November 2016 Running Challenge
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@RespectTheKitty
I struggle with lack of desire to run when I don't have a goal race on the schedule. Right now I don't have a problem running during the week but the weekends are a struggle. I'd rather relax, but to a degree thats been earned for the 8+ months I did getting ready for my goal race. I think taking a break for a month or two isn't a problem, and can renew your desire to get back to work. I took a solid 12 weeks off last year after my marathon in October. I think total I ran less than 100 miles during that period of time, came back in February with a new attitude and crushed out nearly 2000 miles from that point until now. The down time allows you to recover from nagging injuries and little aches and pains as well. If gaining weight is an issue, and it's a big issue with me, try adding in some strength and cross training to keep calorie burning engine going.2 -
My goal is 30 miles this month. 10.64 so far, only 19 plus to go.
I will be starting my 4th Holiday Streak on Thanksgiving. Looking for encouragement and support, and I also give the same.
http://community.myfitnesspal.com/en/group/117056-2017-holiday-streak
Not sure how to do the ticker... yet... but.....
1 0
2 1.93
3
4 1.97
5
6
7
8 2.16
9
10 1.57
11
12 1.52
13
14 1.49
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suzysassafrass wrote: »I'm brand new to running and just started over again with tracking my food, but I want to do this! I'm going for 25 miles.
I'm with you... I'm gonig for 30. Also I'll be doing a holiday streak starting Thanksgiving.... you should try it.
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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
Today's run - got home a bit early from work so started out still light but ended in the dark. Inadvertently took a route that was bit hillier than I remembered, so got a bit more of a workout than I intended. Stella is becoming a great runner and rarely crosses in front these days. Unless there's a squirrel and then all bets are off. And there are a lot of squirrels.
My cold seems to be settling more in my lungs/chest so I felt a little worse today at work, but okay during the run. Hopefully it's working it's way out and not settling in for something worse. I'm ready to take more rest if so, as I had a couple of bad cases of bronchitis last year and don't want to repeat that.
Welcome to some new folks!
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Kind of excited about tomorrow. I have 30 minutes at threshold HR I'm the middle of my 60 minute ~6 mile run2
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November walking miles
Hey, anyone streakin' this year? I think I'm gonna try again.
@Elise4270 As in running down the road naked like Will Ferrell did in Old School? LOL2 -
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
11/13: 4 miles
11/14: 4 miles
TOTAL: 56/70
4 miles of speed work in 37 flat on the trail, though I did a small recovery walk halfway so tack on a minute. Intervals of ~8:50/9 pace first half of each mile and slower recovery pace to aim for overall mile pace of 9:15. It was a beautiful evening to run on the trail and the lake near my car looked so pretty that I went back to take a few pictures. I'm really enjoying the true autumn season we're getting...winter can hold off as far as I'm concerned!
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It has been a week since I have posted and I am more than 10 pages behind... It looks like lots of running and racing has been going on!! Congratulations to all who raced this last weekend or just got out there for a run!
After having a couple of days off to go to the Wine Country it is even crazier at work. I got up super early to go for a quick run (literally) this morning, made it a tempo run with negative splits! I was still late for a meeting and had to call on my way home during my cool down, but it was great motivation to run fast
Over the weekend I managed to get in one good run while in Napa. My longest run since the Achilles injury. I was planning to run a street loop and ended up finding a designated 'open space' with lots of trails so I took a chance and it was fantastic. I will post a couple of pics here in a bit.
Date........Miles.....Total
11/01......0.00......0.00 - + Strength Training
11/02......4.66......4.66
11/03......0.00......4.66 - + Strength Training and Rally Obedience (2 classes!)
11/04......4.29......8.95
11/05......0.00......8.95 - Agility Trial
11/06......0.00......8.95 - Agility Trial
11/07......4.23....13.18 - + Agility class
11/08......3.00....16.18 - + Strength Training
11/09......4.41....20.59
11/10......0.00....20.59 - to Napa
11/11......0.00....20.59 - Wine
11/12......5.02....25.61 - Wine country run + Wine
11/13......0.00....25.61 - Back to reality
11/14......3.67....29.28 - + Agility class
My completed and upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!) - CANCELED!!
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon2 -
BeeerRunner wrote: »November walking miles
Hey, anyone streakin' this year? I think I'm gonna try again.
@Elise4270 As in running down the road naked like Will Ferrell did in Old School? LOL
Of course!
But the Runner's World running challenge from Turkey day (US) to the new year's would also be accepted.
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BeeerRunner wrote: »November walking miles
Hey, anyone streakin' this year? I think I'm gonna try again.
@Elise4270 As in running down the road naked like Will Ferrell did in Old School? LOL
@BeeerRunner - Hahahaha! @Elise4270 - We will need pictures for proof of this!!1 -
BeeerRunner wrote: »November walking miles
Hey, anyone streakin' this year? I think I'm gonna try again.
@Elise4270 As in running down the road naked like Will Ferrell did in Old School? LOL
@BeeerRunner - Hahahaha! @Elise4270 - We will need pictures for proof of this!!
Possible.... I'm not promising a frontal selfies, maybe an over the shoulder rearie.4 -
November running
11/01: day off
11/02: day off
11/03: 3.5
11/04: day off
11/05: 4.25
11/06: day off
11/07: 3.5
11/08: day off
11/09: 3.5
11/10: day off
11/11: day off ugh!
11/12: 4.25
11/13: 3.5
11/14: day off
Total: 22.51 -
Was slacking, but went out today and got 4 more miles for the month.
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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
11/14/2016: 4.5 Mi Total, 3.00 Mi Running
Distance Left: 14.75 Mi1 -
I think I'd wait for the summer streak if you're gonna streak while streaking
@Elise4270 I have actually been thinking about doing the RW streak
I may be crazy even considering it. 2 -
greenolivetree wrote: »I think I'd wait for the summer streak if you're gonna streak while streaking
@Elise4270 I have actually been thinking about doing the RW streak I may be crazy even considering it.
What? No no no, It's 56°F out now at 8pm, plenty warm... Still 75-80+ for the high... Definitely do-able. Especially if I find a Santa hat. I just need an accomplice, or two. You my streakin' partner?3 -
Went for a very slow Base Building/Confidence Restoring/Injury Free
10km Jaunt along the Riverbank Trails.
10km @ 1:12:37 = 7:13/km. Considering my PB is 5:29/km at 10km. Reverting back to my Pre HM Training routine of only 2 long runs ( 10km - 20km range ) per month. The rest will all be 5 to 10km. Will try to add back some speed work in December.
The timing was perfect as I caught the Sunset with Shimmering Silver and Red Reflections in the river.
Then the Super Moon rose on the opposite horizon so a whole new palette of colors. 3C ~ 38F
Met up with one of the other Club member's 3 times as we were running opposite routes on the same trail.
We must have stopped for a minute every time we met just to enjoy the light show in the sky and on the river.
November Running 140km Goal 160km Stretch
11/01 –00.0 km – 0.0 – 140.0 km – YTD 1071.0 km
11/02–9.5 km – 9.5 – 130.5 km – YTD 1080.5 km
11/05–26.0 km –35.5 – XXX.x km – YTD YYYY.y km
11/12–12.0 km –47.5 – 92.5 km – YTD 1117.5 km
11/13–5.0 km –52.5 – 87.5 km – YTD 1122.5 km
11/14–10.0 km –62.5 – 77.5 km – YTD 1132.5 km
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Finally found out what was causing my posts to be Held for Approval - I had One Thousand Eighty in my YTD km field on Nov 5 and that is one of the magic spam bot numbers. So I have added a phantom 0.5 km to get me past the SpamBot Hump. Now just to wait for my Nov 14 Run Post to get approved.2
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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
11/9 – 3.10 easy
11/10 – 2.04 easy
11/11 – rest day
11/12 – 3.70 easy
11/13 – 3.64 easy
11/14 – 3.05 easy
November total to date – 29.76
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 – Missed posting here yesterday. I went out with the idea of running a little shorter than Saturday, but saw I was at 29 minutes just before my driveway so I kept running to 30 minutes. That got me the 3.64 miles yesterday.
Today was planned as a rest day. Then Fleet Feet organized a Super Moon run for this evening, at the location where they have short recreational runs. So I went to run 3 miles again today. The route was an out and back on the Erie Canal Trail. The Super Moon was hiding behind clouds, so the trail was *dark*. No problem, I had both a headlight and a handheld. That was enough to clearly see a patch of trail in front of me. Add in the fact that this is a very non-technical trail, and I've run this stretch several times in daylight, and there was no problem.
As expected, at an 8:36 average pace I was the fastest runner out for this one. I got to see a variety of lighting strategies on my way back. Observations: The handheld helps you see the footing better, but the headlamp is better for being seen. Too strong a headlamp pointed too high could blind oncoming drivers. Runners with lights on their chests look like the headless horseman in the dark. Runners without lights are well advised to run in a group that has runners with lights. Reflective stuff is good, but lights are better.
After looking at the HR from yesterday's run, I played around in the Garmin Connect app. Found that I could change the HR zone settings to be based on HR reserve (a.k.a. the Karvonnen method) instead of pure percentage. Garmin has my max HR as 185, which gave me:
Zone 1: 92-110
Zone 2: 111-128
Zone 3: 129-147
Zone 4: 148-165
Zone 5: 166+
I had not been convinced those were good zone numbers for me, since my easy runs tended to hang out between 126 and 135, edging into Zone 3. But they didn't feel hard. MP (by pace calculation from race results) tended to be HR in the low 140s. Lactate threshold (again calculated from race results) tended to be in the low 150s. So when I reset the zones to the Karvonned method, using 45 as my resting HR, they come out as:
Zone 1: 115-128
Zone 2: 129-142
Zone 3: 143-156
Zone 4: 157-170
Zone 5: 171+
That makes more sense to me. Below 128 feels really easy. HR in the 130s feels pretty easy. It would put MP high in Zone 2 to low in Zone 3, and put T pace high in Zone 3. Looking at race results, I max out in the mid 160s for a well run fast race; I think I'd be in trouble above 170.
So I looked at today's results, and Time in Zones still used the old zones. Bummer. Went onto Garmin Connect on the web. There, it showed 3 different sets of zones for "Secondary," Running, and Cycling. It says I had added custom zones that will be used for other types of training. WTF? That sounds like Microsoft, deliberately picking the most user-hostile way of changing things. So I reset the zones for running and cycling to the Karvonnen method there. This did not change history. I'll find out after tomorrow's run whether it took for going forward.
Anyway, the whole dance with looking at zones was prompted by some of the HR discussion here and seeing higher HR numbers on easy runs than I had seen on similar runs at similar pace on similar terrain when totally healthy. I train by pace rather than by HR, mostly because I don't really understand what my HR is telling me. But if I keep looking at it, I might gain enough understanding to use it as a tool some time in the future.
I think I've turned a corner on recovery from Achilles tendonitis. Today marks the first time I've run over 3 miles, 3 days in a row, since before the Rochester Marathon. The recovering leg still isn't right, but it feels just about normal for the first mile or so. And the recovery after 3 miles was reasonably quick today. The plan for tomorrow is a 2 mile warmup, see how I feel, and hopefully do some very light speed work after that. I'll see what Coach recommends.
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)
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greenolivetree wrote: »I think I'd wait for the summer streak if you're gonna streak while streaking
@Elise4270 I have actually been thinking about doing the RW streak I may be crazy even considering it.
What? No no no, It's 56°F out now at 8pm, plenty warm... Still 75-80+ for the high... Definitely do-able. Especially if I find a Santa hat. I just need an accomplice, or two. You my streakin' partner?
I dunno.....I have a Sheriff's Deputy that lives on my street
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