September Running Challenge! (Page 18)

Oh no! Sorry. Take good care of it. 

Congrats on your run! 

I did a ~21 1/2 mile yesterday. Purpose: LSD, hydration and nutrition rehearsal for marathon. All went well. I felt good and feel good today, too. Yeah!

How did the races go this weekend?

I am so, so sorry about your ankle.  Totally bummed.  Hopefully it's something you can get over quickly and get back to running.  Are you able to do other things?

Awesome race Mary!! You've made great progress.  Keep up the good work.

That's a great training run.  My run today was 13.1.  Same purpose:  LSD.  Marathon in 2 weeks.  Legs were a little tired from yesterday's race.  It was an awesome day.  We were 4th out of 35 teams in our division and were so close to the podium.  The whole team did a great job and everyone smashed their goals.  On the bike leg, I was 5 minutes faster than two years ago and 2 minutes under my goal for the day.  My best ride to date.

Great race Ron.  That's quite a series of races.

Congrats on your team's finish! Which marathon are you running? 

Thanks.  Leavenworth Oktoberfest Marathon.  Couple of hours East of Seattle. 

Thanks Steve.  To be honest, I'm very bummed.  I don't do well when I can't run.  Trying to be smart so that it doesn't turn into weeks of no running.  I'm not sure my mental health would survive that right now;)

I tried swimming on Friday, but even with a PB, there was too much pain from the water moving the ankle and I can't plantar flex at all.  It was kind of a chit show. 

Guess what I can do, though?  CORE BABY! Lol.

Great job on your race, btw!  Bettered your bike time by 5 minutes?  I can't remember how long the bike was, but that's a lot of time!  Sounds like a fun race and a cool thing to do with a team.  Get yourself rested up and blow that marathon outta the water!

Great job with the racing over the weekend!!!

I'm just catching up.

Saturday: 4.5 tempo on the trails followed by 5 x 45 second hills. 8 Total. Purpose: Increase LT, mental strength!

Sunday: 15 miles with Strides at the end (to test out my XC shoes with/without socks) Purpose: Endurance + Speed

Today: AM 3 miles recovery PM 5.5 miles PM EZ on a hilly route. Focusing on staying relaxed

How did you structure your tempo run?  This is a type of workout I've had some misconceptions about.   

I think that is because tempo runs can serve a wide variety of purposes and they are a little ambiguous by nature. Not in a bad way.

This was a little longer than say, a 20 minute tempo run AND it was on very hilly terrain so it was done at  slightly slower than a true threshold pace. You can look  in Part II of the JD book under "Tempo Runs." Additionally, I was focusing on the mental aspect of holding the pace for a longer duration on a difficult course. This was very specific to me and the kind of racing I will be doing this fall.

2.96 recovery miles. I'd had gone to 3 to satisfy my OCD tendencies if I had looked at the Garmin. :-/

Oh you slacker! 

5.1 miles yesterday for my last run of my recovery run.  **** starts getting real again tomorrow.

Awesome. Waita' take your recovery seriously.

I forget, what are you starting to train for tomorrow?

How did he do?

It's the next phase of my training.  My Tuesdays go from this:

WU: Run 10 minutes @ Pace Zone 2 (Low Aerobic)

MS: 4 x 30 seconds @ Pace Zone 8 (VO2max) w/ 3:00 recoveries @ Pace Zone 3 (Moderate Aerobic)

CD: Run 10 minutes @ Pace Zone 2

To this:

WU: 10 minutes @ Pace Zone 2 (Low Aerobic)

MS: 18 x 30 seconds @ Pace Zone 8 (VO2max) w/ 30-second recoveries @ Pace Zone 2

CD: 10 minutes @ pace zone 2

Should be fun!