September 2015 Running Challenge

4 mile easy run today. It's interesting noting the added difficulty in keeping my pace down the day after a tempo, steady run or fartleks. Just a few weeks ago in my base building phase when doing high mileage at easy pace I had an easy time doing 6 to 8 mile easy pace runs the next day after a 12 miler (also done at easy pace). The problem now is just that I start out a little bit fast on my easy runs. It feels like the right pace, but isn't, and I have to really be careful on that last mile or two to avoid running too hot. I'll adapt soon, I'm sure. All that time this summer running at this pace and it is so easily forgotten with just a simple tempo run.

9/1 - 6 mile steady run (6 total)
9/2 - 4 mile easy run (10 total)

Goal 166 miles

9/1: Rest
9/2: 7 miles

Lots of shuffling around of runs this week! Had to accommodate the Izzard show last night, and then working in a trip to DC to visit a friend this weekend. And somehow tomorrow is Thursday already! Where did the week go?!

7/200

edwinsuebzon wrote: »

http://tickers.TickerFactory.com/ezt/t/wKOdLqc/exercise.png

1-rest
2-5.03

5.03/80+

Snakey run. Water snake and a grass snake. Good run-ish.. Pace aint so hot. But definitely feeling stronger with each run.

runwithtoppa wrote: »

NEWBIE!
I started running in early August, and my goal at the moment is to run a non stop mile!
Instead of trying to aim for X amount of miles for Sept, I'd like to keep a log of my daily non stop distances. And aim for 15 runs (I run every other day) and get as close to 15 miles as I can

2/9 - 0.70 mile

Welcome to the group :-)

01/9 12 miles
02/9 12 miles
03/9 10k

tot 49km / 400km

fast 10k today, first mile was very tired, then improved a lot

lots of cows on the fields (still sleeping) - they made me laugh as they are really curious

tomorrow will go to my other favourite park, hope it won't be too dark

not long now before I'll need to find alternative routes due to dark, will end up prob to run in the town

looking forward to saturday, I desperately need new shoes

Hi, I'm starting a little late - hope that's okay. I'm actually not going to start until Monday, but my goal for Sept 7-30 is 40 miles. I ran a half-marathon last December and then I stopped running for a while, but I'm ready to get back into it

01/09 - 4.52 km
02/09 - 3.04 km - A nice evening run
03/09 - 4.56 km - Lunchtime run but without my run buddy :-(

another 3.5 miles for me today, 7 in total. cant wait to get my garmin forerunner next week :-)

9/1 - 3.5 miles - way too many pushes on the snooze this morning!
9/2 - rest day walked the doggie instead
9/3 - 5.1 miles

8.6 of 120 miles



Felt good this morning, but at mile 3 I remembered I was going to try to do my long run tomorrow since I took the day off from work. Summer is back in Alabama, 74 and 96% humidity at 5:30 this morning. Had to add my favorite picture.



@runwithtoppa .7 non stop is awesome, I like the idea of tracking your non stop distance.
@cancersurvivor2014 12 min mile to 11 min mile is huge - congrats
@aresende90 your dog is adorable. The big running store here sponsors pub runs but I've never gone, I might need to try it out
@whatmerunning I'm laughing hysterically at your ticker!! Since I've moved down here I've turned into a MAJOR college football fan if my team isn't on I'll watch any team play. I've always been a big football fan but more of the NFL. Since I can rarely see my Giants down here, and I refuse to watch the Titans, I can sit all day on Saturday watching college games. High school too, I never went to single HS game when I was in HS but go all the time now Go figure!
@abakan you will develop a love hate relationship with your foam roller
@elise4270 SNAKES!!! no thank you
@7lenny7 so you basically ran from one day to another, nice
@acsl3 welcome
@jennifer8348683 beautiful picture

September goal: 35 miles

9/1 - 3.1 miles
9/2 - strength day, no run today
9/3 - 2 miles

September: 5.1 of 35 miles

@Jennifer8348683 - beautiful picture!

snha wrote: »

I am so happy I joined these challenges. This group is awesome and watching your amazing results (and the good spirit behind them) definitely pushes me forward.

Newbie Question: I see many of you run daily and sometimes even twice in a day. I always thought I should alternate by running one day and resting the next. Do I (does the body) need a rest day after each day of running? From the patterns here, it seems many of you take one day of rest a week, but not every other day. Any words of wisdom?

@snha, I'm a new runner myself, having started 4 months ago, but I can tell you what worked for me.

In the beginning, I was running every other day. I definitely needed a recovery day after each and every run, even though my mileage wasn't that great. My body just wasn't used to running and the recovery was required to allow it to adapt to my new activity. In my first 7 weeks I only ran 3 or 4 days per week. I then ran 4 or 5 days per week for 7 weeks, and now only for the last 2 weeks have I run 5 or 6 days per week.

I encourage you to start SLOWLY. If you're enjoying it, it will be hard, but from my experience with two separate bouts with nagging injuries which caused me to reduce my running, it's the right thing to do. When you do start increasing your frequency, don't have a big bump in total mileage. For instance...

Let's say I'm running 3 miles three days per week and I want to add a 4th day. Instead of adding a 3 mile run on the 4th day (which is a 33% increase in your weekly mileage), drop the two back to back days to 2 miles each so now I'm running 3+3+2+2 = 10 miles, which is just an 11% increase. Perhaps the next week I'd bring one of the 2 mile runs up to 3 miles if my body handles the increase well (Weekly total now at 11 miles). The next week I might add another mile so they're all 3 mile runs. Rather than add even more mileage the following week, I might hold the total for a week to make sure my body is catching up to the increase in weekly distance.

The key thing is to listen to your body. I feel general aches every day from my running, but it's an all over, "good" kind of ache. If I feel a pain that I can point to and say, "it hurts right here", that tells me I may have overdone it and need to back off a bit.

My body has always been able to recover, adapt, and heal quickly and I'll admit I have exceed the conventional wisdom for distance increase, but I have listened to my body and backed off when needed. It's what worked for me.

Great question, btw!

1/9/15 - 2 miles
3/9/15 - 2 miles





the last half a mile started with a flat out sprint when an angry off leash pitbull decided he didnt want me there, owner didnt give a monkeys and i ended up sprinting in a semi circle across the grass trying to get away lol

Missed a couple days and had to read 6 pages to catch up! Yay us!

9/1 - rest day
9/2 - 5.2 miles treadmill "hill" workout with HM training group
9/3 - 4.5 miles around the 'hood...heat and humidity is back 74° and sticky at 5:30 a.m.



Welcome to all the "new" runners here! Glad to have you and hope you enjoy hanging out as much as I do.

@Jennifer8348683 - beautiful! Where are you?