In September I did one duathlon, Dousman Duathlon, and two Wednesday night Salomon Autumn Trail Series races (http://www.autumntrailseries.com/). This year they changed the course and lengthened it. Last year it was a single loop and 3.5 miles, now it is 4.2 miles with two loops. It is a very hard run, very hard. Tough hills. Results for my first two are below.
9/4 Trail Run - 4.2 miles = 37:00 (8:49/mi)
9/18 Trail Run - 4.2 miles = 36:25 (8:41/mi)
So, in two weeks I was able to drop 35 seconds. In the first race, I ran the first mile in about 7:30ish, in the second race I ran the first mile in about 8:40ish. Pacing is the key.
I started strength training in September, only got about an hour in before the end of the month. I got a little more swimming in this September, when compared to last September. My run and bike are down. Last year I did not swim Masters in Oct-Dec. I just swam on my own, mostly once a week. This year I am going to swim Masters, but only once or twice a week. Mostly once a week, until December and then pick it up in January. I want to do a lot of strength work. I have been saying that for a number of years, hopefully I can keep it up this year. I would like to maintain bike and run throughout Oct-Dec. I want to keep running up, and running hard through October while I am trail running. In the winter, if I can keep 4+ hours of bike a month, and 4+ hours of run a month, with 4+ hours of swim, and at least a couple of hours of strength, that would be great.
As usual, September comparisons, YTD, and totals and averages since 2007.
Year-to-Year Comparison of Septembers
Totals and Averages Since 2007
YTD Totals and Totals Since 2007
9/4 Trail Run - 4.2 miles = 37:00 (8:49/mi)
9/18 Trail Run - 4.2 miles = 36:25 (8:41/mi)
So, in two weeks I was able to drop 35 seconds. In the first race, I ran the first mile in about 7:30ish, in the second race I ran the first mile in about 8:40ish. Pacing is the key.
I started strength training in September, only got about an hour in before the end of the month. I got a little more swimming in this September, when compared to last September. My run and bike are down. Last year I did not swim Masters in Oct-Dec. I just swam on my own, mostly once a week. This year I am going to swim Masters, but only once or twice a week. Mostly once a week, until December and then pick it up in January. I want to do a lot of strength work. I have been saying that for a number of years, hopefully I can keep it up this year. I would like to maintain bike and run throughout Oct-Dec. I want to keep running up, and running hard through October while I am trail running. In the winter, if I can keep 4+ hours of bike a month, and 4+ hours of run a month, with 4+ hours of swim, and at least a couple of hours of strength, that would be great.
As usual, September comparisons, YTD, and totals and averages since 2007.
Year-to-Year Comparison of Septembers
Totals and Averages Since 2007
YTD Totals and Totals Since 2007
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