October (2016) Running Challenge
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October Running Totals (miles)
10/1 – rest day
10/2 – 0.56 test run (big mistake)
10/3 – no running day
10/4 – no running day
10/5 – no running day
10/6 – no running day
10/7 – no running day
10/8 – no running day
10/9 – no running day
10/10 –no running day
10/11 – 0.55 run/walk intervals
10/12 – rest day
10/13 – 0.56 run/walk intervals
10/14 – rest day
10/15 – rest day
10/16 – 0.85 run/walk intervals
10/17 – rest day
10/18 – 0.83 run/walk intervals
10/19 –
10/20 –
10/21 –
10/22 –
10/23 –
10/24 –
10/25 –
10/26 –
10/27 –
10/28 –
10/29 –
10/30 –
10/31 –
October total to date – 3.35
Nominal Challenge Goal – no stated distance
Real Goal: Return to regular running
Today's notes – Felt good this morning, was able to jog the hallway while the eggs cook.
@lissadecker - I have not measured how long the hallway is. I run for a 2 minute timer while the eggs cook sunny side up, which is usually 11 laps. Then I pause to add water to steam the eggs' eyes shut, and run 2 or 3 more laps of the hallway while they finish. This originated as a method to pass the time while the eggs cook; now it is a way to observe how my injury is doing on a familiar activity under controlled conditions. If I end up having to cut back from 2 eggs to 1, this falls apart because I'd cook a single egg scrambled in the microwave for one minute.
At PT I saw a guy who has been there at the same time as me a lot doing plyometric stuff, jumping onto steps while turning, and so on. I asked the PT, "With all the *kitten* he can do, why does he need you?" Turns out he pays her to use her equipment as a gym, and she gives him challenging stuff to do. There's nothing wrong with him that insurance would pay to fix.
Nothing else about PT was particularly remarkable, other than I'm enough better to put off the next appointment for a week.
Came home, and did 2 x (3 minutes easy run, 1 minute walking recovery). It went about like it did Sunday, except I might have felt a touch more banged up on the last interval; but on the other hand, I felt a touch less banged up in the following hours. In hindsight, I wonder whether I might have been better off with 3 x 2 minutes running easy instead of pushing for the longest tolerable interval. I may try that on Thursday.
Today I also reluctantly admit I will not be in shape to run a 5K on Saturday. I won't bother with packet pickup for this one; it's only a short sleeve tech shirt, and I have plenty of those already. Now I need to refrain from registering for any more races until I demonstrate the ability to run a race distance.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY) finished in 1:31:11
August 13, 2016 Bergen Road Race 5K (Bergen, NY) finished in 19:07 (5K PR)
September 4, 2016 Oak Tree Half Marathon (Geneseo, NY) finished in 1:31:37
September 18, 2016 Rochester Marathon (Rochester, NY) DNF a mile from finish
October 15, 2016 Finish Strong 15K (Hilton, NY) DNS – Achilles tendonitis
October 22, 2016 Scare Brain Cancer Away 5K (East Rochester, NY) DNS – Achilles tendonitis
November 24, 2016 Race with Grace 10K (Hilton, NY)
2017 races:
January 7, 2017 Winter Warrior Half Marathon (Gates, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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Hey yall!
Looks lime my lowballing worked..a little past the halfway mark and I've already surpassed my goal.
I should use this time to coast..but 2months out of action does put me way under my yearly..let's see if I can play catchup
thanks, not to worry @greenolivetree , not planning on breaking anything (course i wasn't plannying to last time either
brava, @lporter229 great half!
@MobyCarp , nice! already looking forward to 2017
Great work all...keep the pix and motivational thoughts and training vids coming!
OCTOBER 
03 - 4.2 mi
07 - 6.3 mi commuter run
09 - 4.9 mi flat round the lake
12 - 6.6 mi commuter run
14 - 5.3 mi Headwind, dang!
2016YTD:
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@lissadecker - I have not measured how long the hallway is. I run for a 2 minute timer while the eggs cook sunny side up, which is usually 11 laps. Then I pause to add water to steam the eggs' eyes shut, and run 2 or 3 more laps of the hallway while they finish. This originated as a method to pass the time while the eggs cook; now it is a way to observe how my injury is doing on a familiar activity under controlled conditions. If I end up having to cut back from 2 eggs to 1, this falls apart because I'd cook a single egg scrambled in the microwave for one minute.
You seriously need to have your own YouTube or Netflix show: Cooking with Moby. it's the combination of running while you make a meal. A preview of your show....
"Now you want to carefully crack the egg into the pan and get it right over the center of the pan.... yes that looks great. Now we are just going to let that settle there and cook for about... 11 laps. OK, we already have our running shoes on so let's go. *starts running around the house while you give running tips now*"10 -
@MobyCarp thanks.
Yeah. I pretty much run 30-35 most weeks now. I think the only difference would be that for "training" I'll add speedwork back in. Though I may start adding it back like in December or January . I really want to try to break 2 hours for a half. The egotistical side of me also wants to see if I can break the 50mpw barrier in the next 6-7 months2 -
MNLittleFinn wrote: »@MobyCarp thanks.
Yeah. I pretty much run 30-35 most weeks now. I think the only difference would be that for "training" I'll add speedwork back in. Though I may start adding it back like in December or January . I really want to try to break 2 hours for a half. The egotistical side of me also wants to see if I can break the 50mpw barrier in the next 6-7 months
I'm pretty impressed with how much you have been going at it.
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10/1: 20 miles
10/2: 4.6 miles (am), 5.4 miles (pm)
10/3: 6 miles with the Coffee Crew
10/4: 5 miles (am), 10 miles (pm)
10/5: 5 miles
10/6: 3.5 miles
10/7: 9.5 miles
10/8: 6 miles with a 5k in the middle
10/9: 4 miles
10/10: Oh my god finally a rest day
10/11: 10 miles
10/12: 6 miles (am), 4.2 miles (pm)
10/13: 8 miles (am), 6.4 miles with the Thursday crew
10/14: Rest day
10/15: 7.3 miles with the Saturday crew
10/16: 2 miles + 13.1 HM
10/17: 3 miles with the Coffee Crew
10/18: 7.5 miles
I had 10 miles scheduled today, but I had a very strong hankering for some trails now that fall is finally upon us. So I ended up doing 7.5 miles with about half of them on the trails and it was so fun and oh so pretty. Despite the massage I was a little sore starting out, but the soreness went away entirely on the trails either because they were soft or I was distracted. Either way, it was a great run and I really enjoyed myself.
Upcoming Races:
10/8: Coe College Homecoming 5k: 21:26
10/16: Superhero Halloween Half Marathon: 1:42:24
11/20: Philadelphia Marathon (Goal: 3:30 or better)
3/26/17: Philly Love Run HM
5/14/17: Delaware Marathon Running Festival HM
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Dude. If you can run 40 to 45 miles per week and feel good, you don't need to train for a half marathon. You just go out and run it. Any additional training would be for optimizing how fast you run it.
In fact, if you can consistently run even 30 to 35 miles per week including a long run of at least 10 miles, you can run a half marathon whenever you see one that looks attractive.
@MobyCarp This made total sense when I read it. And then I got thinking, do you think 30-35 miles is something one can maintain year-round or should you have periods where you run more/less to keep your body challenged?0 -
RunRachelleRun wrote: »
@MobyCarp This made total sense when I read it. And then I got thinking, do you think 30-35 miles is something one can maintain year-round or should you have periods where you run more/less to keep your body challenged?
I'll take a crack at answering that. Some folks have an off season where they aren't training for anything in particular, and then mileage tends to be lower, and they might not do speedowrk. For others, they break their year up by races, and their running schedule turns into a series of training cycles and recovery periods.
For me personally, I'm going back to the basics, I didn't build up enough of a cardio base, because I was training too fast, and it caught up with me at both of my Half Marathons. Switching to a HR based training method, I cut back on my mileage, and plan on building back up to a 30-35 mile per week schedule, and then add from there. Then, mid winter, I'll reintroduce speedwork into my training. This will bring a build up from a cutback in mileage and pace. Hope that made sense, it was stream of thought typing.0 -
RunRachelleRun wrote: »Dude. If you can run 40 to 45 miles per week and feel good, you don't need to train for a half marathon. You just go out and run it. Any additional training would be for optimizing how fast you run it.
In fact, if you can consistently run even 30 to 35 miles per week including a long run of at least 10 miles, you can run a half marathon whenever you see one that looks attractive.
@MobyCarp This made total sense when I read it. And then I got thinking, do you think 30-35 miles is something one can maintain year-round or should you have periods where you run more/less to keep your body challenged?
I consistently ran 50-65 miles all year around (except for a small break and quick build up after my December marathons). I know people that run even further than me pretty much all year round.
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I have an orthotic question.
I have high arches. No shoes seems to offer support, so I went with a minimal shoe, hoping to rely on good ol' foot muscles to do their job. Before surgery (left rear, Incase youve some how missed my whining. Yes, literally. My left rear) I didn't have too many problems, least none that I attributed to my footwear. Now that I'm getting around better I notice my non surgical side is experiencing some niggles. Medial knee, my foot is cranky, feels tight and sore like all the muscles and tendons are adjusting to my new gait(?). Okay, maybe that's normal? Good pt question.
I am in shoes that have very little support.. But because I've had enough discomfort that I suspect could lead to further injury, I shoved some store bought orthotics in them. Long hike today and I'm noticing a marked decrease in foot/knee discomfort. Okay, it was hiking, lots of rocks and lots and lots of up and down rocks. Not flat walking. Maybe the same muscles weren't stressed.
So assuming I jump to the conclusion that I need more support. How can I, 1. Get to where I don't need the support?, 2. Tell if I really do require more arch support?
I mean, we've been walking for 5,000 to 6,000,000 years now. How do I have to use shoes for support rather than protection? Where are the moccasins?0 -
RunRachelleRun wrote: »Dude. If you can run 40 to 45 miles per week and feel good, you don't need to train for a half marathon. You just go out and run it. Any additional training would be for optimizing how fast you run it.
In fact, if you can consistently run even 30 to 35 miles per week including a long run of at least 10 miles, you can run a half marathon whenever you see one that looks attractive.
@MobyCarp This made total sense when I read it. And then I got thinking, do you think 30-35 miles is something one can maintain year-round or should you have periods where you run more/less to keep your body challenged?
I think I could run 30-35 miles per week, all easy, and stay healthy for a very long time. My problem is, I get ambitious and add too much speed work and/or too many races and not enough recovery. I suspect I could run 40 to 45 miles per week long term, if I didn't get ambitious about doing too much. Perhaps if I weren't ever interested in doing any races, I might be able to sustain 50 to 55 miles per week; but then there are those marathons. Sigh.
Different people will have different numbers that are achievable. I expect slower runners will have lower sustainable weekly mileage, simply because there are only so many hours in a week. There is a professional runner in my area who was quoted in an interview saying he ran 115 miles per week. Even without a job other than running, and even running faster than I do, that's a substantial time commitment.0 -
Goal: 30 Mi
10/1/2016: 4 Mi Total, 1.5 Mi Running
10/3/2016: 4 Mi Total, 2.0 Mi Running
10/6/2016: 4 Mi Total, 2.5 Mi Running
10/8/2016: 4 Mi Total, 2.25 Mi Running
10/10/2016: 4 Mi Total, 2.5 Mi Running
10/14/2016: 4.4 Mi Total, 2.75 Mi Running
10/18/2016: 4.3 Mi Total, 3.00 Mi Running
Distance Left: 13.50 Mi
Consistent 3/4 miles intervals with 0.25 mi rest.
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That's the reason my endurance suffered this summer. I trained too fast, but I wasn't prepared for the cardiovascular exertion of my HM. it went great for like 10 miles, then the suffering really startedI think I could run 30-35 miles per week, all easy, and stay healthy for a very long time. My problem is, I get ambitious and add too much speed work and/or too many races and not enough recovery. I suspect I could run 40 to 45 miles per week long term, if I didn't get ambitious about doing too much. Perhaps if I weren't ever interested in doing any races, I might be able to sustain 50 to 55 miles per week; but then there are those marathons. Sigh.
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Date :::: Miles :::: Oct total (goal 50)
10/01/16 :::: 5.8 :::: 5.8
10/02/16 :::: 2.8 :::: 8.6
10/03/16 :::: 2.2 :::: 10.8
10/04/16 :::: 3.1 :::: 13.9
10/05/16 :::: 0.0 :::: 13.9
10/06/16 :::: 2.2 :::: 16.1
10/07/16 :::: 0.0 :::: 16.1
10/08/16 :::: 1.2 :::: 17.3
10/09/16 :::: 13.1 :::: 30.4
10/10/16 :::: 0.0 :::: 30.4
10/11/16 :::: 0.0 :::: 30.4
10/12/16 :::: 0.0 :::: 30.4
10/13/16 :::: 0.0 :::: 30.4
10/14/16 :::: 0.0 :::: 30.4
10/15/16 :::: 0.0 :::: 30.4
10/16/16 :::: 2.2 :::: 32.6
10/17/16 :::: 1.4 :::: 33.9
10/18/16 :::: 5.4 :::: 39.3
Today: Group speedwork night. Surprise, it's tempo night! Lots of group grumbling when instead of short intervals as printed on the schedule it was a 45-50 minute tempo run. I was not prepared for this and it was quite a ramp up from my rest week and barely getting back to running this week. I did the slowest "tempo" run ever, averaging slower than my usual base runs. I just didn't have any kind of speed in me. But I did last the 45 minutes and loosened up some over the course of it. Then 4 "sprints" which were also pathetically slow, but I did manage to at least speed up a bit for those. Lots of stretching at the end. Oh, and it started raining in the last 10 minutes so it was quite a night.
There's rain in the forecast for the next few days, and I'm heading to VT for work on Thursday so I'm not sure how much more running I'll get in this week. Hopefully I'll be able to sneak some in.
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@RespectTheKitty Just saw your cat. (Cat lady thread) Couldn't send FR from there because, duh I had to look at ALL the cat pics. Sending "Running" to FR you
haha! Meow meow meow. 1 -
@MNLittleFinn I agree with @MobyCarp . I try to get at least 35 km a week and get one long run in every month of at least 20 km which would leave me HM ready.Dude. If you can run 40 to 45 miles per week and feel good, you don't need to train for a half marathon. You just go out and run it. Any additional training would be for optimizing how fast you run it.
In fact, if you can consistently run even 30 to 35 miles per week including a long run of at least 10 miles, you can run a half marathon whenever you see one that looks attractive.MNLittleFinn wrote: »Thanks. I have a VERY high stress job. My 2 main stress relievers are running and eating...lol I run so I don't eat too much
Nothing to see here folks - Just move on.
@kristinegift Great Pictures. Reminds me of some of my favorite running trails and a recent race. Now you just need to have some Wet Bogs to run through and Trees to Jump over-Crawl under to be a True Trail Run.2 -
Was out of town all day and Adult swim club at 1800.
Only managed to squeeze in a small 5 km tonight.
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 – YTD 1026.5 km Mizuno Inspire Riverbank0 -
Hit up the treadmill while doing some laundry today and got in an easy 5 mile run. First run I've completed after Chicago without any soreness, tightness, or fatigue. Going to get in my final 110-120 mile harder bike ride tomorrow, a final 16 mile run on Friday, then start my two week ironman taper. Still coalescing on my race strategy, but looking to just pace it at a 1:48/100m swim (if wetsuit legal), 20mph bike and 8 min/mile pace for my run for a 10:20 finish (i.e. 2 x IM 70.3 time + 1 hour).
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
Total: 81 miles
Goal: 140 miles
Remaining: 59 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 13
@karllundy - Congrads on the HM! Glad you found a rhythm, and not sure if carrying a cloth would help on the glasses fogged up problem, as I've had fog problems with sunglasses during rainy marathons, but they cleared up when the sun came up.
@mnlittlefinn - Higdon plans seem to do stepback weeks every three, my Friel book (triathlon oriented) seems to discuss both every 3 and every 4. Historically, I've just gone by feel or schedule and just tweaked things depending on if I was traveling, spending time in FL in the summer (vs. up north as I'd rather do heavier weeks in cooler weather), or to get a race to fall at the right time in a training cycle/block.3 -
October running
10/01: day off
10/02: 3.5
10/03: 3.5
10/04: day off
10/05: 3.5
10/06: 3.5
10/07: day off
10/08: 3.5
10/09: day off (major rain)
10/10: 3.5
10/11: day off
10/12: 3.5
10/13: 3.5
10/14: day off
10/15: 3.5
10/16: 3.5
10/17: day off
10/18: 2.0
Total: 37/600
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