November 2016 Running Challenge
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Posted Yesterdays 7 Peaks 7 Pubs report in the Weekend Bling Report. With Pictures.
Ironically as a local Challenge Run there is No Bling.
Starting from the Java Domain Cafe We planned on doing all Seven Hills that are in town and then hit all 7 pubs - after the run. Estimated distance 37.5 km.
I completed 4 of 7 Peaks, approximately 26km, 3:06:16. Calf Cramp on the descent from Kauffman Hill.
I had dropped my truck at the bottom of Pats Creek Park with a flat of water and some Snacks in a cooler in the Back of it as an Aid Station. So I actually had a 2km run to get to the start line at Java Domain but this was a saviour for me as it was a 1km Hobble to my truck rather than a 3 km Hobble back to Java Domain.
It also allowed me to pick up one of the other runners coming off the bottom of Pats Creek who called it a day.
12 Starters 7 Finishers. 3 had only planned on 3 Hills and 2 Injury retirements. Still a Great Day even with the mini-injury. Calf is still tender today. And yes we did stop at all 7 Pubs for Refreshments after going home to clean-up.
November Running 140km Goal 160km Stretch
11/01 –00.0 km – 0.0 – 140.0 km – YTD 1071.0 km
11/02–9.5 km – 9.5 – 130.5 km – YTD 1080.5 km
11/05–26.0 km –35.5 – 104.5 km – YTD 1105.5 km
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November running challenge.
Still working on my base....going to increase to 10 miles per outdoor running....and, for treadmill...rolling hills with intermittent speed drills.
November 1st.....Moody Blues concert
November 2nd....9 miles at average max heart rate of 77%. Temperature was in the 70's, head wind on mile 4, started going faster instinctively, then remembered that these were to be slow miles working on my base. Noted sore hamstrings and glute muscles at miles 6 onward.
November 3rd....rest day (dentist)
November 4th...rest day
November 5th...work
November 6th...rest day.....Breeder's Cup racing on TV
November 7th....9 miles at average heart rate of 77%. Temperature in the 60's...perfect weather and it felt good to be running outdoors. I started really feeling great at mile 5 but kept my pace pretty restrained...the last 2 miles I could feel my hamstrings tighten. Did my usual recovery walk including jumping jacks, high knees, and butt kicks...kept it kind of short due to wanting to see the Colts game (missed the first quarter and most of the second). That was a mistake because muscles really tightened to the point that I was limping a little. Focused on getting a lot of potassium in foods...coconut water, bananas, broccoli.. See how I do tomorrow.
Total for the month....18 miles.
Goal.....80 miles.
It was a great weekend...watched a lot of good horse racing, including Arrogate's win over California Chrome in the Classic. I really like Chrome, but Arrogate is a freak of nature...once in a lifetime. Also I really enjoyed the Turf Sprint...they load the horses in a gate on a hill and the horses run down a hill on the turf, run over a dirt crossover and have to negotiate a couple of tight turns...Horses are kind of easily spooked and the horse in the lead, "Obviously" was clearly startled when he started crossing into the dirt part of the race, he instantly recovered and continued to dominate the race.
I never thought that the Cubs would win the World Series in my lifetime....very inspiring to be down 3 games...not give up and battle back to win, It was especially fitting to go into extra innings in game 7....what a great sports story!
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Pulled out of my HM. My glute was too sore walking the afternoon before, so I thought it was wise not to run on it, let alone run a half.
Instead, I have had a lovely morning cheering everyone on, and chatting with lots of friends.
So sorry to hear that you got hurt, and smart to wait until it is 100%. You have a great attitude!0 -
@jodilynnsanders5104 Congratulations on completing your first half...very impressed that you were able to run under a 2:20...that is actually my goal for my next half, and I have run 5 thus far. You smoked it!
@Ohhim....Wow! So impressed by your ironman event... I can't even fathom how much work you put in to complete something like that...you must be so proud!
@kristinegift...love the recap of the NYC Marathon! That would be so cool to run it in passing all of those landmarks, and lets face it, stopping all of the traffic for a while. Were there some mad cab drivers?0 -
katharmonic wrote: »@Orphia - sorry about your race. Hope you can get to the bottom of your glute/hamstring issue and get back to running soon.
@katharmonic I see what you did there. Hahaha!
I did a 7 km walk this morning and it felt lots better, and I saw a physiotherapist.
She said it wasn't the tendon as I'd thought, but around the insertion, and all to do with the nerves between the brain, glute, and hamstring needing to fire more in sync.
She did some manipulation, and gave me some exercises to do to get those three all working better. (Hamstring stretch, clam shells, and one where you stretch your leg out at an angle then raise it and lower it.) They link you to an app with videos to show you what to do.
She gave me the all-clear to do a gentle test run tomorrow. Yay!1 -
1/11 C210K W4 D1: 3.1
2/11 Rest
3/11 C210K W4 D2: 2.3
4/11 Rest
5/11 C210K W4 D3: 3.7
6/11 Rest
7/11 C210K W6 D1: 3.2
Total 12.3 miles
Lovely cold run today in my new running gear
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11/1: 8.5 miles
11/2: 6.7 miles
11/3: 3.6 miles (am), 6 miles (pm)
11/4: Rest
11/5: 14 miles
11/6: NYCM spectating!
11/7: 3 miles (so far)
After all the standing yesterday spectating NYCM, my twingey shin is back. It's feeling sort of weak but not like it's going to buckle like it did this spring/early summer. But still it's annoying and bothersome. I'll get the rest of the miles in after work most likely.
@ereck44 No upset cab drivers in NYC! They know they'll be getting some hard-earned cash when all those runners need a ride back to their hotel
It's cool because the whole city comes out to watch and support, so besides in downtown Manhattan there's not much traffic!
Fall Race Season & Next Year:
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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@5BeautifulDays - At least you finished it! Good job!
@kristinegift - my daughter went to watch the marathon also. She is running it next year. She's tried the lottery for a few years and never gotten in but this year she ran the required 9 races and volunteered at 5 events or something like that. She loved watching it too!
@MobyCarp - glad you are making progress. You have more patience than most of us!
Short recovery run for me since I did my long run yesterday. It was still dark when I ran, but it was nice driving to work in daylight. But it won't be so fun this afternoon.
11/1 - 4.3 miles
11/2 - strength training
11/3 - rest day
11/4 - 4.5 miles + strength training
11/5 - 34 miles biking
11/6 - 9 miles
11/7 - 3 miles
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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This morning was nice and cool, which always makes the run a good way to start the week.
04 - 13.25 miles
07 - 10.53
Total: 23.78 / 1004 -
1/11 2 miles
3/11 3 miles
4/11 2 miles
6/11 3 miles
7/11 3 miles
Total 13/40
Just a wee update on my progress for the month.3 -
As of yesterday i have complteste 16.7 of my 100 miles.
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11/1 - 5.1 miles. Gorgeous 62° morning to run!
11/2 - Slept in. Stayed up too late cheering the Cubs victory!
11/3 - 5.32 miles. Trek class / treadmill
11/4 - 4.7 miles.
11/5 - 3.5 miles. Easy, short run with my 10 year old son.
11/6 - Rest / crazy busy day.
11/7 - 5 miles.
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@MobyCarp - glad you are making progress. You have more patience than most of us!
I totally agree. I always tell people that anyone can be a runner, it just takes 3 things: A desire to achieve your goal, the willingness to put in the work, and most of all patience, because, in running, the largest gains are made by taking it one tiny step at a time.6 -
Date Miles today - Miles for November
11/1 9 miles - 9 << 5 above VT 4 below VT
11/1 5 miles - 14 << Daily Double 5 below VT
11/2 5 miles - 19 << 5 below VT
11/3 9.5 miles - 28.5 << 9.5 below VT
11/3 5 miles - 33.5 << Daily Double 5 miles below VT
11/4 5 miles - 38.5 << 1 mile above VT and 4 miles below VT
11/5 13 miles - 51.5
11/6 REST DAY
11/7 5 miles - 56.5 << 5 below VT
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
This is my taper week before my big HM this Saturday. Keeping it easy.
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11/1- 4 miles solo plus 1 mile with Stella
11/2- 0.8 miles with Stella (AM)+5 miles lunchtime run
11/3-5 miles AM + 1 mile with Stella
11/4-Rest Day
11/5- 10 miles
11/6-7 miles +1 mile with Stella
Beginning to ramp my mileage back up for marathon training. Doesn't coincide too well with the end of daylight savings time though. Looks like I will be back to early morning running for most of the upcoming months. Boo. I run so much better in the evenings.
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11/3 4.65
11/5 7.00
11/6 2.70
11/7 4.50
Total 18.85/1003 -
November goal: 75 miles
11/1: 3 miles (m)
11/2: Rest Day
11/3: 3 miles
11/4: 3 miles (m)
11/5: 3 miles
11/6: 2.75 miles
11/7: 3 miles (m)
My Total/November: 17.75 miles
Mike's Total: 9 miles
Ran with Mike and Fergus this morning. I was a little worried going into it since yesterday was so rough, but today was not too bad. My right hamstring is giving me a bit of trouble and my left glute started hurting at about the 2 mile mark, but I managed to get 3 done so I am happy. I will again note that I got up and rode the bike for about 8 miles this morning before my run. I seem to do better running after an easy bike ride. I thought that I would be fresher and run better on days without the bike, but it seems that the opposite is actually the case. Maybe the easy ride loosens my muscles up a bit and makes the run easier?
Have a great day everyone!
Upcoming Race:
12/3 Snowball Run 5K, Kingwood TX
...Hmmm...My ticker does not seem to want to update.
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11/1- 6.05
11/2- 6.13
11/3- 6.01
11/4- 6.12
11/5- 10.25
11/6- Rest
11/7: 6.05
Total: 40.61/150
Today's notes: I managed a 10:19 pace and kept it in z2 96% of the time. I don't know what it was about today, it could just be that yesterday was my rest day, and that really helped, but with a average HR of 150, I felt great. One annoyance was that, for some reason, my Garmin kept alerting me to my HR whenever it was out of z1, and I swear that I had it set to alert at the top of z2....anyway, maybe that made me more conscious of my HR as I was running....1 -
lporter229 wrote: »@MobyCarp - glad you are making progress. You have more patience than most of us!
I totally agree. I always tell people that anyone can be a runner, it just takes 3 things: A desire to achieve your goal, the willingness to put in the work, and most of all patience, because, in running, the largest gains are made by taking it one tiny step at a time.
Love this! It can be so discouraging while you wait. And it's so much easier to tell other people to follow the rules but be too hard on ourselves :-p
Nov 1 - 45 min light walking, not all at once
Nov 2 - Rest day
Nov 3 - 4 mile run and .75 mi walk
Nov 4 - 2.5 mi run (went badly) and 1.5 mi walk, pilates
Nov 5 - 1.35 mi run to Dollar General and back, 3.65 mi run with intervals, .8 mi walk
Nov 6 - 1 hour indoor cardio/strength combo workout
Nov 7 - 45 min light cardio so far.....
Running Goal 11.5/60 miles
It's supposed to be raining this evening and I'm not sure if I'll run in the rain in the dark. Maybe. My mid-back has been bothering me since Saturday and was super stiff/sore this morning but is slowly working itself out.
On a positive note, I think that nagging pain above/behind my knee has officially stopped nagging! I don't think about it anymore when I run or otherwise.
@orphia Great news on the glute!2 -
I run, cross train and strength train so here's my tally for runs so far this month. Also have a 5K this Saturday, easing myself back into racing after having to recover from Achilles tendonitis.
Nov. 1 - 6
Nov. 2 - 8
Nov. 3 - 6
Nov. 5 - 11
Nov. 6 - 8
*rounded my miles down to the nearest number but the ticker is correct.
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Today was an easy 11k, (to replace the one I had to cut short on Friday). Nothing remarkable to report but not liking this easy week! Want to get back to doing some longer and/or fast runs, but I know this will help with my development overall so will stick with it.
2-Nov: 13.1k - 3 laps of hilly route.
4-Nov: 6.26k - Planned 11k easy, but cut short as very stiff/tired.
7-Nov: 11.25k easy.3 -
Goal: 50 Mi Run / 50 Mi Walk
11/1 3.28 mi run 3.28 mi run total
11/1 1.57 mi walk 1.57 mi walk total
11/3 4.44 mi run 7.72 mi run total
11/5 3.71 mi run 11.43 mi run total
11/5 1.08 mi walk 2.65 mi walk total
11/6 5.26 mi run 16.69 mi run total
11/6 0.71 mi walk 3.36 mi walk total1 -
Date .. Miles .. Total
11/01 .. 05.6 .. 05.6
11/02 .. Rest
11/03 .. 06.5 .. 12.1
11/04 .. Rest
11/05 .. Rest
11/06 .. 08.4 .. 20.5
Have too much going on and missed a shorter run on Saturday, I could not make my goal for the week and ended up with the same range of weekly mileage as the last few weeks...
On Sunday, DH and I wanted to run 10 miles. Family and friends came along with most kids biking around the reservoir and adults running. With the end of daylight savings and other things going on, we only have 1 hour 30 minutes to run. With our speed, we could only finished a little more than 8 miles in a more or less tempo pace instead of the 10 easy miles that I had in mind. With family coming along, we can't always make the mileage or pace that we had in mind. But then, I don't feel like we sacrificed family time. It is a tricky balance.
In this 8-mile-ish run, I think I did a nice negative split with an average pace of 10 min/mile. Then, I realized this is the pace I will need to keep if I want to finish HM in under 2 hour 15 mins. It seems to be a reasonable challenging goal for my upcoming HM in December. It also mean I will need to be more diligent in making my runs and building up the base mileage!
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after 4 weeks of slow easy running, I'm getting very tempted to add in a cruise interval or Tempo run to my routine, just to break things up a little. The urge to go faster is becoming strong.
That said, the smart side of me is winning and I'm going to keep on with the slow easy running0 -
@Ohhim Incredible race, with a great finish line photo! Congrats!
@Joanna2012B Congrats on your 5k PR!
@jodilynnsanders5104 Congrats on your half marathon!
@5BeautifulDays I think a 3:30 half marathon is pretty greatfor not training. Welcome back to running.
@juliet3455 Hope your calf heals quickly.
No running for me over the weekend, too many social events planned. Girls on the Run finishes up next week, so I'll have a lot more time in my schedule for running.
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MNLittleFinn wrote: »after 4 weeks of slow easy running, I'm getting very tempted to add in a cruise interval or Tempo run to my routine, just to break things up a little. The urge to go faster is becoming strong.
That said, the smart side of me is winning and I'm going to keep on with the slow easy running
It's called 80/20 for a reason. You need that 20% to keep the aerobic engine fine tuned. At 30-40 miles a week you are only looking at (1) 6-8 mile session of faster running. Make sure that session has a defined purpose and stick to it. A tempo run at goal HMP is not going to hurt you one bit in what you are trying to accomplish. Throwing in a 5k or 10k race is also a great way to get those miles in, just be mindful of recovery when doing race paced running.
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November Goal - 150 Miles
11/1 - 5.02 - Easy
11/2 - 4.49 - Easy
11/3 - 6.49 - Easy
11/4 - 5.21 - Easy
11/7 - 6.21 - Easy
Total - 27.22 of 150
I blew off weekend running partly due to sick kids on Saturday, and the time change on Sunday with the twins awaking at a mind numbing 4:30 AM ready to go hard for the day. Our weather has been so awesome as of late, hope it sticks around all winter. Today was another easy run with temps at about 57 degrees. Perfect for shorts and tech shirt without sweating like a pig.
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MNLittleFinn wrote: »after 4 weeks of slow easy running, I'm getting very tempted to add in a cruise interval or Tempo run to my routine, just to break things up a little. The urge to go faster is becoming strong.
That said, the smart side of me is winning and I'm going to keep on with the slow easy running
It's called 80/20 for a reason. You need that 20% to keep the aerobic engine fine tuned. At 30-40 miles a week you are only looking at (1) 6-8 mile session of faster running. Make sure that session has a defined purpose and stick to it. A tempo run at goal HMP is not going to hurt you one bit in what you are trying to accomplish. Throwing in a 5k or 10k race is also a great way to get those miles in, just be mindful of recovery when doing race paced running.
That's exactly the workout I was looking doing, nothing super fast, but I was figuring that adding back in a tempo run would be a good way to keep my speed up with all this slower running. I upped my LR to 10 last week, so a switch to Tempo pace for my thursday run seems like a good change to keep my speed going.0 -
Now that it is getting darker earlier, I'm going to struggle with getting the miles in from my plan. Daylight time is tight after work, so might either have to run trails by headlight or run city streets that have decent lighting (I'll do it if I have to, I guess).0
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midwesterner85 wrote: »Now that it is getting darker earlier, I'm going to struggle with getting the miles in from my plan. Daylight time is tight after work, so might either have to run trails by headlight or run city streets that have decent lighting (I'll do it if I have to, I guess).
I've done all of my running in the dark for the last 2-3 months. I run on the wide shoulder of the roads here with a headlamp and reflective vest. I actually have a hard time when it comes to running in the light, because I'm so used to running in the dark. I love dark running.0
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