2.88; walk 0.78
09/11 - 3.78; walk 0.32
09/12 - walk 1.4
09/13 - 3.41; walk 0.47
09/15 - 3.59; walk 1.88
09/16 - walk 1.06
09/18 - 3.5
09/21 - 3.29; ST
09/22 - 4.81
09/23 - walk 1.7; ST
09/24 - 3.09
09/25 - 4; 50 minutes for D
My coworker and friend passed away last night. She was 50 years old.
This morning's run was for her. Fly free, my friend. You will be missed by so many.
So sorry for your loss.0 -
@zeesparrow I am so sorry for your loss.
@Camaramandy648 Welcome to the group! You don't have to set a mileage goal if you don't want to. You can always set your goal to run so times per week and then when you get a feel for how much you are running you can set a mileage goal if you want. Or you can keep your goal as days per week if that works better for you.1 -
September goal: 110 miles
9/1: 8.86 miles
9/3: 6.31 miles
9/4: 6.25 miles
9/5: 6.25 miles
9/8: 10.55 miles
9/10: 6.25 miles
9/11: 6.25 miles
9/12: 6.26 miles
9/15: 10.25 miles
9/17: 6.55 miles
9/18: 6.26 miles
9/19: 6.25 miles
9/22: 10.05 miles
9/24: 6.08 miles
9/25: 5.52 miles
107.94/110 miles completed
I ran 5.52 miles this morning. It was a much better run than yesterday. It was warmer today at 77°F, Feels like 77°F, Humidity 72%, Dew point 67°F than yesterday's 72°F, Feels like 73°F, Humidity 90%, Dew point 69°F, but the lower humidity today really helped. It wasn't the best running weather ever, but it was an improvement and my run was a lot more enjoyable.
2019 races:
2/2/19: Catch the Groundhog Half Marathon - PR 2:15:17
5/18/19: Run for 57th AHC Half Marathon - Cancelled due to weather
10/5/19: Old Rip 5K
2020 races:
5/16/20: Run for 57th AHC Half Marathon4 -
Okay! Thank you for the encouragement! Since my workouts consist of twenty minutes at home, six days a week, I run in the gym on Saturdays before I work out. I could set a goal for an additional run each week - outdoor. Then get signed up for some races and obstacle course runs (personal favorite).7
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Beautiful early fall weather today. Unfortunately, I slept in and have a big assignment due today and people coming over this evening, so I'm not sure a run is going to happen. I'm going to try and work outside for a while, at least.Camaramandy648 wrote: »Okay! Thank you for the encouragement! Since my workouts consist of twenty minutes at home, six days a week, I run in the gym on Saturdays before I work out. I could set a goal for an additional run each week - outdoor. Then get signed up for some races and obstacle course runs (personal favorite).
Welcome! That sounds like a good place to start for sure. I've never done an obstacle course run but they sound like a ton of fun!3 -
@eleanorhawkins Made me laugh! And think..hmmm
Sounds like a lot of fun!
@zeesparrow sorry of you loss
@Camaramandy648 Welcome! Set whatever goals you like!
@juliet3455 good luck with the Achilles
Did some speed intervals - 1min/1 rest x10, with 1 mile each warm up and cool down, total of a little over 4 miles.
I need to do more of these I know if I want to increase my speed - They sure are tough though..
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@shanaber Wishing for the best for Hobbes.
Got 5 miles on Monday on the Greenline. Beautiful, beautiful day - even though we got out midafternoon it was still moderate temperatures and no humidity. As a result we ran our easy run too fast. Last time we did 5 miles it was over 100 and we had to take walk breaks and ended up with 12 minute miles, yesterday we ended up with 10 minute miles, and probably what would fairly be called a tempo run. But it just felt so good to be able to run a little faster! Our “easy” should be about 9:45 but we are way deconditioned after a whole summer of leg injury plus heat, and 10 is really not easy right now, I’m thinking we should be aiming for something like 10:30 up. Gotta work on slowing down. Speaking of injuries, my husband’s ankle that he rolled is still bothering him on uneven terrain. As long as he’s on flat ground, he claims it’s fine.
In good news, this was my second run in the Saucony Omni iso 2 and I think I’m keeping them. Achilles Tendon this morning is no stiffer than usual and no pain during run. Hopefully I can gradually work back to a lower drop. I really miss my Alta Timps on trails!5 -
zeesparrow wrote: »
My coworker and friend passed away last night. She was 50 years old.
This morning's run was for her. Fly free, my friend. You will be missed by so many.
So sorry for your loss. Such a young age.
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@zeesparrow sorry for your loss.
@eleanorhawkins I remember you reporting on that race last year! Enjoy (men with big guns haha). I visited Malaga 10 years ago this month. Loved it! Was very hot lol
I've just woken up and can hear hail on the windows... Wonder if the gym dreadmill is working?0 -
@zeesparrow I somehow missed seeing your post. I’m so sorry for your loss.0
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7.69 miles tonight
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@shanaber so sorry to hear about Hobbes! Hoping for a very successful treatment.
@zeesparrow my heart goes out to you and the other friends and family of your friend and colleague.
Date :::: Miles :::: Cumulative
09/01/19 :::: 11.5 :::: 11.5
09/02/19 :::: 5.5 :::: 17.0
09/03/19 :::: 3.0 :::: 20.0
09/04/19 :::: 6.7 :::: 26.7
09/05/19 :::: 0.0 :::: 26.7
09/06/19 :::: 4.7 :::: 31.5
09/07/19 :::: 13.1 :::: 44.6
09/08/19 :::: 5.2 :::: 49.8
09/09/19 :::: 5.7 :::: 55.5
09/10/19 :::: 5.6 :::: 61.1
09/11/19 :::: 2.7 :::: 63.8
09/12/19 :::: 4.1 :::: 67.9
09/13/19 :::: 6.0 :::: 73.9
09/14/19 :::: 0.0 :::: 73.9
09/15/19 :::: 12.3 :::: 86.2
09/16/19 :::: 6.5 :::: 92.7
09/17/19 :::: 3.6 :::: 96.4
09/18/19 :::: 5.7 :::: 102.1
09/19/19 :::: 1.8 :::: 103.8
09/20/19 :::: 8.5 :::: 112.3
09/21/19 :::: 3.8 :::: 116.2
09/22/19 :::: 0.0 :::: 116.2
09/23/19 :::: 5.9 :::: 122.1
09/24/19 :::: 0.0 :::: 122.1
09/25/19 :::: 6.0 :::: 128.1/ 150 mile goal
Work and life got in the way yesterday and I ended up skipping my run. Today was equally busy but I made myself go to run group anyway. The workout was short intervals. 2 minutes hard x 12 with 90 seconds recovery in between. I didn't feel great for this one. My legs were super sore from Monday's workout and I felt kind of nauseated from eating too much right before (courtesy of being starving after work). But I survived, didn't puke, and it's done.6 -
rheddmobile wrote: »@zeesparrow I somehow missed seeing your post. I’m so sorry for your loss.
I missed it too. So sorry to hear that. She was so young.0 -
No run. Squash and upper body instead. Tomorrow.5
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eleanorhawkins wrote: »Ran 8km this morning, finally starting to feel human again following the gastro whatevertheheckitwas that knocked me out at the end of last week. It was supposed to be an easy pace but I kept thinking (and getting excited) about the race I'm signed up for on Friday evening and it ended up being a minimum HM race pace run. Oh well, just have to pray the legs don't hurt too much on Friday... might take them for a swim tomorrow instead of taking a rest day, I've started using the local indoor pool for cross training and it seems to be making my legs happy :-)
So yeah, this race is one I ran last year and REALLY enjoyed. It's organised by the Spanish National Police force, starts at 8pm and the route is along the waterfront in Málaga harbour. Think sea breeze, boats and people to watch, sunset and.... a police helicopter circling overhead the entire time making you feel like a baddie running away from the cops! Awesome way to make you go faster lol (and if you're female, or that way inclined, the muscular policemen you know are at the finish lines showing off big guns, sniffer dogs or police vehicles provides further motivation lol).
Can you tell I'm looking forward to it at all?
September goal: 110km. Run so far: 104.14km..... had to miss a run last week but should still make it!
Ok, I really wanna do this race now too!2 -
@Elise4270 I love this picture of her. She loves butter and knows enough to get in the sink while I’m eating my breakfast in the morning to lick the knife! She also
loves bacon bits I put in my scrambled eggs.
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@zeesparrow - So young! 😢 It was so nice that you ran you in her memory. {{HUGS}}
@Camaramandy648 - Welcome! Maybe you could run to/from the gym if it isn't too far from home?1 -
9.01: 4.5M Easy (4.5)
9.02: 4.5M Easy&Intervals (9)
9.03: 4.5M Easy (13.5)
9.04: Scheduled Rest Day
9.05: 4.5M Pace (18)
9.06: 8.5M Long (26.5)
9.07: Scheduled Rest Day
9.08: 5.0M Easy (31.5)
9.09: Skipped Intervals
9.10: 5.0M Easy (36.5)
9.11: 4.5M Easy&Intervals Monday Run (41)
9.12: 9.0M Long (50)
9.13: 4.5M Pace (54.5)
9.14: Scheduled AND NEEDED Rest Day
9.15: 5.0M Easy (59.5)
9.16: 5.0M Easy (64.5)
9.17: 5.0M Easy (69.5)
9.18: Scheduled Rest Day
9.19: 9.5M Long Run (79)
9.20: 5.0M Easy (84)
9.21: Scheduled Rest Day
9.22: 5.5M Easy (89.5)
9.24: 5.5M Medium (95)
9.25: 5.5M Easy (100.5)
Yesterday’s run was tough. My legs felt fatigued and I feel like I need a cut back week. But I leave for vacation in 1.5 weeks so I can cut my volume that week. Today was a nice easy walk. Tomorrow the temps will be in the mid 90s and I’m visiting my parents- their neighborhood has no shade so I gotta get up early and do it. Not looking forward to it. I think my plan added too much volume too quickly and I’m struggling to maintain it. Supposed to do 5.5M tomorrow and then 10 on Friday. I’m going to make myself do at least 3.5 but if it’s a real struggle I’ll stop so I can focus my energies on the 10 miles Friday.
Had a dream about this board last night. And some of you were mean to me in it. I can’t remember why but I think I was deserving of the meanness.7 -
I'm SO excited. I just signed up for a 5K in Frankfurt that I ran over 3 years ago. It was my first organized run in Germany and I had to take the train alone to do it, and walk among all these people ALONE to do it. I have social anxiety so for me this was HUGE. I put on most of my weight after moving to Germany 10 years ago, partially due to the fact that I was terrified to step outside my door because I felt like everyone was judging me and nobody approved of who I was. (Germans have a tendency to give strangers some very hard stares, even when I smiled their expression would rarely change so for me this was extremely unnerving.) Anyway, at the point that I did this run three years ago, I had been running for 6 months. I had signed up for a half marathon in the US (where I'm from) and I began my training in December 2015 at 205lbs. I was going from couch to half marathon. I knew there would be no way I could actually run the entire half marathon since I only had a few months to train for it. I was so out of shape that even walking, ANY distance was hard. But I signed up because my whole family was doing this run. It was at a location close to our hearts (Zion National Park) and I didn't want to miss out on the moment since I live thousands of miles away from them and miss out on almost every moment. So I started slowly but I also pushed myself hard. I did run/walk intervals. By the time the half marathon came in March I had dropped 23lbs and was at 182. Still too heavy to make running feel anything close to "easy", I was able to (slowly) jog most of it, only stopping to use the port a potties twice (I started the run with a full bladder because the starting port a potties were all sitting in mud and I didn't want to start the race with muddy shoes. So the lines were LONG at that first stop.) and I think once towards the end where I walked for a few minutes (the entire course was uphill). My time was an unimpressive 3 hours, but I was so proud of myself for doing it. It was a huge improvement from where I'd been just months before. So my next race was this 5K in Frankfurt in May. I had 10 weeks after the half marathon to train for it. But I also had another half marathon in June, so really I was mainly in training for this. But back to this 5K. It was so exhilarating. I loved the race shirt and it felt so good to be "brave" and do it all on my own. (My husband never goes anywhere with me so if I do anything, it's almost always alone.) I just checked and my time three years ago was 32:14. By then I had reached 165lbs. I felt so strong and good. As of today I am 139.4 lbs and I am feeling so much lighter and faster. This course started slightly downhill, ended uphill, but for the most part was a generally flat course. I can't wait to push myself to see if I'm able to beat my time. I hope the course is the same. Unfortunately I was unable to run in 2017 and 2018 due to some bad hips so running is once again relatively new to me again. I was only able to start running again this spring. I didn't think my hips would allow me to run another half marathon, but just last weekend I did it. I was so happy I could cry. So this 5k holds so much meaning for me. It reminds me of where I began and how far I've come. I hope my husband comes along to support me but even if he doesn't, I know I can do it. My half in in 7 days. The 5K is in 10 days. I'm so excited for both!17
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2.4 miles this morning with an 8lb hip belt and 4lb vest
Total: 69.5/806 -
@143tobe what a great story!2
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