September 2017 Running Challenge

September was probably the worst mileage month in a long time. But having learned to stop before a pain turns into injury is an achievement. My foot is still tight in the mornings, so I do anticipate needing to ease into October mileage. The hip is what it is. If it hurts, I'll just let it. That's something my doc is going to have to address. Yoga/stretching/hot/cold/PT strengthening exercises are going to have to become a bit more regular. And the pool is oh so close to being open... Ohhh fishy fishy!

I'm packing up this morning to head to Lawton Oklahoma for the Quarter Marathon. I had hoped it to not only be a comeback run, but actually match my pre surgery 10k PR, 1:00:52. But I think I'll just try to make my best training time of 1:15... and enjoy the race. Should be 57°F/14C at the start. So I'll have to help moving to stay warm. (57 is cold when your sorta use to 90+).

I just realized I don't have any shoes to wear.... *kitten*. How does that happen? Trail training, no good road shoes. KTT tape may be the answer.

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Great month everyone!
@HonuNui Posting our S.P.A.M race photo is an excellent idea

@skippygirlsmom That is an odd injury. Poor Skip.

Good luck to everyone racing this weekend.

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
9/22 - Rest
9/23 - Unplanned rest (BG Issues)
9/24 - 18.01 miles; everything went really well until about mile 12 when I started to feel muscle pains of electrolyte depletion. Swung by home and got 2 electrolyte tablets, but it wasn't enough. Walked most of the last 2 miles.
9/25 - Rest
9/26 - 5.0 miles treadmill before weight lifting
9/27 - 5.70 miles 'race pace' (actually was faster than race pace… yea!)
9/28 - 5.01 miles treadmill before weight lifting
9/29 - Rest
9/30 - 20.05 miles. Pace was really good at first - even better than expected for race. However, the last 5-6 miles were really slow. Struggled with low BG, took 3 gluose tablets. Unfortunately, no CGM and I didn't feel it. Good thing I stopped and tested every 5 miles, because I was 49 mg/dl at mile 15. I have 1 CGM left and I'm not going to put it on until either I get the next shipment or until time for the race. I am going to switch registration to the marathon, though. The CGM shipment should have arrived by now. I had a voicemail yesterday from the company and have been playing phone tag. Someone on Facebook said the factory is in Puerto Rico, so I'm hoping that isn't true. Will see...



Upcoming Races:
9/9/17 - Wabash Trace HM
10/21/17 - Oregon Trail Run marathon

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
9/30 – 5.01 group run

September running total – 21.65

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 – After yesterday's scare, this morning my ankle felt good enough to run easy. So I went off to pace 5 or 8 miles at 8:00 per mile. Turned out that no one showed up needing a 7:30, 8:00, or 8:30 pace; so the four pace leaders (one for each of those paces, plus the sub who fills in for whichever regular can't make it) took off together, belatedly joined by a familiar runner who belongs in the 9:00 pace group but aspires to be faster.

I basically didn't pace the run. I let the regular 8:30 pacer (who also paces 8:00 as needed) and the sub lead the way, while I hung back with the 7:30 guy. Paid attention to how my newish Hoka Clifton's felt with Superfeet Blue inserts; they are an improvement over the Saucony Kinvaras for the hard, uneven sidewalks the route forced us onto. I can still tell that asphalt is softer, but the difference isn't as stark as when I'm in the light weight Kinvaras.

The first loop was a bit short, and I was mildly amused to see 4 pacers take 4 different paths of OCD in the parking lot to get 5 miles. The sub asked me how I felt, given my injury/comeback status. I told him, "I feel like I could run another 3 miles, but I used up my quota of Stupid on Thursday evening." So the sub and the regular 8:30 went out with the wannabe for the last 3 miles, and I did my stretching. Had some coffee, hung around and socialized a bit, then came home to ice my ankle.

Between the way the ankle felt while stretching and icing, and how it feels now, I think stopping at 5 was a Good Idea. Maybe I could have got away with 8 miles today; but there are no medals for training runs.

That closes out September at a low total mileage, but at least it's more than October 2016. Met the goal of running regularly again, met the goal of making a decision on Boston, and now I need to think about a goal for October. See you all on the October thread.

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)

September's Goal - goal of 160
Week 1 update: 21.5
Week 2 update: 34.7
Week 3 update: 37. 2
Week 4 update: 33.1
Week 5 update 27.7

Final Total 154.2

Good month of running mixed with all the usual suspects that got in the way to hit the target I set 30 days ago. If it was not for a 12k race tomorrow - would have run the extra 6 miles this morning - but figure I will save that energy and see how it goes running it a bit faster.

I have still been working on recovery and thought I'd give you an update for the month before it is over.

Sept 3rd - went to the ICU for the first of 3 surgeries to help remove clot that was occluding my left common iliac (about your belly button) down the entire left leg.
Sept 6th - left the ICU - but couldn't walk more than a few steps and could barely manage to stand long enough to wash my hands
Sept 10th - walked one mile
Sept 11 - walked 2.6 miles - my entire neighboorhood
Sept 13 - walked 3.5 miles
Sept 14 - walked 4 miles
Sept 15 - walked 5 miles
Sept 16 - walked 4 miles and managed to jog about a 2-3 mailbox distance before I would have to quit
Sept 17 -walked 5 miles, including a couple of quarter mile jogging intervals
Sept 18th - back at work again
Sept 21 - worked out with my trainer - upper body only - and managed half mile jogging intervals in my walk
Sept 25 - managed 2 one mile intervals in my walk
Sept 28 - worked out with my trainer and did some body weight leg work - and then managed to "run" a 5k - personal worst time - but continuous running movement
Sept 30 - 10K - ran the entire thing - but my left foot was numb by 3.5 miles and my knee down was numb/tingling from 4.5 miles on. Even though I was barely under a 12 min mile pace, I spent 65% of the run in zone 5.

So I think today's run was about as far as I can push myself right now. Glad to be back running at least somewhat - but still trying to wrap my head around how far I have to go to get back to my prior pace and endurance. And not really sure what to make of heart rate data when you have impeded flow back to the heart - so just trying to go by feel. Though unless, I just want to walk - I can't stay at an entirely conversational pace.

Glad to see so many people doing well this month! - Especially MobyCarp - looks like your recovery is progressing far better than mine!

Wow!!! I made it to 50 miles this month!
Now, on to making next months plan...
9/1 - 4.62 miles
9/2 - 30 min cardio
9/3 - 30 min walk
9/4 - 4.16 miles
9/5 - 5.03 miles (treadmill)
9/6 - 30 min walk
9/7 - 5.08 miles (treadmill)
9/8 - 30 min cardio
9/9 - 4.81 miles
9/10 - 20 min cardio
9/11 - 30min cardio
9/12 - 4 miles
9/13 - 30 min cardio
9/14 - 30 min cardio
9/15 - 30 min cardio
9/16 - 4 miles
9/17 - 30 min walk
9/18 - 4.77 miles
9/19 - 30 min cardio
9/20 - 30 min cardio
9/21 - 30 min cardio
9/22 - 30 min cardio
9/23 - 4.82 miles
9/24 - 30 min cardio
9/25 - 30 min cardio
9/26 - 30 min cardio
9/27 - 4.69 miles (treadmill)
9/28 - 30 min cardio
9/29 - 30 min cardio
9/30 - 4.6 miles (treadmill) = 50.58 miles

wishiwasarunner wrote: »

I have still been working on recovery and thought I'd give you an update for the month before it is over.

. . .

Sept 30 - 10K - ran the entire thing - but my left foot was numb by 3.5 miles and my knee down was numb/tingling from 4.5 miles on. Even though I was barely under a 12 min mile pace, I spent 65% of the run in zone 5.

So I think today's run was about as far as I can push myself right now. Glad to be back running at least somewhat - but still trying to wrap my head around how far I have to go to get back to my prior pace and endurance. And not really sure what to make of heart rate data when you have impeded flow back to the heart - so just trying to go by feel. Though unless, I just want to walk - I can't stay at an entirely conversational pace.

Glad to see so many people doing well this month! - Especially MobyCarp - looks like your recovery is progressing far better than mine!

Hard to say what is "better." I haven't run as far as 10K yet, and I have noticed that I lost some aerobic fitness while not running. Maybe I have fewer symptoms from running than you do; but that might be because I haven't challenged myself as hard, or because it's harder to come back from surgery than from tendinitis. Can't really compare the situations properly, they're different.