September 2022 Monthly Running Challenge

martaindale

shanaber wrote: »

Question for the month...
What exercises or stretches do you do specifically to help your running?
Do you do them because of a previous injury or to maybe prevent an injury?

I do pretty basic warm-up exercises like toe and heel walks, big dynamic skips, walking front kicks (I’ve heard some call them soldiers) and some leg swings to arm up my hips. After I run I stretch the big stuff: quads, calves, hamstrings, IT band, glutes. I foam roll some but not as much as I used to. I haven’t had any real injuries but found that a dynamic warmu-up, even one as short as mine, makes my legs feel more prepared to start running and the stretching afterwards feels good.

martaindale

@scott6255 16 miles in those conditions is tough! Your fall glow-up is going to be great!

@marisap2010 I love that shirt!! I would wear the crap out of it on long runs!

@polskagirl01 I’m glad to see you enjoying running again even if your fitness isn’t where you want it to be. It will come, but in the meantime, it’s good to see you having fun.

martaindale

Sept total: 62.5/123 miles

9/1: 4 miles
9/2: 5 miles
9/4: 4.2 miles
9/5: 5 miles
9/6: 5.2 miles
9/7: 3.2 miles
9/8: 3 miles
9/9: 5.2 miles
9/12: 5 miles
9/14: 4.8 miles
9/15: 5 miles
9/16: 3 miles
9/17: 6.1 miles
9/18: 3.8 miles

Yesterday’s long run was pretty short, and I was happy for it as my legs were feeling kind of tired. I hit a nice long stretch of sprinklers in both directions and it was a decent run despite the heat.
Today, I ran on the treadmill so I could sleep in a little. I am working my way through Boston marathon 2022 with Tommy Rivs. He ran it with 30 second run/walk intervals as part of his return to running. I tried the intervals but they were too short and the constant speed changes were making my knee hurt. I think walk/run might be easier outside because you have more control over the transition between the two. On a treadmill, it’s pretty sudden. So, I overrode the program and set a steady, easy pace. It’s been a joy seeing all the runners cheering him on and welcoming him back. On today’s run, one guy yelled “We are the lucky ones” as he passed by (from Tommy’s IG post pre-race) and it really hit me. That’s my new running mantra. Even when it sucks, I get to run because I want to and I can. Sometimes it’s nice to get a little perspective.

rps67

polskagirl01 wrote: »

Seriously. Like if I can smell conditioner from down the hall outside the bathroom while you're showering, you're using too much!

It's so funny how this place is so different and yet reminds me so much of the small town I'm from in Pennsylvania.

1. Now I know what to yell when teenage son is showering!
2. Any chance you're from NE PA? I used to live in West Pittston and did some consulting work at the Polish National Union in Scranton! Also, nice job on the race!

tarun_yadavA

Good morning everyone!
Angry/'in a bad mood' Run. So a bit pacier than I woulda liked.
Got 7 in.

polskagirl01

rps67 wrote: »

polskagirl01 wrote: »

Seriously. Like if I can smell conditioner from down the hall outside the bathroom while you're showering, you're using too much!

It's so funny how this place is so different and yet reminds me so much of the small town I'm from in Pennsylvania.

1. Now I know what to yell when teenage son is showering!
2. Any chance you're from NE PA? I used to live in West Pittston and did some consulting work at the Polish National Union in Scranton! Also, nice job on the race!

1. Haha. I mean, sometimes just getting them to shower is a challenge. Then it's like a switch flips (they suddenly realize they stink?) and they're using all the soap at once.
2. Actually southwest PA. Somerset County (specifically just a few miles from Flight 93 memorial).

Now that I'm not signed up for any upcoming races 😱 I'm starting a strength program that should last 12-16 weeks and has a variety of exercises. It took me about 20 minutes today, but I had to modify or skip anything that put pressure on my wrist. So I did my weight machine routine and some stretching as well. Doesn't feel like I did anything, LOL. I guess that's good.

tarun_yadavA

Good morning everyone! Hope everyone's doing good
Got in 5!

martaindale

Sept total: 70.1/123 miles

9/1: 4 miles
9/2: 5 miles
9/4: 4.2 miles
9/5: 5 miles
9/6: 5.2 miles
9/7: 3.2 miles
9/8: 3 miles
9/9: 5.2 miles
9/12: 5 miles
9/14: 4.8 miles
9/15: 5 miles
9/16: 3 miles
9/17: 6.1 miles
9/18: 3.8 miles
9/19: 7.6 miles

First speed work in several months - 12 x 400m repeats. Since I couldn’t fit it in before work, I was on the treadmill. Wow, that was hard! I haven’t pushed that fast since April. The plus side is that the treadmill holds the pace and forces you to finish without a fade but it definitely feels faster than similar paces outside. The recovery intervals got slower as I went because my HR needed to come down more. Despite a good stretch, roll, hydrate session afterwards I am still feeling the fatigue and a little soreness today. Not running today so I’ll make sure to stretch and roll again in preparation for Wednesday.

katharmonic

Thanks @shanaber. I remembered your shoulder issues. I hope PT will take care of things, but the PA was saying that surgery could be an option for even a smaller tear with good results before it gets worse. I'm curious what the PT and the ortho doc will say. Now that I'm more aware of trying not to irritate it, I feel like it's not hurting so much already, but like you I don't want to lose range of motion.

Let's see, I ran 3.5 or so on Sunday, and just 1.5 yesterday, probably none today. I'm finding not filling in my spreadsheet to be freeing right now so my numbers and times are out there, but I don't track them or worry about them right now.

I am away for work the rest of this week so I will pack some running clothes but not sure what I'll have time to do.

Scott6255

@martaindale nice job on the speed work. I also did a treadmill speed workout today. 6x0.5 mi with WU/CD. The speed sessions actually felt easier as they went .

polskagirl01

Since we invited the guys, running club actually had 11 people meet up at the track last night 😃. I took it pretty easy, ran some, and walked some, depending on who I wanted to chat with. It was nice. Not my typical track workout, but I wasn't feeling up to anything strenuous. This time, my son came along, and did actually do some running, which was great to see.

Today I went for a short run outside, then did my strength workout (Day 2) and the weight machine while I was at it. It's kind of cold and rainy, but we're not starting the furnace yet because no one can afford it this year 🤣

Mud and corn fields

tarun_yadavA

Good morning all.
Today's 5.

Teresa502

Good morning/evening! Busy with work and life but I finally found some time to catch up here and gave lots of likes, hugs and inspirings because you all do inspire me! Each and every single one of you! Since last check-in, I hiked almost 15 miles on the AT on Saturday - It was a beautiful day to be in the woods; Rest day on Sunday; 5.15 miles on Monday; strength training on Tuesday; and 5.21 miles this morning.

Question of the month: I really, really suck at stretching. Usually absolutely none before my run unless I'm the first one to the parking lot and have a couple of minutes before the others show up. Afterwards I do take a couple of minutes for general stretching. I usually only foam roll when something is tight, achy, or sore.

martaindale

Sept total: 76.6/123 miles

9/1: 4 miles
9/2: 5 miles
9/4: 4.2 miles
9/5: 5 miles
9/6: 5.2 miles
9/7: 3.2 miles
9/8: 3 miles
9/9: 5.2 miles
9/12: 5 miles
9/14: 4.8 miles
9/15: 5 miles
9/16: 3 miles
9/17: 6.1 miles
9/18: 3.8 miles
9/19: 7.6 miles
9/21: 6.5 miles

This one was brutal. The schedule was 5 mi at marathon pace with a 1 mi WU and 1 mi CD. It was hot and I made it worse by getting out about 45 minutes later than intended. By the time I headed out it was about 80 F (T+D around 150). I knew this workout was going to blow up, just not when. I probably should have adjusted the pace targets for the conditions but I didn’t. Partly, I wanted to see if I could hit my marathon pace. I haven’t done pace specific runs since April so this week is a lot of relearning how paces feel and getting used to actually using my watch during a run. So, I had no idea how long I would last at a harder effort, but wanted to try.

After my warm up mile, I ticked up the pace a little and tried to find a groove. First mile, 6 seconds fast. Not bad! Pulled the reins a little and the second and third miles were 3 seconds slow. Even better! By mile 3.5 I was hurting. My HR was so high, like upper 170’s, mostly due to the heat. I backed off a little to let my HR come down and was 26 seconds slower than target. At that point, I knew I was done. I took the next mile and a half as my cooldown, eliminated a turn to cut the run short, and took a few walk breaks. This was really hard. It’s been a while since I have had such a painful workout. Lots of hydration today and a good stretch.

This workout repeats 3 more times so I will get a chance to improve. Next week conditions look waaaay better, about 10 degrees cooler and I will aim to get out on time.

tarun_yadavA

Good morning all 😊
Got in 5 this morning

martaindale

Sept total: 80.7/123 miles

9/1: 4 miles
9/2: 5 miles
9/4: 4.2 miles
9/5: 5 miles
9/6: 5.2 miles
9/7: 3.2 miles
9/8: 3 miles
9/9: 5.2 miles
9/12: 5 miles
9/14: 4.8 miles
9/15: 5 miles
9/16: 3 miles
9/17: 6.1 miles
9/18: 3.8 miles
9/19: 7.6 miles
9/21: 6.5 miles
9/22: 4.1 miles

Recovery miles on the trail. Something super cool happened this morning! As I was running down the trail, a big owl flew across the path about 6 ft in front of my face! I have never seen an owl that close in the wild. It even had its head turned like it was watching me as it swooped by. My trail friend was just ahead and when we met he asked if that was an owl and said it looked like it was about to attack me from his angle! 😄😄

Scott6255

Cool about the owl @martaindale! I've never seen one out in the wild while running.

Logging two treadmill runs. Yesterday was 6 miles, today was 5. Busy because I got a call from my twin brother's boss at Delta airlines last night. He asked if I could get to Atlanta tomorrow because my brother is going to be receiving the highest award given to anyone at the company and he wants to fly me out there for the ceremony. So I've been scrambling to get things rearranged and get ready to go. Good news is it will be about 30F cooler there than here this weekend. So hope to get a couple runs in with him 😁

kgirlhart

September Goal: 100 Miles

9/1: 6.02 miles
9/2: 2.11 miles
9/4: 10.02 miles
9/6: 5.31 miles
9/7: 5.33 miles
9/8: 5.41 miles
9/11: 11.02 miles
9/12: 2.02 miles
9/13: 5.51 miles
9/14: 5.52 miles
9/16: 5.51 miles
9/17: 2.03 miles
9/19: 5.51 miles
9/20: 5.54 miles
9/21: 6.02 miles

82.88/100 miles completed for September

I didn't get a chance to update this weekend. We went to visit our son and his girlfriend in Denton. I ran 2 miles on Saturday before we left. It was hot. There was a dog a couple of blocks from my house who was out of his fence. I skipped my long run on Sunday, but I did walk a mile at the park when we got home for my mile a day streak. It was 97°F but I knew if I waited until later I wouldn't want to get out.

While it was fun to see our son, it was kind of a disappointing trip. We planned to go to a shooting range in Lewisville which is about 20 miles from my son. We got there and paid for our lane rental and the power went out so we didn't get to shoot. They still didn't have the ventilation system up the next day, so we will have to go back another time. They did say they will honor our receipt for the lane rental and they gave us each 2 free lane rentals. But it is 2 hours away from us so we aren't sure when we will get to go back.

Monday morning I ran 5.5 miles. It wasn't a bad run. The dog down the street was still out. He barked at me and ran towards me, but he stayed in his yard. I understand that sometimes dogs get out, but I don't think these people are good dog people. I have seen them outside before and they never seem to interact with their dogs.

Tuesdsy morning I ran 5.5 miles again. It was hot again. It seemed like we were going to get some cooler weather, but summer just keeps hanging on. I didn't see the neighbor's dog on my way out, but he was there on my way back.

Yesterday I ran 6 miles. It was an uneventful run, but nice. I decided to take today as a rest day and run tomorrow instead. I had to go in for a mammogram today and also get blood work (just part of my yearly well woman exam). But since I needed to be fasting for the blood work and I had run on Monday it seemed like Thursday would be a better rest day than Friday. So I just walked one mile today for the streak and plan to run in the morning.

tarun_yadavA

Good Morning everybody!
Happy Friday! Today's 5.

eleanorhawkins

@tarun_yadavA lol your gentle pace is still way faster than my race pace!
@martaindale so cool about the owl! I scared one into flight early one morning this summer and it flew down low in front of me for a while before making what I took to be an exasperated noise and headed for the hills. I clearly got in the way of its plans.
@Scott6255 that's awesome about your brother!

I'm sure I've missed lots of things to comment on, I speed read, like and hug but life is pretty crazy atm, lots of travel, mini-me just started back at school (loads of drama and stress as she decided to change subjects halfway through sixth form), and of course, there's my 'not-quite-a-marathon' training.
Peak week (inc that dreaded 20 miler) next week, and today, while messing up what was supposed to be a shorter long run (just 14 miles, whoever would have thought I would come to say just and 14 miles in the same sentence?) by adding in random kilometres at HM pace and running up the big hill 5 times, I came up with a horrific plan for that 20 miler... In an attempt to be more race specific, as from what I can tell on the elevation graphs there are 11 hills and none of them are very long (steep may well be another matter), rather than just going up the mountain for 10 miles and then turning around and coming back down I am going to do a similar run to today's, but instead of doing 5 x 500m up the big hill and back down again, I plan to do 15 x 500m up the big hill and back down again. I may die of boredom or exhaustion, and my legs may fall off, but it should be pretty damn good preparation for race day. And then... taper time.
In the meantime, I've consciously decided not to log or even worry about the crazy amounts of food I'm inhaling. As I lost a couple of kilos with my gastritis issues and was left pretty weak and feeble I needed to start getting some fuel back on board. I've regained about 1 kilo I think, and am feeling a little bloated, so will be trying not to go too crazy, but restricting food is probably the last thing I need to do right now. Trouble is, I am SO rungry! Now I understand why everyone told me they gained weight during marathon training. I thought I was going to be the odd one out on that, but with a month to go I may still end up joining that club lol.