September 2017 Running Challenge
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@Elise4270 I wore the exact same blue Steigen socks for my marathon! xx
That's funny because when I grabbed them I thought of you.
I was looking to see where they were made, China. But the company was .com.au so I figured it was an Aussie brand.2 -
Happy Labor Day!!! I feel the temperature changing a little bit down here in Central Florida! Can't wait for the leaves to change colors
9/1 - 4.62 miles
9/2 - 30 min cardio
9/3 - 30 min walk
9/4 - 4.16 miles = total 8.78 miles
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@juliet3455 thanks for the encouragementjuliet3455 wrote: »@_nikkiwolf_ Enjoy the Trail Running Vacation. I always worry about being the slow one in the Group and holding people up. As members in our little club put it we all have an Avg Pace that is comfortable 90% of the time. On the other 10% we are either in Snail Mode or Rabbit so don't worry about it. Over the course of the Vacation it will all average out and the group will break up into small groups just like a race.
Didn't quite work out that way, but I'll survive somehow. I hope... I was surprised by the small group size (5 people in total); and since we all wanted to stay close to our guide to get technique advice and sightseeing info along the way, there weren't really smaller groups during our first run today.
We did 14.6km today, with ~550m elevation. The first few km I found out that my 10k PR speed was everyone elses definition of a warmup pace! Luckily, once the terrain got more technical and the steep climbs started, we were more evenly matched. After the run we had a short break to eat something, then 2 4hours of running technique, circuit training and stretching, followed by a visit to the pool. If the vacation continues like this, I'll need another week of to recover afterwards
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September Goal - 180 Miles
9/1/17 - 4.07 Easy
9/3/17 - 8.43 Easy - 38.44 Week
9/4/17 - 6.60 Tempo
Total 19.10 of 180 Miles
Had to shuffle my rest day to Saturday due to some family stuff and the the alarm getting told off in the morning. Yesterday was an easy run with 88% z2 effort. It was a bit warmer and the humidity was very high at about 90%. I think the Hurricane sent us the warm humid weather without the rain. For the week i ended with 38.44 miles which is up a couple from the previous week. Average HR also was also down considerably and the average pace is still trending faster. If i want to get back to 45-50 MPW i'm going to need to start doing a traditional long run, not just a couple miles longer than a average weekday run.
Today was still a bit warmer than i like at 72 degrees. I figured I needed a bit of a tempo run to see if I still knew how to run fast, at least fast for a fat guy. Felt pretty good for the 4 tempo miles and went way slower than I knew I could go. Tried to keep HR right at the gray area below threshold without crossing threshold. Mile 4 had a nice .25 mile climb that sent the HR up but overall it wasn't too bad. In the end the tempo pace was 2 min/mile slower than this time last year.
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katharmonic wrote: »Upcoming races:
10/1 Wineglass Half Marathon, Corning NY
. . .
I realized I only have two speedwork groups before taper, and the second one I will be traveling. I should try to make that up - maybe I can do a tempo run at my hotel. And two more long runs. I'm a bit torn on what to do. Coach's plan seems to call for a max of 2 hrs 15 min and then it is alternated back to 1 hr 45 min the next week and then repeat that until HM time. I did 12 miles this week in about 2:15 (a little over, very slow for parts) so I'm think I'll cut back to 9-10 next Saturday (3 weeks out) and back up to 12-14 the next (2 weeks out). Last year for my first marathon I never ran more than 11, but in the meantime I've now done a total of 3 half marathons so I know I can finish the distance. So I wonder if it's worth it or not to run 13 or 14 miles? I know it's not necessary, but could it be helpful? Or maybe I should stick to 12 but try to do a little better pace. I will ask my coach but just pondering things as I wrote out my taper calendar.
For someone who runs multiple HMs, I'm a fan of stretching the long runs in training up to 16 miles. That really helps with the last 4 miles on race day; they aren't the mental challenge that they were when I only ran 13 miles in training. Given 4 weeks till Wineglass, I'd say that if you want to do a long run that is more than HM distance, now or next weekend is the time to get it in.
I'd guess that you're right on the bubble between needing to train up for a half and being in condition to just run a half whenever. What do you want out of Wineglass? If you just want to have fun, it doesn't much matter what you do as long as you don't injure yourself. If you want to strive for a PR, backing off the last week or two will be important so you arrive at the start line well rested, frustrated by not being allowed to run as much as you'd like, and wound up like a coiled spring ready to take off.
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9/1 13.1 miles! 2h:09m:49s
9/2 3.1mi 31m:56s
9/3 rest
9/4 4.38mi 41m:07s
Another run/bike ride with the kids. We were a little faster today! I tried to follow the interval prompts from Runkeeper to run faster for 30 second bursts.2 -
@BrianAWeber thanks for the advice! I will definitely be checking out the audibook for The Martian. Loved the movie, so I am sure the book is 100 times better.
Never miss a Monday workout! Mine was a 7 miler around the lake with sunny, breezy weather + low humidity. What else can I really ask for?
Goal: 135
Total: 23
9/01 – 10 miles
9/03 – 6 miles, easy afternoon run
9/04 – 7 miles
This is the lake I run around just about every day
________________________________________________________________________________
Upcoming races:
September 24 – Bachman Valley Half Marathon. Goal – to beat my previous PR of 1:50
October 22 – Gettysburg Blue-Gray Half Marathon.
November 5 –Gettysburg Battleground Half Marathon. Goal – to enjoy this local run I was not aware of!
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juliet3455 wrote: »@r_babin @PastorVincent and @MobyCarp Pretty much nailed it in description. Especially the comment about how to dress for 5-10 degree decrease in temperature. A few of the members in our little club have a Clothing Log at the back of their Running Log. They record what they wore and how they felt, Hot/Warm/chilly at the Start/end of the Run and some basic weather info. Temperature/ Humidity/ Sunny/Cloudy/Wind Spd/direction.
They then compiled it into a Temperature/Clothing Log.
One look at the Outside Thermometer/Wind and they flip to the appropriate page and there are the preferred clothing choices based on Their Personnel History.
Runners World has this Page about What to wear.
https://www.runnersworld.com/for-beginners-only/the-newbie-guide-to-running-when-its-cold
This is a link to an old thread but the information is still good. On page 3 there is a Winter Workout Layering Guide. The key word is guide. What I wear at 0 is different than what you will wear.Layering is a key. /// Some experimentation is needed to balance between freezing and drowning in sweat. It helps to have a heated building to enter when you're done running.
The gradual decline in temperature though autumn to early winter is the perfect time to learn to dress for running in cold weather. You figure out how to dress for each 5 or 10 degree decrease in temperature as they happen, and figure out how to adjust for various wind speeds. When you already know how to dress for 10 degrees warmer than it is, the mistakes you make for the current temperature will be smaller than if you have to guess how to dress to run in temperatures 30 or 40 degrees colder than you have before.
No cotton. Everything wickable and breathing, possibly with a water resistant (not waterproof) outermost layer. Wool running socks, which will really be a wool/synthetic blend. They won't keep your feet dry, but they will keep your feet warm in spite of stepping in a puddle of icy water.PastorVincent wrote: »Honestly, it is so variable I hesitated to put a number on it. The wind is a huge factor for me as is precipitation. The facemask is built into the shirt so I can pull it up and down as needed. On some runs, I start with it up and take it off later only to put back on during cool down. *shrugs* I have been to 60 F below, but typically I try to avoid that.
This though I want to emphasize...
No cotton. Everything wickable and breathing, possibly with a water resistant (not waterproof) outermost layer. Wool running socks, which will really be a wool/synthetic blend. They won't keep your feet dry, but they will keep your feet warm in spite of stepping in a puddle of icy water.
I missed that in my post. Wickable is key as is the wool. Merino wool is awesome.
This is so much great information, I might need to get a face shield for sure. I have asthma, and as the wind picks up this time of year, it might make breathing a little harder. Also I find it harder to breath when it is cold. I will try the face mask, and also try and keep track of what I am wearing and the temperature I am running in.
@abungay I have asthma that kicks up in the cold as well. Luckily, it does not get cold for very long in Texas. The best, and cheapest, option I have found is cutting the end off an old small t-shirt. It is very breathable. Also, if you have to get rid of it during a run because it gets too warm it is no big deal - you can just make another one. Here is an awesome pink one I made for a miserable 18 degree 10K. We look like we are about to rob a bank. LOL
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09/01/17 - 10 miles - mostly Z2
09/02/17 - Rain
09/03/17 - 9 miles - Z2/Z3
09/04/17 - 9 miles - Z2
Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28
Next Races (more as I find them):
10/14/2017 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
Wanted to do a long run today, but just lacked the energy, so turned in early at 9 miles. Maybe next weekend.1 -
9/1 = 5.5 miles
9/2 = Rest Day
9/3 = 16.5 miles (run/walk intervals)
9/4 = 8.5 miles and a Hatha yoga class
It was so beautiful this morning - 70 degrees and sunny. I ran a glorious 8.5 miles on the neighborhood greenbelts. All the runners, cyclists, walkers, cute doggies, and adorable kids on awesome bike adventures were out enjoying the weather this morning. Also, my favorite local yoga studio was having a free community yoga day. AND...I didn't have to work because of the Labor Day holiday. Good times.
Oh! This morning, I noticed my name on last weeks MFP Strava leader board. I am #2 - Woot! Does this mean I am a real runner now? LOL
(September miles) 30.5/175 (September goal miles)
Upcoming Races:
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon8 -
katharmonic wrote: »Upcoming races:
10/1 Wineglass Half Marathon, Corning NY
. . .
I realized I only have two speedwork groups before taper, and the second one I will be traveling. I should try to make that up - maybe I can do a tempo run at my hotel. And two more long runs. I'm a bit torn on what to do. Coach's plan seems to call for a max of 2 hrs 15 min and then it is alternated back to 1 hr 45 min the next week and then repeat that until HM time. I did 12 miles this week in about 2:15 (a little over, very slow for parts) so I'm think I'll cut back to 9-10 next Saturday (3 weeks out) and back up to 12-14 the next (2 weeks out). Last year for my first marathon I never ran more than 11, but in the meantime I've now done a total of 3 half marathons so I know I can finish the distance. So I wonder if it's worth it or not to run 13 or 14 miles? I know it's not necessary, but could it be helpful? Or maybe I should stick to 12 but try to do a little better pace. I will ask my coach but just pondering things as I wrote out my taper calendar.
For someone who runs multiple HMs, I'm a fan of stretching the long runs in training up to 16 miles. That really helps with the last 4 miles on race day; they aren't the mental challenge that they were when I only ran 13 miles in training. Given 4 weeks till Wineglass, I'd say that if you want to do a long run that is more than HM distance, now or next weekend is the time to get it in.
I'd guess that you're right on the bubble between needing to train up for a half and being in condition to just run a half whenever. What do you want out of Wineglass? If you just want to have fun, it doesn't much matter what you do as long as you don't injure yourself. If you want to strive for a PR, backing off the last week or two will be important so you arrive at the start line well rested, frustrated by not being allowed to run as much as you'd like, and wound up like a coiled spring ready to take off.
Thanks for your comments and advice @MobyCarp (and I realized I typo-ed in one sentence and said marathon when I meant HM - I've never run a full). I appreciate you taking the time.
What do I want out of Wineglass? Although I have always said it's for fun and just to complete a challenge, I really would like to PR and know I will be disappointed if I don't. I had such a huge improvement from my first HM last fall to the one I did in May. I don't expect that kind of huge gain again but I have been training consistently all summer so I should be able to do better.
I would plan to do a longer than race distance run this coming weekend, but I will be traveling. I definitely plan to DO a long run (I'll be in Boston, so a long run along the Charles is on the agenda) but I don't really want to take up my whole day running and recovering. So that's why I was thinking of doing the longest run the next weekend which is 2 weeks out and then definitely taper. I like your analogy of a coiled up spring. I do want to be very well rested. I will ponder the options though.2 -
9/1 – 6 miles
9/2 – rest day XC meet
9/3 – 10 miles
9/4 - 5 miles
21 of 100 miles
5 miles of trail running this morning with a few of the cross country kids and my friend Trisha. So much fun! My thighs are talking to me a bit after the 10 miler yesterday.
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September goal: 65 miles
9/3: 7.1 miles
9/4: 3.1 miles
10.2/65 miles
I intended to get up early and run while it was still coolish, but I am not a morning person and I just couldn't do it. It was funny though. It was warmer this morning when I left the house than yesterday, but the heat didn't bother me as much. I guess because I knew it was hot. I guess yesterday I wasn't expecting it to be so hot and I was more disappointed.
@Dcorrick I always use spotify because I like to customize my playlist. Can you do that with the run feature or does spirit pick the songs?
@elise4270 I pretty much always get black shorts or capris. That way my shirts always match.
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9/1- REST
9/2- Family Time
9/3- Family Time
9/4- 6
Total: 6
September goal: Survive 100k training and the beginnings of pre-race freak out
Nominal Mileage goal: 200 miles
Today's notes: Mondays are "normally" rest days, but after 3 days of no running, I was getting antsy, so my mom and I headed to the park for an easy run. Got in 6 miles on the hiking trails. Great way to start the last day before the school year starts.
2017 Races Scheduled
6/16- William A Irvin 5k
6/17- Grandma's Marathon 4:24:06
7/15- Eugene Curnow Trail Marathon 7:22:23
8/12- UMTR FatAss "Not Quite" 50k
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon (full)
10/21 Wild Duluth 100k
11/23- TBD 5k Turkey4 -
Finally persuaded myself to do a run Saturday. Note to self, don't do 7 miles having barely run all week. Still aching today (feels like the BONES in my butt are hurting.). Kept it on the flat for a change - maybe that's a problem as I didn't change terrain or use other muscles!
I don't usually listen to anything when running, but sometimes a long run goes better with sound. I either listen to trail running podcasts or audiobooks. My local library offers audiobook downloads FOR FREE so I don't even need an audible account. Mostly I listen to crime novels as otherwise I zone out (I do a lot of driving and they help there). Don't ever listen to Richard Burton reading Dylan Thomas's Under Milkwood if you want or need to stay awake......
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Decided to skip the gym this morning and relax on the beach a little longer after my morning walk.
Then I checked the updated hurricane Irma forecast. To quote Jimmy Buffett: "Squalls out on the Gulf Stream, big storm's comin' in soon...
Testing the generator and trimming stuff away from the house. Another Floriday...1 -
@_nikkiwolf_ now you have me worried - I just booked on a running weekend!!
I did check with them what sort of distance/speed it'll be, and he said you go at your own pace, which slightly concerns me as it's quite easy to get lost on the moor, it all looks the same....!!!
But it sounds fun and I hope you're enjoying it. Mostly I want to get tips on technique and navigation.0 -
As to the female thing - I work in the construction industry, specialising in historic objects, but daily dressing tends to be tricky as I need to be dressed for site visits, and a cold workplace.
As a result, I have a rule for myself of no jeans outside work. So when I go out I dress up, as I don't dress up for work. Social dancing also gives me an excuse for pretty dresses, and the world just needs to put up with the fact that I permanently have bruises on my shins like a seven year old who's just fallen off a climbing frame.6 -
@Dcorrick I always use spotify because I like to customize my playlist. Can you do that with the run feature or does spirit pick the songs?
It makes the running playlists, but there's one that's based on what you've been listening to. And if you search the playlists, others have made lists for 160, 165 and 170 BPM.1 -
September Running Totals (miles)
9/1 – rest/injury volunteer at 12K
9/2 – rest/injury 2.6 mile bike ride
9/3 – rest/injury 8.6 mile bike ride
September running total to date – 0.00
Nominal challenge goal: 1 mile
Real goals: Get healthy enough to run again. Make a final decision on whether to register for Boston 2018.
Today's notes – Spent about 4 hours out of the boot this morning, including a bike ride. 8.6 miles in around 42 minutes with only a couple minor hills was okay for the ankle, though after I got back I could tell the PTT was a bit fatigued. Put the boot on and accepted being sedentary the rest of the day.
It's getting really hard to resist the temptation to test whether I can run. Cycling, and noting that even that is enough to mildly fatigue the PTT, helps ground me to the reality that I need to back off the running for a while longer.
Saw the results for Oak Tree Half online. The guy who won my age group ran it in 1:36:21. Healthy, I could beat that. Things being as they are, DNS was the correct strategy. The good news is, the age group winner is a guy who hadn't run any Rochester Runner of the Year races till Oak Tree. I had already clinched at least a tie of the age group for the series; this clinches a series age group win for me. The series win would feel better if I'd run Oak Tree, but I'll take the result.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA) finished in 3:49:42
April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA) finished in 39:54, PR for 10K
May 21, 2017 Lilac Run 10K (Rochester, NY) finished in 40:04
May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
June 9, 2017 Charlie McMullen Mile (Fairport, NY) finished in 5:44.90, PR for mile
June 18, 2017 Medved 5K to Cure ALS (Rochester, NY) finished in 19:32
July 4, 2017 Firecracker Four Mile (Fairport, NY) finished in 25:42
July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, NY) finished in 1:39:05
July 28, 2017 Karknocker 5K (East Rochester, NY) finished in 19:28
August 9, 2017 Pound the Ground 10K (Mendon, NY) finished in 41:26
August 12, 2017 Bergen Road Race 5K (Bergen, NY) finished in 19:47
August 25, 2017 USATF Masters Mile (Hap Crim Michigan Mile, Flint, MI) DNS - injury
September 3, 2017 Oak Tree Half Marathon (Geneseo, NY) DNS - injury
September 17, 2017 MVP Rochester Marathon (Rochester, NY) DNS - injury
November 23, 2017 Race with Grace 10K (Hilton, NY)
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