October (2016) Running Challenge
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@stoshew71 I hope you can get your MOJO back1
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1/10: 5.09 km (running and squatting in a cornfield scaring people in my PT job for Halloween season)
2/10: REST
3/10: 5.02 km (1/3 interval, 2/3 steady treadmill run) + 20 mins yoga + strength exercises (arms and core)
4/10: 5.01 km (steady treadmill run) + 20 mins yoga
5/10: 5.16 km (minimal progression run) + 20 mins yoga + strength exercises (shoulders and core)
6/10: 5.03 km (interval treadmill run) + 20 mins yoga + strength exercises (chest and legs)
7/10: 5.20 km (interval treadmill run) + 20 mins yoga + strength exercises (upper back and core) + 4.00 km (running and squatting in a cornfield)
8/10: 5.00 km (running and squatting in a cornfield)
9/10: REST
10/10: 10.39 km (general hike and spelunking in a cave)
11/10: 5.03 km (interval treadmill run) + 20 mins yoga + strength exercises (shoulders and core)
12/10: 5.00 km (mild progression run) + 20 mins yoga + strength exercises (arms and legs)
13/10: 4.74 km (steady pace run) + 20 mins yoga + strength exercises (chest and core)
14/10: 3.50 km (interval treadmill walk/run) + 20 mins yoga
15/10: REST
16/10: REST
17/10: 5.06 km (interval treadmill run) + 20 mins yoga + upper body and core exercises
18/10: 5.00 km (interval treadmill run) + 20 mins yoga
19/10: 5.01 km (steady pace treadmill run) + 20 mins yoga + shoulders and core exercises
20/10: 5.00 km (mild interval treadmill run) + 20 mins yoga + arm exercises
21/10: 4.04 km (treadmill walk/run) + 20 mins yoga
Current PR: 5K in 32:50 / 10K in 1:12:07 / 20K in 2:45:11
Races:
20/10-01/11: Zombies Run! App 2016 Fall Virtual Run2 -
Thanks! No race, just a HM distance run before work; I managed 2:02:22 this time, so I'm slowly improving!MNLittleFinn wrote: »@garygse great run! Race today, or just a fun HM distance run?
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10/1 - 12.2 mile group run. It was a nice cool morning.
10/2 - Rest day with much over-eating.
10/3 - Overslept, but squeezed in a short 3.1 miles.
10/4 - Bodypump class, then a TOUGH Abs/Core class. Finally won the Snooze Button Battle!
10/5 - 5.06 miles. After last night's rain, we have officially begun slippery leaf season.
10/6 - Taper / rest day. Only 10 days until IMT Half Marathon. Can't wait...love the race day atmosphere!
10/7 - 5.01 miles. Chilly and windy today = long sleeves and tights
10/8 - 7.9 miles. Lovely morning.
10/9 - Rest day.
10/10 - Sick day...quick 24-hour virus.
10/11 - 4.65 miles.
10/12 - 5.0 miles. Windy. Negative splits...whoop!
10/13 - Family sick day...wife/daughter have whatever I did.
10/14 - 5.06 miles. Relaxed, easy...felt like I could go forever. Alas, there is a race to be run on Sunday and a job to go to.
10/15 - Pre-race rest day.
10/16 - 13.37 miles.
10/17 - Rest / Recovery
10/18 - 3 mile recovery run. Hurt a bit in the hips.
10/19 - 5.09 miles.
10/20 - 5.01 miles. Cool and comfortable.
10/21 - Unplanned rest day.1 -
Thanks! No race, just a HM distance run before work; I managed 2:02:22 this time, so I'm slowly improving!MNLittleFinn wrote: »@garygse great run! Race today, or just a fun HM distance run?
Well, that's a great time for the run! you'll be sub 2 in a race for sure.1 -
Woke up to 40 degrees this morning and it just felt cold although we've dipped down to low 40s a few days this month. Just felt different. It got a little chilly in the house which means I also woke up with my mandatory chilly morning sore throat. Happens every time until we turn heat on.
It was sunny but I wore a thin long sleeve and started off pretty cold. Warmed up of course but didn't overheat.
5 miles got done but it took awhile. I left my watch running during several long traffic breaks so I ended up with 11:09 pace per Garmin and 10:18 per Strava. I did the rolling hills mile x2 (out&back) but kept my negative splits according to Strava, although I didn't set any records for that segment.
Overall a good run. I probably should stick with 5 miles awhile and build my weekly mileage before I push to increase the long runs. Boo.
Stressed because hubby is heading out for a work trip across the country and just found out yesterday he has pancreatitis. No wonder he feels like crap.0 -
I hope to have time to catch up with the abundance of posts sometime this weekend but for now all I can do is put my numbers up.
10/03 – Rest Day
10/04 – 2.1 mile horse trail run with dog – testing out the new Garmin
10/05 – 3.31 miles horse trail run with dog – looks like Garmin is about 7-8 bbm higher than my Polar
10/06 – 95 min strength training
10/07 – 3.6 miles horse trail run with the dog – AVG HR 146
10/08 – Rest Day
10/09 – 4.52 miles at the park – longest run yet – AVG HR 147
10/10 – Another Rest Day……ugggghhhh
10/11 – 3.1 miles horse trail run – Fastest 5K yet – AVG HR 147
10/12 – 3.1 miles horse trail run plus a 3 mile walk this morning
10/13 – 4 mile walk along the river trail
10/14 – 95 min strength training
10/15 – Spent the day at the Aquarium of the Pacific………..lots of walking
10/16 – 4.6 mile horse trail run – AVG HR 143 but I did run one very steep hill and it got up to 160
10/17 – 100 min strength training
10/18 – 3.1 mile horse trail run – One big hill – AVG HR 136 a nice recovery zone for me I guess
10/19 – Rest Day
10/20 – Another Rest Day……….uggghhhh
10/21 – 3.1 mile park run after an 80 minute strength training session, trying to make up for the extra rest day
Have a great weekend everyone and if you're racing..........good luck and have fun. I look forward to the race reports!!!
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I completely lost track of my ticker updates and daily miles. I am at a total of 67.8 miles for the month, woefully short of goal, but still in need of some recovery. I am going to get out for another short run this evening and hopefully a little longer one tomorrow. Might break 100 miles for the month, might not. Main goal is to make it to the start of my training cycle feeling good.1
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@MNLittleFinn The TC 10 Mile was a nice race. It's well-organized, beautiful course, perfect weather. I never once felt miserable and it felt like the time passed quickly. I'd definitely recommend it. As for the marathon, I'm registered for Grandma's Marathon. It'll be my first one, so it's scary, but I have some awesome training buddies.
@mmteixeira I'll look forward to hearing what you have to say about the Milestone Pod. Keep us posted!
@greenolivetree Hope your husband feels better soon!
Thanks to everyone else who sent out a welcome!
I'm hoping to get at least 3 miles in this weekend. I have my next race coming up next Saturday - a Halloween 5k, but it won't be for speed. This one is all about giving high fives to the kids along the course (we run the parade route before the parade comes through)!
Good luck and strong legs to all running this weekend
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@HeatherMN I'll be running the William A. Irvin 5k and Bjorklund HM that weekend! Now there's a part of me that wants to just say the heck with it and switch to the full....since there's another running challenge member running it....Targeting the TC Marathon as my first full though...0
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@HeatherMN welcome! I'm also from Minnesota. If you're talking about a Halloween parade, would that be in Anoka, the Halloween capital of the world?0
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10/1: 13.1 Miles: 1st Half Marathon Race!! / Yoga
10/2: 4.5 Miles (Very Slow…) / Yoga
10/3: 3 Miles…Feeling much better
10/4: Body Pump and 3 more slow miles
10/5: 3.1 mile run / 1.7 mile Social run/walk through my gym with my kiddo
10/6: Body Pump
10/7: Yoga and Tried out my new Foam Roller
10/8: 14 Miles (6 with Hubby running and Kiddo bicycling)
10/9: 5 Miles
10/10: 3 mile trail run with the family
10/11: 7 minutes of Core, Body Pump, 30 minutes of Stationary Bike
10/12: 4 Mile run turned into 1.87 after a huge wipeout
10/13: 3 Mile Walk
10/14: 3.1 Mile Run
10/15: 10 Mile Run. Planned to go 12, but my hamstring started acting up around Mile 5. It didn’t hurt bad, but it wasn’t normal, so decided to cut my run short.
10/16: 45 Minutes of Stationary Bike
10/17: 45 Minutes (12 Miles) of Stationary Bike
10/18: Body Pump and 30 minutes (7.5 miles) on Stationary Bike
10/19: 60 minutes (15.6 miles) on Stationary Bike
10/20: 3 Mile Run / It was a chilly 75 degrees with a strong north wind. I didn’t break a sweat at all!! Still had discomfort with the hamstring though. Ugh!!
10/21: Rest Day
66.7 of 115 Miles. Totally not going to reach my goal this month.
2016 Races Completed:
Buffalo Boogie (5K) May 7 – 23:42
Marine Creek Trailhead Trot (5K) May 14 – 22:00
Joe’s Run (10K) June 4 – 48:04
Firecracker 5000 (5K) July 4 – 22:51
XTERRA Jurassic Trail Run (15K at Night) July 16 – 1:32:05
Clark Gardens I’m Only Half Crazy Half Marathon/5K (HM) Oct 1 – 1:48:21
Upcoming Races:
Turkey Trot – Appleton, WI (5 Miles) Nov 24
BMW Dallas Marathon (HM) Dec 11
Cowtown Marathon (Full) Feb 26
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@skippygirlsmom Exactly!! LOL! My husband will have no problems taking our son to his tournament.
@heatherMN Welcome to the group!!
@emmab0902 Congrats on all those medals…WOW!!
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Got in 6 hot miles around noon today (with a stop for lunch mid way - wanted to get more used to running in hotter weather with food in my stomach for my IM). Mercury was back in the mid 80s, but ok with the heat as I kept the pace pretty reasonable.
10/1 - 5 miles (w. 5x800s @ 6:00 pace)
10/2 - 8 miles (finished at MP)
10/3 - 4 miles
10/4 - 4 miles
10/5 - 4 mile
10/8 - 3 miles
10/9 - 26.2 miles (3:04:57 - Chicago marathon, 7:03 pace)
10/13 - 4 miles
10/15 - 6 miles
10/17 - 12 miles
10/18 - 5 miles
10/20 - 8 miles
10/21 - 6 miles
Total: 95 miles
Goal: 140 miles
Remaining: 45 miles
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25 - 4:43:56
Chicago Marathon - Oct 9 - 3:04:57
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 130 -
@BeeerRunner with that awesome first HM on the first, you have nothing to feel bad a out if you don't make your goal. Keep at it, I think you can get close if you don't make it.0
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Thanks @MNLittleFinn ! My hamstring (I think) has been acting goofy or I totally would have made it. Have had to stationary bike instead which does not give me the runner's high and is super boring. However, I want to keep my cardio efforts up and be able to eat. I have a dr appt scheduled for next week just to see what's going on. When I bend my knee, I can see a small lump on the backside of my leg in my "knee pit" (not sure what you call that. ) So, now I'm wondering if I might have a Baker's cyst. The pain is only when I run though...not when I sit, walk, stand, etc... It's only when I'm bending my right leg to push forward. 0
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Non-running check in:
Today as I jogged the hallway while the eggs cooked, it felt like I could do some run/walk intervals. But it was raining. True to the forecast, it rained all day long. If I could have just gone out and run 5 miles, I would have dressed for the rain; but I couldn't get motivated for run/walk intervals in the rain. And an extra rest day right now won't hurt and might help.
So I went for a walk later when it wasn't raining very hard, and counted today as a rest day. The prognosis is that my mileage total for October will add up to maybe the equivalent of one normal long run; but that's better than a month of nothing but couch time.6 -
@MobyCarp it's good to see that you're on the mend! I look forward to seeing your continued progress!0
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Just had the best run of my life.
6.2 miles
10:50 average pace
5k PR 34:58
10k PR 1:07:14
I have no clue why I was running so well. Everything just felt great. Timing was different... I went at 4:30 in the afternoon instead of the morning. Temps were perfect, sun was shining, everything felt good. I love running.
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Went for a walk this afternoon then realized I was running late and had to run .85 mile home to cut a few minutes off. My shins were not happy about running again so soon.
@BeeerRunner Sounds like a Baker's cyst! Good luck with your appt.
@HeatherMN Thanks for the well wishes
Also got 25 min strength training done today.2 -
@RespectTheKitty awesome run! I love the feeling when runs make me love running!1
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1---3.17 walk/run ish
2---2.7 walk
3---travel day, Dallas PT
4---4.7 walk
5---rest
6---4.04 walk
7---0.6 walk
8---rest
9---state fair walk, 1+ miles
10---3.36
11---pt appointment
12---sore/rest
13---35 minutes bike trainer/2.45 TM walk/few weights
14---4.4 walk
15---4.8 walk
16---2 poké walk
17---2.1 Robbers Cave hike.
18---4.2 Rough Canyon hike (corrected)
19--- Travel home, PT. Have I mentioned how much I LOVE my PT?
20---1.5 poké walk
21---1k poké walk
41.52/50+ walking miles goal
Not Advisable races:
11/05/16 Jenks Half 5k Jenks OK (registered)
12/11/16 BMW Dallas Marathon, Half (registered)
Run the year 2016 898.42/ 2016 (DNF) Hey they send the medals out any how. I should send it to @kristinegift
Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half2 -
@Elise4270 you're racking up some good walking miles there! When you get running again you're going to rock it.1
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21 days of back to back runs, legs are still holding up
1/Oct - 8.82 miles
2/Oct - 1.58 miles
3/Oct - 5.01 miles
4/Oct - 7.18 miles
5/Oct - 5.02 miles
6/Oct - 3.30 miles
7/Oct - 1.27 miles
8/Oct - 2.05 miles
9/Oct - Oxford Half Marathon
10/Oct - 1.64 miles
11/Oct - 5.05 miles
12/Oct - 8.06 miles
13/Oct - 4.04 miles
14/Oct - 5.14 miles
15/Oct - 13.16 miles
16/Oct - 2.99 miles
17/Oct - 1.68 miles
18/Oct - 10.02 miles
19/Oct - 6.52 miles
20/Oct - 3.60 miles
21/Oct - 5.28 miles
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Our local Running Club has a very unique inaugural event planned for November 5, 2016.
7 PEAKS 7 PUBS We will ascend every "peak" in the town of Peace River and will run the peaks in the following order from the Java Domain Café & Bakery. Personally I might be crawling before the pubs.
Rough kms to the summit of each peak.
0 Java Domain Cafe & Bakery starting point.
3km JUDAH
9km 12 FOOT
16km PAT'S CREEK
22.5km KAUFMAN HILL
28km TIM'S HILL
32km GEORGE
34km MISERY MOUNTAIN
37.5km Tim Horton's
This is all "for fun", no medals, no chip timing etc.
Following our pleasant jaunt, we plan on Mr. Mike's for a burger and beer.
When we finish, participants are "encouraged" to take a pause, go home, and shower.
Festivities will resume in the early evening (approx. 5 pm).
At that point, we will begin our tour of our finest establishments:
So tonight as a practise for this I did the first 2 hills and the extension run to the bottom of the 3rd hill for a total of 12.5 km in 1:31:02:76. 91 minutes for 12.5 km might seem slow but that was 2 big hill climbs so I am quite happy with it.
October Running 140km Goal 160km Stretch
10/01 – 0.0 km – 0.0 - 140 km – YTD 954.5 km
10/01 – 6.0 km – 6.0 - 134 km
10/02 – 1.0 km – 7.0 - 133 km
10/04 – 2.0 km – 9.0 - 131 km
10/06 – 2.0 km – 11.0 - 129 km
10/08 – 6.0 km – 17.0 - 123 km
10/11 – 10.0 km – 27.0 - 113 km
10/12 – 10.0 km – 37.0 - 103 km
10/13 – 5.0 km – 42.0 - 98 km
10/14 – 6.0 km – 48.0 - 92 km
10/15 – 8.0 km – 56.0 - 84 km
10/17 – 11.0 km – 67.0 - 73 km
10/18 – 5.0 km – 72.0 - 68 km
10/21 –12.5 km – 84.5 - 55.5 km – YTD 1039.0 km Saucony Guide 8 Judah & 12 Ft. 91 mins
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10/1....12 miles.
10/4....3 miles.
10/7....1.62 miles treadmill. Total..16.62 miles
10/8....13.1 (Indianapolis Half Marathon....average pace 11:58
10/9...Colts game...beer and a large pretzel....mistake...lots of swelling in left ankle.
10/10...work
10/11...6 miles run, mixing up fast sprints, easy run, fartleks...felt good but unable to muster a fast pace or increase heart rate much above 90% max heart rate. The half marathon took a lot out of me.
10/16...8 miles at very, very slow pace...averaged 73% max heart rate.
10/19....8 miles at very, very slow pace.....unable to share heart rate due to heart rate monitor malfunctioning, but I ran almost 13 minutes slower than 10/16
10/21...3.79 miles at 79% max heart rate on the treadmill, no elevation, probably averaged 13:20-minute miles.
Already at the gym due to weight lifting session. 50 minutes on the treadmill. Recovery time in about 2 minutes.
Will try to catch up with everyone this weekend. Such an active group!
Total...55.51
Goal... 75 miles.
5/6/17....Indianapolis Mini-marathon
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Hi All - thanks for the good wishes on my knee and Achilles! Saw the doctor again today for another treatment on the Achilles. He checked my knee and didn't feel it needed any treatment and is healing fine on its own. He wants me to try walking a slight incline on the treadmill tomorrow to see how the Achilles reacts. If that feels ok he wants me to run very slowly 2-3 miles on Sunday - preferably with someone much slower than me. I will likely run by myself and try to keep it as slow as possible
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2 miles this morning so 24 for the month hadn't been running due to being busy at work with my gaffer on holiday.
I'm confident that I'll make my 31 mile target with 7 miles to go and over a week to run them.2 -
10/1- 4.04 miles
10/2- Rest/Travel day
10/3- 3.47
10/4- 5.03
10/5- 3.0
10/6- 5.0
10/7- 4.4
10/8- 7.4
10/9- REST- Grumble Grumble Grumble
10/10- 5.22
10/11- 4.02
10/12- 3.01
10/13- 6.0
10/14- 4.03
10/15- 8.1
10/16- REST
10/17- 4.03
10/18- 6.01
10/19- 4.04
10/20- 6.11
10/21- 4.01
10/22- 8.01
Total: 84.84/70
Today's notes: 8 mile long run to finish out the week. I was planning on doing an out and back I've done before, since it's relatively flat, and I'm strictly working on cardio right now. Well, just before the 3 mile mark, I heard the wolves talking to each other, they sounded pretty close. So, since I was a couple miles out of town, I decided to turn around. I had to turn the out and back into a lollipop loop to get the full 8, but that's just fine.
Total distance: 8.01 miles
Total time: 1:23:56
Avg. pace: 10:29
Avg HR: 152
The average HR was a little higher than I would have wanted, but MAN, I had very consistent HR for each split, like miles 2-8 were all 152-154bpm averages!3 -
14k this morning, (my longest). Planned to do negative split averaging around 6:25/km, so decided to head out at 6:40 for first 5k then bring it down to 6:20 for the rest with a faster last km. First 5k was quite hard - due to not warming up properly (at all!). Next 5k felt quite good and I felt more in control, so when I passed 10k I decided just to go a little faster each km to 14k.
Turns out my first 5k averaged 6:35, the next 5k averaged 6:21 and the next 3 kilometres were 6:07, 5:53 and 5:35. Purely by coincidence just after starting my last km my fast finish power song came on which helped me run a 5:08 last kilometre - my fastest ever. Only fastest by 2s but considering it came after having already run 13k I'm pretty chuffed! Literally had nothing left after that though and stopped dead as soon as my phone said I'd got to 14k. Might regret it later but feeling on top of the world right now and going to treat myself to a burger for lunch!
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