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2013-09-19 6:54 PM
in reply to: Asalzwed

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2013-09-19 8:16 PM
in reply to: Asalzwed

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Subject: RE: September Running Challenge!
Yesterday was 3 miles, purpose short run day get it done to got home early which was a nice change since I workout after work.

Today 10 miler!! Whoop whoot, 90 degrees here, took me 2:11 and my legs are jellified!
However my spirit is soaring on a double digit cloud of joy!

Fun stuff getting these firsts!
2013-09-19 9:15 PM
in reply to: Chunga

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Bellingham, WA
Subject: RE: September Running Challenge!

Originally posted by Chunga Yesterday was 3 miles, purpose short run day get it done to got home early which was a nice change since I workout after work. Today 10 miler!! Whoop whoot, 90 degrees here, took me 2:11 and my legs are jellified! However my spirit is soaring on a double digit cloud of joy! Fun stuff getting these firsts!

Great job!!! That is a long way especially in the heat.

2013-09-20 5:07 AM
in reply to: popsracer

Extreme Veteran
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Tallahassee, Florida
Subject: RE: September Running Challenge!
5.6 miles. Purpose: Race Pace.

Mary, great job - especially in the heat!!!!!

Bill, sure you weren't wabbit hunting?
2013-09-20 5:19 AM
in reply to: Pink Socks


1439
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Subject: RE: September Running Challenge!
2.1 miles, purpose Taper. Now off for Dayton, Ohio and the Air Force marathon tomorrow.
2013-09-20 6:53 AM
in reply to: Chunga

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Subject: RE: September Running Challenge!

Originally posted by Chunga Yesterday was 3 miles, purpose short run day get it done to got home early which was a nice change since I workout after work. Today 10 miler!! Whoop whoot, 90 degrees here, took me 2:11 and my legs are jellified! However my spirit is soaring on a double digit cloud of joy! Fun stuff getting these firsts!

Heck yeah Mary!

That is some serious strong work.  Nice job :)



2013-09-20 6:54 AM
in reply to: navbtcret

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Subject: RE: September Running Challenge!

Originally posted by navbtcret 2.1 miles, purpose Taper. Now off for Dayton, Ohio and the Air Force marathon tomorrow.

Good luck Ron!  Please take a pic in your race shirt :)

2013-09-20 9:09 AM
in reply to: 0

Extreme Veteran
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Ridgeland, Mississippi
Subject: RE: September Running Challenge!

5.1 miles

5 mins @ Z2

30 mins @ Z3

5 mins @ Z2

I'm noticing that I'm getting to the point where I find myself saying "Matt, you're faster than this" when running at these easier paces.  Maybe this run focus is already starting to click.  I haven't felt this good about my run in a while.

 I have a half marathon next month, so maybe I can qualify for some faster pacing then.



Edited by msteiner 2013-09-20 9:10 AM
2013-09-20 10:35 AM
in reply to: Chunga

Master
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Vista, CA
Subject: RE: September Running Challenge!

Originally posted by Chunga Yesterday was 3 miles, purpose short run day get it done to got home early which was a nice change since I workout after work. Today 10 miler!! Whoop whoot, 90 degrees here, took me 2:11 and my legs are jellified! However my spirit is soaring on a double digit cloud of joy! Fun stuff getting these firsts!

 

Congrats on that run! Tough stuff.

2013-09-20 10:36 AM
in reply to: navbtcret

Master
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Vista, CA
Subject: RE: September Running Challenge!

Originally posted by navbtcret 2.1 miles, purpose Taper. Now off for Dayton, Ohio and the Air Force marathon tomorrow.

 

I read your upcoming race lineup. Seriously? Holy Crap, man. Have a great trip to Dayton and an even better run. 

2013-09-20 10:40 AM
in reply to: 0

Seattle
Subject: RE: September Running Challenge!

6ish  today, mostly on trails:

2.5 AM

4.0 PM

Purpose: RECOVERY   yesterday's run really took it out of me. It was almost 80 degrees and had about 1,000 ft. of climbing

 

*I know yall are scoffing at the 80 degree thing, but consider I'm a Seattlite ... and it's almost October.



Edited by Asalzwed 2013-09-20 10:45 AM


2013-09-20 10:47 AM
in reply to: Asalzwed

Master
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Vista, CA
Subject: RE: September Running Challenge!
Originally posted by Asalzwed  switch 

Sigh--this is why I would love the Pacific NW.

We don't have anything like that here, but ours are beautiful in a different way.  I'll take some pics and post when I go.  

I did see a four foot fox snake across the path on my run today.  That was cool.

You mentioned your hill strategy in you RR.  Can you talk about that a little bit here?   Form and pace wise what do you try to do on the hills and is that also what you do when you're training? 

----

5, purpose: endurance, super easy miles. 

Hill strategy would be different for me for different races and even different hills. I will give you an example based on my last XC race but keep in mind my strategy changes with context.

The course I was on was mainly long, moderate grades and a few shorter steep hills (both ups and downs)

On the long moderate uphills, I increase intensity slightly as I go up the hill, accelerating over the crest. As for form, increase leg turnover (kind of like when you get in an easy gear for an uphill on a bike) On the downhills of similar grade, I would "recover" increasing leg turnover and speed, but because of the downhill it's less intense. I keep my hands low (mainly to keep my knees low) and land on my forefoot to keep the momentum forward.

On the short uphills I would straight up ATTACK. I am a good hill runner for whatever reason so I use this as a strength. Same with the downhill. I had pretty good traction as it hadn't rained so I flew down the short hills quite recklessly, which can be a gamble. 

 

 

Thanks for the hill seminar. I like it! I always think knees and elbows when I'm going up a hill -- and easy shoulders, head up. Plus, I have a mantra-- I run up hills effortlessly. Something to aspire to anyway.

2013-09-20 11:05 AM
in reply to: lmscozz

Master
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Vista, CA
Subject: RE: September Running Challenge!
Forgot to post -- Put in 8 yesterday, 1 mile Warm up and then supposed to be 7 tempo. I'm having a tough time hitting the paces so I'm just going by effort. Eh -- good enough. 
2013-09-20 12:16 PM
in reply to: lmscozz

Pro
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Bellingham, WA
Subject: RE: September Running Challenge!
Just a couple of easy miles today.  Purpose: recon of my short run leg for relay tomorrow.  It's about 1.5 miles but it is straight uphill with some very steep stretches. 
2013-09-20 7:18 PM
in reply to: navbtcret

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Subject: RE: September Running Challenge!
Originally posted by navbtcret

2.1 miles, purpose Taper. Now off for Dayton, Ohio and the Air Force marathon tomorrow.


I wish you the best! Great race and a nice celebratory cold beverage!!

Mary
2013-09-21 6:46 AM
in reply to: Chunga

Expert
1439
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Tallahassee
Subject: RE: September Running Challenge!
Best of luck to all of our weekend racers!!!


2013-09-21 7:50 AM
in reply to: KWDreamun

Extreme Veteran
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Tallahassee, Florida
Subject: RE: September Running Challenge!
Originally posted by KWDreamun

Best of luck to all of our weekend racers!!!

Whoops, hubby was still signed on the computer. The sentiment and the typing was from me.
2013-09-21 8:39 AM
in reply to: Pink Socks

Subject: ...
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2013-09-21 10:17 AM
in reply to: wgraves7582

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Subject: RE: September Running Challenge!
Originally posted by wgraves7582

Most fun run in the longest time - pouring rain and 65 degrees makes for a great time on the road. Might attempt a double again today later on but most likely that is all - thanks for the motivation again people - in the past 6 months I would have scratched just because of the rain and not cared!


Great job! And you had fun, that is wonderful!!
2013-09-21 10:43 AM
in reply to: Chunga

Extreme Veteran
1222
1000100100
Tallahassee, Florida
Subject: RE: September Running Challenge!
11.4 Purpose: LSD. It was hot! Took my water bottle and had to stop at two different businesses to ask for refills.

Ok, I've just gotta ask. What is up with some cyclists? Today during my run, there were 4 different lone cyclists and we pass mere feet from one another. I'll always smile and say something like "Morning" or "Hi". Nothing from 3 of them. Nothing. No smile, no grunt, no nod, no fingers wiggling. Nothing. WTH? Aren't we all in this together? Shoot, that last guy got a finger acknowledgment from me (after he passed) but it wasn't all my fingers and it wasn't a wiggle..

Bill, WTG!!!!
2013-09-21 5:42 PM
in reply to: Pink Socks

Extreme Veteran
2263
20001001002525
Ridgeland, Mississippi
Subject: RE: September Running Challenge!
8 miles.  Long run for my recovery week.  Looking forward to starting my next phase of training.


2013-09-22 10:33 AM
in reply to: msteiner

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Subject: RE: September Running Challenge!
10K this morning, had a great time. There were 1,200 runners, part of a road series through our local run club.
55 degrees at race time, wore sweat pants, mistake.
Wore light jacket, also mistake but I was able to take that off. I will have to learn proper attire for cooler weather but had a great time anyway, beautiful way to start the day!I don't have my time yet but I know I broke 12" miles for the first time!
2013-09-22 10:52 AM
in reply to: Chunga

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Subject: RE: September Running Challenge!

Originally posted by Chunga 10K this morning, had a great time. There were 1,200 runners, part of a road series through our local run club. 55 degrees at race time, wore sweat pants, mistake. Wore light jacket, also mistake but I was able to take that off. I will have to learn proper attire for cooler weather but had a great time anyway, beautiful way to start the day!I don't have my time yet but I know I broke 12" miles for the first time!

NICE!  Mary, I don't know if you do stuff like this, but I would recommend making a list of all of these firsts and putting it somewhere you can see it regularly.  We joke in our house about having a "feel good file" filled with little things that make you feel better if you're having a bad day.  You sure have racked up a lot to put in your feel good file :)

This will be your first winter as a runner, right?  Do you have running tights?

I'm a little picky about mine, and will use different ones for 10 degree temperature differences.  Specialized makes a really nice windproof cycling tight that doubles as a running tight.  I don't know if it gets that cold there, but those are my go-tos once it gets into the teens or below here for runs. If it's below zero I wear an fleece lined Under Armor pair with the Specialized ones on top.  As long as I keep moving, that will get me through :)

One thing to make sure of is that they are long enough.  I hate it when there's a gap between the bottom of my tight, and my socks.  You can remedy with different socks, but it's just nice when the tight is long enough on its own. 

2013-09-22 11:01 AM
in reply to: switch

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Subject: RE: September Running Challenge!

Gang, I have an ankle thing going on, so I'm gonna need to duck out of this one for the rest of the month. 

Purpose: to get healed up and start running again :)

2013-09-22 11:20 AM
in reply to: Pink Socks

Master
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Vista, CA
Subject: RE: September Running Challenge!

Originally posted by Pink Socks 11.4 Purpose: LSD. It was hot! Took my water bottle and had to stop at two different businesses to ask for refills. Ok, I've just gotta ask. What is up with some cyclists? Today during my run, there were 4 different lone cyclists and we pass mere feet from one another. I'll always smile and say something like "Morning" or "Hi". Nothing from 3 of them. Nothing. No smile, no grunt, no nod, no fingers wiggling. Nothing. WTH? Aren't we all in this together? Shoot, that last guy got a finger acknowledgment from me (after he passed) but it wasn't all my fingers and it wasn't a wiggle.. Bill, WTG!!!!

 

I'm not sure what some cyclists are thinking. My DH rides a lot and is pretty considerate and friendly, but I agree, some just have a scowl and don't respond. Then again, on my latest long run a few had smiles or nods, etc. 

Ditto--Bill!

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