September 2018 Running Challenge

September goal: 100 miles
9/1: rest
9/2: 6 miles of random hotel parking lots
9/3: rest
9/4: 7 miles
9/5: 3.5 miles
9/6: 5 miles
9/7: 9 miles (6 am & 3 pm)
9/8: rest
9/9: upper body weights
9/10: rest
9/11: 8 miles
38.5 of 100 done

UPCOMING RACES
October - Illinois Homecoming 5k (7th)
November - 5 mile Bare Bones Turkey Trot (22nd)
December -

COMPLETED RACES
January - Frosty 5k
February - Run for the Chocolate 5k
March - Penguin in the Park 5k
April - Lake Sara Dam 5k
May - Run Through the Jungle 5k
June - French Fried 5k
July - Firecracker 5k
August - Happy Birthday to Me virtual 10k
September 7th - 5k Glow Run

Today I got to run a quick 1.95 miles after lifting weights. Well, sort of. First I got to spent a half hour listening to one of my supervisors explain (correctly) what I’d done wrong on the last memo I sent him. Whoops. I thought about feeling super bad and down on myself afterwards, but instead I went for a run. I ran a little faster than I’d planned, but my legs were up for it and it felt good.

I think I’m doing taper backwards: last week I ran 22.5 miles including the half marathon (it’s still exciting just saying that in my head), which was the most I’d run in a week. I only ran twice before the race and took an extra rest day but 13.1 kind of adds up. My quads are still yelling at me on the stairs, but didn’t hurt at all while I was running. /shrug

This week I’m only set to run 17 miles after taking Monday off to rest. We’re going out of town Thursday night through Sunday morning and I don’t know that I’ll be able to get a long run in this week. This probably won’t be a good running trip, which is why I’d wanted to do the race last weekend. So it goes - I signed up for a virtual 10-ish K (9 3/4 K, heh) for tomorrow which will probably be nicer than running in a mall parking lot anyhow.

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
9/10 Mo - rest
9/11 Tu - 0:20:01 - 1.95, lifted heavy things

September Total: 33.46/85 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
September 12: Hogwarts Running Club Platform Year 5 Virtual 9 3/4K
October 6: Twin Cities Marathon Weekend 5 or 10K
October 21: Mankato Half Marathon

Okay, definitely have peroneal tendinitis (or however it is spelled). No running for me this week until I can see the physio on Friday so I'm just going to lurk here grumpily.

For my run this morning, the weather was a continuation of the coolness of yesterday, along with a light cooling misty rain in the air...that rain didn't last long but it felt really good while it did.

02 - 5.40
03 - 18.09
04 - 14.15
05 - 15.67
06 - 12.84
08 - 14.13
09 - 14.16
10 - 15.43
11 - 14.08

Total: 123.95 / 300 miles

1---7.01 intervals
2---5.04 intervals
3---9.03 intervals
5---3.67 run
8---7.52 intervals
9---6.27 run
11---4.59 run

Running. 43.6/60
Cycling

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)

9/6 3.45
9/7 3.1
9/11 3.15

Total 9.7 /60

Adjusted my goal from 100 to 60.

Scheduled for 4 tomorrow. Not sure I can get that in with my limited time in the AM but I will go for as long/far as I can.

8.79 slow miles today

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
9/10 – 9.24 warmup + XC workout + cool down

September running total to date – 64.86

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 – It rained late afternoon, and I thought I'd be running in the rain at club practice. I delayed leaving home so as not to have to wait in the rain, and dealt with heavier traffic than I'd like from being later; but the rain let up and it was 66º F (19º C) with overcast skies but no precipitation when I ran. The dew point was 63º, but I guess you can't have everything.

Ran the warmup. The pre-workout talk went over results from PG XC #1, and mentioned a club member who ran his first BQ at Erie last weekend. 3:50:09, compared to a target of 3:55, so he can't register till Monday; but I expect to see him in Boston next April.

The stated cross country workout was 800 at T, 2 x 1000 at I, 800 at I, all with 3 minutes recovery; then 4 x 200m uphill strides. We have a standard loop that's 1000 m, with some grass, some easy trail, some down, and some up but nothing really steep. There was supposed to be a marker at 800m.

I never found the marker for 800m. The loop at T, by the time I knew I was past 800m it made sense just to run 1000. Then I just ran 3 x 1000 at I pace, jogged down and ran the strides. The 200m for the strides may have been a bit short, but the uphill nature was exactly as intendend: not terribly steep for the first 100 to 150 m, then a bit of a kicker to get to the Big Tree marking the end.

Topped that off with about a mile and a half cool down run, mostly with some other runners. Running with other people makes it easier for me to run slower, which is what I ought to be doing on a cool down.

Got to thinking, this is the first time in about a year that I've actually run the workout as planned and added a cool down run. Gearing up for cross country, starting with the easy workouts at the beginning of the season, has matched up well for a transition from base building to real training. And I should be in pretty good shape for Buffalo on the 23rd.

But the major priority remains the Wineglass Marathon. I'm thinking this will be a peak mileage week, and I'll try to get 20 miles in on Saturday. Then I'll need to taper. That will be interesting, since I'm just kind of winging the training on general principles and not following a specific plan.

But dang, it feels good to not feel injured and have a 9 mile evening with speed work be no big deal.

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)

2019 Races:
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)

September, she'll remember (to run)

9/1 2.85
9/2 4.15
9/3 2.00
9/4 3.5
9/5 rest
9/6 rest
9/7 4.00
9/8 3.10
9/9 rest
9/10 snorkel 2 hours. Though not technically a "snorkel" pic.....I liked the shot of
this little sand crab:



9/11 3.20


Total 21.80

Upcoming races:
Nov. 11, 2018 Las Vegas Rock 'n Roll 10k
January 4, 2019 Hilo to Volcano Ultra 50k Relay. For Dennis

Ticker is my goal for 2018 and progress to date: