November 2016 Running Challenge
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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
11/11/2016: 2.5 Mi Total, 2.00 Mi Running - Quick and easy to get home fast, did not think I would get to this today
2.0 Mi Straight with Warm-up and Cooldown
Distance Left: 17.75 Mi2 -
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
11/10 – 2.04 easy
11/11 – rest day
November total to date – 19.37
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 – Came to check in today, and found that I never posted what I wrote yesterday:
Went to the club practice and just did the warmup. I wasn't as beat up after 2 miles as I had been on Tuesday, but held it to 2 on the general principle that this was my third day in a row running and I'm not totally healthy yet. On the bright side, when I just ran by feel this evening the pace came out to an average of 8:20. So at least I'm getting back to a normal easy pace, even if my leg won't tolerate it for as long as I'd like.
The plan is a rest day tomorrow. I feel pretty good right now, and I'm pretty sure I'll feel good enough to run tomorrow; but I have an injury that is related to doing too much. So I'll take the rest day, and see how much improvement there is on Saturday.
Felt great today. Could have run a couple miles, easy. I honored the rest day, though I did make time to walk a few miles just to get my steps in. When I can't run real distances, I need to be sure I walk enough to not gain weight. Either that, or cut what I eat even more.
The plan for tomorrow is to try for a new long distance since the Achilles diagnosis, maybe about 6K. Yes, it still feels weird to say "long distance" in conjunction with something that will take less than an hour, won't require in-run fueling, and might not even require me to carry water. But that's where I am right now.
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 10, 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)2 -
RunRachelleRun wrote: »@girlinahat When I started, I had to run at 3 mph on the treadmill to keep my heart in the aerobic zone. I am still slow, around 4.3 mph, but it is progress.
Ah thank you. What worries me most is how to make walking look different for running. I'm ignoring heart rate for now - as heart rate goes to zone 2 the minute I do anything, let's just take it with a pinch of salt for now.
Gym again tonight, warm up for StrongLifts.1 -
01 November – 10.3 km
03 November – 10 km
5 November – 5.1 km parkrun
8 November – 7.3 km
9 November – 3.1 km
10 November – 11 km
12 November – 7.6 km including parkrun
Goal: 200 km
Total: 54.4 km
Ran parkrun this morning as "responsible adult" for a workmate's 9 year old, Charlie.
He started out slow, then did a burst of speed and overtook someone at 2km, then did another sprint at the end. I like his way of running!
Passed 1,500 km for the year today. My goal was 1,000. This time last year, I couldn't run 5 km without stopping.6 -
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
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
I did a couple of miles early this morning as a shake out run before my 1/2 tomorrow morning.
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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.
November 9th....6 miles outdoors.
November 11th....4.54 miles, rolling hills at max heart rate of 81%. Only 4 hours of sleep after working all night. May be my last run for the week due to family coming to Indiana, then busy work week afterward.
Total for the month....32.58 miles
Goal.....80 miles.
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Good luck at the HM tomorrow @Stoshew71!!1
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kristinegift wrote: »Good luck at the HM tomorrow @Stoshew71!!
Thanks @kristinegift I hope your ankle is good to go.0 -
New MFP Blog about Coping with Injuries.
http://blog.myfitnesspal.com/the-beginners-guide-to-coping-with-running-and-walking-injuries/2 -
Braved the rain for a long run this morning, and increased my longest distance to 18k, (~11 miles). Was very wet so stuck to the roads today for better footing and to get used to doing longer stints on hard surfaces. Run itself was good, although seemed to seize up about halfway through - hip flexors just felt tight and struggled to keep my pace. Stopped soon after for about 2 minutes (to buy some more water) and felt fine again after that, so not entirely sure what that was about. Have made sure to stretch them properly afterwards though.
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.2 -
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
Chilly one this morning! 30F to start and 39F to finish. Did a 5 mile loop with my running group, then 1.5 with a friend (then she cut out to get in 8 for the day) and I finished the loop up solo. It took about 6 miles, but the ankle/shin felt fine by the end of the run. I guess I just needed a longer run to convince the phantom pains to go away Here's to hoping the next 8 days are taper madness phantom pain free!
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- 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
Total: 75.8/150
Today's run earned me an Embrace the Suck T-shirt. It was 28 degrees when I started, with a steadh 12-15mph SW wind. This lovely fact meant that for 5 out of the first 6 miles I was fighting the wind. This TOTALLY sapped my energy and got my HR up where I DID NOT want it.
There was a lot of walking on this "run" and still ended up with 154 average HR, despite running 11:00/mile average.
I have a feeling today's difficulty was the result of having run 30 miles already this week. This will, however, be something of a new normal for me. Next week is another 40 mile week, Thanksgiving is a cutback, then I bump up to 42 miles the week after.
On the bright side my !'m at 100.6% of my goal mileage for the year, so that's good.2 -
50.07% of goal
01-Nov: 7.90 miles
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
10-Nov: 4.08 miles
11-Nov: 7.40 miles
12-Nov: 9.54 miles
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:
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 -
nice run @9voice91
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juliet3455 wrote: »New MFP Blog about Coping with Injuries.
http://blog.myfitnesspal.com/the-beginners-guide-to-coping-with-running-and-walking-injuries/
Coffee, pie, and peanut/pecan brittle also help one cope.6 -
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
Today - still have a cold, but felt okay to go out for my group long run this morning. It was chilly out there, around 31 degrees. Kind of helped clear out the head and lungs. This was my longest long run in over a month, since my half marathon, so it felt good to accomplish that. I had a nice time chit-chatting with people I hadn't seen in a while and then some new people so the time went fast. I'm at 45% of my goal miles for the month, so that seems about right on track. I'll just need to focus to keep it up over the holiday week while traveling.
Have a good running weekend, everyone. Stay warm out there!
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Nice running @katharmonic those runs really do clear things out.0
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I got a PR in my HM this morning. 1:35:55 which is also 25 OA and 2nd in my AG. I was hoping to get in a few more seconds sooner but I will take it. Time for a nap.15
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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
11/10: 4 miles
11/11: 5 miles
11/12: 9 miles
TOTAL: 48/70
Beautiful day made for a great run! 9 miles in 1:29:17 (9:56 pace) today on the trail. Goal was 10-10:05 pace and no walking. Also was aiming for 7-8 miles, which I was going to let myself determine around the turnaround point. I was feeling so good that I went a 1/2 mile further to turn around at 4.5 miles to make it a 9 miler. I was a little overzealous the first half and was throwing out splits between 9:40-9:55, so when I decided to make my run a little longer I also made myself slow it way down. My right knee started hurting around halfway too as well as my left calf was pretty tight from overcompensating for the right leg. The slower pace helped loosen the left calf and kept the knee pain to a minimum.
I'm starting to feel really happy with how I'm progressing but I'm trying not to get too eager and do too much too quickly for fear of injuring myself. During my run, I was thinking back to this past spring (when I ran my last HM) and that I could have run the same run I ran today at the same pace but not with the amount of ease and definitely not without walking.
On a funny note, I got a few funny/weird looks in regards to my shirt today until I realized I chose to wear my Baltimore Marathon shirt on the day the Buckeyes are playing Maryland. For those of you who aren't aware, central Ohio is Buckeye Nation and EVERYONE is a Buckeye fan (myself included). Funny thing is, when I grabbed this shirt out of the drawer this morning I chose the red one over the purple since it was game day, not even thinking that it had the flag of our opponent on it, haha. For the record, I am originally from Baltimore and have family that went to Maryland but my alma mater is Ohio State.
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