October (2016) Running Challenge

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  • Orphia
    Orphia Posts: 7,097 Member
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    01 October – 10.6 km including parkrun
    03 October – 12.4 km
    04 October – 10 km
    05 October – 10.2 km
    06 October – 10 km
    08 October – 10.5 km including parkrun
    09 October – 13.6 km first try at trail running
    10 October – 10.9 km
    11 October – 10 km
    12 October – 6.7 km
    13 October – 9.3 km
    15 October – 10 km

    Goal: 160 km (100 miles) Awesome Virtual Events October Challenge
    Total: 124.2 km

    Events:
    October 23 – The Bloody Long Walk 35 km
    November 6 – Vitality 10 km or HM

    This morning I was Run Director at parkrun, and it all went well. (No-one having aneurysms, phew!)

    After I'd processed all the results, I went out for a run.

    Since I hadn't done my usual 5K parkrun speedathon plus warmup & cooldown, I felt like running 10K at a pace that felt good for celebrating the completion of my responsibilities.

    I checked afterwards, and this turned out to be 42% Tempo pace in Strava, 30% Zone 2, and bits either side.

    It was 10 km in 1:00:39. Felt totally Zen.
  • Naija82
    Naija82 Posts: 345 Member
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    We're almost half way into this month but would still like to join this challenge, will keep me motivated for the rest of this month. My goal for October is 150 miles.

    Feeling a bit lazy today and haven't gone for my run yet......need to get a move on!!

    exercise.png
  • katharmonic
    katharmonic Posts: 5,720 Member
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    shanaber wrote: »

    @7lenny7 - thanks for the info and reference. I too have my info all in spreadsheets and like to play with the numbers :)

    Seems like a lot of us are numbers/data geeks! Would love to know how many here have math/stats/engineering backgrounds???

    I'll start off - my degree is in mathematics with minors in computer science, chemistry and biology. I did computer performance and capacity analytics for many years...

    I love the spreadsheet @7lenny7 shared too - I played around with it last night and found it really interesting. It seemed pretty right with paces similar to what I run for base runs and tempo when I plugged in my 5k time, but my HM time was a bit slower than predicted. It was interesting to look at everything, although I don't yet "get" all of it.

    I'm a spreadsheet nut too. I'm a professor in health sciences. I like to think of all my data as a single subject research project. :)
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    10/1- 4.04 miles
    10/2- Rest/Travel day
    10/3- 3.47
    10/4- 5.03
    10/5- 3.0
    10/6- 5.0
    10/7- 4.4
    10/8- 7.4
    10/9- REST- Grumble Grumble Grumble
    10/10- 5.22
    10/11- 4.02
    10/12- 3.01
    10/13- 6.0
    10/14- 4.03
    10/15- 8.1

    Total: 62.63/70

    Today's notes: Another slow, trying to maintain z2 run. Ended up running 8.1 miles in 1:27:15, a little short of my 90 minute goal, but I ended right at my house, and decided to cut it off a little early. Average pace was 10:46 and Average HR was 153.

    It was a harder run mentally today, all the times my HR crept into z3 were hard on me, since I'm trying so hard to keep my runs z2. At least my average was in z2 (z2 max is 156 using LTHR), but I still feel kind of like I failed because of those 10 minutes in z3.

    I know I'm probably being too hard on myself, and I did have a pretty good run, I think the switch to HR based training is just a big adjustment...I'm running a bunch slower AND my HR still was a little high...Oh well.....time to begin the day.
  • kristinegift
    kristinegift Posts: 2,406 Member
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    10/1: 20 miles
    10/2: 4.6 miles (am), 5.4 miles (pm)
    10/3: 6 miles with the Coffee Crew
    10/4: 5 miles (am), 10 miles (pm)
    10/5: 5 miles
    10/6: 3.5 miles
    10/7: 9.5 miles
    10/8: 6 miles with a 5k in the middle
    10/9: 4 miles
    10/10: Oh my god finally a rest day
    10/11: 10 miles
    10/12: 6 miles (am), 4.2 miles (pm)
    10/13: 8 miles (am), 6.4 miles with the Thursday crew
    10/14: Rest day
    10/15: 7.3 miles with the Saturday crew

    One hour and change, nice and slow this morning, with my Saturday group. Kept it flat, easy, chatty. I've got my goal HM tomorrow and would really like to break 1:40 and get a lovely 1:38:xx but needed today to be a solid shakeout. I've got a teammate coming with me tomorrow (I suckered her into running it!) so it'll be nice to have company for the drive there & back. She's a 2:50-2:55 marathoner, so we won't be running together, but I have high hopes she'll win the women's division, or get a top 3 finish at the very least!

    exercise.png

    Upcoming Races:
    10/8: Coe College Homecoming 5k: 21:26
    10/16: Superhero Halloween Half Marathon (Goal: 1:38 or better)
    11/20: Philadelphia Marathon (Goal: 3:30 or better)
    3/26/17: Philly Love Run HM
    5/14/17: Delaware Marathon Running Festival HM


  • katharmonic
    katharmonic Posts: 5,720 Member
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    Good luck tomorrow @kristinegift!!!

    Date :::: Miles :::: Oct total (goal 50)
    10/01/16 :::: 5.8 :::: 5.8
    10/02/16 :::: 2.8 :::: 8.6
    10/03/16 :::: 2.2 :::: 10.8
    10/04/16 :::: 3.1 :::: 13.9
    10/05/16 :::: 0.0 :::: 13.9
    10/06/16 :::: 2.2 :::: 16.1
    10/07/16 :::: 0.0 :::: 16.1
    10/08/16 :::: 1.2 :::: 17.3
    10/09/16 :::: 13.1 :::: 30.4 Empire Half Marathon!
    10/10/16 :::: 0.0 :::: 30.4 walk Stella
    10/11/16 :::: 0.0 :::: 30.4 walk Stella
    10/12/16 :::: 0.0 :::: 30.4 walk Stella
    10/13/16 :::: 0.0 :::: 30.4 swim 20 minutes
    10/14/16 :::: 0.0 :::: 30.4 walk Stella
    10/15/16 :::: 0.0 :::: 30.4 walk Stella

    A beautiful day today, enjoying the fall weather and the gorgeous leaves. Looks to be about peak time here. I think I'll start running again tomorrow. It's been a nice break and given me time to work on leash skills with Stella. She's coming along! We make it a little farther every day. She will be up for running, I'm sure she's thinking new mom is super slow, let's pick up the pace!
  • lissadecker
    lissadecker Posts: 220 Member
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    October goal: 50 miles
    10/1: 1.75 miles
    10/2: 3.15 miles
    10/3: 2.25 miles
    10/4: 2 miles
    10/5: 2 miles
    10/6: Rest Day
    10/7: 2 miles
    10/8: 2.25 miles
    10/9: 3.15 miles
    10/10: 2.25 miles
    10/11: 2.25 miles
    10/12: 2.5 miles
    10/13: 2 miles
    10/14: Rest Day
    10/15: 2.25 miles

    Total/October: 29.8 miles

    @BeeerRunner Ha! I used to sing while I ran, too. Of course, I was doing most of my running on the treadmill back then. That was a few years ago. I am not so sure that I could do it now. I am running mostly outdoors these days and generally have a bit too much head congestion to be able to get enough breath for singing. Of course, I have only been back at it for a month or so. Maybe after I have a few running months under my belt my breathing will improve and I will be able to do it again.

  • jodilynnsanders5104
    jodilynnsanders5104 Posts: 89 Member
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    exercise.png


    Oct 1: 15km long run day
    Oct 2: 0km running, active recovery day, 6.62km brisk walk.
    Oct 3: 12.06km...2km run on coffee break in. Or img, 6.08km long hill repeats at lunch, long, 4.01km treadmill run with hill intervals after work, followed by 30 min strength training
    Oct 4: 90 minutes skating (45 min practice stake during the day, 45 min refereeing girls hockey at night)
    Oct 5: 5km progression run before work, 3km base run at lunch.
    Oct 6: 3.6 km hilly trail run at lunch, 5km tempo run on treadmill after work, 30 min strength training.
    Oct 7: REST DAY
    Oct 8: 16.7 km long run. Forgot my hydration bottles. First run without fluids. Had a couple extra gummies for fuel. Glad I was well hydrated before I started.
    Oct 9: REST DAY
    Oct 10: 7.65 km recovery run including 25 minutes of running drills
    Oct 11: 6.96 km tempo run. First 5km was a PB 31:30. 30 minutes strength training.
    Oct 12: 0km running, cross train day. 35 minutes on recumbent bike, 30 min brisk walk.
    Oct 13: 6.67 km, hill intervals on treadmill. 30 minutes strength training.
    Oct 14: 0.55km run to McDonald's to get a coffee. Hey, it's a rest day! Well and turned it into active recovery as I swam for 40 min (easy swim).
    Oct 15: 18.84 km long run day. Will be my longest run leading up to my first HM on Nov 6th

    Upcoming races:

    Awesome Virtual Events 100 mile (160km) October challenge.
    November 6th: Hamilton Road2Hope HM

  • ddmom0811
    ddmom0811 Posts: 1,878 Member
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    @ohhim - great race report! Can't believe you've got another big one coming up!
    @kristinegift - I pretty much do the same thing with pacing. (can I talk?!) I remember when I first started running there was no way I could talk. And I read on here and other places you should be able to have a conversation while running. I was like ... WHAT?! ... I can barely breathe, let alone talk. Once I slowed down and figured it out it was so much better!

    @BeeerRunner - I also sing when I run and I don't care who is around. :wink: And now that I ran into that bear this week, I will be singing even louder to alert her of my presence!

    @7lenny7 & @shanaber & I forgot who else - I'm a spreadsheet nut also. I have not gone so far as to input my data into a spreadsheet like yours, as I am just starting to look at the HR data. But now I am starting to feel the need to input it!

    34 miles on bike today. Now that I have my new Garmin Fenix 3, I turn that on and I still turn on Endomondo. Then Garmin sends the data to Strava.
    So the 34 miles biking had the following calorie burns: Garmin 672; Endomondo 1080; Strava 927.
    I prefer Endomondo's burn! They all have my HRM connected which is where I thought the calculation was from (along with weight and whatever else. The Endomondo/Strava difference is minimal. It doesn't really matter because I'm not trying to eat back all those calories but I like seeing a big number!

    10/1 - 5.1 miles
    10.2 - 7.3 miles
    10/3 - travel/rest day
    10/4 - rest
    10/5 - 5.1
    10/6 - 5.2
    10/7 - hurricane day
    10/8 - 7.5 miles - trail running on sidewalks
    10/9 - 37 miles biking
    10/10 - 5.1 miles - perfect 65 degrees
    10/11 - 5 miles - still nice out!
    10/12 - strength training
    10/13 - 4 miles
    10/14 - strength training
    10/15 - 34 miles biking


    exercise.png


    Upcoming races
    11/30/16 - I/ITSEC 5K
    2/5/17 - Daytona Beach HM
    2/26/17 - Disney Princess HM Orlando
  • swillis21
    swillis21 Posts: 251 Member
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    12 October - 1.5 miles
    13 October - 1.0 miles
    14 October - 1.5 miles *11:46 mile
    15 October - 1.75 miles *21:32

    Goal: 24 miles
    Total: 5.75 miles...18.25 to go

    I was trying for 2 miles but I didn't run early enough this morning and needed to listen to my body. Maybe next week :)
  • Naija82
    Naija82 Posts: 345 Member
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    Got my run done!

    Here's October so far:

    1/Oct - 8.82 miles
    2/Oct - 1.58 miles
    3/Oct - 5.01 miles
    4/Oct - 7.18 miles
    5/Oct - 5.02 miles
    6/Oct - 3.30 miles
    7/Oct - 1.27 miles
    8/Oct - 2.05 miles
    9/Oct - Oxford Half Marathon
    10/Oct - 1.64 miles
    11/Oct - 5.05 miles
    12/Oct - 8.06 miles
    13/Oct - 4.04 miles
    14/Oct - 5.14 miles
    15/Oct - 13.16 miles

    exercise.png
  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
    edited October 2016
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    Last long run done before next week's race. I'm starting to get nervous about determining the correct race pace. I am afraid that if I set my pace too high, I'll end up doing worse and having to walk quite a bit than if I set a lower goal. I hope I can figure it out soon. I should be able to go faster than in training, but by how much? I don't know. I wish my training plan, which I've followed specific workouts for, had a clear race day workout/plan.

    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)
    10. 2.53 miles (recovery)
    11. skipped (grumpy quad and a bad attitude)
    12. 3.42 miles (tempo)
    13. 2.85 miles (aerobic)
    14. rest
    15. 10 miles (long at different pace intervals with fast finish)


    exercise.png


    Upcoming Race: Oct 23rd Vancouver Rock n Roll Half-Marathon
  • 5512bf
    5512bf Posts: 389 Member
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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
    10/10 - 1.12 Super Easy
    10/11 - 3.31 Recovery
    10/14 - 2.0 Treadmill - Strength Training Warmup
    10/15 - 5.02 Easy

    Total 63.66 of 140 Miles

    Warmer humid weather returned this weekend with the added pleasure of 20 mph sustained wind from the South. Legs felt a bit sluggish on the way out into that stiff wind but started to respond better after turning around and running uphill with the wind to my back. I think a double digit long run tomorrow still might be a bit more than i'm ready for, but we'll see how the legs feel in the morning.

    @MNLittleFinn I looked at your run this morning on Strava. I know you are thinking HR training is difficult right now, but you should be encouraged that from miles 1-8 you had little to no HR drift. On longer runs you need to look more at the overall data, not just snapshots of certain aspects of the run. I have no issues calling or classifying a run as easy as long as the majority of the run was z2. Hills, winds & cardiac drift come into play and will effect the HR later in the long runs much more so than short ones. On most every middle distance (10-15) or long run (16-22) I did this summer my last 2-4 miles were in the lower portions of z3, but the overall average stayed in z2.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @5512bf Thanks. I need to start remembering that, like pace training, it's the overall HR zone that matters. I think it's just the transition from pace based training to HR based training that gets to me. It's a lot different mindset.
  • RunsOnEspresso
    RunsOnEspresso Posts: 3,218 Member
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    10/1 8.00
    10/5 4.05
    10/7 2.85
    10/8 9.00
    10/15 10.00

    Total 33.9/100

    I've fallen behind. This week was rough. I am going to go out tomorrow to make up one of my missing runs. I don't think I will reach 100 this month.
  • Naija82
    Naija82 Posts: 345 Member
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    @RunRachelleRun Good Luck with the half, I'm sure you'll be fine

    During training I will run some of my shorter runs at race pace to get a feel of my target pace for race day or I will run part of my long run at race pace.

    How do you feel during your long runs? Does the pace feel like you can push harder?

    The more races you do, the better you get at pacing yourself. As it's your first just start off slow and if you feel okay pick up the pace.
  • Elise4270
    Elise4270 Posts: 8,375 Member
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    @7lenny7 Wow, i just had a go at the Daniels Tables file you shared. It's amazingly accurate compared to my observed paces and HR. It confirmed that I need to lose some weight, but that's no surprise. I don't like that my half pace is 9:50. That's not going to win me any age groups or get me in under two hours. But who knows where i'll really be when i get back to running.

    Anyhow, thanks!
  • shanaber
    shanaber Posts: 6,395 Member
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    katharmonic wrote: »
    shanaber wrote: »

    @7lenny7 - thanks for the info and reference. I too have my info all in spreadsheets and like to play with the numbers :)

    Seems like a lot of us are numbers/data geeks! Would love to know how many here have math/stats/engineering backgrounds???

    I'll start off - my degree is in mathematics with minors in computer science, chemistry and biology. I did computer performance and capacity analytics for many years...

    I love the spreadsheet @7lenny7 shared too - I played around with it last night and found it really interesting. It seemed pretty right with paces similar to what I run for base runs and tempo when I plugged in my 5k time, but my HM time was a bit slower than predicted. It was interesting to look at everything, although I don't yet "get" all of it.

    I'm a spreadsheet nut too. I'm a professor in health sciences. I like to think of all my data as a single subject research project. :)

    @katharmonic - this ^^^ is awesome!

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