November 2016 Running Challenge
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As of Sunday the 6th I've done 8.8,miles5
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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
11/8: 3 miles (am), 6 miles (pm)
Ankle/shin still weird, but felt fine doing speedy stuff tonight, yet was super twingey after when I stopped and had to drive home. In the parking lot before I drove home, I did the hop test and nothing budged so I'm guessing this boils down to tightness SOMEWHERE. Just gotta foam roll it out.
Great workout tonight though. I did 1 mile at marathon pace, then 2.5 miles alternating 1 min around 5k pace and 1 min "easy", then the last 2.5 miles at/below marathon pace. I was definitely tired by the last 1 minute interval, but then cruising back into 7:45-and-faster territory was a breeze. Hopefully I'll be able to dial in to the same paces just as easily on race day!
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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November Goal: have as much fun running as Lily the Whippet does!
11/1 6.50
11/2 got distracted by some silly ball game...
11/3 3.20
11/4 2.05
...and off for a couple days as I travel to Vegas to meet with the whole famdamily including son who was supposed to be dead by now!
11/5, 6,7 travel
11/8 2.50
Total: 14.25
@Ohhim lol.....I have no doubt you will have crossed the finish line before my corral hits the start line! But if you are still hanging around Caesars an hour later, I'd just love to meet and shake the hand of "Ironman". For us it's also family reunion in Vegas.....90yo dad,sis,son and significant others
Upcoming races:
Las Vegas Rock n Roll 10k 11/13/16
Ticker is my goal for 2016 and total to date:
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I just noticed something interesting. I had been playing around with the Danie's tables spreadsheet and I put in my 15k time recorded on my Garmin, from my last HM. The predicted 10K and 1 mile times were within seconds of my Garmin recorded 10k and 1 mile PRs. I thought that was pretty sweet.3
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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
11/4 – rest day
11/5 – 2.60 easy
11/6 – 3.19 (2.60 + 0.59) easy
11/7 – rest day
11/8 – 2.15 easy
November total to date – 14.23
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 – Last PT session today, unless something else bad happens. Went to club practice, and did the full warmup at an average 9:21 pace. I'd like to say I was just hanging with some slower runners to keep my pace down, but reality is that's probably about what I could handle this evening.
Talked to Coach about how to train to come back. He says I should try to run maybe a half mile farther, then cut back, then add, a kind of rolling pattern to adding distance. The classical idea is to add to longer runs on the weekend, but since I'm retired the day of the week doesn't matter that much. After I left, I thought that even if I were still working the day of the week wouldn't matter much when we're talking about building back up to 5 miles.
After talking to Coach, I decided to let this evening go with just the warmup, and count this as the cut back after the new long distance on Saturday and Sunday. I'll see what feels good tomorrow.
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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Got a few miles in tonight, finally finishing right at about last light.
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11/1: 3 miles
11/2: rest
11/3: 4 miles
11/4: 3 miles
11/5: 7 miles
11/6: 5 miles
11/7: 3.6 miles
11/8: 4.4 miles
TOTAL: 30/70
Thanks for all the positive responses to my incident yesterday. Stay safe out there, everyone!
4.4 miles at an easy 10:20 pace today on the treadmill. Tomorrow is a planned rest day as I'm going to try to stay up for the election results and I have dinner plans after work tomorrow, so probably won't be able to get a run in. I haven't had much time to read posts from today, so I'll have to go back and get caught up.0 -
Three days, three 5-mile runs this week. Yay!6
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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..rest day...Breeder's Cup racing on TV
November 6th...9 miles at average max heart rate of 77%.
November 7th...work
November 8th....4.04 miles on the treadmill, rolling hills...max heart rate of 79%. Still training in the zone...3 hours of sleep after working all night. 50 minutes of weight lifting session.
Total for the month....22.04 miles
Goal.....80 miles.
Will try to run outdoors tomorrow.
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1st: 2.25 miles - MTD 2.25
2nd: 1.18 miles, strength training and Pilates - MTD 4.43
3rd: 2.51 miles C210k - MTD 6.94
4th: 0 miles - MTD
5th: 2.39 miles - MTD 9.33 Wk5:D3 C210k - as I get back to running
6th: 0 miles, but some good miles walking - MTD
7th: 2.53 miles run/walk, Wk6:D1 C210k, strength training and Pilates - MTD 11.86
8th: 2.65 miles, ((ETA) ran with the return to running group at my club Wk6:D2 C210k - MTD 13.51
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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
8/11 30 mins elliptical trainer
9/11 C210K W6 D2: 2.7
Total 15 miles
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@k80flec We're just done the same day!
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@07KatieP13 - hope day two went well for you. It was pretty dire here in the NW, running in sleet!!0
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My New Balance MFP Monthly Running Challenge T-shirt arrived!
So did my October 100 Mile Challenge bling!
Woo Yay Hooplah!7 -
RunRachelleRun wrote: »@girlinhat I've had my max and LT determined in a lab via VO2 max test. The only other time I've achieved my max was at the end of a 5K race. I think it would be hard to push yourself hard enough for long enough to hit it in a training run.
I have tried to do my own VO2 max on a track, and the results were pretty close (a treadmill would have been better for controlling the pace). If you want to try one: start with a 10 minute warm-up run and then begin the test by increasing your pace 1 kph every three minutes until you can't possibly run any longer: start slow at 6 or 7 kph. Ideally, you want the test to last 20+ minutes. When you notice your breathing becoming quite laboured, take note, and that should be close to just below your lactate threshold. I was able to achieve max hr of 195 on the track, but max 201 during the actual test I had later that week on the treadmill in the lab with the full mask on. My lactate guess was off by about the same. I think I figured it was 175 by my own test and in the lab it was 181. At 42, the standard max by age is way off for me.
Alternatively, just forget about your max heart rate and do your best to estimate your lactate threshold (Fitzgerald has a good 30-minute method in the 80/20 book to determine this). Then, Fitz's online calculator is a great reference for setting the heart rate zones/paces by lactate threshold for his book: tri-talk.com/ZoneCalculator/ZoneCalculatorV1.1.htm. I'm thinking there has to be a way to backtrack using the top right quadrant calculator there (paces and heart rate at those paces) to calculate lactate threshold, but I haven't put any actual effort into figuring this out.
thanks for this, and thanks to @Elise4270 @lporter229 and @Stoshew71 for your help too.
I haven't actually been able to go out and test any of the techniques yet, since my shin splints have turned into an issue at the top of my hamstring and I've been away travelling for work. There was meant to be a run this morning but I had a restless night watching what was happening with the US election. I'll head to a yoga class tonight to get some stretching in and tentatively start running again in the morning.
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those who run in the dark - I love it, but I only run with a group for safety reasons.
Mostly it's trails, and there really is nothing like leaping over tree roots and seeing ominous looking branches heading towards you - it's perfect on a moonlit night through the fields etc., but you certainly have to be on high alert where you are putting your feet!!2 -
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
11/8- 6.01
11/9- 6.02
Total: 52.64/150
Today's notes: Another z2 run. Legs definitely were feeling that fast mile from yesterday, but I went out there in the 20F weather and got my 6 miles in, with a 10:18 average pace, so I'm pretty pleased. on a side note, I think this is the most miles I've racked up in the first 10 days of a month ever.1 -
Lunchtime fast 6k. Very wet out but fortunately managed to miss the worst of the rain. Slipped a couple of minutes into the run and thought had twisted ankle. Had to stop and stretch it out, and was a bit tentative for next couple of km, but fortunately it seems ok. Otherwise was a decent run, and nice to blow away the cobwebs.
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.
9-Nov: 6k fast1 -
Another easy-paced run this morning that somehow managed to be an identical distance to Monday's run.
04 - 13.25 miles
07 - 10.53
09 - 10.53
Total: 34.31 / 1001 -
My surgery (hysterectomy) went without a hitch, and I was recovering so well that the hospital discharged me early this morning. I'm following the post-op directions to the letter and taking my pain meds regularly. I'm going to rest today and see if if I'm up for a shower tomorrow.
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TattooedDolphinGirl78 wrote: »My surgery (hysterectomy) went without a hitch, and I was recovering so well that the hospital discharged me early this morning. I'm following the post-op directions to the letter and taking my pain meds regularly. I'm going to rest today and see if if I'm up for a shower tomorrow.
Glad to see all went well, and that you're already out of the hospital. Following directions and taking your meds will REALLY help your recovery.1 -
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
11/8 6.2 miles - 62.7 << 6.2 below VT
11/9 4 miles - 66.7 << 3.5 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
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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 total
11/9 3.59 mi run 20.28 mi run total
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I did not pass go, did not collect $200, went straight to jail - otherwise known as at the doctor for severe back pain
yikes. Hopefully I can run by Friday. 0 -
greenolivetree wrote: »I did not pass go, did not collect $200, went straight to jail - otherwise known as at the doctor for severe back pain yikes. Hopefully I can run by Friday.
I hope you and your back both feel better quickly!0 -
TattooedDolphinGirl78 wrote: »greenolivetree wrote: »I did not pass go, did not collect $200, went straight to jail - otherwise known as at the doctor for severe back pain yikes. Hopefully I can run by Friday.
I hope you and your back both feel better quickly!
Well wishes to you also!1 -
11/1 - 4 miles
11/2 - 4 miles
11/3 - XC meet
11/4 - 11/8 - didn't want to run
11/9 - 4 miles with Skip
12 of 100 miles
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greenolivetree wrote: »I did not pass go, did not collect $200, went straight to jail - otherwise known as at the doctor for severe back pain yikes. Hopefully I can run by Friday.
Hope it's not serious.TattooedDolphinGirl78 wrote: »My surgery (hysterectomy) went without a hitch, and I was recovering so well that the hospital discharged me early this morning. I'm following the post-op directions to the letter and taking my pain meds regularly. I'm going to rest today and see if if I'm up for a shower tomorrow.
Great news. I hope for a speedy recovery.1 -
November walking miles
1---6.24
2---travel/pt/doc
3---3.1 walk, 25 minute swim, 2.8 walk
4--- travel
5---3.19
6,7,8--- Nada, pt, Nada
9---4.7
20.03/50+
@TattooedDolphinGirl78 Speedy recovery girl! Take care!2 -
Thanks guys!!! I'll be back at it in January. For now, it will be walking as I get better.4
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