November 2016 Running Challenge

07KatieP13

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

07KatieP13

@k80flec We're just done the same day!

k80flec

@07KatieP13 - hope day two went well for you. It was pretty dire here in the NW, running in sleet!!

Orphia

My New Balance MFP Monthly Running Challenge T-shirt arrived!




So did my October 100 Mile Challenge bling!



Woo Yay Hooplah!

girlinahat

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.

girlinahat

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!!

MNLittleFinn

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.

dkabambe

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 fast

garygse

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 / 100

TattooedDolphinGirl78

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.

MNLittleFinn

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.

Stoshew71

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

Ericsmi

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

greenolivetree

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.

TattooedDolphinGirl78

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!

greenolivetree

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!

skippygirlsmom

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

Stoshew71

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.

Elise4270

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!

TattooedDolphinGirl78

Thanks guys!!! I'll be back at it in January. For now, it will be walking as I get better.