November 2016 Running Challenge
Replies
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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
11/9 - 6.21 - Easy
Total - 33.43 of 150
I didn't run Tuesday not knowing how bad the lines would be at the polls, which turned out not bad at all when I went early on. Didn't even think to take some running clothes, probably could have still got in 40-45 minutes in before needing to get to work. I guess I was going to take a rest day at some point this week so Tuesday ended up becoming that day.
Today was a bit of a struggle. Ended up staying up way too late watching elections results and only got a few hours sleep. I've always been fascinated with the election process and last night was going to be historic one way or the other. It was a bit chilly when I got up but warmed to a crisp 46 degrees for the run. I'm starting to feel really comfortable with 6ish miles, wish I had more time in the morning to start extending those runs out some more2 -
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
11/9 – 3.10 easy
November total to date – 17.33
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 – 45° with overcast skies, but the rain had stopped when I got out to run. Bearing in mind Coach's advice from yesterday, I set out to see if I could run all of a fairly flat 5K route from my driveway. For the first mile, the hurt Achilles felt perfectly normal. I had some twinges and weakness in the left ankle, and thought perhaps I should have worn the ankle brace that I got after I rolled that ankle in the summer of 2015. But I was already running, so I made do with paying attention to my foot strike and running to not hurt.
After the first mile, the familiar ache in the Achilles started building again. That overshadowed any ankle sensations, other than the occasional step where the ankle felt weak. The ache didn't rise to the point of needing to stop running, but it did result in a slowing pace: 8:04 first mile, 8:10 second mile, 8:25 third mile, 8:50 pace for the last tenth of a mile. Walked a bit, stretched well, did the exercises the PT gave me, and the leg feels normal again.
This is progress. I'm in better shape today after running 5K than I was a week ago after running 2 miles. I'll take that.
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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@TattooedolphiTattooedDolphinGirl78 wrote: »Thanks guys!!! I'll be back at it in January. For now, it will be walking as I get better.
Get well soon.
I'll be taking a break this week as well. I don't want my strange ankle pain to progress so I'll just wait it out
Date.......Distance.....Type
November 1 - 11.8km - Easy+ST
November 2 - 11.6km - Easy
November 3 - 9.4 km - Easy+Drills
November 4 - 8.5 km - 5k test (19:23)
November 5 - 6.1 km - Easy, Duck
November 6 - 18.0km - Long run
November 7 - xt
November 8 - 13.0km - Easy+ST
November 9 - 9.0 km - Easy
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k 49:03
28/08: Fox Trail Half Marathon (10k) 48:28
18/09: Baneasa Trail Run (10.5k) 49:12
09/10: Bucharest International Marathon (Half Debut) 1:31:53
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Two more miles today. Having a slow start, but not stopping. I have also signed up for a 4-mile race on January 1 to start the year off right.2
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Took 3 full days off before going for an easy 3 mile run after a group ride this morning. I definitely have to admit that soreness from Saturday's evenly paced 8:20 pace ironman marathon was much less debilitating than last month's 7:03 pace Chicago marathon.
Thanks for all of the kudos. Race report is below.
11/1 - 5 miles
11/3 - 1 mile
11/4 - 2 miles
11/5 - 27 miles (26.2 plus two very long runs through transition)
11/9 - 3 miles
Total: 38 miles
Goal: 140 miles
Remaining: 102 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 - 10:21:27 (3:38:20 marathon time)
Rock 'n Roll Las Vegas 10K - Nov 13
For my first full Ironman race report, I'll try interviewing myself in Q&A mode. Good to take additional questions at the end...
Q: How long...
A: (interrupting): 2.4 mile swim, 112 mile bike, 26.2 mile run
Q: Yes - an ironman is an impressive distance - but I'm into endurance sports (which is why I'm reading your race report) and already knew that. What I was going to ask you was: how long have you been training for this and what sort of training did you do?
A: Apologies for the quick answer - as that seems to be the first question I get from friends and family. About a year ago, after getting a bit more comfortable racing marathons, olympic distance triathlons, and noticing I was already logging about 400 miles/month on my bikes, I figured an ironman was inevitable. With my love of food, I suspected that training for one would be a good way to continue indulging while keeping off the 100lb I've slowly shed over the last 4 years of retirement.
For this race, I upped my monthly riding mileage to about 700 miles/month for the past 4 months and started doing longer 80-120 mile rides every week or two along with some longer distance bike touring. I also became a bit more disciplined about doing more intense training rides each week, including a crazy fast Friday AM group ride. For swimming, although I took some lessons a few years ago when getting into triathlons and swam once/week (or a bit more around races), I started a formal ironman training plan of 3-4 pool sessions/week about 20 weeks back (w. 5000-9000 yards/week). For running, and with 3 marathons earlier this year including the Chicago marathon 4 weeks ago, I just kept up my usual marathon training (of about 45 miles/week - mostly garmin plans) after recovering with a back-to-back marathon bridge plan. I also started running immediately after biking every few rides to get my legs used to it.
For all of you data/trainingpeaks junkies, I picked up a power meter, kept 85% of my training in zone 1/2 (except most swims were intense), and managed to slowly build over the past year to a peak CTL of 155/day (55 run, 75 bike, 25 swim) two weeks or so before the race.
Q: I've seen a bunch of pictures with you at races in gear that says "Kennedy Law Racing/KLR". When did you come out of retirement to become a lawyer, and do you really like your firm that much?
A: After registering last November for Ironman Florida (IMFL), Ironman Florida 70.3 (half-distance) as my first half-iron distance race, and Ironman Augusta 70.3 as a warm up to this race, I realized that I'd need to add a bit more structure to my training. Although the internet and all of the usual triathlon forums/tools (slowtwitch, training peaks, Joel Friel's Blog & Book), along with some sounding board Ironman former colleagues in other cities were valuable resources throughout the process, I knew that having local training partners would keep me motivated and could help me answer my dumb questions about the race & process.
Having seen the local triathlon team Kennedy Law Racing having fun at a bunch of Tampa area races, I chatted with a team member before an Olympic distance triathlon last November, debunked my assumption that they were all just athletically inclined lawyers at a large local firm, and attended a few swim, bike, and run team practices. At those practices, I met some awesome triathletes (of which only one was actually a lawyer at Kennedy Law - a committed triathlete who sponsors the team) then officially drank the kool-aid and joined the team.
Q: Out of all of the Ironman races held around the world, why did you pick Ironman Florida (IMFL) instead of a more exotic spot?
A: When it came to picking my first race, Ironman Florida in Panama City seemed like it would be a good place to get my feet (and other parts) wet. Although the swim (my weakest discipline) is known as one of the most challenging Ironman swims, with a flat bike and run, it is definitely a favorite of first timers. With my parents 2 hours away in Tallahassee, it also seemed like a good spot as well to get them to come out to watch me race. After arriving 2 days before the race for pre-race briefings, packet pickup, bike drop, swim practice, and some hanging out with great teammates, I got to meander a bit around the area and found some neat spots. I'd definitely recommend the race as a first Ironman for decent swimmers who need a good family-friendly vacation spot on the beach.
Q: Never having raced anything this long before, what was your plan for pacing the race to avoid crashing & burning at the end?
A: Going into the race, I had recently completed two half-iron distance races (Augusta 70.3 in 4:43 in September, Florida 70.3 in 5:09 in April) and the Chicago marathon in 3:04 a month ago. Still, although I had data on how they went, how hard they felt, and how hard I could push myself, I really didn't know how those efforts would translate to 10+ hours of racing. Unlike the Chicago marathon, this race was run in the middle of the afternoon in 79 degree heat vs. cool 55 degree weather. Unlike Augusta, instead of swimming down river, I was swimming in choppy ocean water. Also, unlike Augusta, this bike course was 1/4 as hilly but had a 10mph wind blowing from the east.
From having experienced long distance races where I went out too hard, and crashed/burned late, as this was my first full ironman, I decided to try to be conservative with my plan. Although as they say "pain is temporary, internet results are forever", willing myself through a miserable marathon at the end wasn't my idea of a good day of racing.
From what I could dig up online, it looked like for non-pros a good goal for a full ironman was 2x your best half-ironman plus about an hour (i.e. 10:27 if you start with my Augusta time), and for the marathon at the end, running it 30 minutes slower than your best marathon pace was a good goal (i.e. 3:35 run). There was also some good heart rate & bike power guidelines I used for the race based off my Augusta race data (swim at 140bpm vs. 145bpm, bike at 143bpm vs. 152bpm, run at 150bpm vs. 165bpm). Given my fitness, I thought this would translate into about a 1:20 non-wetsuit swim, a 5:15 bike, and a 3:35 run plus about 10 minutes of playing dress up as the area for transitioning between each activity at the Florida race was huge. That would bring me in around the 10:20 mark, which I shared on facebook before the race, publicly committing me into sticking with the plan.
Q: So how was the swim?
A: About 3 hours before the start, they told us that the water had cooled overnight to a temperature where they allowed us to use wetsuits (which improve buoyancy and speed). Although I was optimistic that I could shave a few minutes off my 1:20 goal, after lining up with folks in the 1:10-1:20 group, during my first 1.2 mile lap I was repeatedly kicked, elbowed in the head, and had folks laterally sandwich me. I stopped kicking every minute as I felt stuff at my feet, I drank too much salt water, and the 10mph winds produced nausea inducing 3-4' swells mid-way through the course. All of this was par for the course from my other open water triathlon experiences, although the density of swimmers was really high, increasing the degree of chaos in the water.
Unfortunately, in addition to the usual discomfort, by the end of the first lap, something at the top of my wetsuit (the velcro zipper strap end) chafed my neck so badly that it started to hurt to turn my head to the right side (as I alternate sides breathing every 3 strokes - likely a mistake for a 1:20 swim).
After calming down a bit as I waded through the end of the first lap around the 38 minute mark, I changed plans for my second lap and swapped over to alternating between left breathing or putting more rotation into my front crawl and breast-stroke to avoid chafing and minimize leaving too big of a trail of blood in the water to attract sharks.
This slowed me down to a 42 minute second lap, but the breast stroke every so often kept me swimming a straighter line, I could time it with the swells (to pick up speed on the downhill portion), and it made the swim a bit more manageable.
I finished the swim in 1:20:41 (slightly slow, but much more calm & relaxed), peeled down the wetsuit, ran through the showers, entered the transition area, then played a few minutes of uncoordinated dress-up before starting the bike portion of the race.
Swim details:
Course Distance: 2.4 miles (two 1.2 mile boxes)
Garmin Distance (I used my running watch which messes things up but measures heart rate on the wrist): 3.2 miles
Lap 1 - 38 min, Heart Rate 139
Lap 2 - 43 min, Heart Rate 130
Swim time:1:20:40, rank 744/2239 overall, 118/252 for 35-39 year old males.
Q: So, with the winds blowing from 10-15mph on the bike, how did your flat 112 mile ride go?
A: In short, I was pretty happy with my ride. I stuck with my nutrition plan (3000 calories via 90oz of gatorade & 9 clif bars), comfortably stayed on my aero bars, peed twice - a sign you both drank enough and have fully committed to your sport, eased up a bit more than I could have for the last half as my legs were getting mildly sore and I wanted to keep them fresher for the run, saw my parents at mile 55, chatted with 4 teammates, avoided the drafting packs, and managed a good pace despite 10-15mph winds from the northeast. I started the bike in 744th place and finished it in 176th place passing 600 folks on the course (mostly in the first 30 miles).
For the gory details on averages by quarter (ignore speed as wind throws it off):
Speed Heart Rate Avg Power
Miles 1-28 21.6 142 236
Miles 29-56 20.6 141 239
Miles 57-84 23.1 139 208
Miles 85-112 22.3 136 182
Total 21.6 140 217
Bike time: 5:11:23, rank (at end of bike) 176/2239 overall, 50/252 age group
Q: So you wrapped up the bike ok, and started on the run, how did it go?
A: After a full change of clothes into my team tank top & shorts (due to some chafing in a really uncomfortable place in my tri suit - and yes, I peed twice on the bike), I had some mishaps at the start. As my bike time was ahead of the photo location schedule I gave my dad, I had to slow down for a picture as I caught my dad by surprise 5 minutes early. I also had an unfortunate wardrobe malfunction with an overloaded fuel belt (similar to Disney). After an unsettling 8:45 first mile, I settled into my target 8:15 marathon pace, and kept my heart rate within 5BPM of 150 for all but the first/last mile.
Q: From your other race reports, it looks like you've been good at gutting it out late in marathons and speeding up in the second half despite the usual pain/effort/walls. Did you do that at the end of this race?
A: In short, no. As it was my first ironman, and I wanted to enjoy the finish line experience, I just stuck with my target effort level and it led to my pace slightly slowing from 8:14/mile for the first 13 miles to an 8:26/mile for the second half as I started walking through each aid station and took a quick bathroom break due to the red bull, gatorade, and coke mixture in my stomach - to quote Egon from Ghostbusters "don't cross the streams". Still, I picked things up to a 7:40 pace for my last mile and a half to finish strong (and far enough ahead of a British guy from Albuquerque I chatted with during the second half and was on pace to finish alongside). On the plus side, I managed to pass about half of the 180 competitors ahead of me by the end of the run (42 first half, 47 second half).
Run Time: 3:38:20, 1:48/1:50 first/second half splits, Avg HR 149 (148/149 splits)
Q: How was the finish chute? Did you get the full "You are an Ironman" experience?
A: The finish line was definitely a special experience. I didn't arrive totally spent, and I enjoyed running through it much more than any other race. You can see the video on my facebook feed/team feed/public profile page, and as I crossed the line solo as things weren't too crowded at that point, I got to hear my name and the traditional "you are an ironman" shout-out from their backup announcer as the race MC was on break. An awesome friend caught a great picture of me at the line and my dad got a good picture as well.
Finish time: 10:21:27, 87/2239 overall (top 4%), 29/252 Males 35-39 (top 12%)
Q: Now that you've done your first ironman, what's next on the horizon?
A: I'm going to take a week or so off before resuming my training and signing up for more races. I have a 10K lined up in Vegas next weekend that I won't full-out race (as it is just a social trip with some friends), but my racing calendar is totally empty otherwise. I plan to sign up for the 2018 Boston Marathon next September though as my 3:04:57 marathon last month in Chicago should be good enough to register (as a 40-44 year old).
With my strong Augusta 70.3 half-ironman distance 4:43 race in September, now that I'm moving up to the mid-life-crisis 40-44 year old age group in January, I'm toying with an early 2017 race to try to qualify for the Ironman 70.3 2017 World Championship in Chattanooga. I think with some good training and the right race, I might be able to snag a slot if I can improve my swim and finish around my Augusta time.
Beyond that, I'd like to do another Ironman so I can squeeze under the 10 hour mark, but I'll likely try a different course that suits my biking/running strengths, and try to shave some body weight (as most other bike courses have more than 1,100 feet of climbing). Although I finished in the top 4% overall and top 12% for my age group (vs. top 2%/4% in Augusta at the half distance), I feel like I left a bit too much time at various points of the course, and now that I have a feel for the distance, I think I can be a bit more aggressive. It'll take another few years of training and some eye-bleeding effort to squeeze out a top 1% finish to get to Kona, but I'll take it one step at a time.
Otherwise, with winter coming up, I'm just planning on hosting lots of winter guests down on the beach, so come on down to join me for a run, or ride!
Q: Thanks for taking the time out of your schedule to answer these questions. Any other thoughts or secret tips/tricks you care to share?
A: Tip #1: Join a triathlon team or community. In addition to awesome organized training opportunities, I was able to get some great insights from my KLR teammates into nutrition, what to wear/bring/put in bags, how to approach the race, and what equipment to use. After our Friday & Wednesday rides, teammates are always able to patiently answer almost any question (no matter how dumb), and being able to spend time in pacelines with 5 folks who've recently competed/are competing at the Ironman World Championship in Kona is always a huge confidence builder.
Moreso, being able to exchange high fives with 20 teammates on the run course, and even share a few words of encouragement with them on the bike was a massive boost in a 10 hour race. Hanging out with them at the race site (especially when you travel solo) is a big plus as well, and our team-affiliated shop (Clearwater Bicycle Company) and shop manager has been a great resource for wheels, equipment, service, and encouragement.
Tip #2: Training with power has been a nice boost to my biking. It gives me some objective feedback and a bit more structure for workouts. Although on flat courses like Florida, heart rate is a pretty good proxy for effort, training with it definitely kept me from working too hard into headwinds, or letting up on downhills/tailwinds, and you'd be surprised how seeing an objective (wind-adjusted) number to shoot for on your bike computer screen makes you work harder.
Tip #3: Plant a photographer! Luckily my dad and mom lived nearby to the course and both were able to see me race for the first time (I think it may have been the first sporting event they attended since my ill fated 2 year stint as a 7-8 year old in little league). As my dad enjoys his photography hobby, he brought along the camera and got some good shots on the run & bike course (along with a few other team photographers).
Tip #4: Make sure you have the time to train. Although one very fit and athletically inclined former colleague/ultramarathoner survived his first Ironman last year in 14.5 hours with about 2-3 hours/week of run/bike/swim training time, for non-athletically inclined folks like myself who were never fast enough to make their school's track/cross country/swim/hand-eye-coordination sportsball team, or even finish their 9th grade 100 yard dash in under 19 seconds (despite looking like an x-country runner), getting to this point took me an average of 18 hours/week of biking, swimming, and running. Definitely curious where I'll top out as I'm still pretty new to this and not athletically gifted or built, but I'm enjoying the journey.
Q: Anyhow, that's all for this race report Q&A session. Thanks for taking the time to both think of and answer these questions.
A: You're welcome! Big thanks to any readers who managed to make it to this point of my race report.
Detailed Splits (run split distances are incorrect)
Bike Pic
Run Pics
Finish Line Pic
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Loved the race report, @Ohhim Your clever writing style made it fun and an easy read. Your photos are all wonderful.
Tri suits look as if they'd be most challenging to wriggle out of for a port-o-potty break. Thank you for preemptively reading all of our inquiring minds and contributing to the pee conversation from earlier this month.
Losing 100 pounds is amazing on its own; to see what you've done after is incredibly inspiring. Congratulations! Well done!0 -
Loved your post @Ohhim!0
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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)
11/9: 4.5 miles
4.5 miles in the dark, in the rain, with a running buddy, while we ranted about election results. Felt cathartic and productive, and I'm just as angry but less hopeless feeling than when I woke up this morning.
However the ankle is still twingey. I definitely jammed it somehow. Will be working on it this evening. Blegh.
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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@ohhim what a great race report loved it and love the pictures. How awesome your parents could be there. My mom was at a 5K 2 summers ago, it was the first time she saw Skip and I run and we both finished 1st in our AG, awesome family memories! I have to ask how you find the time to do that much training, it's head spinning? Again congrats on a fantastic race.0
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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
11/9 3.40
Total: 17.65
@Orphia love the "suck" shirt!
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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@Ohhim awesome race report. I am,as always, in awe of your racing. You're pretty amazing. I hope you enjoy your recovery and look forward to seeing what you accomplish next.0
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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
11/9: rest
TOTAL: 30/70
Planned rest day today. Was supposed to have dinner with friends but we were all exhausted from staying up too late last night to watch election results. Decided to take the rest day anyway since I felt like I could use one and my shin was bothering me yesterday even after an easy pace.
@Ohhim Thanks for the awesome race report and sharing your pictures. It sounds like you had a great experience and I'm glad your parents could make the trip to see you accomplish such a great feat. Congratulations!0 -
All you fast people have ruined me. I've now set a bucket list goal of a BQ at some point.2
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@Ohhim - very entertaining and informative race report. Love how you interrupted your own self-interview.
Good healing vibes to everyone recovering from surgery and injury.
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
11/04/16 :::: 2.0 :::: 12.7
11/05/16 :::: 6.4 :::: 19.1
11/06/16 :::: 2.5 :::: 21.6
11/07/16 :::: 0.0 :::: 21.6
11/08/16 :::: 0.0 :::: 21.6
11/09/16 :::: 2.4 :::: 24.0
I ran for 7 days in a row, and then intended just one rest day but ended up with 2. I ended up staying at work too late on Tuesday and couldn't make it to my run group. Tonight I was a ball of stress so even though I ended up later than expected again, I did squeeze in a run. Took Stella and she needed it too.
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36.51% of goal
01-Nov: 7.90 miles - Double Day (with Alan)
02-Nov: 3.94 miles
03-Nov: 5.86 miles
04-Nov: 5.76 miles
05-Nov: 10.38 miles
06-Nov: <Life Day>
07-Nov: 10.58 miles
08-Nov: 4.10 miles
09-Nov: 8.07 miles - Double Day (with Alan)
10-Nov:
11-Nov:
12-Nov: - FUMC 5K
13-Nov: <Life Day>
14-Nov:
15-Nov:
16-Nov:
17-Nov:
18-Nov:
19-Nov: - planned HM day
20-Nov: <Life Day>
21-Nov:
22-Nov:
23-Nov:
24-Nov:
25-Nov:
26-Nov:
27-Nov: <Life Day>
28-Nov:
29-Nov:
30-Nov:
Upcoming Races:
12-Nov: FUMC 5K, Warner Robins
03-Dec: Reindeer Run (10K), Macon
26-Dec - 01-Jan: Random running in JAPAN!
14-Jan: Museum of Aviation HM, Warner Robins
04-Mar: Albany/Snickers HM, Albany
25-Mar: Cherry Blossom Road Race 10K, Macon
08-Apr: Running for Ronald 10K/15K, Macon2 -
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.
November 9th....6 miles outdoors. Originally planning a long run of 9 miles, but I had an unplanned visit to the dentist ...popped off my temporary crown, probably grinding my teeth watching the election returns. Also due to the time change, the sun sets a lot earlier than it did a week ago. So...decided to run a 2 minute tempo alternating with a 25-30 second sprint x 6 miles...decided to try to get under that 10 minute mark for the first mile...and 10 minutes exactly...next time I will best it.. the rest of the run, trying to relax during the tempo part, then relaxing while sprinting...finally started the relax on mile 5. Finished in 68 minutes as the sun was setting. Recovery was in the dark...added squats to the regular recovery walk, jumps, per recommendation of my personal trainer.
Total for the month....28.04 miles
Goal.....80 miles.
Still catching up on posts. This is a very busy month.
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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.
That's terrific! I am sure that you being in great shape as well as following all of the post-op instructions helped with the early discharge.1 -
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.
So sorry. I hope that you get better soon.0 -
01 November – 10.3 km
03 November – 10 km
5 November – 5.1 km
8 November – 7.3 km
9 November – 3.1 km
10 November – 11 km
Goal: 200 km
Total: 46.8 km
Running over 10 km for the first time in a week this morning felt awesome!
But my glute/hamstring started feeling it this afternoon.
Heartfelt empathy to @greenolivetree and other injured friends.
Totally blown away by @Ohhim 's race recap. Glad you interrupted the first question. That's what I wanted to ask!
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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)
11/9: 4.5 miles
11/10: 5.5 miles (am)
Weird one today. Ankle is still all kinds of jammed; it's definitely a top of foot/front of ankle foot bone and it's just not in the right place, which is making my big toe feel like it needs to pop now and then, but the worst is the weak feeling from the outside of my ankle across my shin to the inside corner of my knee. I can't figure out how to get everything aligned again. It popped a bit during my run when I sat on a curb and rolled my foot around, but it's still not feeling great. So while I did manage to get my marathon pace miles in this morning, I also cut the miles short by 2.5 to play it safe.
Also I got stared down by some deer (with antlers!) this morning. Normally deer just stand or run away, but these were staring me down and one was stomping his foot a little. So I turned around and went down a side street instead... I don't need to get deer-gored at 6 am!
@Ohhim Excellent race report! Very fun read. Your racing has been top-notch this year!
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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@ohhim- I haven't had time to read the whole report, but I will. I did read about the 3000 calories you ate while biking. When I did my 100 mile bike ride, I had about 3 Clif bars, 8 packs of Sports beans, PBJ and bananas at the stops, and an unknown quantity of Gatorade, actually Skratch. It's so weird because you could never eat like that on a run but on a bike you have to or you will bonk. You are just... AMAZING!
@kristinegift - deer stared you down.... yikes!
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
11/8 - 4.1 miles
11/9 - rest/day of mourning
11/10 - 5 miles
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
2 -
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
11/9: rest
11/10: 4 miles
TOTAL: 34/70
4 miles in 38:46 on the hilly neighborhood route. Goal was to be between 9:45 and 10 pace, actual was 9:44. Had a side stitch around mile 2.5 but was able to outrun it. Knee is feeling sore and shin is feeling tender, so I'll need to make sure I get in some knee exercises today and probably take a slower pace tomorrow.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
11/10- 6.14
Total: 58.78/150
Today's nootes. I did the normal 3 mile loop around twice this morning. For the folks who check my Strava, you can see that miles 3 and 6 had some of the worst HR averages for the run. This is because the weatherman LIED. instead of a WSW wind, which would have been in my face only part of the run, it was a SW to SSW wind, and Hammered be on the long southbound stretch of the loop.
Average HRs for the splits were: 146, 151, 156, 154, 153, 155; for an overall average of 153. Garmin has more time spent in z3 than Strava does but that's because Garmin has my z2 topping out at 155, and Strava has it at 156.
All in all, a harder run than I was planning, but I only have 16 more miles this week, so I think I'm OK.2 -
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.
11/8 - Bodypump class.
11/9 - Slept in. Election "hangover"
11/10 - 5.32 miles. Trek class / treadmill (oddly, exact same distance as last week)
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5k this morning 31:17 I'm getting closer to my pb (31:06) I hope to beat it by the end of the month.
16/40
@ohhim great race report I enjoyed reading it.1 -
tartanhibee wrote: »5k this morning 31:17 I'm getting closer to my pb (31:06) I hope to beat it by the end of the month.
16/40
@ohhim great race report I enjoyed reading it.
You've got more than enough time. I'm sure you'll smash it by the end of the month.0 -
Anyone ever had a professional training plan made for them? I'm feeling like, since I'm so impulsive with my running, that having a set plan for the 18-20 weeks leading up to my marathon would be a big help. Trying to get some insight if folks have had that done before.0
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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 - 33.5 << 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
11/10 5 miles - 71.7 << 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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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)
11/8: 3 miles
11/9: Rest Day
11/10: Rest Day
My Total/November: 20.75 miles
Mike's Total: 9 miles
Just wanted to check in quickly. I have been having some difficulty breathing and some strange chest pains and Mike has asked me not to run until I can see my doctor. I have an appointment this afternoon so hopefully I will be back on track tomorrow.
Have a great day everyone!
Upcoming Race:
12/3 Snowball Run 5K, Kingwood TX
Yay! My ticker is working again!
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Goal: 30 Mi
11/02/2016: 4.5 Mi Total, 2.75 Mi Running
11/06/2016: 3.0 Mi Total, 2.00 Mi Running
11/07/2016: 3.2 Mi Total, 2.50 Mi Running
11/09/2016: 4.0 Mi Total, 3.00 Mi Running
(2) 1.5 Mi Intervals, will probably have a couple forced rest days due to schedule conflicts
Distance Left: 19.75 Mi1
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