November 2016 Running Challenge
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@skippygirlsmom tell skip she did great nonetheless and all us runners are proud of her1
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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 << Daily Double 5 miles 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
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@lissadecker I also have the anatomy for runners. I like it, don't use it enough though.
@Stoshew71 On the glute firing subject- Paw backs come to mind. I've only toyed with doing them. Usually on walks inthe loose gravel though. Anyone else try it? @skippygirlsmom figure Skip would be doing them in track/cc?
Do you mean B-skips?
https://www.youtube.com/watch?v=PcWsOM144xo
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November Running Challenge
2nd - 4.05 miles
3rd - 4.27 miles
MTD - 8.32/90 miles
Upcoming races:
17th Dec - Lee Valley VeloPark Half Marathon
9th April 2017 - Brighton Marathon0 -
Well @Stoshew71 , it does seem similar. It may be the same thing.
@skippygirlsmom Congrats to Skip! She worked hard this season.1 -
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Trying for 125 again
11/3 7 miles (7 MTD)
Upcoming races:
9/10 - Louisville Pure Tap 5k 25:03
10/1 - Norton Sports Health Great Pumpkin 10k 51:12
10/15 - Stampede for VIPS 5k 24:16
10/22 - Urban Bourbon Half Marathon 2:00:04
11/24 - Hungry Turkey 5k
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Butt I can feel my glutes working.
Speaking of which, I had a decent 4 mile run (just humid) and I've been noticing my glutes feel sore running, which I at first thought was soreness from strength training but I think I've decided that possibly I am just actually using my glutes finally? Maybe all the pilates has got me there? So I decided to think about my glutes the whole run (mind to muscle) and interestingly I ended up with a longer average stride??? I hope that's from extending further back and not out front.
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greenolivetree wrote: »Butt I can feel my glutes working.
Speaking of which, I had a decent 4 mile run (just humid) and I've been noticing my glutes feel sore running, which I at first thought was soreness from strength training but I think I've decided that possibly I am just actually using my glutes finally? Maybe all the pilates has got me there? So I decided to think about my glutes the whole run (mind to muscle) and interestingly I ended up with a longer average stride??? I hope that's from extending further back and not out front.
Yes I did. Everything is a butt joke to me. I'm 4. I'm anal expulsive. Also neurotic.
Glad your run went well! Love the butt muscles! I've become obsessive over squeezing them this last week. Oh squeezing my own.....flexing Sheesh, that almost went sideways.
@karllundy I may have to take a break from swimming. I tried. I really did. But the apparent corn flake sized dried poo floaties are where I'm going to have to draw the line. I love swimming. Maybe I can make something else work since work doesn't want me back half time.0 -
Date:: :::: Miles :::: Nov total (goal = 75)
11/01/16 :::: 5.7 :::: 5.7
11/02/16 :::: 2.9 :::: 8.5
11/03/16 :::: 2.2 :::: 10.7
Today - not as good as the last couple of days, but an ok run with Stella. She was a bit all over the place tonight so the pace was uneven and slower. We had to negotiate a gigantic squashed possum in the street that was so gross, and so enticing to the dog. Gag.
I'm taking the day off tomorrow so hoping for a long hike and/or run. It should be a decent weekend here for running!2 -
@skippygirlsmom Sorry Skip didn't qualify for state, but sounds like she definitely had a great season!2
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@elise4270 yes Skip's team does those during their warm ups. Well they do like the video @stoshew71 posted.
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Updated:
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1.45 miles today
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November Running Totals (miles)
11/1 – 1.77 easy
11/2 – 2.09 easy
11/3 – 2.43 (1.67 + 0.76) easy
November total to date – 6.29
Nominal Challenge Goal – 30 miles
Real Goals: Continue recovery. Complete Race with Grace 10K on Thanksgiving without setting recovery back, even if I have to walk most of it.
Today's notes – This evening I went to the club workout to see how much of the warmup I could do. I managed 1.67 miles, and I noticed that I was running on a lot of concrete, not much asphalt, very little grass, and less than a lap of the track at the end.
Had a chat with Coach. He wanted me to work up to 2.5 miles this weekend, and he suggested doing a long part first, taking some time for recovery, then doing something shorter. And besides being softer, running on grass is something to get used to because I'll be running on grass for Club Nationals.
So I stretched a bit, and set out to see what I had on the track. Did most of a lap on the soft track, then went to the grass inside the track. Managed three times around plus a little, 0.76 mile by Garmin. The first 1.67 mile was a 9:11 average pace; the remedial second effort was a 9:27 average pace. I'm definitely slowed by the injury, but at this point the idea is to simply work on durability.
A gentle walking lap of the track, with pauses for stretching periodically, and I felt almost totally normal for walking. Managed a moderately brisk walk back to the car to come home. And I'm over 18K steps in one day, for the first time since the Rochester Marathon.
The pace of progress is not as quick as I'd like, but at least I'm going in the right direction.
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)
December 11, 2016 USATF National Club Cross Country Championships 8K (Tallahassee, FL)
2017 races:
January 7, 2017 Winter Warrior Half Marathon (Gates, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)
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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
6 strong group miles tonight! Took the first loop (3 miles) nice and easy at an ~8:55 pace and took the next 3 quite a bit faster (but still talking!) at a ~7:50 pace. Our Thursday group numbers are dwindling which does not bode well for deep winter when the only thing that brings me to the runs is the people. Hope everyone gets their priorities straight soon
Rest day for me tomorrow. Hooray!
@skippygirlsmom Sorry Skip didn't make State! But there's always track season and XC next year! She's a junior this year, right? Chin up, young Skip! You've got a lot of great running ahead!
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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11/1: 3 miles
11/2: rest
11/3: 4 miles
TOTAL: 7/70
I stayed up too late last night watching the Cubs win an amazing World Series, so I ditched the morning run but I did make it to the gym after work. Did a 4 mile speed/interval workout: 1/2 mile warm up, 3x1 mile intervals @ 9:13 pace, 1/2 mile cool down.
I have another run planned for the morning, so hopefully I can get my butt up to get it in. Any tips for getting up early to run/workout before work? I have the hardest time making myself get out of my warm bed to run, but I never regret it when I do and I definitely run better in the mornings too.0 -
@kristinegift Ugh, sorry about the fog and your Garmin going crazy. Sounds like you had a great evening run though!
@MNLittleFinn Your gnat story reminded me of the other day when a gnat flew into my eye. I thought I had gotten rid of it by just wiping my eye, but found it under my lower eyelid when I went to take my contacts out hours later. So very, very gross and still gives me the heebie jeebies just thinking about it
@tartanhibee Way to go on the progress you've made!
@greenolivetree Glad to hear your husband is okay!
@_nikkiwolf_ Pretty shoes...major shoe envy! I have to buy wide width shoes for the toe box, which usually only come in one color option, so I never end up with pretty shoes. I seriously might try going back to regular width just for the pretty shoes, haha.
@skippygirlsmom Sorry to hear about Skip not making state, but it sounds like she had a phenomenal season and has a lot to be proud of.
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Can't get ticker to show my added miles. So, I guess I will just put it in here til I figure it out. 5 miles into my 75 goal.
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