September 2015 Running Challenge

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  • GenoPrice
    GenoPrice Posts: 477 Member
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    5 mile hill repeats this morning

  • juliet3455
    juliet3455 Posts: 3,015 Member
    edited September 2015
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    A very late run. Left the house at 9:20pm - Very Dark - Didn't realize how many small elevation ripples there were on my normal Riverside Running track. They really show up under the Led Headlamp - on the old pavement and gravel trails. On the new Shiny Black pavement - they don't showup at all - but I sure felt them when I stumbled because my foot landed higher or loaner than I was expecting. 5.7 km at a very slow/cautious 38:12.

    9/1 - 0 - 0 - 140 km goal
    9/3 - 6 km - 6 - 134 km to go
    9/4 - 6 km - 12 - 128 km to go
    9/7 - 7.4 km - 19.4 - 120.6 km to go
    9/12 - 11.4 km - 30.8 - 109.2 km to go
    9/13 - 6.5 km - 37.3 - 102.7 km to go
    9/14 - 6.8 km - 44.1 - 95.9 km to go
    9/16 - 8.2 km - 52.3 - 87.7 km to go
    9/18 - 10 km - 62.3 - 77.7 km to go
    9/19 - 6.8 km - 69.1 - 70.9 km to go
    9/20 – 17 km – 86.1 – 53.9 km to go
    9/22 - 10.5 km – 96.6 – 43.4 km to go
    9/23 – 5.5 km – 102.1 – 37.9 km to go
    9/24 – 5.7 km – 107.8 – 32.4 km to go

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    Trying to get tomorrow off work, stumbled onto a Rocks, Roots and Ruts 5,10 or 16 km Race. Bush running with Hills and Deeep Holes made by ATV's and 4x4 trucks with big tires. Can you say Mud Run with Hills. Just sounds like Stupid Fun. Race starts at 6:00 and cutoff is 7:30 due to Darkness.
  • Ohhim
    Ohhim Posts: 1,142 Member
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    4 very easy miles late tonight. Loaded a test workout on the new watch (30 minute easy zone 1, then cooldown) and had a hard time maintaining a 12:30 pace before the watch started beeping at me telling me I was going too fast. I may need to tweak the watch heart rate zone ranges although it was still pretty hot & humid out for my run.

    9/1 - 5 easy miles
    9/2 - 6 miles total (1.5 run + 4.5 run)
    9/3 - 11 miles total (1.5 run + 4 run + 5.5 run)
    9/6 - 6 miles
    9/7 - 5.5 miles
    9/9 - 5 miles
    9/10 - 8 miles
    9/11 - 8 miles
    9/12 - 4 miles (7 x 1/3 mile repeats w. 2 minute recovery jog at 6 min/mile pace)
    9/13 - 12 miles
    9/14 - 8 miles
    9/16 - 9.5 miles
    9/17 - 7 miles
    9/18 - 5 miles
    9/20 - 4 miles
    9/21 - 4 miles (tempo run watch test)
    9/23 - 4 miles
    9/24 - 4 miles

    Total: 116 miles, 2 speedwork session
    Goal: 150 miles, 5 speedwork sessions
    Remaining: 34 miles, 3 speedwork sessions
  • mwyvr
    mwyvr Posts: 1,883 Member
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    @dawniemate Where in the world am I? West coast of Canada, Vancouver BC
    @karllundy "cough" LOL very nice not to hear " you should lose weight " ! Congrats!
    @7lenny7 Same story here on bright colours, I used to run in navy and black. Now bright lime is my fav shirt colour (that Nike drifit shirt also seems to cause me less/no nipple chafing - for the win!) Being visible is a good thing, especially in these darker fall/winter months in the Northern Hemisphere.
    5042-345_VOL00_view1_390x390.jpg

    @snha A race with beer at the end? My kind of race!

    Took a couple days off due giving blood. When I wasn't fit and wasn't doing much, I didn't feel the loss of a pint+, but now that I'm pretty active, I certainly do feel it. Note to self, plan races around donations. Or vice versa.

    Question for anyone: I'm looking for an interesting marathon training program that isn't a first marathon program (I know I can do that already) but has some focus on speed development. I want to push myself some and use that work to lay the ground work for a faster half and full marathon outcome and support my plans to do trail races ranging from 25 to 50km.

    Aside from some unplanned downtime I've been running 60 - 90km a week since June without issues. I can do more. I can do less too. :smile:

    Any thoughts?

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    +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+
Month to date:		201.83 km
Goal:			322 km / 200 miles (62% completed)
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Sep 24 14.50 km Leg speed development w/ LHR run
Sep 23 -----    No run, still feeling it
Sep 22 -----    No run, blood donation day
Sep 21 13.00 km Lake run + misc
Sep 20 33.15 km First 20 miler since I started running last fall
Sep 19 16.28 km First rainy run of the "fall"
Sep 18 -----    Rest day, GTD day
Sep 17 14.81 km Midnight run down to zee seawall in the vazees
Sep 16 10.05 km Pickin' up pace on trail run around the lake
Sep 15 11.93 km Easy pace, river run and a few laps with soccer team at track
Sep 14 -----    Rest day
Sep 13 12.86 km Up up up trail run
Sep 12 15.04 km MAF HR, somewhat hilly, felt good
Sep 11 07.63 km Recovery run / Date run in the forest
Sep 10 10.99 km Dead flat run around seawall
Sep 09 -----    Rest day
Sep 08 04.68 km Pushing it on the track 3x1km. I hate the track.
Sep 07 07.82 km Exploring a different trail to the dog beach
Sep 06 21.21 km Running gentle hills around the lake, felt great save for blisters
Sep 05 -----    Life break, coaching soccer 
Sep 04 07.90 km UBC forest - Date Run Friday!
Sep 03 -----    More of same
Sep 02 -----    More of same
Sep 01 -----    Life break, running an evacuation centre
  • Ohhim
    Ohhim Posts: 1,142 Member
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    @mwyvr - I do about half my runs in drifit shirts. Absolutely can't beat them for ventilation, and the other reason you cited above. Most of my remaining running shirt wardrobe is Asics' core line as I got one as a race shirt, and thought it did an outstanding job of wicking sweat (and can snag for about $7-$10/shirt). Last marathon plan for me was Hal Higdon's Intermediate 2 (used for my 3rd marathon), but I've been plotting out one based on Jack Daniel's latest (3rd) runners formula book for my next one (which includes 2 more challenging quality days along with lots of base mileage).
  • shanaber
    shanaber Posts: 6,391 Member
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    I have been missing this group - things are just too busy and too stressful and I am not getting to run as much as I need too! I haven't read through all the posts but I will try to over the weekend. Maybe while watching football on Sunday!
    @dawniemate - I live in So California not far from Angel baseball stadium and Disneyland. Grew up in Idaho hiking and backpacking that beautiful back country! Also my Grandmother and her family were from Manchester.
    @runtimer - love the Run your Butt off to Work day! They should have that everywhere!
    @JoRocka, @Stoshew71 and @skippygirlsmom - love the NJ discussion! The Princeton area is beautiful, I was hoping my daughter might go to college there but she picked a school closer to home. And yes @Stoshew71 there are some of us (not from NJ) who do know what a Toll Plaza on the Parkway is or even a jug handle (hate those)!

    Date.......Miles......Total
    09/01.....7.21.......7.21 - + Strength Training
    09/02.....0.00.......7.21 - Much needed rest day
    09/03.....6.10.....13.31 - + Strength Training
    09/04.....4.38.....17.69
    09/05.....9.38.....27.07
    09/06.....2.00.....29.07 - Dog Beach Sunday
    09/07.....5.04.....34.11 - Too hot to be running!
    09/08.....5.14.....39.25 - + Strength Training
    09/09.....0.00.....39.25
    09/10.....5.09.....44.34 - + Strength Training
    09/11.....0.00.....44.34 - Too much work and too hot!
    09/12...14.00.....58.34
    09/13.....2.00.....60.34 - Dog Beach Sunday
    09/14.....4.46.....64.80 - + Agility
    09/15.....5.55.....70.35 - + Strength Training
    09/16.....0.00.....70.35
    09/17.....7.42.....77.77 - just noticed all the 7s today...hmmm wish I was in Vegas or near a casino :)
    09/18.....0.00.....77.77 - all day waiting at the hospital
    09/19...10.32.....88.09 - more time at the hospital and a trip to the ER
    09/20.....4.38.....92.47 - Hot!
    09/21.....0.00.....92.47 - Dog Beach Monday + Agility
    09/22.....6.32.....98.79 - Hot!
    09/23.....0.00.....98.79
    09/24.....5.30...104.09 - Still Hot! + Strength Training

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  • patrikc333
    patrikc333 Posts: 436 Member
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    01/9 12 miles
    02/9 12 miles
    03/9 10k
    04/9 12 miles
    05/9 10k
    06/9 34.1k
    07/9 10k
    08/9 20k
    09/9 20k
    10/9 10k
    11/9 20k
    12/9 10k
    13/9 39.1k
    14/9 10k
    15/9 20.1k
    16/9 20.4k
    17/9 10k
    18/9 20.4k
    19/9 10k
    20/9 42.5k
    21/9 10k
    22/9 20.2k
    23/9 20.4k
    24/9 10k
    25/9 20.5k

    460km/500

    i'm stubborn and despite what I wrote last week I went back to the park - this time I didn't go into a bush :smile:

    could clearly see the Ursa Major and the North Star, and having a big park just for me was really nice - lots of rabbits (that I kept scaring - evil laugh :naughty: )!

    sadly yesterday it came out on the news that in august a runner was raped near that park at around 630-7am, and that made me a bit uncomfortable, but luckily this thought disappeared as I hit a couple of short hills (that kill me, I hate them)

    dad is coming to visit me this weekend, so hope to spend good time and that 5oclock today comes quickly

    I'd prefer to run a marathon with 20 stones hanging on my back than sitting in this office for 8.30h

    officially retired my ravenna 5, will miss them
  • ewrook
    ewrook Posts: 90 Member
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    30 mile goal

    9/2/ 1.8
    9/4 1.5
    9/6 3.7
    9/8 2
    9/10 2.2
    9/12 2
    9/14 3.5
    9/16 2.0
    9/18 2.1
    9/20 2.5
    9/22 2.5
    9/24 2.5

    .7 miles to go!
  • ddmom0811
    ddmom0811 Posts: 1,878 Member
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    9/1 - 5.25 miles
    9/2 - 3.55 miles
    9/3 - strength training + cycling class
    9/4 - rest
    9/5 - 34 mile bike ride
    9/6 - 12.82 mile run.
    9/7 - 36 mile bike ride
    9/8 - rest
    9/9 - 5.06 miles + strength training
    9/10 - cycling class
    9/11 - 6.02 miles + strength training
    9/12 - 34 mile bike ride
    9/13 - 62 mile bike ride
    9/14 - rest day.
    9/15 - 3.3 miles. + cycling class after work.
    9/16 - 11.03 miles + strength training
    9/17 - cycle class
    9/18 - 3.5 miles - trainer cancelled
    9/19 - 34 mile bike ride
    9/20 - 40 mile bike ride
    9/21 - rest day … I keep telling myself… rest is when you make improvements.
    9/22 - 3.65 miles + cycling class
    9/23 - 4.08 miles + strength training
    9/24 - cycling class
    9/25 - 4 miles + strength training


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    Excellent first time race advice. My first HM is next Sunday so even though I've done 15K, and 5Ks, it feels like my first race. Starting my tapering from running, but will still be biking this weekend and a few other workouts.

    @patrikc333 - that's terrible about the news in the park. I see rabbits by my house many mornings. There are palm trees in my neighbors yard that drop these orange things that the bunnies love. I always feel bad when I run between the momma rabbit and babies and the babies think I'm chasing them. They keep hopping faster away running in front of me. I always tell them "go back to your momma!" but they don't listen so I have to veer away to get them to stop hopping.
    @shanaber - sorry life has been so stressful. Your mileage is still amazing even with having a lot going on. :smile:
    @ohhim - I have a new HRM (didn't have one for the last year because it was distracting me too much) - it's a Wahoo that I got to go with my Cateye bike computer. So I'm wearing it running and it says that I am in the maximum 25% of the time and the anaerobic 35% of the time and the aerobic only 20%. I know those ranges can't be correct because I can talk/sing during that time. Last night at my cycling training my heart rate was way over anything I hit running (170) and then there was no way I could talk. So I need to read up on it and figure out what the heck I'm doing.

  • smithie092015
    smithie092015 Posts: 56 Member
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    9.2: 1.25
    9.3: 4.1
    9.4: 2.4
    9.8: 4.3
    9.10: 5.25
    9.12: 6.1
    9.13: 2.75
    9.15: 5.3
    9.17: 4.5
    9.20: 8
    9.21: 1.25
    9.22: 5.1
    9.23: 2
    9.24: 4.1

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  • kristinegift
    kristinegift Posts: 2,406 Member
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    mwyvr wrote: »

    Question for anyone: I'm looking for an interesting marathon training program that isn't a first marathon program (I know I can do that already) but has some focus on speed development. I want to push myself some and use that work to lay the ground work for a faster half and full marathon outcome and support my plans to do trail races ranging from 25 to 50km.

    Aside from some unplanned downtime I've been running 60 - 90km a week since June without issues. I can do more. I can do less too. :smile:

    Any thoughts?

    Maybe check out the intermediate or advanced Hal Higdon plans? I based my schedule on the advance HH. But to be fair, I pretty much totally made up my own schedule this go-around. I didn't want to start a plan with my LRs being back to 8-10 miles because that's what my midweek runs are. So I'm not a ton of help in pointing you to the right direction. I mostly just browsed other plans and designed my own so I could keep my mileage between 45 and 60 mpw and adjust for my schedule and the types of workouts I wanted to incorporate, so maybe you could do the same?
  • unrelentingminx
    unrelentingminx Posts: 231 Member
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    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 :-(
    04/09 - Rest
    05/09 - Rest
    06/09 - 6.07 km - Lovely evening run
    07/09 - 2.04 km - Quick blast on the treadmill to finish my strength training session
    08/09 - 4.56 km - My run buddy pushed me hard today but I did get a new PB having cut off over a minute since last week :smile:
    09/09 - Rest day for me today.
    10/09 - 9.02 km - New distance PB and was amazed I got round without stopping!
    11/09 - Rest day while I re-learn to walk.
    12/09 - Unplanned rest day since the OH had to go to A&E after getting bitten by a dog.
    13/09 - Rest day. No motivation to run having only gotten home from A&E at 3.30am
    14/09 - 1.5 km to finish off my gym session. Getting a new gym plan next week so may not be able to manage much running at the end of each session, for the first couple of weeks anyway.
    15/09 - BAM! Just met and exceeded my monthly target with a 5.28 km lunchtime run :smile:
    16/09 - Rest day
    17/09 - Fairly speedy 3.85 km
    18/09 - Rest day
    19/09 - Rest day
    20/09 - Rest day
    21/09 - 1 km to finish off my gym session
    22/09 - Rest day
    23/09 - Rest-ish. Got my new gym programme tonight so tried out some of the new exercises but not a full workout.
    24/09 - First time through the entire of my new gym programme. Ouch!
    25/09 - 3.10 km at a fair pace to shake off some of the aches from yesterday's workout.

    exercise.png


  • juliet3455
    juliet3455 Posts: 3,015 Member
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    mwyvr wrote: »
    @7lenny7 Same story here on bright colours, I used to run in navy and black. Now bright lime is my fav shirt colour (that Nike drifit shirt also seems to cause me less/no nipple chafing - for the win!) Being visible is a good thing, especially in these darker fall/winter months in the Northern Hemisphere.
    5042-345_VOL00_view1_390x390.jpg
    I have a similar collection of Bright ( Highway Construction Worker ) Fluorescent tops. The most important thing for me in any top is the NO NIPPLE CHAFFING. Now If I could just find some Legging tights that were offered in something other than Henry Ford Black. Even if they had more piping on them to make them glow as you run. Time for a pre-winter Road Trip for some Runner Specific Shopping.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited September 2015
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    mwyvr wrote: »


    Question for anyone: I'm looking for an interesting marathon training program that isn't a first marathon program (I know I can do that already) but has some focus on speed development. I want to push myself some and use that work to lay the ground work for a faster half and full marathon outcome and support my plans to do trail races ranging from 25 to 50km.

    Aside from some unplanned downtime I've been running 60 - 90km a week since June without issues. I can do more. I can do less too. :smile:

    Any thoughts?

    There hasn't been a plan out there that I like. I am not a big fan of established plans. I just build up my mileage to around 60 miles/week and a long run of 20 miles. I then added various tempo runs 2 days a week and a medium sized long run with hills on Monday. Filled in the rest of the week with recovery runs. I am hoping that will be enough for my marathon in December. I am worried that I won't hit my goal to BQ for 2017 but at the same time confident that my training will get me there. We will see. I am declaring today a rest day since I am starting a cut back week that I desperate need. I can feel it in my body. Plus my wife has The Color Run tommorow, so I will only go 13 miles tommorow morning. Anyway, this is what a typical week looks like to me lately:

    Monday: 10.5 miles easy pace with hills
    Tuesday: 10 miles (2 miles w/u, 3 miles at tempo, 1 mi recovery, 1 mile hard, 2 miles with 6x 30 sec strides (or pick-ups) inserted, 1 mi c/d) Some hills are on this course
    Wednesday: 6.5 miles Recovery Run
    Thursday: 10 miles (similar to Tuesday) This course is very flat
    Friday: 6.5 miles Recovery Run
    Satuday: 18-20 mi Long Run
    Sunday: REST DAY

    You can look at my stuff on strava.



  • JoRocka
    JoRocka Posts: 17,525 Member
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    kristinegift wrote: »
    JoRocka wrote: »
    kristinegift wrote: »
    Garmin tells me that the route I planned today -- which I thought would be some fun rolling hills -- was actually 1027 feet elevation gain (and 1056 lost, so yay net downhill!). If that's not an error with my data, then holy moly, I found all the moutains of Princeton! ;) Got another 6.4 or so this evening with my running group before a pizza & beer night with my department, so guess who is going to eat EVERYTHING?

    SPILL THE SECRETS!!!! I've been either hitting washington crossing or the alexander canal path and running flat for 3/4 of the run- then running a mile out (turn right up to the station) and then run back to the car- it's like running hills. it's like hills. LOL

    Lol, I ran up Harrison (which sprouts off the canal path past Alexander), up Bunn and then down Mt Lucas road. I am pretty certain the data is just wrong; there's no way there was more elevation gain on my 10 miler than on Sunday's 20, and I run those roads all the time (usually not those two together though) and get an elevation gain of maybe 300-350 feet. But there are some pretty good hills in Princeton if you look for them! I've become a glutton for punishment and have started seeking them out ;)

    I'm a weirdo- I drive past mountains and go "I wonder how long it would take me to run up that" having grown up in the mountains of CA- I find running the flat to be dull- so I can totally understand. I will check it out some more!

  • JoRocka
    JoRocka Posts: 17,525 Member
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    9.1.15... 3.04...26:30- late 10 PM run
    9.2.15... 5.27.... 48 minutes: Woke up a little late- wanted to hit the road around 5:15- left at like 5:35- oh well- was worried about time due to it being the first five miler- I did okay - 48 minutes roughly- super busy yesterday didn't get a chance to update
    9.3.15... 3 miles- 27- super slow- stiff and heavy
    9.6.15- 3.02.... 28:56- I went ahead and shuffled my runs- workshop was to important to stress over a 9 miler and then the workshop. So Sunday- I did an easy 7:30 AM easy 3 miler- way more hilly than expecting- but no worries!
    9.8.15- 8.98 @ 1:34- this was rough- it was hot and humid- It was a chips and salsa left over sprint to unlock the door and straight to the toilet. Another sweaty toilet seat end to my run!!!
    9.11.15... 6.39... 55:16 felt really solid today- very disappointed I ran out of time!
    9.13.15..... 10.17.... 1.31.13- longest run of the training- mostly felt good- was VERY pleased with my first 4- a stead 8 and change landing me at 34.5 minutes- which made me happy. I ran 8 miles on the flat canal dirt path and two miles on asphalt side walk- 1 mile straight up through Princeton- and you can see on my split the last mile was down hill and quick. I didn't puke- and I didn't crap myself so WINNING!
    9.15.15... 3.06... 27 min- Sloppy night run- I really felt like I was just tired and my form was working against me- never the less- DONE SIR DONE. now- I better get up early to run my 5 tomorrow- or I'm gonna be super cranky pants about that!
    9.16.15.... 5.3... 47... rough- not recovering well and not getting enough sleep. but got it done- woke up hella late- so I'm behind- but here we go- down hill in the week! WOOT
    9.17.15... 3.17...26.30 minutes- I started out quick- like it felt like a 25 min or lower type run- but alas- not so much. didn't help my hair was falling out and I tried to tie it back up- but no luck- just broke so I lost a good 15-30 seconds fussing with that. Oh well. I was hella late from work today- so I ran from 5:30-5:55ish and then raced to the gym and lifted- then off to dance class. Definitely feeling the work the chiro/pt did on my glutes/IT bands- was just what I needed-but definitely feeling it- one more mile run- one mile closer to the half!!
    Womp womp
    9.19.15 (or 20th) bust. I opted to stay home- I had literally no excuse other than I wanted to spend time with my man. Fail- I could have easily run a 10K and been okay- he wouldn't have died but I didn't want to run badly enough quiet honestly.
    9.22.15- 3.04- 26 minutes. Nice and cool this morning- I'm going to have to start putting a real shirt on at some point- poop.
    9.23.15.... 5.28... 47- supposed to be race pace- but I feel a lot like my race pace is like my regular pace- I suspect I"m going to go with that for the race- every time I get a little punchy with my gate- I wind up winded much quicker than I want. But I finished strong- and felt really good about the whole thing.
    9.24.15... 3.00... 32:30- Flat out tread mill run- I just couldn't bring myself to get up and run. Which was sad- but useful- and I was able to make it a 'decent' hill run workout- so slow- but that's okay. Unfortunately- with hills this puts me just over a 2 hr run time with my average pace around 10 min/mile. We'll see. Goal is under 2 hrs for the half- but we'll see!!!

    August: 66.23 of 75 miles
    September 62.74 of 104.5


    Total Half Training Mileage
    167.8 of total 225


  • JoRocka
    JoRocka Posts: 17,525 Member
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    7lenny7 wrote: »
    @dawniemate I live in a suburb south of Minneapolis.

    @Stoshew71, @pearshapedmum, great job surpassing your goal already!
    @patrikc333, an Amsterdam marathon sounds VERY cool! I visited the city once and fell in love with it.
    @juliet3455, great pix! I"m really looking forward to fall running here.

    Re: Running apparel - I find it interesting how my attitude has changed since I started just over 4 months ago. When I first started running I wore very plain colored clothes and would run at night or drive to a park to run so I didn't have to deal with neighbors asking me what the hell I thought I was doing. Slowly as I got more confident that I actually was a runner, I would start running from the house in daylight, then started buying brighter, more gaudy clothes (fluorescent yellow and orange!) so I would be more easily seen by passing cars.

    I then bought a pair of compression shorts, and hesitated even wearing those at all except under other shorts. But, they came with pockets and reflective stripes so they must be meant for wearing alone. Now those I won't wear if I start running from the house unless it's dark, but I'll wear them in public elsewhere because they are SO DAMN COMFORTABLE! but I think it would be awkward to end up talking to a neighbor with such tight shorts on. I save those for my long runs.

    Last week I bought an Amphipod Singlet Pocket, a reflective minimal harness-looking thing with a pocket. No way I would have worn that when I started running.

    448_lg_0.jpg

    off to google- I like that thing- I had to go find a safety vest- I like the harness thing- i think I really want a flip belt b/c right now I use an arm band- and it's falling apart already (I've had it for what 5-6 weeks?)- well maybe more- whatever- it's falling apart- it's barely going to survive 12 weeks of training for this half.
    But I like the harness thing- it's full reflection- and hi-vis is SO important. It always scares me when people say "I am nervous about running- so I dress all in black and run at night"

    I just cringe- seriously- I drive down the road and people pop up and I'm like dude- please - wear something else- you're scaring me!!!
  • 7lenny7
    7lenny7 Posts: 3,493 Member
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    8.5 miles last night. Certainly not my most enjoyable run. There was perhaps just a mile where I really felt in the groove. Looking at my splits when I got back I think I see why. I pushed too hard from the get-go and, being the third day of running in a row with not enough sleep in between, I was just worn out. Rest day today, then a 5K tomorrow morning. I'm really eager to see how I do. My last 5K was in late June on a hot day. I expect to destroy my 5k PR by a good margin. My 5K PR pace was 9:44 (HR of 169) and I've recently had paces on my easy runs of 10:01 to 10:38 (HR of 133 to 140)

    @skippygirlsmom, my son was much better yesterday and was able to play in his soccer game. He was goalkeeper and his team shut out their opponent 3-0! They're now 11-0 on the season, outscoring their opponents 42-9 in the process. Kody, on the other hand, is still ailing. I came home from my run last night to find he had crapped in the living room, something he hasn't done in many years. Poor pup.

    9/01 - Rest
    9/02 - 6.1 Miles, 11:03 pace, 137 HR, 72F
    9/03 - 5.0 Miles, 10:53 pace, 142 HR, 77F
    9/04 - 8.1 Miles, 12:11 pace, 136 HR, 83F
    9/05 - Family Day! - Innertubing down a nearby river and going out to eat.
    9/06 - 7.7 Miles (5.2 + 2.5), First run: 11:05 pace, 139 HR, 76F, Second run with the kid. Also got in a 3 mile walk with Kody.
    9/07 - 13.1 Miles <-- New distance PR! 10:59 pace, 138HR, 68F
    - 2.3 Miles with The Kid
    9/08 - Rest
    9/09 - 8.5 Miles, 10:41 pace, 142 HR, 69F
    9/10 - 9.2 Miles, 11:04 pace, 138 HR, 60F
    9/11 - Road trip
    9/12 - 5.1 Miles, 10:13 pace, ??? HR, 52F <no GPS>
    9/13 - 5.1 Miles, 11:18 pace, 140 HR, 65F
    9/14 - 8.5 Miles, 10:38 pace, 146 HR, 80F
    9/15 - 8.5 Miles, 11:24 pace, 134 HR, 80F
    9/16 - MN Twins game - 12 inning game after a 1hr rain delay. Got home at 1:15am!
    9/17 - 8.5 Miles, 10:53 pace, 136 HR, 66F
    9/18 - Rest
    9/19 - 6.7 Miles, 10:01 pace, 136 HR,
    9/20 - Gluttony
    9/21 - Gluttony
    9/22 - 8.6 Miles, 10:38 pace, 138 HR, 68F
    9/23 - 5.5 Miles, 10:31 pace, 133 HR, 69F
    9/24 - 8.6 Miles, 10:38 pace, 140 HR, 67F


    Goal: 135 Miles
    Progress: 140.0 Miles
    Remaining: 10.0 Miles
  • karllundy
    karllundy Posts: 1,490 Member
    Options
    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.
    9/4 - 4 miles in the humidity...pretty good pace today
    9/5 - 8.2 mi with HM training group...tough, ended with a 1/2 mile hill...twice.
    9/6 - unplanned rest day
    9/7 - 5.76 miles of intervals with HM group
    9/8 - 4 miles in drippy, sprinkly and still humid weather...where is fall?
    9/9 - 4.5 miles, super comfortable. 64° and lower humidity...yay!
    9/10 - 5 miles treadmill/trek class...super sweaty
    9/11 - 4.4 miles...beautiful, cool morning...went downhill a bit after the run, though. Car issue.
    9/12 - 9.66 miles with HM group...beautiful weather!!
    9/13 - rest day
    9/14 - 5.43 miles of intervals / tempo with HM group
    9/15 - 4 miles of easy, comfortable running
    9/16 - 5.3 miles of hill repeats with HM group...I think I may die this morning...so hard!
    9/17 - rest day...semi-planned. Tomorrow and Saturday will have easy runs, with a 10-mile race on Sunday a.m.
    9/18 - 4.37 miles; nice weather; hips and glutes were still sore from Wednesday's hill work
    9/19 - 4.0 miles, easy run on a beautiful morning in DSM
    9/20 - 10.13 miles; Capital Pursuit 10-Mile; GORGEOUS morning to run and super happy with my time / pace...wish every run could be like this!
    9/21 - No run; had to go for my annual physical...turn my head and cough. It is nice not to hear "You should lose weight / exercise more / go on a diet" like I always used to.
    9/22 - 4.44 miles; humid today.
    9/23 - 5.01 miles of hill repeats with HM group...thankfully not as hard as last week.
    9/24 - 4.51 miles
    9/25 - No run today :'( Rough night with kids and (apparently) sick dog...little sleep, rough morning.
  • 7lenny7
    7lenny7 Posts: 3,493 Member
    Options
    JoRocka wrote: »
    off to google- I like that thing- I had to go find a safety vest- I like the harness thing- i think I really want a flip belt b/c right now I use an arm band- and it's falling apart already (I've had it for what 5-6 weeks?)- well maybe more- whatever- it's falling apart- it's barely going to survive 12 weeks of training for this half.
    But I like the harness thing- it's full reflection- and hi-vis is SO important. It always scares me when people say "I am nervous about running- so I dress all in black and run at night"

    I've used it 3 times now and I like it quite a bit. The pocket won't fit your phone, but it will hold a small flashlight (I have a mile of dark wood to run through on my 8.5 mile run), goo, key, whatever. The bottom strap which looks like it should go around your waist actually rides higher...maybe an inch below my sternum. Seemed weird at first but when I wore it along with a hydration belt I was grateful because the two didn't fight each other during my run.

    Last night when I ran in my compression shorts I ended up taking off my shirt because of the heat but left the harness on. I kind of felt like I was Sean Connery in Zardoz after that (don't Google it...you can't unsee that image), but thankfully it dark out.

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