September 2017 Running Challenge
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September Running Totals (miles)
9/1 to 9/19 – injury, rest, PT, some cycling, lots of frustration
9/20 – 2.03 easy
9/21 – 2.11 easy
September running total to date – 4.14
Nominal challenge goal: 1 mile
Real goals: Get healthy enough to run again. [cleared to run 9/20] Make a final decision on whether to register for Boston 2018. [registered, hotel reservation made]
Today's notes – Went to club practice this evening. Gorgeous weather, a pretty park, and a workout for cross country was on the board. I ran the warm up, probably could have run 3 miles instead of 2; but 2 got me back to base. Then I was surprised I made it through the drills. At that point, it didn't seem like a good idea to push things any more, so that was it for the day. It's enough, for now.
I've been thinking through how I got injured and what I might do to avoid it again. My current thinking is that I need two rest days a week. Yes, I can run 6 days a week; but I can't run 6 days a week forever. So I'll go back onto a schedule with Monday and Friday as rest days. That makes tomorrow a rest day even though I've only run 4 miles so far this week. That seems a little silly physically, but the organizational and emotional base of *not running* on Friday is more important right now. I'll break the Monday or Friday rest day tradition for a race that is scheduled one of those days, but for now the idea is to get onto a Sun-Tue-Wed-Thu-Sat running schedule and turn that into a routine. Time enough to worry about further details when I'm training for something more specific than rebuilding my capacity to run.
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)
2018 races:
April 16, 2018 Boston Marathon (Hopkinton, MA)
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MNLittleFinn wrote: »Anyone have experience with the Garmin LTHR guided test? Looking for info on if it's worth running one. As much as I hate to admit it, I think my 174 from my friel test might be too high.
No experience with it, but I don't have a lot of faith in Garmin (or any other company, for that matter) when it comes to more complex calculations. Distance, pace, heart rate; yeah, those will be right. But even given a ton of data from my actual runs, the Garmin race predictor and recovery time estimates are bad jokes. I suspect the LTHR test will be another case of inaccurate numbers thrown out there to sell watches, with a black box of calculations underlying the numbers.
Maybe I'm jaded; but if Garmin thinks my PR mile is 5:31, why does it let its software predict that I can run a 16:06 5K? I'm supposed to trust the company that produces this result, and claims that I need 11 hours recovery after a 2 mile warmup, to accurately calculate my LTHR? I don't think I can muster that level of trust.4 -
2---6.21
4---6.21
5---3.47
7---3.21 5k PR (post op)
7---2.30
9-10 Best to rest days.
11---2.56 walk
12---3.51
13,14,15--eh. Hot, not feeling 100%
16---7.14
19---3.50
21---3.08 I think this may be my last run of the month. My foot/knee/hip is one, maybe 2 runs from calling it an injury. I plan on biking the rest of the month to keep my endurance up and ready for my quarter marathon.
Anyone else get an email from the SPAM race director??? Whooo! Ready to run!
41.19/82 miles
66.5/132.24 kilometers
Upcoming races:
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
Oct 14 AIM for the Cure- 5K, virual run 1230 central time.
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Jan 27 Running the Rose. Tyler Tx. 11mi or 7k
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's
1 mile 9.25 5k 34.12 10k 1:12.351 -
@mobycarp you hit on some of my concerns.... I ended up running a test and it gave me 166 for LTHR. Problem is I've run 2+ hours with that HR average and didn't want to die after...... makes me wonder.....0
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Date :::: Miles :::: Cumulative
09/01/17 :::: 0.0 :::: 0.0
09/02/17 :::: 12.0 :::: 12.0
09/03/17 :::: 3.1 :::: 15.1
09/04/17 :::: 3.3 :::: 18.4
09/05/17 :::: 6.3 :::: 24.7
09/06/17 :::: 4.0 :::: 28.8
09/07/17 :::: 0.0 :::: 28.8
09/08/17 :::: 0.0 :::: 28.8
09/09/17 :::: 14.2 :::: 43.0
09/10/17 :::: 2.9 :::: 45.8
09/11/17 :::: 2.6 :::: 48.4
09/12/17 :::: 0.0 :::: 48.4
09/13/17 :::: 5.4 :::: 53.7
09/14/17 :::: 0.0 :::: 53.7
09/15/17 :::: 0.0 :::: 53.7
09/16/17 :::: 10.4 :::: 64.1
09/17/17 :::: 3.0 :::: 67.1
09/18/17 :::: 2.3 :::: 69.4
09/19/17 :::: 5.7 :::: 75.1
09/20/17 :::: 0.0 :::: 75.1
09/21/17 :::: 2.7 :::: 77.8
Another evening run just before dark to wait out the heat as much as possible. It looks like we're going to be pretty warm here for the next week, but I'm happy to see that 8-9 days out looks like a big cool down. My race is 10 days from today!
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MNLittleFinn wrote: »@mobycarp you hit on some of my concerns.... I ended up running a test and it gave me 166 for LTHR. Problem is I've run 2+ hours with that HR average and didn't want to die after...... makes me wonder.....
Well, there's a limit for you. If you can run 2+ hours with a 166 HR, your LTHR is somewhere higher than 166 . . . unless you were compelled to *slow down* after about an hour, due to the build up of lactic acid in your muscles.0 -
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MNLittleFinn wrote: »@mobycarp you hit on some of my concerns.... I ended up running a test and it gave me 166 for LTHR. Problem is I've run 2+ hours with that HR average and didn't want to die after...... makes me wonder.....
Well, there's a limit for you. If you can run 2+ hours with a 166 HR, your LTHR is somewhere higher than 166 . . . unless you were compelled to *slow down* after about an hour, due to the build up of lactic acid in your muscles.
So it wasn't 166, but my 18 mile FFLR at thr end of May had an average HR of 163 and that run was 2:45, I don't think 3 bpm difference would make me crash after an hour.
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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
09/05/17 - Rest
09/06/17 - Strength + 5 miles - Z3/4
09/07/17 - Strength + 5 miles - Z3/4
09/08/17 - 7 miles Z2
09/09/17 - 16 miles
09/10/17 - 12 miles Z2
09/11/17 - Rest
09/12/17 - 9 miles Z2
09/13/17 - 7 miles Z2
09/14/17 - 7 miles Z2/3 + Strength training
09/15/17 - 7 miles
09/16/17 - Rest
09/17/17 - 13.1 miles Z2
09/18/17 - 8 miles Z2
09/19/17 - 9 miles Z2/3
09/20/17 - 5 miles 50% Z2 50% Z3
09/21/17 - 7 miles 70% Z2 30% Z3
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
10/14/2017 - HAWAIIANS LOVE S.P.A.M. (Skin Protection Against Melanoma)
-- SPONSOR ME: https://walk.aimatmelanoma.org/Hilo2017/PastorVincent
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
Today did 7 miles. According to Strava, 30% of it was in Zone 3 HR. Pace was about a minute slower than it should be to warrant that, but I think I found around 2 miles of trial (counted for out and back) with some tough hills, and that is probably where my HR was up. I meant to look at my watch when I exited the trail to see how long it was... ops.
Here is a relive with some pictures:
https://www.relive.cc/view/1195365165
Probably run it for now on, but this is it for bothering with pictures for a good while at least. Annoying to think and stop and take pictures and then start again. 4 -
9/1 - Rest day
9/2 - 13.18 miles. Very slow, mostly walking. Really struggled with low BG throughout entire run. Depleted electrolytes and had cramping towards end and afterwards.
9/3 - Rest
9/4 - Cross train - hiked 10 miles.
9/5 - Unplanned rest day - seems like I might have sprained left ankle.
9/6 - 6.34 miles (plan was for 8, but trying to be easy on ankle ahead of HM on 9/9)
9/7 - Unplanned rest - trying to rest ankle for HM and spare electrolytes
9/8 - Rest
9/9 - 12.74 Wabash Trace HM 2:02:08 (we all took a wrong turn shortly after start, causing the short distance)
9/10 - Rest
9/11 - Rest
9/12 - 5 miles treadmill intervals
9/13 - 8.04 miles
9/14 - 5 miles treadmill, low BG issues and generally not good
9/15 - Rest
9/16A - 9.12 miles fasting, with electrolytes and yohimbine. Good BG's, indicating yohimbine is working to release stubborn fat, but slow run. Plan was for 18 miles today. Stopped for rain and because pace was so slow.
9/16B - 5.01 miles - did not get to 18 today, but stopped because it was dark and I was worn out
9/17 - Rest
9/18 - Rest
9/19 - 5.0 miles treadmill before weight lifting
9/20 - Unplanned rest day. BG's high in the afternoon and I'm exhausted so going to bed early.
9/21 - 5.0 miles treadmill before weight lifting
I'm so far behind that I'm not going to reach goal
Upcoming Races:
9/9/17 - Wabash Trace HM
10/21/17 - Oregon Trail Run HM2 -
2 - 5k Time Trial Training Group runs this week.
First one was on the 440 m Track at the High School ( old School Track for those who remember that distance )
8.8 km Track Repeats. I stopped my Garmin when I went to hit the Lap Button and then got it screwed up.
800m Warmup + ( 4 x 1600m ) + ( 3 x 400m Rest ) + 400m cooldown = 8.8 km
I was struggling on this one and was getting a lot of Calf / Hammy Twinges so I bailed out of the Fast Pace on 3&4 but kept circling to get the distance in.
Second TTG run was along the Riverbank Trails where they have 1 km markers.
1 km warm-up; 5 x 1 km with 1-2 minutes rest between. Goal to Build Pace. 6:17 / 4:53 / 5:01 / 5:06 / 5:11.
I may not have succeeded in doing a true build over each repeat, but I did hold the pace fairly well ( for me ).
Again I screwed up on hitting the Lap Button so pouched the raw data a bit, which is why it shows 6;17 for the first km. 1 Tap = pause, Next tap = resume then one more tap to start the next Lap. I was constantly forgetting the 2nd tap on the resume. A much better result than on Monday.
09/02 6.5 km – 143.5 km - 006.5 km – YTD 1001.07 km
09/03 6.5 km – 137.0 km - 013.0 km – YTD 1007.57 km
09/05 11.0 km – 126.0 km - 024.0 km – YTD 1018.57 km
09/06 8.0 km – 118.0 km - 032.0 km – YTD 1026.57 km
09/10 10.0 km – 108.0 km - 042.0 km – YTD 1036.57 km Don't get Lost in the Woods Race
09/11 5.6 km – 102.4 km - 047.6 km – YTD 1042.17 km
09/12 4.0 km – 98.4 km - 051.6 km – YTD 1046.17 km
09/14 11.5 km – 86.9 km - 063.1 km – YTD 1057.67 km Tempo Build with the 5km TTG
09/16 6.0 km – 80.9 km - 069.1 km – YTD 1063.67 km Miserable Miles Obstacle Course Run
09/18 8.8 km – 72.1 km - 077.9 km – YTD 1071.87 km Track Repeats. I screwed up Garmin. 5k TTG
09/20 6.1 km – 66.0 km - 084.0 km – YTD 1077.97 km 5 x 1 km Repeats I screwed up Garmin again. 5k TTG
Great Photo's from so many, Fantastic video about Runner Safety especially for the ladies and being aware of your surroundings. Most of the Trails in my Town are along the Riverbank with residence's 60 ft away on the other side of the RiverRoad so a high safety factor for people. Now our Bush Trails are true wilderness with not a lot of users so definitely a place that people want to be aware of their surroundings. Wildlife / Dog Pack encounters are a bigger danger than Bad People. I do remember @JessicaMcB posting about some safety issues along the Trails in her area earlier in the year.
Pictures ; not a formally trained Photographer but I did a few Pre Graduations/Pre Wedding photo's for Friends.
All with an old school Film Camera as they wanted true Black and White, not digital shifted into B&W.
Sometimes I would have the camera sitting on a table pointing at the subject and use a remote to trip the shutter so people had no idea.
10 km Roots and Ruts Bush Trail race tomorrow.4 -
PastorVincent wrote: »
I was too.1 -
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9/1 - rest day
9/2 - 7.2km
9/3 - rest day (walk)
9/4 - rest day
9/5 - 5.5km
9/6 - rest day
9/7 - 7.1km
9/8 - rest day (walk)
9/9 - 8.4km
9/10 - rest day (walk)
9/11 - rest day (walk with kids - adventure!)
9/12 - 8.6km
9/13 - rest day (walk)
9/14 - 8.6km
9/15 - rest day
9/16 - 8.9km
9/17 - rest day (walk)
9/18 - rest day (walk)
9/19 - 4.5km
9/20 - rest day
9/21 - 4.3km
Total 63.2/100 km
Unlikely to meet my goal this month but that's okay. It was a bit ambitious anyway.
As I was nearing my house on my way home this afternoon I looked at my phone and found that the lady I'd sold my son's old snowsuit to was stopping by to pick it up... 15 minutes previously... and I'd forgotten to mention it to my husband.
Thankfully she was able to come back... and I felt like a bit of a dolt! My husband is a very patient man. But then again I think he's just used to me by now.
Upcoming Races:
9/24 Heartbeat Run 10K
1/1/18 Resolution Run 5K
8/18/18 Edmonton Marathon 10K2 -
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seanevan10 wrote: »I FINISHED!!! I finished the couch to 5k program. I have started it a few times but never finished. Until now! SO excited that I can run for 30 minutes. I am going to go for a full 3.1 miles on Sunday just to test, but I think I have it now. Whoop. I owe part of it to you because this has been a great group of people with TONS of motivation and great advice. Thank you!
Total 22.61/30 goal
@seanevan10 fabulous well done.
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I am Team Egg Nog. No, wait, Team Pi. Nah, Team Chocolate.
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@seanevan10 Bravo for completing Couch 25K!! Just brilliant. And I love how you say this group has helped you.
@MobyCarp So happy that you can run, and you're planning to do Boston. I love your weekly running day plan.0 -
September 2017
02 Sept – 5 km parkrun
04 Sept – 2.8 km very easy
06 Sept – 4.7 km very easy
09 Sept – 5 km parkrun
10 Sept – 8.2 km
11 Sept – 6.1 km
13 Sept – 10.1 km
15 Sept – 6.2 km
16 Sept – 5.1 km parkrun
17 Sept – 15.1 km
18 Sept – swimming
19 Sept – 8.7 km
20 Sept – 10 km
22 Sept – 25 km
September 2017 Goals:
A month of Zen Mode, rest, recovery, and easy running after my first marathon
Events:
Aug 27 – Ran my first marathon, woo hoo! – 42.2 km
Sept 22 - 24 km on my 24 month Runniversary – Did 24 + 1!
Oct 14 - Aim for the Cure Melanoma Virtual 5K Run. MFP Team Page:
https://walk.aimatmelanoma.org/Hilo2017/mfpmonthlyrunningchallenge
Oct 15 – Melbourne Half Marathon – 21.1 km
Nov 5 – The Bloody Long Walk 35 km
Today wasn't exactly restful or easy. I was feeling in good form after 4 weeks rest since my marathon, so I set out to do 1 km for every month I've been running - 24 km - on my runniversary today. It was a lovely spring day, but I'm not conditioned for heat after 6 months of cool weather here down under. The heat, added to the 200 metres of elevation made this a particularly taxing 24 km. Plus, I forgot to start my Garmin till I'd been running 1 km, so I had to do an extra, hard kilometre to get 24 onto Strava.
But all in all, I'm proud of myself for sticking to running for 2 years, proud of what I've achieved in that time, and proud of this tough run.
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Cool, as soon as it arrives I will hope in then!
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