September (2016) Running Challenge

@emmab0902 You swim more than some people run.

Date.....Distance..Type/min/km

September 1 - 12.8km - Tempo&Reps/4:20, 3:30
September 2 - 7.7 km - Easy/6:00
September 3 - 6.1 km - Easy/6:30
September 4 - 17.2km - MP/4:35
September 5 - rest
September 6 - 8.0 km - Easy/6:05
September 7 - 8.9 km - Easy/5:40
September 8 - 17.2km - Tempo/4:25
September 9 - 9.1 km - Easy/5:40
September 10- 5.9 km - Easy/6:23



03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k 49:03
28/08: Fox Trail Half Marathon (10k) 48:28
18/09: Baneasa Trail Run (10k)
09/10: Bucharest International Marathon (Half Debut)

Had a really good run at Parkrun this morning, fortunately the rain here held off long enough to do it (poor you @Orphia!) I decided I wanted to run quite slowly today, but ended up running with/racing a little kid for the last 2km so it was pretty much at HM pace by the end, whereas I wanted to be slower.

If you've never done Parkrun before you'll wonder what on Earth that was all about, but at UK Parkruns kids from the age of 11 can run as long as they have an adult there. His Dad sped off and the kid ended up racing me because we kept overtaking each other. I guess as I was running a fairly even pace but he hadn't quite mastered even pacing, so he kept sprinting off only to be caught up by me when he had to slow down. At the 3km mark, he ran past and said "You won't get me this time!", so obviously, it was ON. I did let him beat me in the end (honest!).

It was an unexpected fun element to the run, and his Dad came up to the other guy who ended up running/racing with us and myself to say thank you, as it was his kid's first parkrun and he had fun "racing the old lady and the old man". I'm 27. Next week, I'm not letting him win.

Oh, and my bank balance would like to swear profusely at you all, because I've now decided that I need a second pair of running shoes to rotate with the ones I'm currently wearing, so I'm going to my local running shop to treat myself to a second pair. At the moment, I have the one model/brand that I know works for me (I'm a serious over-pronator) and I bought those on sale for 50% off when they brought out an updated model/colour, but I think I want a different brand/model, based on @Stoshew71's advice, for my second pair so I will go and get properly fitted for some. Then I will buy those on sale from now on too, but tomorrow might be a bit spendy. I won't use them much this week as I have a half marathon next weekend and it would be silly to change it up now in case they don't suit me, but I might wear them for a short run and then gradually phase them in to half of my runs over the next few weeks.

September Running Challenge

1st-4th - Poorlysick
5th - 3.53 miles
6th - 4.06 miles
8th - 10.02 miles
10th - 3.1 miles

MTD - 20.71/70 miles

Upcoming races:
18th Sept - Run Reigate Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
17th Dec - Lee Valley VeloPark Half Marathon
9th April 2017 - Brighton Marathon

06/09 3 miles not all running but took same effort
07/09 3 miles, I'm going to call it a recovery run as that's what it was for me!
08/09 3miles Its was really windy so when the wind was behind me it was like running on air but when it was against me it was like someone was pulling me backwards. Still better than too hot! I can feel my ankle improving.

August Running Totals (miles)
9/1 – 10.07 warmup + tempo intervals
9/2 – 7.76 partial course preview
9/3 – 3.80 easy 30 minutes
9/4 – 15.44 warmup + Oak Tree Half
9/5 – 4.52 easy 30 minutes + 4 strides
9/6 – 6.72 warmup + speed work
9/7 – 4.04 easy
9/8 – 7.18 warmup + intervals
9/9 – rest day
9/10 – 6.06 easy

September total to date – 65.59

Nominal Challenge Goal – 200 miles
Real Goals: Manage Rochester Marathon well as a race, recover quickly.

Today's notes – Today's assignment on the marathon training plan was 2 miles easy, 20 minutes T, 2 miles easy. That should come in around 7 miles for me. I decided not to do that, because I ran enough hard miles last Sunday at Oak Tree. Instead, I went to the other training program to pace 6 miles at 8:30.

It turned out that no one showed up for the 8:00 or 8:30 pace, so it was just my co-pace leader Jim and me going out to run our 6 miles. We weren't strict about holding an 8:30 pace. I'm pointing at Rochester Marathon a week from tomorrow, and figured that 6 easy miles would be just about enough. Jim is pointing at Kona, and wanted 12 miles today. We ran his first 6 miles together, at a pace that felt congenial to both of us. Turned out to be 6.06 miles in 48:43 for an 8:02 per mile average per Garmin, including time spent at stoplights. Strava apparently strips out non-moving time, and reports 6 miles in 48:02 for a 7:56 average pace per mile. Yes, there was one long stoplight and one average stoplight that held us up.

Normally, I'd think that 6 miles is a half marathon distance for the weekend before the race and add 4 more on my own. But this time, with the need to recover from Oak Tree and phase into taper, it felt like enough. So I let it be. The fact that the training schedule calls for a 90 minute run tomorrow played into my thinking; tomorrow will do for a moderately long easy run a week before the marathon.

As I think things through, I likely will miss my nominal goal of 200 miles this month. I will taper down to around 35 miles next week, then post-marathon mileage will be light until I see how recovery goes. Oh, well. The real goal is still to manage the marathon well and recover well.

2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY) finished in 1:31:11
August 13, 2016 Bergen Road Race 5K (Bergen, NY) finished in 19:07 (5K PR)
September 4, 2016 Oak Tree Half Marathon (Geneseo, NY) finished in 1:31:37
September 18, 2016 Rochester Marathon (Rochester, NY)
October 2, 2016 USATF Masters 5K Championship (Syracuse, NY)
October 15, 2016 Finish Strong 15K (Hilton, NY)
October 22, 2016 Scare Brain Cancer Away 5K (East Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)

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Date     Miles      MTD
------   -----    -------
Sep  1     0.0      0.0 
Sep  2     6.5      6.5 
Sep  3     4.3     10.8 
Sep  4     5.1     15.9
Sep  6     4.3     20.2
Sep  8     5.1     25.3
Sep 10     8.2     33.5

Lots of stops today thanks to humidity and wonky knees. I'll go easier tomorrow!

Welcome @shenry111 !!! This is a great group and you'll make it greater! For your half- and full-marathon plan, the gradual approach pays off. Get Hal Higdon's plan (and there are many others) and stick to it, and yours are very achievable goals!

ereck44 wrote: »

6 miles....focused on keeping pace at 79-80% of heart rate...very slow easy pace...so difficult to run this slowly..it felt like it took forever. I had worked the last two nights and met with tree service company to receive a quote with removing limbs from our mature trees and removing tree limb (debris).( I needed a long run after receiving that quote.) Noted that hips were sore afterward, esp. right hip.

Do any of you take supplements after your runs? Other than analgesics?

9/1....4 miles
9/4...6 miles
9/9....6 miles....total miles 16 for this month.
goal is 70.

Indianapolis Half Marathon 10/8/16
One America Half Marathon 5/6/17

I take Diesel whey protein powder.

@kristinegift good luck on your race tomorrow!

@jodilynnsanders5104 Good luck on yours too. I'm a new runner as well and have only done one 5K so far. Everyone told me to go out slow the first mile.........which I was unable to do..........too excited I guess. Luckily I still had enough at the end, but the first mile was my fastest which is not a good strategy....LOL

09/01 – Unplanned Rest Day but swam 45 minutes this afternoon (too hot here to run)
09/02 – 3 miles – Pretty slow pace but faster than last run and AVG HR only 139
09/03 – 1.3 miles around basketball court at gym + 90 min strength training
09/04 – 4 miles, middle two faster, AVG HR 148
09/05 – Party Day
09/06 – 3.26 miles – AVG HR 149……….one hill
09/07 – 90 minutes of strength training
09/08 – Rest day
09/09 – 3.3 miles – AVG HR 146, HIGH HR 160 during hill run
09/10 – 1.3 miles after strength training

9/1 3.0 mi (6mph avg, fastest in months)
9/4 5.1 mi
9/5 3.2 mi (sprints)
9/7 3.1 mi
9/9 3.2 mi
9/10 8.0 mi (booya)

Goal: 50 mi
Total: 25.6 mi
24.4 to go

9/1 - 4
9/3 - 4.2
9/6 - 2.5
9/7 - 4
9/8 - 4.2
9/10 - 5.1

Today's morning run was partly in the rain. I have decided I do not like water getting all over my glasses. I had to stop a couple times to wipe them off. And that was even with a visor. Wondering if my next rain run should be without glasses (I'd be totally blind, but I might be able to pull it off.).