September 2018 Running Challenge
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6.3 today. Made a mistake and ran down a stretch of road with seemingly endless brunch patrons loafing around. Lesson learned. Minor illness seems to have passed, so that's nice.
58.3 of 80.9 -
09/02 - 8.5 hot humid miles
09/03 - 10 miles
09/04 - Back to the car shop - yay
09/05 - 8.5 humid miles
09/06 - 8 humid miles
09/07 - 9 humid miles
09/08 - Storming
09/09 - Storming
09/10 - 13.1 miles
09/11 - 8 miles
09/12 - Date Night - No Run
09/13 - Forget what happened
09/14 - 16 miles
09/15 - 10 miles
09/16 - 9 miles
09/17 - 8 miles
09/18 - 10 miles
09/19 - Date Night - No Run
09/20 - 11 miles
09/21 - 0 miles
09/22 - Pittsburgh Fly By 5k
09/23 - 0
Upcoming Races:
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
--More as I find them - need to find a nice trail race
2021 - Disney World Dopey! (if can raise funds)1 -
Alpha very inspiring! Always on task.
You have run in one month, what I have run all year Lol
And you have run basically coast to coast so far this year!
Nice job and Mucho Kudos!
Thank you
@PastorVincent wrote: »Considering she lives in Hawaii, a better number is she only needs 600 more miles to run from Hawaii to the coast of California.
Easily doable for her I think. 
Never been to Hawaii, never been out west. I have been as far as Kansas, oh and South Dakota. I live in Tennessee, wow, 18 years now. Longest I have ever been anywhere.
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So I'm sensing a comeback soon... here's my question.
I've lost a month of training due to injury. My previous average (when not tapering or recovering from marathons) has been consistently about 30km/week for about a year. How far back do I need to start over?3 -
@Elise4270 - I think Jessica McBride (@JessicaMcB) posted somewhere about completing her coaching certificate? Or maybe I dreamed it because I can't find it anywhere... She might be able to provide some online coaching advice.
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PastorVincent wrote: »brianaalyse92 wrote: »Thanks @Scott6255 ran 10 miles this morning and training for Boston! Is there a running group to join after December in the fitness pal community?
YES! So each month a new thread is created and most of us move to the new thread. Each month a few fall away, and a few join. I think I have been in the last 13 or 15 months now... but some have been in way more than that, and some will make next month their first one. It is all good
It is really just one big long party at its heart...
You've been around awhile because I'm pretty sure you were around before I quit the group/running for a bit.@Elise4270 - I think Jessica McBride (@JessicaMcB) posted somewhere about completing her coaching certificate? Or maybe I dreamed it because I can't find it anywhere... She might be able to provide some online coaching advice.
It was in the Facebook group. And maybe Instagram. I remember because I was like I need to hit her up.1 -
@Elise4270 I checked out RunCoach that was linked through a Strava email. It is free and looks as good as the plan my husband paid money for monthly for with Runner’s Connect. Maybe your husband would benefit. It is supposed to read your Garmin or Strava data and adjust the plan based on algorithms. Seems worth a try! You have to pay if you want one on one coaching though. P.S. I noticed the web version worked a little better than the app.3
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Morning all. I decided to spend extra time with my mum this morning before she went home so no run this am. But I did bring my gear to work with the hope that I'll do a 5k at lunch. it depends on the weather. I don't mind getting wet but in the middle of the day at work.
And I really need to get back into strength training. There is a community gym here I'm contemplating joining and using my lunch time for lifting. Or I can get strict with myself and start lifting again after work, since I do my running in the morning. but honestly I cant be bothered when I get home.
I did a drive of the half marathon route again, and actually took note of distances. It starts mostly flat for 7km, and is pretty much down hill from there (yay!). but in those first 7km are 2x1.5km stretches of gradual inclines that end in slightly steeper inclines. Just like the 2k stretch I would do here at work. So I'm thinking that at least once a week, either Monday or Friday, I will do a lunchtime run, doing that stretch. At the moment, I find that a challenge, gradually increasing for 2k, and I often struggle at the end.5 -
brianaalyse92 wrote: »Thanks @Scott6255 ran 10 miles this morning and training for Boston! Is there a running group to join after December in the fitness pal community?
It's a bit early to be in formal training for Boston; but of course it's never too early to build a base.
There will be a monthly fitness challenge every month. I've logged the good, bad, and ugly of my running in it through 3 iterations of Boston so far, and expect to do so through my 4th Boston next April. But first, I need to get through Wineglass Marathon next Sunday. And I'm waiting to see what happens with qualification standards; my guess is that BAA will increase them by 5 minutes across the board for 2020.1 -
polskagirl01 wrote: »So I'm sensing a comeback soon... here's my question.
I've lost a month of training due to injury. My previous average (when not tapering or recovering from marathons) has been consistently about 30km/week for about a year. How far back do I need to start over?
It depends on the individual and the injury. You need to listen to your body, and not do so much that you set yourself back. This is a delicate balance that is hard to learn. There are no bells chiming or lights flashing when you get it right; there is only pain when you get it wrong.
Possibly your most relevant experience will be recovery from marathons. Pay attention to how you feel and compare it to marathon recovery. Don't do more than your body would do at a comparable point in the marathon recovery.
All of this is subject to any concerns related to your specific injury. The major emphasis is, don't do anything that re-injures the same body part.6 -
RunRachelleRun wrote: »@Elise4270 I checked out RunCoach that was linked through a Strava email. It is free and looks as good as the plan my husband paid money for monthly for with Runner’s Connect. Maybe your husband would benefit. It is supposed to read your Garmin or Strava data and adjust the plan based on algorithms. Seems worth a try! You have to pay if you want one on one coaching though. P.S. I noticed the web version worked a little better than the app.
Niceness. We're back on speaking terms, I'll tell him. 😂
ETA it's not free. It was 129/ year. Haha! That's okay. He has a training plan he bought, the BIG BOOK OF MARATHON TRAINING4 -
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
9/10: 2.1 miles
9/11: 5 miles
9/12: 4.8 miles
9/13: 4.7 miles
9/16: 8.2 miles
9/18: 4.7 miles
9/19: 5 miles
9/20: 4.3 miles
9/23: 8.3 miless
76.1/85 miles completed
Today was my long run and it was awesome! I ran 8.3 miles. The temperature was
~66F and it was cool and misty the whole time. It was still pretty humid since it has pretty much rained all weekend and it was drizzling while I ran. But it was still nice. It was cooler and there was a 7 mph wind from the north. I actually debated what to wear before I ran. In the heat I just wear shorts and a tank top. Today I wore a tank top but wore capris instead of shorts. It was a good choice. I was thinking since this was a long run that I would just run easy and not try to worry about my pace. But my pace still ended up being pretty good. I guess it is just easier to run when it is cooler. I definitely had the runner's high this morning. I'm pretty sure anyone who saw me probably thought I was nuts because I think I was grinning the whole time. It was just a really fun run.
As usual this thread has been really busy over the weekend. I've seen lots of great races and PRs. Congrats to all who raced!
@katharmonic Great job on the 20 mile run!
@orphia Happy Runniversary! My 2 year runniversary will be on Tuesday.
2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
10/6/18: Old Rip 5K Run
11/10/18: Wags & Whiskers 5K9 -
I made my goal on today’s run and very happy that I finally made it! Legs were pretty tired going into it, so figured I would run nice and slow. Once I got going fell into a steady pace that was faster, but still felt pretty decent. Stretched after running, which I need to get better about doing!
9/1 - 4 miles
9/2 - 0
9/3 - 4 miles
9/4 - 3 miles
9/5 - 0
9/6 - 3 miles
9/7 - 0
9/8 - Stadium Run 5k
9/9 - 0
9/10 - 0
9/11 - 4 miles
9/12 - 4 miles
9/13 - 3 miles
9/14 - 0
9/15 - 6 miles
9/16 - 0
9/17 - 0
9/18 - 5 miles
9/19 - 3 miles
9/20 - 0
9/21 - 0
9/22 - 7 miles
9/23 - 4 miles
53 total/ 50 miles goal8 -
virtual relay for Dennis is 3weeks out.
We need a few slots filled. I know we have a few on stand-by, waiting to fill in the gaps. If you plan to run October 14th, central time any time between midnight and 5am or 130pm to 530pm, we could use you to run in memory of Dennis aka @KeepRunningFatboy .
See the thread for the link to sign up or just post here and we'll get it updated.4 -
11.16 miles trail run. Was supposed to be 12.5, but I was worn out and kept having low BG's. These miles were slow as a result and included a lot of hiking.
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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 – rest day
9/11 – 9.24 warmup + XC workout + cool down
9/12 – 6.55 group run
9/13 – 5.18 warmup + XC workout
9/14 – rest day
9/15 – 13.25 partly paced run
9/16 – 6.28 easy
9/17 – rest day
9/18 – 5.91 warmup + XC workout
9/19 – 7.03 group run
9/20 – extra rest day
9/21 – scheduled rest day
9/22 – 8.60 easy
9/23 – 6.59 warmup, 5K XC, cool down
September running total to date – 124.25
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 – This is going to be long. But at least I remembered to take a few pictures. Today was a series of cross country races at Delaware Park in Bufflo, NY. The ones relevant to me were the USATF Masters 5K Cross Country Championships, but there was also the USATF Niagara Region Open 5K Cross Country Championship, and the events served as the Can-Am Masters Cross Country Challenge. I had not been aware of that last one in advance, so I was a bit confused when they played the Canadian and US national anthems before the first race.
Got up this morning, managed to hit the road (in the car) about 8:30, made it to Delaware Park about 9:45. The club had already set up our tent:
The course is a 2.5 K loop of the park. Coach had told us it was flat. I went out to run a warmup, and fell in beside a guy in a Checkers AC (Buffalo) singlet. He did not have a complete team, and said he hoped we won it all; same region, after all. The course was as flat as advertised, but that's flat for cross country. There were more inclines and declines than you'd expect on a flat road course, but I didn't think they were any big deal.
My running companion assured me that the "hill" starting at about 1K would be significant at race pace. You even feel that hill racing on the adjacent road. OK, I filed that away.
The first race was the open runners. We finished our warmup just before that was starting, and I hustled off the course. Team got checked in. All is in order. I expect to be 3rd scoring member of the GVH 60+ men's team, behind Mark and Tim. Having seen how flat the course is, I plan to treat it like a road 5K as far as effort goes: 4800m at interval pace, then 200 meters at rep pace. The men's 60+ race goes off next, at 11.
We line up. I work to get ahead of the crowd in the initial wide portion. There are 8 guys ahead of me . . . 7 . . . 6. I find that "hill" my warmup companion told me about. I wouldn't have noticed it without warning, but with the warning I knew to put on a bit of effort and pass a couple of guys. At my peak, there are only 4 guys in front of me; but I can always hear someone off my shoulder or behind me.
Finish the first loop. My warmup companion passes me. Dang, he's as good as he claimed to be. Good thing he's not on a team. Keep plugging along. Begin to get worried because I haven't seen Tim or Mark, and they should both be faster than me. A bit after the second pass on the "hill," Tim passes me. Go, Tim! I hear breathing behind me. I work to stay ahead. I hear cheers: "Go GVH! Go Mark!" Thank God, Mark is right behind me. He passes me about 2.5 miles into the race. And that's it for position changes. With 100m left to go, I hear someone yelling, "He's 5 or 6 yards behind you, Kevin!" I pour it on, and it turns out I finish 2 seconds ahead of a guy in an Atlanta Track Club singlet. I'm right behind Tim and Mark; we ended up finishing in 19:55, 19:58, and 20:03.
Cross country is a team event. Masters have teams of 3 to 5, with the top 3 scoring and any others potentially displacing other teams' runners. Runners without teams are not considered for team scoring. So I finished 7th overall of 74 runners (all male, all over age 60), and 7th in my 5-year age group; but my team (60+ male) finished 4-5-6 for 15 points. Hartford Track club, the white jerseys, finished 1-2-12 for 15 points. I was considerably faster than Hartford's 3rd runner:
So there needs to be a tie breaker. Various tie breakers are used in cross country events. Several people told me the tie breaker for this event was, who had the faster 3rd runner. Which would be me, in this case. That seems like a dumb tie breaker to me. But a couple things that would make more sense to me also came out in my team's favor: Our total time was 28 seconds faster than Hartford's total time, if ties were broken by road race scoring. And if ties were broken by the 4th runner, we had one and they didn't.
It was really great weather for running, but the only other pictures I took of the course were some of the early masters ladies finishing:
I feel really good about how I ran and how I managed the race. But the USATF Masters is a tough field. I was near the front of the pack by virtue of the fact that there were separate races for Men's 60+, Men's 50+, and Men's 40+. I was not remarkable in my age group, and I was not remarkable as far as age grade. I was, however, on the winning Men's 60+ team. So, bling.
Everyone got a 12 ounce beer mug, just for checking in:
As a member of a winning team, I got a small but nice-looking medal:
The team got a nice plaque. We posed for a shot of the five team members, which Coach telling us the plaque goes in the middle of the picture. I was on one end. After the photo, my team mates handed me the plaque. They attributed the team victory to my performance today, and thought it should go home with me. Well, I guess. There is no physical headquarters specific to the team, and I can put it on my living room wall:
I got a bit choked up about that. Yes, I ran a good race. Yes, the team would not have won if I had not been there. But it really was a team effort. If any one of our scorers had not shown up, we would not have won. If our cheering section had not told me how close it was at the end, I could have finished one place further back. And I've never been a jock, never been a team sports kind of guy.
But since my team mates think that I'm the most deserving member for the team award, I'll display it proudly. The esteem of my team mates makes this one mean more than any of the other age group awards I've earned. That's an emotional hit that I didn't expect to get out of the last hard speed workout before Wineglass.
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) 2.9 miles finished in 20:50.9
September 23, 2018 USATF Masters XC 5K (Buffalo, NY) finished in 20:03
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)
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I did a drive of the half marathon route again, and actually took note of distances. It starts mostly flat for 7km, and is pretty much down hill from there (yay!). but in those first 7km are 2x1.5km stretches of gradual inclines that end in slightly steeper inclines. Just like the 2k stretch I would do here at work. So I'm thinking that at least once a week, either Monday or Friday, I will do a lunchtime run, doing that stretch. At the moment, I find that a challenge, gradually increasing for 2k, and I often struggle at the end.
Those first 7km at Kerikeri are quite challenging, especially if you’re excited and go out fast. In fact, the real challenge is not to go too fast too soon on those hills and then wreck yourself for the rest of the race. You want to be able to make the most if that massive downhill and still have enough in the tank for the final couple of kilometres, which are flat and feel really hard!! I’m a bit disappointed I opted for Waihi instead - Kerikeri is an awesome course.2 -
polskagirl01 wrote: »So I'm sensing a comeback soon... here's my question.
I've lost a month of training due to injury. My previous average (when not tapering or recovering from marathons) has been consistently about 30km/week for about a year. How far back do I need to start over?
@polskagirl01 Great advice from @MobyCarp When I tore my calf muscle I basically used a C210K plan as my recovery-retrain gauge. Mainly because it was structured - not some random roll of a dice. Well I actually started with C25K but I was able to run/walk a 5k after my 2nd week so bumped up to the 10k plan and just did small pieces and observed the rest days. Was able to jump forward fairly fast. 2 years out from my injury and every once in a while I will get a few Warning Twinges from my calf - reduce my pace until the twinge disappears then hold steady for 1-2 km and then slowly build up. Occasionally the twinge returns I slow down until the twinge disappears and turn for home calling the run as Long Enough for the conditions of the day.8 -
But since my team mates think that I'm the most deserving member for the team award, I'll display it proudly. The esteem of my team mates makes this one mean more than any of the other age group awards I've earned. That's an emotional hit that I didn't expect to get out of the last hard speed workout before Wineglass.
Speaking as a non-official (but fully assuming to be official in this case) representative of the MFP Monthly running club you certainly are one of our MVPs on a regular basis. So I say your teammates were exactly right.12
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