September 2017 Running Challenge

@amymoreorless, be safe!

@RespectTheKitty, sending good thoughts and wishes your way. Sounds like several of us struggle with this as well so you're not alone. I know it's tough.

@HonuNui, owie! Those scrapes looks painful. And, thanks for sharing your story although @JessicaMcB almost made me cry!

On the running front, got in 5.6 today for a September total of 68.

HonuNui wrote: »

I am more than happy to brag about my boy! Steve was a talented artist, musician and all around good guy. My favorite memory is one day hubby and I were singing a duet in harmony (we are choir members) and Steve burst into tears (he was about 7). "Why are you crying!?" "Because it's so pretty." That says a boatload about the kind of guy he was.

About 2 months before he died he was going up an elevator at a Reno casino. He had lost all his hair due to radiation and chemo. Two guys in the elevator beat him up for being "a skinhead." He was not upset at being hurt...he was upset at being characterized as a bad guy because of the way he looked.

When he died, on a Monday, word went out, and the house was suddenly full of people...about a hundred. At the wake, which his favorite tavern hosted-and donated all the food and drink, there were about 500....all wearing fake handlebar moustaches...he was very proud of his! Again, this for a quiet computer graphics guy. He had never met anyone (except those 2 elevator guys....) who wasn't charmed by him.



I could go on, but it's hard to type when you can't see thru your tears......
Thanks for asking....

@RunsOnEspresso It's certainly not too late to participate, but not sure if swag is still available for virtual runners-- I will ask the AIM people and hopefully post an update with my running update later today

And....for all of you virtual AIM at Melanoma runners.....please post a pic of you on that day (with medal and shirt if possible) so I can "collage" it with the physical runner pics. .....thanks bunches!

THank you.

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
9/22 – rest day, PT
9/23 – 3.11 easy
9/24 – rest day
9/25 – rest day
9/26 – 4.03 easy
9/27 – rest day
9/28 – 5.36 warmup, easy workout, cool down
9/29 – rest day

September running total to date – 16.64

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 – I ran yesterday evening. It was the time trial for the opening of the half marathon training session, and I ran in three pieces. The first was getting from the store to the time trial loop site, and the last was getting back. In between, I ran the loop while the time trial was going on. It was beautiful running weather, low 60s fading to upper 50s as we ran.

The idea was just to run, not to push things. I ended up settling in about marathon pace, then let myself run at T pace for the last 800 meters of the 2 mile time trial. I slowed back down for another bit of cheering on trainees, and finished that part with around 5K of the total. As I was running T, not really time trial effort, I reflected that I might be being stupid.

Well. This morning, my ankle didn't like me as much. It's not hurt so bad that I can't do anything, but it didn't want to do calf raises with as much weight as I used yesterday. I bagged the calf raises, and bagged the idea of walking 10K steps today. After a day of relaxing, it feels a bit better. I don't think I've done permanent damage to myself, but I may have slowed my recovery down.

So . . . tomorrow is the first long run of the training session. I'm supposed to pace at 8:00 per mile. The distances are 5 miles (half marathon) and 8 miles (full marathon). Before yesterday evening I had been thinking I could stretch to 8 miles at an easy pace. Now, I'm thinking I'll run 5 if my ankle feels pretty good tomorrow morning, and may bag it if I don't see noticeable improvement from today.

Sigh. Things I might have done wrong include running too hard, too soon (top suspect); running too far (I think I would have got away with it if I'd kept it all truly easy); and not stretching after yesterday evening's run (a lesson I have to keep re-learning.)

Oh, well. Tomorrow is another day. Then it's likely I'll start October with a rest day.

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)

@HonoNui thank you for sharing about your boy - he sounds absolutely wonderful! Your story is very touching

katharmonic wrote: »

@lporter229 good suggestion about the shirt. I'll have to dig through my stash and see what I have ready to donate. I know I'm going to want something and I'm not sure how long before the start we'll have to give our drop bag up. It might have to be a Santa Claus themed shirt - I know I have 2 identicals of those I will probably never wear from races.

Drop by a Walmart or something and buy something new, but inexpensive. Then when you leave that behind whatever charity gets it, gets a new shirt for someone. Makes a nicer gift. Just a suggestion.

Today was one of those days it was probably good I had a running buddy. And a running buddy who knows what I'm cleared for, and is pushing a stroller as well. Otherwise too far and too fast would have happened very easily. Work is a disaster right now, and was one of those days where I really just wanted to put on my water pack and run until I ran out of attitude. Last time I tried that though I ran out of water before I ran out of attitude... so would NOT have been a good decision currently. Instead, went for a nicely paced 1.8 miles. Which is still a "long" run lately. Which puts me at 9/10. Which means probably if ankle isn't too mad at me tomorrow, we will have to do another mile to fix that deficiency.

@MNLittleFinn I hope your SPED head butt was not as severe as the one my mother got last spring. She ended up with one heck of a concussion.

@katharmonic below is my friend's solution to those "start cold and warm up" sort of race weather AND "throw away clothes". She is an OR nurse, and so we have easy access... but just another idea.

September goal....I'll know it when I see it.

9/1 rest
9/2 4mile hike through Kilauea Iki, then 3.2 run on treadmill
9/3 4.35
9/4 4.00
9/5 rest
9/6 5.62
9/7 4.10
9/8 4.30
9/9 rest
9/10 3.12
9/11 4.10
9/12 rest
9/13 4.10
9/14 snorkel 2.5 hrs
9/15 7.20
9/16 4.44
9/17 rest
9/18 snorkel 3 hours
9/19 4.00
9/20 6.40
9/21 life/chores/#damngames
9/22 5.35
9/23 4.35
9/24 rest
9/25 5.82
9/26 4.22
9/27 5.10
9/28 3.13
9/29 4.40

Total: 95.30
Thank you all.....

@katharmonic Have a great race!...might want to keep holding that extra shirt as a snot rag, tho....
@JessicaMcB your daughter is a gem!
@skippygirlsmom hope Skip is ok....weird kind of injury!
@RunsOnEspresso -still t-shirts and goodie bag available, but not guaranteed on the medal.....


Ticker is my goal for 2017 and progress to date:




Upcoming races:
AIM at Melanoma Hilo, Hawaii 5k 10/14/17

@RespectTheKitty My kindest thoughts go out to you.

@kristinegift Ow, I hope your calf trouble doesn't last long!

@HonuNui Yikes, that looks nasty! I love your story of 7 year old Steve. I was telling my running companions about you two yesterday.

@MNLittleFinn For some reason I thought you worked with special needs kids. You work in some sort of detention centre? Either way, you've got guts. (Understatement, looking at your running schedule. )

Have not been on here since Monday, and catching up is nearly like reading a book, but it is an inspiring book.

@HonuNui It sounds like Steve was such a great person. I know you are very proud of him and surely he would be proud of you in the way you are choosing to honor him.

@JessicaMcB I don't know what it was, but it became very dusty in the room when I was reading about your young daughter. Very wise girl you have there.

Goal for Sept is 100 miles

Sept 1.....0 m.......Rest day
Sept 2.....13.2m...MTD 13.2
Sept 3.....0 m.......MTD 13.2
Sept 4.....4.1 m....MTD 17.3 Also did 11 m ride in am.
Sept 5.....4 m.......MTD 21.3 Much rain and distant thunder and lightning on run tonite.
Sept 6.....3.1m.....MTD 23.4
Sept 7.....4m........MTD 27.4
Sept 8.....0 m.......MTD 27.4
Sept 9.....0 m.......MTD 27.4
Sept 10...11.2m...MTD 38.6
Sept 11...0m........MTD 38.6
Sept 12...6.5m.....MTD 45.1
Sept 13...6.2m.....MTD 51.3(halfway to goal)
Sept 14...0 m.......MTD Rest day
Sept 15...0 m.......MTD Rest day before 5K race
Sept 16...4.1m.....MTD 55.4
Sept 17...13.7m...MTD 69.1
Sept 18...0 m.......MTD 69.1
Sept 19...6.2m.....MTD 75.3
Sept 20...5.1m.....MTD 80.4
Sept 21...5.1m.....MTD 85.5
Sept 22...0 m.......MTD 85.5 Rest day
Sept 23...0 m.......MTD 85.5 Crosstraining day 15 mile bike ride.
Sept 24...15.7 m..MTD 101.2 (goal met)
Sept 25....0 m......MTD 101.2
Sept 26....0 m......MTD 101.2
Sept 27....5 m......MTD 106.2
Sept 28....0 m .....MTD 106.2
Sept 29....10 m....MTD 116.2

Wanted to push pace on my run today to see if I possibly have it in me to break 2 hours in my first HM on Nov 18. Ran first 8 miles in 1 hour 8 min for a 8:30 mile/min pace and could have gone further. I would need to do last 5.1 in 52 min. So I am hopeful I can break the 2 hour barrier for my race on Nov. 18. I did set my personal best for 10 k on this run at 51:30. Definitely helps that temps have backed off to the 70's with lower humidity. Stay safe everyone.

Goal for the month 55 miles with a half scheduled at the end of the month. I am trying a "rest my legs" strategy in which a run a short distance and long distance in a week with lots of rest in between (filled with working at a job, sleeping, etc.)

9/27...taper week but ran 4 miles today.....mostly to get stretched. Race day on Saturday.

9/30. Slept rotten last night. Picked my packet up last night...must be my nerves. Will supply race report probably tomorrow.

I hope that it is enough. Plan is to run this half with fresh legs. My biggest concern is that I will not be able to keep up the pace that I want to be running.

9/1....9 miles... In zone all but 9 minutes. 13 minute/mile.
9/4...4 miles ...in zone all but 1 minute. 12:45 minute miles.
9/11...12 miles....focusing on running more at race pace....goal was to run under 14 minute miles. I haven't run this far in a while....noted that this felt easier than I expected especially the first 10 miles. Pace was 13:10 per mile on the average. My last half marathon was at the 12:38 pace ( in May). In zone only 24 minutes. My main goal was to stay relaxed. Hamstrings felt tight the next morning.
9/14...5 miles.....really not feeling like running at all....goal was to stay relaxed and to run at comfortable pace without focusing on zone running. pace was 12:48....in the zone 31 minutes.
9/17...5 miles.... in zone 24 minutes...pace was 12:24. Lungs felt great....head was into it....not as leg weary today.
9/22....5 miles ...in zone 33 minutes pace was 13:48.
9/25...9 miles....in zone 22 minutes. Pace was 13:53. Some cramping, but not bad. No soreness the next day.
9/27...4 miles.

total....50 miles
goal....55 miles.

Upcoming races... 9/30.....Indianapolis Women's Half Marathon

14.5 at 8:45/mile last long run until marathon. Into the taper now.

Between Hurricane Irma and acute bronchitis, I pretty much lost half the month! Here's hoping nothing else happens to interfere with my tanning in October!

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
9/5 = Camp Gladiator class
9/6 = 6 miles and 45 minutes strength training
9/7 = 10.5 miles
9/8 = 7 miles
9/9 = rest day
9/10 = 13.5 miles (run/walk intervals with running group)
9/11 = 8 easy miles and 30 minutes strength training
9/12 = Vinyasa yoga class & 3 mile walk with the puppy and hubby
9/13 = 8 miles
9/14 = 7 miles and Camp Gladiator class
9/15 = 3 miles (and a long 6 hour car ride)
9/16 = 6 miles hiking (up a mountain)
9/17 = rest day (and another long 6 hour car ride)
9/18 = 13 miles
9/19 = sick day
9/20 = 8 slow miserable miles
9/21 = 7 miles
9/22 = 11 miles
9/23 = rest day
9/24 = 13 miles
9/25 = 8 miles and 30 minutes strength training
9/26 = vinyasa yoga class
9/27 = 11 miles (8 five minute speed intervals)
9/28 = 6.5 miles (easy pace)
9/29 = 10 miles - easy
9/30 = 8.5 miles with the running group (run/walk)

192.5/175 (September goal miles)

Upcoming Races:
10/28 = Hill Country Halloween Half Marathon
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon