October (2016) Running Challenge
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Perfect racing weather at Chicago today. Locked in my planned BQ-10 (3:04:57), never let my heart rate creep over 170, until the very last mile, and most importantly stayed healthy for my ironman in 4 weeks. Unfortunately, the friend I was pacing fell back around mile 8, so I didn't get him across the line with a qualifying time.
Full race report coming later.16 -
Congrats @Ohhim ! Great job. Sorry to hear about your friend.0
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My grandkids are here visiting so I have very little time to check in here and see how you're all doing. I hope those of you with races today are having a great run!
I managed to get back to my training schedule this week and catch up to where I really need to be for that 10K in November. I ran my furthest distance this morning at the park while my grandson played on the playground. I managed 4 days of running for the first time in 3 weeks..............Hallelujah!!!
10/01 – Rest Day
10/02 – 3.6 mile horse trail run with dog – AVG HR 143, High 159 on hills
10/03 – Rest Day
10/04 – 2.1 mile horse trail run with dog – testing out the new Garmin
10/05 – 3.31 miles horse trail run with dog – looks like Garmin is about 7-8 bbm higher than my Polar
10/06 – 95 min strength training
10/07 – 3.6 miles horse trail run with the dog – AVG HR 146
10/08 – Rest Day
10/09 – 4.52 miles at the park – longest run yet – AVG HR 147
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9 miles2
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10/1 - 2.08 Easy
10/4 - 4.0 Easy Track AM
10/4 - 2.04 XC Indian Run PM
10/5 - 7.18 Easy W/ 2 @ MP
10/6 - 5.13 Easy
10/7 - 5.25 Easy
10/9 - 26.53 Prairie Fire Marathon
Total 52.21 of 140 Miles
Had a good run today, my garmin had 4:07:26. It wasn't quite what I wanted 4 months ago, but with the strain to the hip a few weeks ago I feel I ran about as good as possible. It was a PR by nearly 20 minutes, and the first marathon I've ran where walking didn't happen at some point. My half split was 2:02:50ish, so I stayed fairly steady the entire time. The hip was always on my mind and was tight but never sore. I made the decision yesterday to go out just behind the 3:57 pace group and see how the first 5 miles or so went. Since it never completely got loose I stayed relatively easy. Knowing my blow ups typically happen at 21 miles I figured I better save some energy. My 20 mile split was 3:08 and still felt strong so I told myself I'd pick it up at 23-24 miles. Not sure how many people I passed from 20 miles on but I don't think anyone passed me, and my fastest mile was mile 26, so that felt good. Legs feel remarkably well so may have took it too easy in the middle. Hopefully I'll recover well cause I'd like to do some half's and 5k's this fall and winter. Garmin had 26.53 miles, and I'm counting all of it
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@5512bf Great job!1
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1: 4.02 miles (aerobic)
2: 6.01 miles (long with 5 x 1/4 mile zone 3 intervals)
3: 3.00 miles (recovery)
4: 3.72 miles (tempo)
5: rest
6: 6.97 miles (aerobic)
7: rest
8: bailed due to rain and other lame excuses
9: 13.12 miles (long with 12 x 1/4 mile zone 2 intervals and zone 2 finish)
Upcoming Race: Oct 23rd Vancouver Rock n Roll Half-Marathon3 -
Great job on your half @ereck44 !!!
Date :::: Miles :::: Oct total (goal 50)
10/1 :::: 5.8 :::: 5.8
10/2 :::: 2.8 :::: 8.6
10/3 :::: 2.2 :::: 10.8
10/4 :::: 3.1 :::: 13.9
10/5 :::: 0.0 :::: 13.9
10/6 :::: 2.2 :::: 16.1
10/7 :::: 0.0 :::: 16.1
10/8 :::: 1.2 :::: 17.3
10/9 :::: 13.1 :::: 30.4
Today: Empire Half Marathon - new PR 2:39:26
It was a pretty great day weather-wise, starting out at 46 degrees. The sun came out the last few miles which was fine except we were running toward it, so I wished I had brought my sunglasses or a hat. I felt strong through the first half to the turn around (out and back). My friend and I picked up the pace then for a couple of miles so we could try to make our goal of finishing under 2:40. I started to fade a bit about mile 10, but kept a pretty steady pace just slightly slower than our "kick it up a notch pace". We had one of our running group coaches run with us for a while through mile 11, and then another running group member met up with us to run us home. My friend started to break away so I told her to go ahead and finish strong. I struggled for mile 12 but hung in there. I pushed it as hard as I could for the last stretch to the finish. Strava says I finished at a 10:10 pace. My overall pace averaged to be 11:58/mile.
I'm very happy overall that I was able to do it, and 6 minutes faster than my "test" HM a few weeks ago. It felt so much better than that one.
Upcoming races:
9/18 CNY Bread Run Half, Fabius, NY (test run, long run with bling, not racing) 2:45:20
10/9 Empire State Half Marathon, Syracuse NY (official first half marathon) 2:39:26
11/13 Burn Run 5k or 10k, E. Syracuse NY (not signed up yet)
11/24 Turkey Trot 5k, Cedar Rapids IA (signed up!)
12/3 St. Nick Shuffle 5k, Syracuse NY
1/22 Chilly Chili 5k, Cazenovia NY
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gemwolf110 wrote: »I think I'm starting this a little late and I haven't ran in awhile. Trying to get back into it. Making a goal of being able to run 10 miles for the next Blessing of the Fleet 10 mile road race next July. I'm thinking I may get about 2 miles a day for the next month which if going for a run Monday through Friday would make 30 miles. I would love to at some point in my life run a full marathon.
welcome aboard. Looks like you have a solid goal there. You have more than enough time to get in shape to run 10 miles by July.1 -
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@katharmonic Great job! You don't even look like you just ran a half in that picture!0
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The full report will take a while to process then write up (as I didn't bring my laptop to Chicago), but I figure I'll pass along a few thoughts today.
Going into the Chicago marathon today, my goals were different from my usual one to just finish in as fast of a time as possible.
They were:
1. Guarantee a BQ-5 (3:10) or preferably BQ-10 (3:05) for 2018's Boston Marathon after missing the cut with my BQ-1:35 10 days ago
2. Pace a Pittsburgh running buddy to a BQ so we could run Boston 2018 together
3. Stay healthy for my ironman in 4 weeks
4. If all 3 of those conditions were decided by the mid-way point and I was feeling awesome, I'd shoot to negative split for a sub-3 time
How the race unfolded
* Weather was absolutely perfect
* Me and the buddy lined up with the 3:05 pacers in Corral B
* Nailed my nutrition (and stomach content elimination) plan, but was about 5 lb heavier than I wanted at the start
* Stuck about 100 ft behind the pacers for the first 8 miles
* Stuck with my running partner for the first 8 miles, but he disappeared (and ended up 1 minute behind me at the half)
* My cardio endurance was great (as I didn't experience any heart rate drift and just locked in at 165), but my quads started getting sore mid way
* Around mile 11, after my buddy dropped off the 3:05 pace group, I picked it up for about 5 miles (getting about a minute ahead of pace)
* My brain never quite accepted a shift to half marathon mode in the middle, and instead of gutting it out in 10k mode for a bigger PR at mile 20, I played it safe to avoid blowing up with my ironman in 4 weeks
* My 35k-40k split gave up my 1 minute cushion, but I held on to the 3:05 group after they passed me around mile 23 as I kicked hard for the last 2 miles to lock in the BQ-10
* I crossed the line at 3:04:57 and my quads expressed their discontent as I slowly hobbled through the chute/finish and back to the subway to head to my buddy's place
* No real damage as far as I can tell (just a sore index toe as I poked through a hole in my sock), and I'm hoping my quads heal up in the next few days
Overall, I'm feeling good. At best if I had a bit more mental toughness, a 3:02 might have been feasible if I was willing to risk my body (or sub 3 if I was at my goal weight), but I accomplished my main race goals, and will figure out next racing steps after my ironman in 4 weeks.
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Nice quick write up @Ohhim0
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MNLittleFinn wrote: »@katharmonic Great job! You don't even look like you just ran a half in that picture!
Thank you
I certainly felt like it, but was also very excited and happy.
Nice write-up @ohhim. Great race and it looks like a gorgeous day in Chicago. Hope your quads feel better soon.0 -
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It seems to always be an update behind. I ran 8km this morning so I am now at 30 km with 40 to go1
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Huge congrats to all those smashing races this weekend! @ereck44, @katharmonic, @5512bf and @Ohhim. Amazing achievements all round
I ran a shortened long run today as that pesky tight hip from a few weeks ago reared its ugly head at mile 4 and so I headed home to finish at mile 5. I did the right thing, there's no point pushing through muscle discomfort in training just to tick a few extra miles off the training plan (I only had 7 planned anyway as it's a cutback week). I'll get a proper massage this week if I can as I think that'll help.
October Running Challenge
2nd - 13.19 miles
5th - 3.01 miles
6th - 3.14 miles
8th - 3.05 miles
9th - 5.22 miles
MTD - 27.61/80 miles
Upcoming races:
30th Oct - River Thames Half Marathon
17th Dec - Lee Valley VeloPark Half Marathon
9th April 2017 - Brighton Marathon1 -
From browsing the last few pages, it sounds like almost everyone had a great run today
@ereck44 Congratulations on the half marathon PR! Sounds like a tough course, with all the hills and a headwind. Never saw Kleenex handed out at a race either - maybe everyone got runny noses due to the wind?
@Orphia Yay, trail running is fun!!! I love your photos, what a beautiful great.
@RespectTheKitty Congratulations on your 10k PR, sounds like a lovely autumn run.
Great marathon, @Ohhim! With that time, you've got the next BQ in your pocket for sure, awesome!
@luluinca Congratulations on the new distance PR!
@5512bf Kudos on the marathon PR; that's so awesome that you still had the energy to speed up in the end!
@gemwolf110 Welcome to this group
@katharmonic Congratulations on your half marathon, and under your goal time too! And that's an awesome medal you got.
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Today I ran the last "very long" run before the taper in my training plan starts, for my first marathon at the end of October. Actually, I'm one week ahead of the plan, so I just invented what to do this week. Most of all, I wanted to do another really long run, but on less tired legs that what I did so far; I needed something to give me a bit of confidence that I might actually be able to run the marathon distance:
Last weekend was the toughest week in the training plan (16km marathon pace run on Saturday, 32km long run on Sunday), and finishing both runs according to plan was really tough. I don't think I could have run another 10km last Sunday, despite running the whole distance at long run pace. I tried telling myself that that long run was at the end of a 78km week on the day after another hard run, and that "tired legs" were to blame for the difficulty. But still I've had this nagging doubt for the past couple of days, thinking I could not possibly ever finish a marathon at the end of the month...
So this weekend, I only did a mostly easy 10km and a bit of crosstraining on Saturday, to start the long run more rested. That helped a lot! Today I ran the 32km in 3:50 (rather than 4:00 as last week). Despite the slightly faster pace, I still felt good at the end, I think this time I actually could have kept going for a good while more. I still don't think I could possibly run 42km at "marathon pace", but at least I'm starting to think I might be able to run the distance somehow.
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No proper run today but hit the gym and 2k of interval sprints1
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Patriots win. Steelers win. And thanks to the monsoon outside, I get my miles done inside. That's a good day.
Date Miles MTD ------ ----- ------- Oct 1 6.2 6.2 Oct 2 6.5 12.7 Oct 4 4.3 17.0 Oct 5 4.3T 21.3 Oct 8 10.1 31.4 Oct 9 4.3T 35.7
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Lots of posts that I need to catch up on. Congrats @Ohhim , @5512bf and @katharmonic on your PRs. Ran the Dayton half marathon this morning. I was hoping for a PR, but I thought that my original goal of sub 1:40 was out of reach since I have had some hamstring issues, other health and personal issues, as well as some very crappy training runs of late. It was seriously one of the toughest efforts I can remember, but I pulled off a 1:39:58 (talk about cutting it close)! If I hadn't known that I was close to that sub 1:40, I probably would have dialed it back on that last mile. So glad I didn't. Perfect weather conditions definitely helped. I love fall races! My time put me in as 9th overall female and 2nd in age group. Most importantly, it eases the pressure of Columbus next week. Exhausted but happy. I will catch up with you all tomorrow. Off to eat a burger and drink a glass of wine!7
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@_nikkiwolf_
Taper is your friend. Not only will you be super rested, but your energy stores will be topped off and race day adrenaline will help carry you. Everyone has doubts that they can get there, but if you put in the time going into it, you'll make it.3 -
@katharmonic congrats on surpassing your HM goals.
@Ohhim congrats on the BQ
@5512bf amazing finish. I would ❤️ to finish my upcoming HM with my fastest km being the last one!!
@gemwolf110 welcome to the group and good luck! I've found everyone to be super1 -
I'm going to try 50 miles just returning to running so hopefully can do this.4
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Daily check in & non-running report:
I was able to jog the hallway long enough for the eggs to cook this morning. The resulting aches were less than yesterday, and faded pretty quickly. Then I was sedentary at church for much of the morning. Felt pretty good, a lot like a week ago when I talked myself into testing a run. Maybe I could handle some 200 m running intervals?
Well, I remembered the result from a week ago and decided to go for a longish walk instead. Didn't clock it, but it was probably between 3.5 and 4 miles. Ran to beat a stoplight during the second half, and got reminded that real running is still not a good idea; the resulting ache took over a half mile of walking to calm down. But it did calm down, and I notice I was able to walk briskly later on.
Maybe tomorrow will be the day to test running a quarter mile. Or maybe not. Playing it day by day now, but it no longer feels like it will take forever to come back.2 -
@lporter229 awesome race! Way to tough it out and make your PR and goal! Enjoy that burger and wine!0
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All these people racing. Today was a VERY tough day to have a rest day. Congrats to everyone racing today. You are all amazing.1
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