October 2015 Running Challenge
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LSD today, 22 miles in 3:09:11 at 8:35 avg pace. 10 miles at or below GMP, then 1 mile recovery, then 9 miles at or below 9:00 then 2 miles c/d. Took a lot out of me today. HUNTSVILLE HALF MARATHON in 2 weeks on Nov 14, then it's ROCKET CITY MARATHON: on December 12th. It's getting close.
My wife and daughter raced in today's Spooktacular 5K. Skip and @skippygirlsmom also raced. It was nice seeing them. Shall I share the pic @skippygirlsmom with the group that we took? Lot's of neat costumes. I should have took more pics. The one good thing about running in the fall is that I don't have to get up at 4:30 to run on Saturday morning. I could actually do my run after my wife and daughter's race. Although I did have to take a 2 hour nap after running for 3 hours. lol
@stoshew71 definitely post the picture. I don't have the one with you in it since you took that one on my phone.
Some people went all out that's for sure!
Thanks everyone, it was actually good to have him to talk to because it took my mind off what I was doing. At the end I hugged him and Skip said "Momma did you kiss that man" LOL I guess from her angle it looked like it. Then I saw a picture that the race photographer posted and it does looked like we kissed ha ha0 -
Quick running question: my hip flexors are significantly sore after races (I run the whole race, but can't seem to get over the mental hurdle training to run non stop). Soreness just to the inside of the hip bone.. Is this a strength issue? Or just overuse?
Thanks all!
Sounds like a great run!
Awesome coming in shorter at the 10k mark than you did with your half too!
On the hip subject, I was just about to post a similar question! After my last few runs, my knees and left hip are tight.. My arches are aching after this mornings run, so I'm wondering if I should try some inserts/orthotics for arch support?
I have good arches I'm told and my shoes have been checked by a few people now and they all agree that they are the shoes for me.. But I was told be another friend that Nike's can lack in good arch support so maybe I should invest in some inserts. Otherwise, stretches help a little, though if my hip doesn't loosen up I'll have to make a physio appointment to help reset the muscles and loosen things up I think. Hope you can fix it soon!
My Nike Zoom Pegasus 32 runners have just hit 301km today - I should probably look that up and see when they usually need replacing! The tread looks great though, nearly untouched!
@9voice9 Fantastic race! Great time too!
@skippygirlsmom 2nd in your AG! Awesome work!! Great finish for Skip too! Wow!
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@snha Have fun with the running group! Let me know how you go.. I've been thinking of joining the local 5k park run group each Saturday too!
@5BeautifulDays The fact that you don't let your dog too far from you on a leash is really good! You are being responsible and honestly, I don't hold anything against the animals.. They act on instinct and I imagine anyone running towards them that they don't know would be confronting. I wish the other runners around here who run with dogs would do the same, re holding the leash in a way that the dog can't stray far from them, like you do!
I love dogs.. lol I just think they see me as a chew toy!0 -
ImpracticalGirl wrote: »I'm in for 100mi/160km.
Done 160.71 km. With a PR of 2:23:53 in the Niagara Falls International Half Marathon. All in all, a pretty good month. 0 -
I'm finally settling down after a fantastic, whirlwind day. First a race, then getting ready for my son's Halloween party, then spending time at a neighbor's party. I'm tired! But, first a lengthy race report. Jump to the end if you just want to hear the results.
The race was the Monster Dash Half Marathon in St. Paul. It was my first HM and the online race time predictors estimated that I'd finish in 2:02 based on a 26:32 time in a 5K in September. With another month of training my goal was 2:00 in spite of nearly two weeks of downtime for a camping trip and a hunting trip.
While I didn't get as much sleep as I wanted, I did get more sleep than I normally do. I woke up at 5:45am for a 8:30am race. I took the dog out and "oh *kitten*!". It was raining pretty hard and temp was in the low 40's. I love running in the rain, but I wasn't looking forward to an hour in the rain prior. I add a trash bag to my pile of stuff to bring.
Because of the rain I decide to leave 15 minutes later, figuring I won't be wandering around like I wanted to. I time it so we get there about 45 minutes early. My wife was dropping me off so I didn't have to deal with parking.
I head to the pace markers, surprised that my pace was so close to the start, only 60 yards or so from the start. Soon the pacers show up and I find the 1:55 gal. My strategy was to start at the back of that pace and let them get away from me. I figured if I planned to let them go, I wouldn't get caught up in the rush. Yeah right. I tossed my bag and extra clothes and found a spot to wait. The rain turned into a fine mist as the race started.
To take into account running over 13.1, I planned on a 9:00 pace, even splits, except for a two mile downhill section where I'd make up some time. My first mile was 8:44. Too fast! I tried to slow down. I set my pace based on effort, but in doing so, I kept up that pace. After a second mile at 8:52 and still feeling in control, I decided to go with it and run how I felt. I kept up that pace for the most part.
Around the 6 mile mark I was still a bit concerned about my fast pace and for about a half mile, I took a running rest and kicked it down to about 9:30-9:45, wanting to avoid hitting the wall. While I felt pretty good, my HR was in the low 160's whereas my goal was upper 150's. I got back to my earlier pace and kept that up until a long hill at 12 slowed me down just a bit.
Coming into the final half mile I still felt great and started increasing my pace until I was running a 7:10 pace as I crossed the finish line. I kept looking for my wife as I got close but she was not to be seen.
Final time...1:56:08!!!
My Garmin told me I finished at 1:55:38, so I was a bit confused. It wasn't until I got home that figured out I had set it or a 13.1 mile workout thinking it would keep ticking after I passed that but it must have stopped on it's own, 30 seconds short. The good news is that I calculated that I ran 13.16 miles, which means I did a great job running the line. I was pretty surprised and the number of runners staying in their "lane" There weren't a lot of turns, but when there was, I was on the tightest line I could, except when I'd move over to the side to high-five the kids.
It was a great day! Great weather, beautiful route, and lot of fun people. There was one disappointing part though. I mentioned that I didn't see my wife at the finish line. I had told her that the earliest I would cross would be 10:30am, thinking that it would take me at least 10 minutes to reach the start line and 1:50:00 would definitely be faster than I could run. I ended up crossing the finish at 10:28 and she was just getting there, so she missed me. I'm not sure who was more disappointed, me or her.
One thing that really surprises me is how hard I was able to run. My average HR was 162. If I use Daniel's training tables I get a Lactic Threshold range of 160-167. Either my estimate of max HR (182) is too low, or my training has greatly increased it. I'll have to do some research on that. In any case. I'm a bit shocked I could hold that for so long.
Here are my splits:
1 - 8:44
2 - 8:52
3 - 8:54
4 - 8:32 <-- downhill
5 - 8:43
6 - 8:58 <-- half mile running rest this mile into next
7 - 9:04
8 - 8:52
9 - 8:51
10 - 8:48
11 - 8:43
12 - 9:18 <-- two big hills
12 - 8:35
Final time: 1:56:08
October progress and goal: 121 out of 150 miles.
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Great month, everyone..
October
Oct 03 - 6.0mi
Oct 07 - 6.8mi
Oct 10 - 5.8mi
Oct 13 - 9.8mi
Oct 16 - 7.4mi
Oct 17 - 1.5mi
Oct 19 - 9.0mi Turkey season..had to creep by a slow moving bird
Oct 22 - 7.2mi Dodging tourists along Fisherman's Wharf
Oct 29 - 6.3mi FullMoon madness
Oct 31 - 6.3mi Zombie run
2015 500m
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I almost forgot...I went the bag drop to drop off a string bag before the race. The volunteer wouldn't accept it. He said my stuff had to be in a clear bag but I could get one at a nearby tent. I said he could go through and inspect it but nope, he couldn't take it, mentioning something about the Boston Marathon and security measures.
So I go get the clear bag, take my bag and it put it into the clear bag, and somehow this was more secure?!?! It makes no sense to me, but I got my bag(s) taken care of.
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Long day and not any time to catch up on everyone's end of month results!
Congratulations to everyone racing this weekend and to everyone making, getting close to, or attempting a goal! Great job!!
This was a bigger month for me - I surprised myself on how much I accomplished even with traveling! Next month will be a cut back for me as I am prepping for a half on the 21st.
Looking forward to seeing everyone over on the November Challenge!
Date.......Miles......Total
10/01.......8.45........8.45 - +Strength Training
10/02.......0.00........8.45
10/03.......6.12......14.57
10/04.......4.47......19.04
10/05.......5.39......24.43 - + Agility
10/06.......4.70......29.13 - + Strength Training
10/07.......0.00......29.13
10/08.......5.12......34.25
10/09.......7.57......41.82
10/10.....10.90......52.72 - Early long run
10/11.......0.00......52.72 - Dog beach Sunday, a little walking, a little running. Hot even on the beach
10/12.......6.29......59.01 - + Agility
10/13.......6.16......65.17 - + Strength Training
10/14.......0.00......65.17
10/15.......4.40......69.57 - + Strength Training
10/16.......4.19......73.76
10/17.......9.10......82.86
10/18.......0.00......82.86 - Dog beach Sunday, a little walking, a little running
10/19.......6.79......89.65
10/20.......3.65......93.30 - Dreadmill run at the hotel gym
10/21.......0.00......93.30
10/22.......4.65......97.95 - Dreadmill run at the hotel gym
10/23.......5.42....103.37 - Home and running outside again!
10/24.......0.00....103.37
10/25.....13.20... 116.57
10/26.......5.12....121.69 - + Agility
10/27.......5.22....126.91 - + Strength Training
10/28.......0.00....126.91
10/29.......6.15....133.06 - GOAL + Strength Training
10/30.......4.56....137.62
10/31.......8.36....145.98 - + Agility trial.. all day in the heat!
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@kareF, that's terrible about those dog owners! I must admit, I usually run with my lab off leash unless I"m in a busy area but I know that other runners and bikers have no idea how he'll react so if we cross paths I usually move well off the path or stop and have Kody heel tight to me.
@skippygirlsmom, congrats to you and Skip (and the guy your ran with!) Racking up more Fleet Feet gift cards...nice!!
@HealthyFocused715, sounds like a fantastic course. Congrats!!
@9voice9, way to go!!
@elise4270, great race!! I would definitely run for pancakes.
@ImpracticalGirl, great job on your half!!
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skippygirlsmom wrote: »10/31 - 3.1 miles - Spooktacular 5K today with Skip - I finished 2nd in my AG with a 28:26 8:58 pace (just doubled checked and it's a PR for me) and she finished 4th in hers with a 23:16. Proud of her as usual, the 15 -19 AG gets more competitive. Had so much fun, got to visit with @stoshew71 and his family (great job Jenn and Emily!), saw lots of other friends too.
At the start of today's race I started to talk to the guy standing next to me, he has lost 90 lbs in the last year and it was his first 5K and FIRST TIME EVER RUNNING OUTSIDE! About 1.4 miles left he was walking and I said oh no we have about a mile to go run with me. I talked to him, told him no reason to talk to me at all (not sure he could). I gave me some advice on an incline and we finished together. He did so good, I hope he's running to run outside all the time now! Skip and had a blast and I got a medal, gift card to Fleet Feet and a pumpkin!
Awesome! You are just awesome!! Congratulations!!0 -
@7lenny7 congratulations! You PB is fantastic! Good for you!!
Sorry your wife missed the finish though! And I'm not surprised about the bag unfortunately.. They have rules in place for good reason, yet putting your bag into a plastic bag wouldn't stop much so it's a waste of time and not good!!
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@7lenny7 Great race report and congrats on crushing your goal! Sounds like an excellent race! And those splits are great!0
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skippygirlsmom wrote: »
LSD today, 22 miles in 3:09:11 at 8:35 avg pace. 10 miles at or below GMP, then 1 mile recovery, then 9 miles at or below 9:00 then 2 miles c/d. Took a lot out of me today. HUNTSVILLE HALF MARATHON in 2 weeks on Nov 14, then it's ROCKET CITY MARATHON: on December 12th. It's getting close.
My wife and daughter raced in today's Spooktacular 5K. Skip and @skippygirlsmom also raced. It was nice seeing them. Shall I share the pic @skippygirlsmom with the group that we took? Lot's of neat costumes. I should have took more pics. The one good thing about running in the fall is that I don't have to get up at 4:30 to run on Saturday morning. I could actually do my run after my wife and daughter's race. Although I did have to take a 2 hour nap after running for 3 hours. lol
@stoshew71 definitely post the picture. I don't have the one with you in it since you took that one on my phone.
Some people went all out that's for sure!
Thanks everyone, it was actually good to have him to talk to because it took my mind off what I was doing. At the end I hugged him and Skip said "Momma did you kiss that man" LOL I guess from her angle it looked like it. Then I saw a picture that the race photographer posted and it does looked like we kissed ha ha
Scandalous! LOL!0 -
@skippygirlsmom - Congratulations and love you helped the guy! You could be a running coach! LOL on the picture!
@9voice9 - way to go!
@7lenny7 - love the racing commentary! Also that medal is really nice!
@Elise4270 - Congrats to you also!
I’ve been sick since Friday but feeling better today. I decided I should really rest another day.. but dying to get out there!0 -
10/1/15 3.64 mi
10/9/15 4.6 mi
10/14/15 7.53 mi
10/15/15 5.11 mi
10/17/15 6.53 mi
10/22/15 5.11 mi
10/23/15 5.11 mi
10/24/15 3.1 mi
10/28/15 4.01 mi
10/30/15 6.76 mi
Made it!! I'm so happy to see so many people meeting their goals! Keep it up!
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@7lenny7 - Congratulations! Great time and awesome pictures!
@skippygirlsmom - Congratulations to you and Skip - so awesome!!
I had such an amazing time being part of this challenge - what a fantastic, supportive group. On to November!0 -
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Date: 4/10 Length: 12km Duration: 1:12:50 Total: 19.1 km of 100 km
Date: 6/10 Length: 8.2km Duration: 0.50:02 Total:27.3 km of 100 km
Date: 7/10 Length: 8.6km Duration: 0.55:23 Total:35.9 km of 100 km
Date: 11/10 Length: 8.1km Duration: 0.42:45 Total:44 km of 100 km
Date: 13/10 Length: 8km Duration: 0.47:56 Total:52 km of 100 km
Date: 15/10 Length: 8km Duration: 0.42:49 Total:60 km of 100 km
Date: 17/10 Length: 10km Duration: 0.53:44 Total:70 km of 100 km
Date: 21/10 Length: 12km Duration: 1.07:02 Total:82 km of 100 km
Date: 24/10 Length: 5.95kmDuration: 0.38:45 Total:87.95 km of 100 km
Date: 25/10 Length: 21.50km Duration: 2.06:02 Total:109.45 km of 100 km
Date: 28/10 Length: 8.3km Duration: 51.15 Total:117.75 km of 100 km
Date: 30/10 Length: 7km Duration: 43.08 Total:124.75 km of 100 km
Exceeded my goal this month which I am pleased about. It has been a good, consistent month. Apart from a few twinges / soreness nothing by the way of injury but I did experience a bout of man -flu.
@7lenny7 - congratulations on a great HM. You knocked it out of the park with your time!
Now on to the November challenge which already looks exceedingly busy.0 -
@7lenny7 - Awesome all the way around! Great job!
@skippygirlsmom - You are so nice! Way to be encouraging to everyone! Plus, a great race!
@kareF - dogs...eek! I have been "bit" once by a dog...actually more of a scrape with a tooth. Try to run around them now too.
@kristinegift and @stoshew71 - Insane mileage totals! Wow!
10/1 - 3.1 miles on the 'mill; plus 5.8 miles / 20 minutes on stationary bike.
10/2 - Had to skip run/workout for a life insurance physical (bloodwork, etc.). Then, they couldn't get me to bleed, so I'm gonna have to do it again! Grrr!
10/3 - 11.5 miles with HM group; cool, beautiful weather!
10/4 - waaaayy overslept!
10/5 - not off to a good start this month; kids up half the night with illness / asthma issues
10/6 - 4.75 miles on a beautiful, cool morning.
10/7 - 4.85 miles of hills with HM group
10/8 - 4.65 miles
10/9 - 0. Up half the night, again! Now feeling a bit under the weather. It's too early for this stuff, isn't it?
10/10 - 7.92 miles with HM group. Cool morning, flat loop...nice run!
10/11 - 3.15 mile "recovery" run. Slower pace with one of my 9 year olds...love getting to run with my kids! Sore hip though.
10/12 - 4.75 miles. Beautiful weather! Hip better, but not perfect. Fired up for 5k and HM this weekend!
10/13 - 0. Had my repeat life insurance physical, which went fine. Then spent the whole day waiting at home for Des Moines Water Works to turn water back on. Some sort of miscommunication between dispatch and the technician...UGH!!
10/14 - 5.16 relaxing, lovely miles with HM group as we "taper" for this weekend. Got pulled over on the way to meet them at 4:45 a.m. Just a warning...woo hoo!
10/15 - 4.25 miles on treadmill at Trek class. Took it a little slower and flatter than usual.
10/16 - rest day before weekend race(s)
10/17 - 2.96 miles @ IMT 5k Road Race - someone shortened the course! Oops!
10/18 - 13.1 miles @ IMT Des Moines Half Marathon (1:48:41). New PR! Went out a little fast, but mostly had a great run on a beautiful day!
10/19 - extended stretching with HM group. Relaxing.
10/20 - 4 miles on indoor track with weights/strength work following.
10/21 - 4.75 miles around my 'hood. For October, it was hot...beautiful!
10/22 - 4.25 miles on treadmill at Trek class
10/23 - unplanned rest day...just didn't feel like going.
10/24 - 5 miles around my neighborhood...felt good, nice pace
10/25 - normal rest day
10/26 - 5.1 miles. Wish I didn't have to stop to get ready for work. Felt like I could have run forever.
10/27 - 4 miles on indoor track with weights/ab work following. Glad I was inside...REALLY windy here today.
10/28 - woke up too late to go to gym, it was raining and WINDY. So, I wimped out and didn't go. Plus, in my neighborhood, the wet leaves on the ground make things super slick right now.
10/29 - tough 5 miles on treadmill at Trek class. Instructor was extra challenging today.
10/30 - 3.35 miles on indoor track, followed by weights and abs. Gonna miss my goal by about 7 miles...too many unplanned rest days this month.
On the plus side, I am getting back in the weight room, which I need to do.
10/31 - group run got cancelled due to weather. So, did a quick 3.1 on my own.
I'll take 108.83 out of my 120...again, too many rest days.
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The November Challenge is now up:
http://community.myfitnesspal.com/en/discussion/10276603/november-2015-running-challenge
Great job everyone on kicking butt in October.
In case anyone wonders where we all went, we are now into November's Challenge.
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October 3 - 3.1 miles (Superhero 5k)
October 7 - 3.65 miles
October 10 - 4.21 miles
October 11 - 3.11 miles (Halloween Hustle Trail Race - PR)
October 13 - 3.9 miles
October 15 - 3.4 miles
October 18 - 6.23 miles
October 24 - 2 miles
October 25 - 6.22 miles (Screaming Banshee 10k - first live 10k)
October 27 - 3 miles
October 30 - 1.95 miles
October 31 - 3.19 miles
Didn't hit my goal this month, but still did better than last month.
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Final tally for October:
01-Oct: 2.64 miles; 3.09 miles (walk)
02-Oct: 2.44 miles (walk)
03-Oct: 6.27 miles
04-Oct:
05-Oct: 3.62 miles
06-Oct: 3.21 miles
07-Oct: <Life Day> but 2.38 miles (walk)
08-Oct: 6.54 miles
09-Oct: 5.57 miles
10-Oct: 6.82 miles
11-Oct: 6.47 miles
12-Oct: 4.34 miles; 3.73 miles (walk)
13-Oct: 4.81 miles (walk)
14-Oct: <Life Day> but 3.35 miles
15-Oct: 3.24 miles
16-Oct: 3.26 miles
17-Oct: 6.37 miles
18-Oct: 4.42 miles (walk)
19-Oct: 3.32 miles; 3.66 miles (walk)
20-Oct: 3.69 miles
21-Oct: <Life Day>
22-Oct: 3.57 miles; 3.77 miles (walk)
23-Oct: 6.59 miles; 2.11 miles (walk)
24-Oct: 3.16 miles
25-Oct: 3.73 miles (walk)
26-Oct: 6.42 miles
27-Oct: 3.63 miles
28-Oct: <Life Day> and 2.31 miles (walk)
29-Oct: 3.60 miles
30-Oct: <rest up for 10K>
31-Oct: 6.37 miles (Jay's Hope 10K: 1:06:24.75 chip time)
Upcoming Races:
14-Nov: FUMC 5K
05-Dec: Reindeer Run 10K
16-Jan: Museum of Aviation 5K
19-Mar: Cherry Blossom 10K
16-Apr: Running for Ronald 5K or 10K
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Completely bombed my October challenge. Went through some personal issues last week, but onto November challenge to do better!
I hit about 45 miles out of 60.0 -
MapMyRun took a dump last week and screwed up the whole last week of October. I ended up with 115.88 miles out of goal 100 for October. So, yay me0
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