September 2018 Running Challenge
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Had to check my stats out too. I always knew I took more steps than other runners my height (I'm just under 5'8"). My average stride length is 0.95, and average cadence is 180. I'm happy with that - it's better for my ageing body!!5
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@RunnerGrl1982 Congrats on a great 5K race!
@Scott6255, @Elise4270, and @PastorVincent Ha, I'm the shortest of my brothers at 5'10"...they're both over 6' and have legs that go all the way up to their armpits; with attributes like that, they'd probably be great as runners, but neither of them run unfortunately.
At 5'11" but have short legs for my height which yields a very tall... sitting height... which makes driving cars very annoying - so I stick with trucks.4 -
No run this weekend... too many conflicts, back at it on Monday though.3
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Date :::: Miles :::: Cumulative
09/01/18 :::: 18.2 :::: 18.2
09/02/18 :::: 5.4 :::: 23.6
09/03/18 :::: 6.3 :::: 29.9
09/04/18 :::: 2.1 :::: 32.0
09/05/18 :::: 6.5 :::: 38.5
09/06/18 :::: 0.0 :::: 38.5
09/07/18 :::: 1.7 :::: 40.2
09/08/18 :::: 13.3 :::: 53.5
09/09/18 :::: 5.0 :::: 58.5
OK, run done. I felt like wearing long sleeves and pants, it was so cool in my house today. But I wore capris and short sleeves and of course I should have worn shorts. Definitely did not feel very smooth out there today, but it wasn't as bad as I feared.
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@RunnerGrl1982 Congrats on a great 5K race!
@Scott6255, @Elise4270, and @PastorVincent Ha, I'm the shortest of my brothers at 5'10"...they're both over 6' and have legs that go all the way up to their armpits; with attributes like that, they'd probably be great as runners, but neither of them run unfortunately.
I *think* the ideal running height is 5'6"-5'10 for men. No idea what it is for women. That whole mass/strength ratio business.
I saw a prediction that the male runner that will break the sub 2 full will likely be smaller than average. So.... Go get 'em boys!3 -
1---7.01 intervals
2---5.04 intervals
3---9.03 intervals
5---3.67 run
7---7.52 intervals
8---6.27 run
Five weeks out from my come back race. Of course, i had to look up last years AG tier... I want to place. I need my existence validated! Haha! Well c'mon, it's good training motivation. Except i have an ITB that thinks I'm building to much too fast. What a kitten. Its been muddy so ive neglected the mtn bike. Think I'll load up the road bike this week, keep moving towards that AG/PR.
ETA- race goal is ~55min QM... Whats that? A sub 9 pace?... i got it 😁. IF the ITB calms down.
Running. 39.0/60
Cycling. still nothing here...
Upcoming Races
October 14th Spirit of Survival Lawton OK. Quarter Marathon
November 3rd Dinosaur Valley Endurance Run. Half. Glen Rose TX
January 4 BIRR Ultra relay. 50k. Hawaii. For @KeepRunningFatboy
March 31, 2019 A2A Undecided distance. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)9 -
September Running Totals (miles)
9/1 – rest day
9/2 – 15.80 warmup + Oak Tree Half
9/3 – rest day
9/4 – 7.23 warmup + XC workout
9/5 – 6.02 group run
9/6 – 6.05 warmup + XC workout
9/7 – rest day
9/8 – 14.23 paced run + solo run
9/9 – 6.29 warmup + PG XC #1
September running total to date – 55.62
Nominal September mileage goal: 165 miles
Real Goals: Run Oak Tree well, winning my age group and finishing healthy. Build base/train toward Wineglass, running PG XC #1 so as not to be injured, and running the USATF Masters XC Championship so as not to be injured. Run Wineglass easy, finishing healthy for a good recovery in October.
Today's notes – Okay, this is going to be long.
This morning was the first of the 5-race Pete Glavin Upstate NY Cross Country series. It was nominally 5K, held at a classic cross country site that no one had run since 1992 or so. I was told there were 3 major hills, and the pre-race reports on what the hills were like varied with the teller. They were everything from impossible monsters to no problem for me.
One thing I can't complain about is the weather. The forecast was for 61º F at gun time; we got 54º F with a dew point in the low 40s, overcast skies, and negligible wind. You can't ask for better weather. It was a bit of a drive to get to the site, so I allowed a lot of time and got there early. Saw a course branch marking, and asked one of the old-timers if this was the "88" hill everyone talked about, going up toward NY Hwy 88 and falling about 2.5 miles into the course. We walked over, he looked, and said yes it was. Then he did a warmup jog up the hill, so I have a picture of a runner on the 3rd major hill for you:
I had enough time, so I set off to do a course preview as a warmup. The markings were confusing, and I left the course a few times. It turned out that there were 3 sets of markings. There were very clear white paint arrows on the ground, but those were for a high school XC course that didn't always match up to our race. The familiar orange flags were ours. And there were yellow signs with black arrows that were easy to follow, but were for a dog agility event happening an hour after our race.
The course branch markings weren't always clear as to which branch to take. With a few false starts, I figured it out and ran the entire course (plus added distance) for the warmup. For the real race, there were course marshals at all the confusing points so there was no problem.
The first 1000 m or so was really challenging, because it narrowed before the field spread out. I had a tough time passing runners on the easy running grass. Then came a downhill, and a girl fell right in front of me. I barely avoided stepping on her. That was disconcerting, because I was wearing 3/8 " spikes at the time. Stepping on someone would have been very ugly. Ran a few paces and remarked, "I hope she's all right." Turned out she was right behind me, and said she was okay. Whew!
The first mile ticked over just after I started the first major hill. It reminded me of the grassy hill in the IEXC series. This is my strength; I was passing people going uphill and getting passed by better cross country and trail runners on the steeper downhills. At the top, there's a left turn into the woods and trails that were a bit more technical than the IEXC trails. But I saw them in the warmup, and managed as best I could.
The second major hill was in the trail section. If it had been raining, this would have been a stream. There was dirt and rocks, and I knew from the warmup that I'd have to be careful where I placed feet wearing spikes; but I really wanted the spikes for the grassy downhills. I ran part of that hill slower than I wanted, because it took a while to find a place where I could pass the runner in front of me. Then I survived the rest of the trails, and only got passed by one runner on the downhill return to hill #1.
Now I know what's coming. I'm running uphill, but it's gentle grass, and I'm kind of resting for the 88 hill. Get there, and I know there's nothing hard after the top. So I challenge the hill, and go past the runner who had passed me on the steep grassy downhill. Get to the top, and pick up the pace. Pass a couple people, but there are others that I can't catch.
Crossed the finish with a Garmin time of 20:52, an official time of 20:50.9. Garmin says 2.90 miles. Other runners I talk to got similar GPS distance. Oh, well. It wasn't a full 5K, but the terrain made it at least as hard as a road 5K.
The tale of the course can be told by Garmin Connect screen shots:
I was a bit amused to see a 6:35 pace for both mile 1 and the 0.9 partial mile at the end, with an 8:20 pace for mile 2. That pretty much tells you where the hard part of the course was.
This was not a national event, but it was a major regional cross country event. As such, there was a strong regional field. My time put me 65th of 144 overall, and 4th of 31 in the M 60-69 age group. My GVH Supervet team finished 2nd (1-4-9) behind Syracuse (2-3-5). Oh, well. We needed one more runner who was as good as me or better. Even if I'd managed to catch the Syracuse runner who was 11 seconds ahead of me, my team would have lost by 2 points.
The series did not give out shirts this year. Instead, people registering for the series got winter running hats:
It was too warm to wear this hat today, but it may be appropriate for some of the October or November races in the series.
On the discussion of cadence and stride length, I had to look. Today I had a warmup run and a race on close to the same route. Garmin reports the warmup had an average cadence of 172 and an average stride length of 1.06 m. The race had an average cadence of 188 and an average stride length of 1.19 m. I am not a believer of the theory that cadence stays constant regardless of pace. Maybe that works for someone, but I don't see how I could do that without messing up my form.
. . . and one more of my real goals was achieved. I ran PGXC #1 to not get hurt, and I'm in really good shape. I may try for a 20 mile long run next Saturday, since I don't have another race for 2 weeks.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY) short course, 18:04 for ~2.9 miles
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY) 4.89 miles by Garmin, 43:15
July 14, 2018 Shoreline Half Marathon (Hamlin, NY) finished in 1:45:54
July 28, 2018 Battle at Bristol 10K (Naples, NY) survived in 1:28:33
August 1, 2018 IEXC 5K #1 (Rochester, NY) finished in 22:17
August 8, 2018 IEXC 5K #2 (Rochester, NY) finished in 22:10
August 15, 2018 Pound the Ground 10K (Mendon, NY) finished in 43:11
August 22, 2018 IEXC 5K #3 (Rochester, NY) finished in 21:59
August 29, 2018 IEXC 5K #4 (Rochester NY) finished in 22:00
August 29, 2018 IEXC TDP 1 mile (Rochester, NY) finished in 6:07
August 29, 2018 IEXC TDP 400m (Rochester, NY) finished in 1:14
September 2, 2018 Oak Tree Half Marathon (Geneseo, NY) finished in 1:36:41
September 9, 2018 Pete Glavin XC #1 5K (Newark, NY) 2.90 miles finished in 20:50.9
September 23, 2018 USATF Masters XC 5K (Buffalo, NY)
September 30, 2018 Wineglass Marathon (Bath, NY to Corning, NY)
October 7, 2018 Pete Glavin XC #2 6K (Akron Falls, NY, probable DNS)
October 21, 2018 Pete Glavin XC #3 6K (Mendon, NY)
November 4, 2018 Pete Glavin XC #4 6K (Trumansburg, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)
November 18, 2018 Pete Glavin XC #5 6K (Syracuse, NY)
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September goal: 85 miles
9/2: 7 miles
9/4: 4.5 miles
9/5: 4.5 miles
9/6: 5.5 miles
9/9: 7.5 miles
29/85 miles completed
Today's run was a really nice 7.5 miles. The temperature was a nice 70°f. It was still pretty humid but the dew point was only 68° which was a lot nicer than it has been lately. There was also a nice breeze from the north so it was a cooler run. There were several times that it felt misty. It wasn't really rain. There was just so much moisture in the air that I could feel myself running into water droplets. It actually felt pretty good.
I was going to run a route I haven't run in a while, but I saw 3 dogs who were out of their fence so I turned around and adjusted my route and ended up coming up with my route on the fly. It was kind of nice. Since I started running before work I stick to a route that is well lit and I know I have time to run. It was nice to run some different roads for a change.
I ran my fastest 10K time to date so I was pretty excited about that. There are never really any 10k's near here so I haven't had a chance to run an actual 10k race, but I felt pretty good about my PR anyway.
@RunnerGrl1982 Congrats on the 5K. Cool medal!
2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
11/10/18: Wags & Whiskers 5K
So, your saying you thanked the 3 dogs for that push? :-)
Sorry, just being funny. Don't understand sarcasm but I have a dry sense of humour. Go figure.
Your not having much luck lately with skunks and dogs. Hopefully that changes soon.
I'm glad you enjoyed your run.
I on the other hand I'm walking earlier and in a different areas I know in hopes I don't see any skunks for awhile. :-)
@RunnerGrl1982 Congrats!
Cute hardware.
@Scott6255 @Elise4270 @PastorVincent so, you guys made me look at mine now. Mine shows 8:37 pace cadence (spm) 91 avg 145 max
But don't know what any of this means.
Or what exactly are we looking at? 🙇♀️2 -
I think it is time to officially switch to the half for November. I just can't get my *kitten* together it seems for a marathon.
I was planning to do my long run today. Set everything out last night, was feeling excited to get back on track but then I woke up this morning and my head was pounding and my ears wouldn't stop popping. I got up anyway and started moving around, which usually helps. I drank water, had some toast, and went to the bathroom to change. I ended up sitting on the floor crying because I couldn't get it together to go for a run. I went back to bed and slept for another 2-ish hours.
I have missed far too many double digit long runs at this point to do a marathon. I would never get in a 20-mile run, maybe not even an 18 mile. I've determined my body can't handle the training for a marathon and will stick with distances between 10K and a half. I do 5ks for fun but I am definitely built for longer than 5k distances. After 3 failed attempts, I am throwing in the towel on marathons. It hurts but I have to realize my physical limits.16 -
@RunsOnEspresso No shame in knowing your limits. You know the saying "if you never try, youll never know.."
You'll dominant the HM in November. Its a great distance. I mean heck. Why run an additional 2-3 hours when you'd be missing that time you could be wallering in "i did it", "Ima bad mamajamma", "ima eat that with a beer!", "Check my swag, Celebrations!". When those marathon nuts are still running, we're showered, planning the next race and celebrating.
No tears girl. You're ment to be faster, not longer.11 -
@MobyCarp good work on not spiking that girl! That would not have been pretty!0
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@RunnerGrl1982 Congrats on a great 5K race!
@Scott6255, @Elise4270, and @PastorVincent Ha, I'm the shortest of my brothers at 5'10"...they're both over 6' and have legs that go all the way up to their armpits; with attributes like that, they'd probably be great as runners, but neither of them run unfortunately.
I *think* the ideal running height is 5'6"-5'10 for men. No idea what it is for women. That whole mass/strength ratio business.
I saw a prediction that the male runner that will break the sub 2 full will likely be smaller than average. So.... Go get 'em boys!
Wonderful, so at 5'11'' I am already out of the running! Yay! Time to sit around and get fat again.
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@RunsOnEspresso No shame in knowing your limits. You know the saying "if you never try, youll never know.."
You'll dominant the HM in November. Its a great distance. I mean heck. Why run an additional 2-3 hours when you'd be missing that time you could be wallering in "i did it", "Ima bad mamajamma", "ima eat that with a beer!", "Check my swag, Celebrations!". When those marathon nuts are still running, we're showered, planning the next race and celebrating.
No tears girl. You're ment to be faster, not longer.
It's just hard when it's been a goal for so long. And wanting to build on it to do ultras. Now I feel like I have no goals.4 -
PastorVincent wrote: »@RunnerGrl1982 Congrats on a great 5K race!
@Scott6255, @Elise4270, and @PastorVincent Ha, I'm the shortest of my brothers at 5'10"...they're both over 6' and have legs that go all the way up to their armpits; with attributes like that, they'd probably be great as runners, but neither of them run unfortunately.
I *think* the ideal running height is 5'6"-5'10 for men. No idea what it is for women. That whole mass/strength ratio business.
I saw a prediction that the male runner that will break the sub 2 full will likely be smaller than average. So.... Go get 'em boys!
Wonderful, so at 5'11'' I am already out of the running! Yay! Time to sit around and get fat again.
LOL! Well if you need a reason too.... There are many fast marathoners sighted at 6'2"... So... take your pick. You get to be part of which ever club you choose. (And i was trying to encourage/support the fellas closer to my height, as sometimes they feel "shorted"
). 0 -
I meant to get in on this thread from the start of the month but have had some crazy goings on lately (including my father passing Wednesday, which was, unfortunately, not nearly the emotional event you might expect due to a poor relationship there). I have, however, been running every day (always at least a mile). I'm not sure I'm going to be able to get caught up with the whole thread, 28 pages in 9 days?
My goal for this month is 165 miles. Due to the aforementioned crazy stuff happening I missed a long run so that's a set back for me.
9/1 - 2.2 miles
9/2 - 1 mile
9/3 - 6.2 miles
9/4 - 4.9 miles
9/5 - 2.3 miles
9/6 - 6.1 miles
9/7 - 1 mile
9/8 - 5.6 miles
9/9 - 12 miles10 -
RunsOnEspresso wrote: »@RunsOnEspresso No shame in knowing your limits. You know the saying "if you never try, youll never know.."
You'll dominant the HM in November. Its a great distance. I mean heck. Why run an additional 2-3 hours when you'd be missing that time you could be wallering in "i did it", "Ima bad mamajamma", "ima eat that with a beer!", "Check my swag, Celebrations!". When those marathon nuts are still running, we're showered, planning the next race and celebrating.
No tears girl. You're ment to be faster, not longer.
It's just hard when it's been a goal for so long. And wanting to build on it to do ultras. Now I feel like I have no goals.
I understand. I think ultras are a different beast. I think the cut offs are longer, trails and are something you still could do. Where's @LaDispute57 ? You know he does them and has had two hip replacements? (Hes the reason i stuck with running through all my hip crap).
Ultras seem like they are more endurance than speed and endurance. I wouldn't be so quick to write it off just yet. Hang in there.1 -
@elise4270 It's not really about speed right now. I don't think I have enough spoons for the longer distances. The long runs just take so much energy from me. I am extra slow on trails because of my asthma.4
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Today I got to run 13.23 miles (and change, because my watch ran out of batteries in the last quarter mile or so), which included miles 5-7 and most of miles 4 and 8 of the Twin Cities Marathon course. For today’s PRs I ran my longest single distance, my fastest half marathon (it counts!), and most miles run in a week.
As my husband put it on Facebook: My goal this year was to run a 5K in October. After my first 5K in July, I decided to run a half marathon in October. And after running my first half marathon in September, well, I’m still planning on running another 5 (or 10) and a half in October, but I’m definitely not scheduling any marathons for 2018. My husband said I shouldn't say things like that out loud. For real, though, I think the half is probably my distance.
It was a really good day for a race. Amazing weather, sunny with a breeze, around 55 when we started with a dew point around 53. It was probably up to around 70 by mid-race, and just very pleasant the whole time. I wore a long sleeve shirt to bib-pickup but left it with my husband before starting.
The course was two laps of a figure eight around Bde Maka Ska and Lake Harriet. The race website said that registration was capped at 1500 and was listed as full a couple of days ago. I think the results page said about 1350 finishers. The starting area was pretty narrow so it was hard to tell, but it felt like about the right number of people. Everything also felt very well organized, which I appreciated.
This was a more Serious Business race than my two 5Ks, but I didn’t feel as awkward as I did waiting for those to start. I’m sure experience was a lot of it, but even though I’d never ran 13.1 miles before, I think that I knew I’d done the work to get there, and so had everyone else there, so no matter what else, we had that in common. Maybe a few of those folks were weekend treadmill warriors who mostly hated running but just wanted something to do to kill a few hours on a beautiful Sunday morning, but I’m thinking very few.
My plan was to stick to the 2:30 pacer through the first nine miles, and except for a quick bathroom break that’s what I did. There were actually two pacers per group, which was nice because 1) two heads (Garmins?) are better than one, and 2) they kept up an almost unending conversation through the race which helped me keep pace even when I was a bit ahead of them and provided a bit of a distraction.
The first 6-7 miles felt, dare I say it, actually pretty fun and easy. I’d been concerned that the 2:30 group might be a bit slow based on my math, but I didn’t count on them walking through the water stops. I haven’t figured out running and drinking yet, so the walk breaks were fine with me and kept the running pace up a little bit. It was a bit crowded at points but mostly I enjoyed running with a pace group - there were maybe a half dozen women who ran the whole way more-or-less together, and even though we only exchanged a few words, I was definitely feeling the camaraderie.
I did a little happy dance after we passed 9 miles and I was into PR land, but those last four miles were tough, especially the last three miles, but especially the last two miles, and ESPECIALLY the last mile right up until the crowd at the finish line was in sight. I think that I’ve been progressing so incrementally that I never really found myself in the position where I started questioning the wisdom of what I was doing, but that for sure happened today when I realized I was going to have to top-off my long run PR with a four mile “easy” run.
Those pacers really saved my bacon, encouraging me to keep ahead of them, and to keep moving, and to run the tangents, which I’d largely ignored up until then, adding maybe .4 mile onto my total. Ah well. I broke away from them a bit in a few places, but ended up walking and letting them catch up again. I never let them pass me, though, and I crossed the finish line just before they did. I wasn’t expecting them to be announcing names as we finished, so that was an awesome surprise.
The results are still listed as “in progress”, but I’m listed at 2:30:22 clock time, 2:28:25 net time (chip?) and either one is great with me. Nothing impressive place-wise, but even with some walking I think I passed more people in the last few miles than passed me, so that felt good. And I ran the race I wanted to run, which feels really good.
After food, a shower, stretches, a long nap, and a few hours of sitting around taking it easy I don’t feel especially beat up, although my knees are definitely of grumpy and my back is a bit tight and my hip maybe has opinions if I stay in the same position too long. I’ll do some more stretching before bed and most likely take tomorrow as a rest day. Maybe a chiropractor visit or a massage early in the week.
SEPTEMBER MILES:
9/1 Sa - recovery day
9/2 Su - 1:48:13 - 9.01
9/3 Mo - lifted heavy things, but not too heavy
9/4 Tu - 0:55:04 - 5.15 tempo
9/5 We - lifted heavy things, but not too heavy
9/6 Th - rest
9/7 Fr - 0:45:10 - 4.12 steady
9/8 Sa - rest
9/9 Su - 2:27:30 - 13.23 City of Lakes Half Marathon
September Total: 31.51/85 miles
Marathon miles: 6/26
Races!
July 4: Red, White and Boom! 5K Chip time: 0:32:20
August 25: Glo Run Night Race 5K Chip time: 0:30:40
September 8: Helen Gold 10K DNS - trip postponed
September 9: City of Lakes Half Marathon Net time: 2:28:25
October 6: Twin Cities Marathon Weekend 5 or 10K
October 21: Mankato Half Marathon16 -
@ContraryMaryMary As others have said That is a lot of mud! @JessicaMcB would probably be very happy there. Gorse is Nasty stuff. Still looks like you had some fun.
@MarylanderX Welcome to the group, we can be chatty on lots of differant topics so it does tend to build up.
So people can get a little in sight into others quite often there is Questions of the month This month we some how have 3.
What did you wanna be when you grew up?
Why did I start running?
Why do I run now?
A small group of 4 this morning - me and 3 Ladies
Had to think about a decent route to do since it dumped a lot of rain yesterday and most of the trails would not be passable. 6 km down WestBrook Hill and out to the Gravel Pits, this limited Mud Bog travel to 2 km. I was feeling really good today after yesterdays suckfest. For me I hammered the Hills on the return and dropped all the ladies. Didn't really intend to drop them it was just that every thing was feeling good so I had no choice but to go hard. The one lady has done quite a few marathons, Cdn Death Race etc so I was surprised that I was able to pull away.
Of course since I left my watch sitting in the charger that means I have no data on the run. So did it really happen?
09/01 10.00 km-10.00km - 130.00 km - YTD 724.77km
09/04 8.00 km-18.00km - 122.00 km
09/06 6.00 km-24.00km - 116.00 km - YTD 738.77km Miserable Miles Course
09/08 6.50 km-30.50km - 109.50 km
09/09 6.00 km-36.50km - 103.50 km9 -
9/1: 2 mi +ST
9/2: 4mi
9/3: 6.85mi
9/4: 1.5mi
9/8: 5.03
9/9: 20.04
Goal: 39.42/115 miles
9/3 Labor Day Road Race 10K
9/30 Wineglass Marathon
I got in 20 miles today. I didn’t get out as early as I should have, so of course it was hot for most of it. However, I’ve looked at the extended forecast, and weather for Wineglass should be mid 40s for the start and low 60s by the time my slow butt finishes. MUCH better than the 75 degrees at 5:30am here in Ga!
@RunsOnEspresso Hugs to you! Sometimes we just have to focus on what we know works, and hopefully at a future point the marathon goal will work out for you.9
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