Chasing fall--Running week 8/29 to 9/4

[limewave]

My schedule called for a 9-mile run "with some hills" yesterday.
I decided to do a 90 minute trail run, I figured that would be somewhat equivalent.

Oy! Turns out it was the hottest day of the year. And I haven't done a trail run in a LONG time. Was it ever painful. But I managed. I got in 8 miles too. Not too shabby.

[Bike Chick]

I signed up yesterday for the hm at the St. Jude Memphis Marathon in December. Training started today--3 hot sweaty miles! Felt good.

[OakLeaf]

I did 20.5 today in the heat. 1800 feet of climbing. Yikes. I like the scenery and all, but there sure are times I wish I lived some place just a little bit flatter. Not flat-flat (that's deadly, I know about running in Florida :eek:), just a little bit flatter!

The first 14 felt really good. Then I stopped at a park to top up my hydration vest, which took a bit of fumbling, and I just could. not. get going again. The last two miles were a real struggle, and now I'm just hobbling, coooooold bath, compression tights and all. :( I don't know if I was just depleted from the weekend or what.

The upside of running in the heat is that I'm really acclimated to it now, and riding the motorcycle over the weekend wasn't a problem at all, even though I'd inadvertently left my cooling vest at home.

[colby]

I ran 45 minutes yesterday, 35 minutes of intervals after 10min wu. 100 steps (right foot count 100 times) hard, 50 easy, 200 hard, 100 easy, 300 hard, 150 easy, 400 hard, 200 easy, repeat once, easy jog/walk home in the last 5 minutes ;)

It felt good. Hard, but good. My calves are a little stiff today, I haven't done intervals in a while. Getting back into the 6 day a week plan after enjoying a couple of weeks of just maintenance. I have to keep riding/swimming through mid-September, then will switch to bike/swim maintenance and focus on running again. Time to map the 10-week marathon training plan back into the schedule.

Had a massage yesterday, wow, my back and hips are loving it but a little sore today, so I took this morning off.

[katluvr]

Worked this weekend so no runs. But did hit the treadmill Monday after work. Walked 5 min, then slow warm up ran at 5.4 mph for 10 min, then 10 min @ 5.6, the 5.8 for 10 min, 5.4 for the final 5 min them walk for cool down. Felt ok. Just try to work on speed.
Start my week off tomorrow, not sure what type I'll do tomorrow.
K

[WindingRoad]

OMG this heat is killing me! I didn't even attempt it today. It was 96 and humid as heck. Gonna shoot for early in the am before the sun comes up.

[yellow]

I did 20.5 today in the heat. 1800 feet of climbing. Yikes. I like the scenery and all, but there sure are times I wish I lived some place just a little bit flatter. Not flat-flat (that's deadly, I know about running in Florida :eek:), just a little bit flatter!

Come run with me...most days the sweat evaporates before you notice you are sweating and when you go back it will seem flatter! :rolleyes:

(My total ascending last week was over 12,000' but I'm sure it's much cooler here than where you are. Thankfully I'm now on the hill and mileage taper. I still don't feel ready for what I expect Imogene throw at me, though!)

[limewave]

Oak--Wow! You are a trooper.

I was scheduled to do 3.5 easy miles. DD really wanted to spend time with me so I invited her along, she rode her bike. Last time we did this, we averaged 13-14 min/miles.

She took off like a shot. We avg. close to 8 min/miles. I could. not. keep. up. I need to teach that girl how to coast.

[katluvr]

Sounds awesome Lime, maybe I could improve my speed if your DD paced me on her bike!
K

[OakLeaf]

(My total ascending last week was over 12,000' but I'm sure it's much cooler here than where you are. Thankfully I'm now on the hill and mileage taper. I still don't feel ready for what I expect Imogene throw at me, though!)


:eek::eek:

It's been in the low 90s here, but the humidity has been quite low (by our standards, anyway, 45-50% - that's probably humid by Utah standards :D). This is a mixed blessing, as we REALLY need some rain. Hoping for some of the edges of Hurricane Earl, but it doesn't look very likely.

[rocknrollgirl]

Hey...

I have been running lots, but just too lazy to post. My "A" race for the year was last week, so I was building up for that. One more tri and then fall trail running races.

So DH and I ran at 5am this morning to beat the heat. It was still 80 and humid. Crazy. Bring on the fall!!!!!

[limewave]

So DH and I ran at 5am this morning to beat the heat. It was still 80 and humid. Crazy. Bring on the fall!!!!!

Yes, Fall! I got up early to beat-the-heat too. It was supposed to storm last night and break the humidity and be cooler today. Well, that didn't happen. It was hot and muggy. Ugh. Can't wait for cooler weather running.

I did 11 miles this morning. I haven't uploaded my garmin yet, but it felt good. I think I averaged between 9:25/9:40 min/miles. :)

1/2 Marathon comin' up on Sept. 18.

[Dogmama]

OK - 6.05 miles at an average 11.07 mi/min according to my Garmin. Man, this is a lot harder than cycling!

[OakLeaf]

That's a LONG run and a very respectable pace for just starting out!

It IS harder than cycling. You will grin when you're cycling up those hills that used to have you gasping for breath ... your legs may still complain, but you will never again run out of air on the bike. :D

[skhill]

Fingers crossed, but it looks like today could end up being the last 90+ degree day of the year!!! It wasn't too bad out there this morning, about 70 or so, so I (stupidly) didn't bother to bring any water, even tho I was planning on 9 miles. Really bad idea.... I did cut it short, to 6.5 miles, but boy was I dehydrated when I got home.

Weekend highs here are predicted to be in the high 70's, hooray for fall!!!

[Bike Chick]

The schedule called for a 5 mile tempo run yesterday. I wasn't able to fit it in yesterday morning so went last night after work. Holy cow! It was hot and humid! The forecast says it's really going to cool off this weekend and I'm looking forward to it. It was the longest run i'd done for a few months and I was surprised how good it felt.

[limewave]

Cool weather today! Running was way awesomer than yesterday ;)
4 miles for me. I felt like Super Woman!

[OakLeaf]

7 mile tempo run @ 9:36, plus warm-up and "cool-down," aka I was NOT going to try to maintain the pace for the first or the last big hills. :rolleyes::cool:

We got the cool front too, but unfortunately only a few sprinkles with it. :( Not really even enough to settle the dust. :( Still, cooler is nicer to run in for sure.

Even if I could maintain that pace over 26.2 it wouldn't get me my BQ. I'm still six weeks out from race day though. And even considering the hills I skipped and the net 80 feet descent, Columbus is a lot flatter than where I run. So it could still happen. Theoretically.

I know I've been really conservative with my pace goals when I did the half last year and when I ran Cleveland ... maybe it's time to risk blowing up. :confused:

[skhill]

I won my age group in this morning's CC 5k-- woohoo! Of course, there were so few people running that I was also DFL in my age group... Oh well, it was a beautiful morning for running, and I'm pretty happy with my time (25:55). Got a nice little medal, too.

Oak, how close does that tempo run pace put you to your BQ time? Might that race magic be enough to carry you on through? And don't forget, mid-October weather will likely be on you side in Columbus.

[Dogmama]

[QUOTE=OakLeaf;532325]That's a LONG run and a very respectable pace for just starting out!

/QUOTE]

I could never have done it without Chi running. Seriously - I'd be hobbled for a week otherwise.

[rocknrollgirl]

8 miles yesterday morning...it was 46 degrees..Woo Hoo....finally a cool morning to run.....it was so nice.

[Bike Chick]

8 miles yesterday morning...it was 46 degrees..Woo Hoo....finally a cool morning to run.....it was so nice.

Wasn't it wonderful??? I did 6 miles yesterday morning and it was 50 degrees here. I forgot how good that felt!!!

[skhill]

Sunday morning it was so cool (48 beautiful degrees) that I was trying to remember where I put my gloves. My hands get so cold! Ended up with mismatched gloves (but warm hands).

Today was 7 miles, at a relaxed 9:30/mile pace. It's a little warmer, but still beautiful.

Of course, we'll be flirting with 90 on tuesday....

[rocknrollgirl]

[QUOTE

Of course, we'll be flirting with 90 on tuesday....[/QUOTE]



Shhhhhhhhhhhhhh......

[OakLeaf]

Interval day.

10 x 1 minute sprints. I was really planning that I'd do more my next interval session, but I was so groggy today from the weekend's music festival :rolleyes: that I left it at 10 (still one more than I'd been doing).

Our weather forecast is calling for warm tomorrow, then another cool front (but still a low chance of rain :( :().

Honestly I would even take hot and super humid if we could just get some rain.


ETA: On my goal time ... I was looking back through my logs. It seems that hills don't take much if anything out of my long run pace, but they really do when it comes to tempo. BQ for my age is 4:05 @9:21. I ran the half in Columbus last year in 2:00:41 @9:12. I think I was actually in better shape then, since I'd been doing a whole lot more cycling. But I was also over-conservative that time, too, since it was my first half. It's obvious to me that while negative splits are a good goal, being able to REALLY drop the hammer for the last third of a race means I started too slow. Pacing is the #1 thing that makes me wish I had a coach, sometimes (but I'm not near serious enough about this to hire someone). It's the one thing that my magic 8-ball just says "!@#$ if I know."

[SadieKate]

Come run with me...most days the sweat evaporates before you notice you are sweating and when you go back it will seem flatter! :rolleyes:

(My total ascending last week was over 12,000' but I'm sure it's much cooler here than where you are. Thankfully I'm now on the hill and mileage taper. I still don't feel ready for what I expect Imogene throw at me, though!)

I am officially calling BULLSH!T on ms yellow. All that whining and she comes in 8th in her age group and 65th overall woman out of HUNDREDS! All in the same year as major back surgery.

Well done. :cool:

[Dogmama]

6.25 miles at a pace of 10.50. I'm still a running virgin...But it seemed easier than last time. I was doing 20 minutes fast tempo (like maybe a race pace) and 5 minutes of easy jogging. Signed up for a biathlon in October, 3.1 mile run & 14 mile bike ride. Shouldn't be too bad. It's my first race ever, so thought I'd try to keep it manageable.

I'm eyeballing a half-marathon in mid-November. We'll see.

[OakLeaf]

I am officially calling BULLSH!T on ms yellow. All that whining and she comes in 8th in her age group and 65th overall woman out of HUNDREDS! All in the same year as major back surgery.

Well done. :cool:

Well done indeed! I missed that. Way to go Yellow!