November 2016 Running Challenge
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Due to time constraints just two laps of my hump-day hill circuit this morning totalling 8.3k, (would have done 3 if time had allowed). Was lovely and warm (13C) especially when the sun made an appearance towards the end. Had a slight niggle in my right knee - don't think it's anything other than the fact all my runs recently have been on-road so it has taken more of a battering than usual, so hopefully weather will allow me to throw in a few softer surfaces in the next few runs.
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 fast
12-Nov: 18k - longest run to date. Very wet.
14-Nov (AM): 5.1k easy. Wet and sluggish (no warm-up)
14-Nov (PM): 10k as 5k tempo + 5k intervals
16-Nov: 8.3k - 2 laps of hill circuit0 -
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), no pm run
11/11: 4.4 miles
11/12: 10 miles
11/13: 5.5 miles
11/14: 3.3 miles
11/15: Rest day finally!
11/16: 6 miles
Today was my last speed day before Philly! I did 6 miles with 1 mile to warm up, then 5x5 mins "cruise" with 2 min recovery, then the last .75 or so was a "cool down" (aka: jogging the rest of the way to my house). Was hitting a solid 7:30-7:45 pace for the cruise intervals depending on elevation gain and it was feeling pretty easy, so I'm happy with it! My shin twinges are about 30% of what they were earlier this week and my ankle feels like it's finally aligned again, so things are coming together just in time! Still hoping for a dry -- if cold -- day Sunday.
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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@kristinegift - Glad ankle is better. Now for the shin to stop talking to you! Hope the weather is perfect!
@RespectTheKitty - Hope the run helped. Sorry you are suffering with depression. It's definitely hard to change jobs when you are feeling bad. It takes energy to interview and be "up" for that. Keep running.
This month is flying by.
11/1 - 4.3 miles
11/2 - strength training
11/3 - rest day
11/4 - 4.5 miles + strength training
11/5 - S - 34 miles biking
11/6 - S - 9 miles
11/7 - 3 miles
11/8 - 4.1 miles
11/9 - rest/mourning day
11/10 - 5 miles
11/11 - 4.1 miles + strength training
11/12 - S - 4.1 miles
11/13 - S - 51 miles biking
11/14 - 4.1 miles
11/15 - 5 miles
11/16 - strength training
11/17 -
11/18
11/19 - S
11/20 - S
11/21
11/22
11/23
11/24 - streak starts...
11/25
11/26 - S
11/27 - S
11/28
11/29
11/30 - 5K
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 is an awesome idea! I'm very new to running but will keep a look out for the December thread
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As a beginner, how often should I run? I only started 6 weeks ago when I couldn't run 100 yards! I'm now up to around 4.5 doing a very slow but non-stop jog.
I've been aiming for three but I see some people run almost every day. Would that be too much for a newbie?1 -
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
11/11- 6.01
11/12-11.01
11/13- REST
11/14- 6.02
11/15- 6.06
11/16- 6.15
Total: 94.03/150
Today's notes: Run felt pretty good today, still hanging on the border of z2 and zX at 153bpm average, but felt good. Temp was right around 21, and it felt pretty nice. I have to remember though, that I need to have my cough drops on cold runs, they really help keep my throat and mouth from drying out.
Quads are a little stiff/sore now that I've been done for a while. I'm thinking that's a hanging on effect of yesterday's Tempo Run, since I haven't done one in a while.
I'm about 2 miles ahead of where my schedule had me for the month, and I'm happy for that because....With 5-8 inches of snow coming Friday AM-Saturday AM, I have a feeling that shoveling will leave me not wanting to run as much. Nice to know I could cut my run down to 8 miles and still be on track/ahead of making my goal.0 -
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)
11/11 - 5.04 miles. Windy.
11/12 - 3.12 miles. Girls On the Run 5k with my daughter.
11/13 - Crazy busy day.
11/14 - 4.85 miles.
11/15 - Bodypump class, then Abs/Core Class.
11/16 - 5.15 miles.
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witchy_wife wrote: »As a beginner, how often should I run? I only started 6 weeks ago when I couldn't run 100 yards! I'm now up to around 4.5 doing a very slow but non-stop jog.
I've been aiming for three but I see some people run almost every day. Would that be too much for a newbie?
@witchy_wife Welcome. When I was a very new runner, (now just "new" without the very!) I found 3 times a week was plenty, giving me a complete day off between runs. If you decide to do more, make sure to listen to your body though and give it rest when needed or if you feel any niggles. Over-training is very easy if your body isn't used to running, and can lead to fatigue etc as well as very easily lead to injuries. You can supplement your running with other cross-training (cycling, elliptical, swimming etc) or strength training activities if you want to do something on the other days - this will all help you when you do get round to increasing your run frequency. I personally just stuck to doing long and/or fast walks on my non-running days when I started out and that has definitely helped me build my running distance.2 -
@dkabambe that is great, thanks for the advice
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@Orphia I say YES Go For the HM.
I did 2 HM's last year that were separated by 2 weeks - Not a problem.
The 1st one was a Hypo-Thermic HM ( Traditional name for the 1st HM of the Calendar Year in Northern Canada ) the next was 2 weeks later - Chilly Willy and then 3 weeks later the Jasper Park ( Rolling Valley in the Mountains ) HM. Go have some fun. .
Worked late last night ( 8am - 10pm ) so missed my Adult Swim Club and I had left my Running Kit Bag in my Work Truck - Just couldn't drag myself back to work to pick up the bag after a long slog of a day.
@witchy_wife Are you following a program - C25K, B210K, Zombies etc? 4.5 ? Km? Miles ? as it a big difference.
If you are only 6 weeks into running you are still in a Base Building phase and this is when Over doing it can cause injury. You don't mention if you are doing any cross traing activities so its hard to give advice with out a complete picture. I would suggest you stay at 3 Days a week for now and continue building your base. The people you see running everyday have spent a lot of days running slow miles/kms building up there base level of fitness, and you will notice that some are on training cycles for specific events so have "Rest Days" already built into their schedule.
I can manage 4 days in a row fairly easy as a rule - 5 can be a struggle especially if there have been some long or hard runs. Others weeks the body will just say No after 3 days. Listen to your body it will tell you.1 -
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
11/10/16 :::: 0.0 :::: 24.0
11/11/16 :::: 2.4 :::: 26.5
11/12/16 :::: 7.2 :::: 33.7
11/13/16 :::: 3.1 :::: 36.8
11/14/16 :::: 2.8 :::: 39.5
11/15/16 :::: 5.6 :::: 45.1
11/16/16 :::: 2.7 :::: 47.9
Took advantage of a morning with nothing definite on my schedule and took Stella out for a later run. I overdressed for the weather, it turned out to be really pleasant out there. It wasn't the best run, as I was still tired from last night's workout, but I'm glad it's done.1 -
I love the Texas weather at this time of the year...the mornings are just perfect for running. Better make the most of it while I can!
04 - 13.25 miles
07 - 10.53
09 - 10.53
11 - 11.18
14 - 11.01
16 - 11.02
Total: 67.52 / 1002 -
witchy_wife wrote: »As a beginner, how often should I run? I only started 6 weeks ago when I couldn't run 100 yards! I'm now up to around 4.5 doing a very slow but non-stop jog.
I've been aiming for three but I see some people run almost every day. Would that be too much for a newbie?
I started from a 5K training program, coming from being able to run one minute before I had to slow to a walk. During the course of the 5K program, I scrupulously limited myself to 3 days a week, and made sure I didn't run on consecutive days.
After completing the program, I wanted to run Saturday and Sunday, because those were the days when I had free time. I started running 4 days a week, and did fine . . . until I had a bunch of vacation at the end of December 2011. Then I started running 5 days, added the distance too fast, and ran myself into injury on 20-25 miles per week. Fast forward a few years, a lot of learning, and a lot of gradual building, and in 2015 I was able to *recover* from a rolled ankle while running 5 days and 30 miles a week. But that would not have worked out well when I'd only been running a few weeks.
For having been running only 6 weeks, I'd say limit yourself to no more than 4 days a week, and if your body tells you that you need a rest day after a running day, 3 days a week is OK. You'll be ready for more when you don't have any residual soreness at all after your longest run of the week; but even then, add distance and running time slowly and gradually. Ramping up slowly can be frustrating, but it's not as frustrating as couch time.1 -
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
11/7-Rest Day
11/8- 5.1 miles solo + 1.1 mile with Stella(who killed it...pace PR for her!)
11/9-5.1 miles of Mound hills+1 mile with Stella
11/10-6 miles Beckett Ridge +0.7 miles with Stella
11/11-4 mile lunch run +1.3 AM run with Stella
11/12- Rest/travel day
11/13-9.1 miles in Charlotte
11/14-1.2 miles with Stella
11/15-5 miles + .5 miles with Stella
11/16-5 miles + 1 mile with Stella
I have determined that Stella is not very good at running in the dark. She tries to chase the glow of my headlamp on the ground as it bounces around LOL. Also, I want to give a shout out to the moon for making last night's run and this morning's run so scenic and interesting
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witchy_wife wrote: »As a beginner, how often should I run? I only started 6 weeks ago when I couldn't run 100 yards! I'm now up to around 4.5 doing a very slow but non-stop jog.
I've been aiming for three but I see some people run almost every day. Would that be too much for a newbie?
I agree with the others. 3X a week is plenty starting out. If you feel like doing more you can always add a day every few weeks or add milage to each day. You seem to be making great progress! Took me months to get near 10mpw without injury. Remember to cut it back every few weeks for a rest/recovery.
You're welcome to jump right in November, no need to wait for December's madness running challenge! More the merrier!0 -
My shins ache today for some reason. I've never had that problem before. I guess it's a good thing today is a rest day.0
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Since it's now dark at 5PM, I've been running on an outdoor track because it's relatively safe and lighted. It's regular size, 1600m track from an old school that is no longer active. I have a stupid question, can you run both ways on a running track? I've seen some walkers and runners and everyone is always going counterclockwise. Another question, can running on a track for longer distances, 5-8 miles (I know, super boring) leave you predisposed to some injuries because of frequent turns?
@agusia_b - That's actually a good question. It is possible for always turning in the same direction to contribute to repetitive motion type injuries. For that reason, the custom of my running club is to do warmup and easy runs clockwise on the track, while races and speed work are done counterclockwise. I assume that is also the reason that the narrow upper track at the local college has posted rules where the direction alternates by day of the week, i.e. everyone goes clockwise M-W-F and counterclockwise Tu-Th-Sat.
How much of always the same direction is too much? I don't know, but it's got to be an awful lot. I know that the worst physical problem I had from running 22 miles on that narrow upper track (177 laps on a 200m track) was a lost toenail. I suspect that it doesn't take all that much variety to avoid the repetitive motion injuries from same direction turns, and I got enough variety on my road running days.0 -
Since it's now dark at 5PM, I've been running on an outdoor track because it's relatively safe and lighted. It's regular size, 1600m track from an old school that is no longer active. I have a stupid question, can you run both ways on a running track? I've seen some walkers and runners and everyone is always going counterclockwise. Another question, can running on a track for longer distances, 5-8 miles (I know, super boring) leave you predisposed to some injuries because of frequent turns?
If you are the only one on the track, you can run it in any direction.
If there are others on the track, you follow the posted local protocols.
If ones are not posted, then you follow what everyone else is doing (slowest runners towards the outside lanes leaving the inside lanes reserved for the faster runners).
Turning a lot will force you to use certain muscles more frequently than say if you ran mostly straight away. Not that should cause any additional worry for injury, but something just to keep in mind.0 -
Actually held an easy pace for a whole 3 miles last night, averaged 10:50. My breathing actually felt slightly better for once. My left shin is definitely sore. No running today or tomorrow and maybe I'll be good to go Friday. If not, I'm going to be ticked off. LOL @RespectTheKitty Good luck resting your shins also!
Welcome @witchy_wife! I don't repeat the good advice you've already been given
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.....3.1 mi run and a little more walking
Nov 8 - 1 slow mile walk, BACK PAIN
Nov 9 - NOTHING - BACK PAIN
Nov 10 - NOTHING - BACK PAIN
Nov 11 - 6 mi run, 3.6 mi walk
Nov 12 - 4 mi hilly run, 2 mi walk
Nov 13 - 4 mi run, .75 mi walk
Nov 14 - Rest day
Nov 15 - 3 mi run, 1.5 mi walk
Running Goal 31.7/60 miles
I'm frustrated with my lack of non-running workouts, mainly strength training. Good news is today I did not wake up with a stiff sore back! Finally! I'm off work next week and definitely planning some cross-training. Maybe I'll get back on a schedule.0 -
@agusia_b - That's actually a good question. It is possible for always turning in the same direction to contribute to repetitive motion type injuries. For that reason, the custom of my running club is to do warmup and easy runs clockwise on the track, while races and speed work are done counterclockwise. I assume that is also the reason that the narrow upper track at the local college has posted rules where the direction alternates by day of the week, i.e. everyone goes clockwise M-W-F and counterclockwise Tu-Th-Sat.
How much of always the same direction is too much? I don't know, but it's got to be an awful lot. I know that the worst physical problem I had from running 22 miles on that narrow upper track (177 laps on a 200m track) was a lost toenail. I suspect that it doesn't take all that much variety to avoid the repetitive motion injuries from same direction turns, and I got enough variety on my road running days.
This is true. With the limited daylight, I tend to run more in my neighborhood, which is made up of a ton of cul de sacs. I run on the left side of the street, but I alternate which direction I turn at the end of each cul de sac.0 -
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
11/11 2 miles - 73.7 << easy shake out run
11/12 14.1 miles - 87.8 << HHM + 1 mi warmup
11/13 REST DAY
11/14 4 miles - 91.8 << easy recovery
11/15 7.3 miles - 99.1
11/16 4 miles - 103.1
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 << 1:35:55 2 in AG & 25 OA
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
11/11: No running per Doc
11/12: No running per Doc
11/13: No running per Doc
11/14: No running per Doc
11/15: No running per Doc
11/16: 4 miles
My Total/November: 24.75 miles
Mike's Total: 9 miles
I'm back! Felt so good to run today that I just kept on going. I stopped at 4 miles, which was probably a good idea, though I really kind of wanted to go for 5. Dragging myself out of bed this morning was not fun, but I am so glad I did. No issues with the lungs so I think I may be out of the woods there now. I am not sure if I am going to be able to hit my goal for the month with 7 unplanned off days, but I am going to give it a try anyway.
I missed a ton of posts over the last two days. I'll admit, I just skimmed 'em.
Have a great day everyone!
Upcoming Race:
12/3 Snowball Run 5K, Kingwood TX
AND...my ticker won't update again.
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November running
11/01: day off
11/02: 1.93
11/03: day off
11/04: 1.97
11/05: day off
11/06: day off
11/07: day off
11/08: 2.16
11/09: day off
11/10: 1.57
11/11: day off
11/12: 1.52
11/13: day off
11/14: 1.49
11/15: day off
11/16: 1.69
11/17: day off
Total: 12.33
Miles Left to go: 17.672 -
I gotta say, some of you have some beautiful running locations. Kudos to you all.2
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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
11/07 .. Rest
11/08 .. 07.0 .. 27.5
11/09 .. Rest
11/10 .. Rest
11/11 .. 04.9 .. 32.4
11/12 .. 10.3 .. 42.7
11/13 .. Rest
11/14 .. 01.5 .. 44.2
11/15 .. 05.2 .. 49.4
Went out to run in the evening yesterday. Felt very tired overall. Probably because I tried to run a fast mile the day before...
I have a question about running at conversational pace uphill: I have a lot of slopes in the neighborhood, is it better to walk uphill if I can't run slow enough to keep it at conversational? My guess is that walking maybe better for overall endurance. But I also wonder what is best for getting better in running those hills. I think my uphill runs are particularly terrible in the sense that I need to slow way down to feel the same comfort level as running relatively flat roads, sometimes up to 4 min/mile slower (15 min/mile vs 11 min/mile). It is particularly obvious when running in groups, people who may run flats around my pace can run uphill without showing as much discomfort faster...
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mom3over40 wrote: »
I have a question about running at conversational pace uphill: I have a lot of slopes in the neighborhood, is it better to walk uphill if I can't run slow enough to keep it at conversational? My guess is that walking maybe better for overall endurance. But I also wonder what is best for getting better in running those hills. I think my uphill runs are particularly terrible in the sense that I need to slow way down to feel the same comfort level as running relatively flat roads, sometimes up to 4 min/mile slower (15 min/mile vs 11 min/mile). It is particularly obvious when running in groups, people who may run flats around my pace can run uphill without showing as much discomfort faster...
Disclaimer: This answer is based purely on opinion and may be in conflict with what others may tell you. I do not walk up hills. I may slow my pace, but my heart rate is always elevated versus running on flat ground. I figure that the downhill portions of the run will tend to even things out. Even though I routinely run some hilly terrain on my slow runs, I tend to look at it as a bit of low intensity interval training. Some people say that hills are speed work in disguise. As long as you are not doing what amounts to heavy hill repeats, I really don't see the problem. I try to avoid them if I need a true recovery day though. Otherwise, I just embrace the hills. As you eluded to in your post, it's really the best way to get better at running them.4 -
Oops, forgot to check in over the past week. I'm not even going to attempt to catch up on posts. Hope all is well for everyone!
I ran 3.16 miles last night with friends. It felt slightly hard, but really good. The weather here has been PERFECT for running, though rumor is that it will be changing this weekend.
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Oops, forgot to check in over the past week. I'm not even going to attempt to catch up on posts. Hope all is well for everyone!
I ran 3.16 miles last night with friends. It felt slightly hard, but really good. The weather here has been PERFECT for running, though rumor is that it will be changing this weekend.
Forecast says I'll get 5-8 inches of snow on Friday. That will make my planned 10 miler on Saturday more interesting.0 -
MNLittleFinn wrote: »Oops, forgot to check in over the past week. I'm not even going to attempt to catch up on posts. Hope all is well for everyone!
I ran 3.16 miles last night with friends. It felt slightly hard, but really good. The weather here has been PERFECT for running, though rumor is that it will be changing this weekend.
Forecast says I'll get 5-8 inches of snow on Friday. That will make my planned 10 miler on Saturday more interesting.
We are currently hanging out at 81 degrees. 80-freakin-1. LOL Supposed to finally drop slightly below the freezing mark this Fri/Sat! I feel like I'm hung up in a time loop with our weather here.0 -
@5512bf @Stoshew71 and @MobyCarp thank you for the advice. The track doesn't have posted protocols. It's not super busy and often times I'm the only one there. I'll switch around my direction when possible2
This discussion has been closed.
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