November 2016 Running Challenge
Replies
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Well, I’ve been MIA on here lately, but I’ve been running again, and the hamstring is doing great. Other than running, I’ve been super busy. I accepted a new job, which I start next week Monday!! YAY! It’s with a competitor, so my current employer decided I didn’t need to show up anymore in case I might steal some secret stuff, but they would still pay me through my resignation period. Double YAY!
I went home to Wisconsin for Thanksgiving. It was so much fun seeing all my family and friends I could pack in. One of my friends that I’ve known since I was 16 got us tickets that were 2nd row on the floor to the Bucks / Golden State Warriors game. Let me tell you…that’s the way to watch a basketball game!!
Now, I’m back in Texas with 5 extra pounds and 12 days until my next half marathon.
I loved seeing all the Turkey Trot pics!! @7Lenny7 Your daughter is a beauty. @lporter229 How much fun to run with your niece. I’m sure she enjoyed your company!!
@kristinegift Best wishes on your lifting program. One of my MFP friends has started a few months ago, and it’s amazing how much her body is changing.
@greenolivetree I tried playing guitar years ago. I’m terrible. I think it was hard not knowing where the notes were compared to piano. Lol!
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MNLittleFinn wrote: »So, tomorrow is HIIT day, which means a 3 mile run, then a hit routine, 8 exercises (20 seconds work, 10 seconds rest) X8 1 minute break between exercises. I'm planning on doing my HIIT at the gym. Do I do my run at home, then drive to the gym, or drive over, then run and do HIIT right after? LOL...the silly questions I think of.
run to the gym.2 -
girlinahat wrote: »greenolivetree wrote: »Okay, let's take a vote. If 10 people vote yes, @elise4270 has to create a youtube channel and post regular updates of her violin endeavor :-D
okay, no. the idea of listening to someone LEARNING an instrument that has the potential to sound like a cat on heat? na, no way.
But @elise4270 would turn this into a total comedy routine :-D
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girlinahat wrote: »MNLittleFinn wrote: »So, tomorrow is HIIT day, which means a 3 mile run, then a hit routine, 8 exercises (20 seconds work, 10 seconds rest) X8 1 minute break between exercises. I'm planning on doing my HIIT at the gym. Do I do my run at home, then drive to the gym, or drive over, then run and do HIIT right after? LOL...the silly questions I think of.
run to the gym.
LOL, it's 11 miles each way. Not ready for a 22 miler wrapped around a HIIT routine, otherwise I would.0 -
greenolivetree wrote: »
@midwesterner85 I recently linked my Garmin to smashrun.com (it's not a phone app but a free website) and one thing I like on there is it breaks each mile into a bar graph of 10ths! So you can really break down your speed and see what's going on throughout the mile, better than a line graph in my opinion.
Interesting. I might check this out. With my old Garmin 305 - 8 or so years ago - I changed the default lap setting to a 1/4 mile for just this reason. Also, on the go, it was helpful to see average pace in the current lap on the main display as average pace over the current quarter mile was more reliable than the actual current pace readout (which was seemingly subject to a gazillion variables).
I use a 225 now and don't even know if this is still an option.0 -
midwesterner85 wrote: »girlinahat wrote: »midwesterner85 wrote: »
I would share the Garmin log if I can figure out a way to hide the map... as that would give out more personal information than I want to share (basically would give away where I live).
I sync my tomtom with Strava which has an option for hiding addresses - so it hides anywhere within a half mile radius of my house. Does the Garmin have an option for that?
I just created a Strava account and synced with Garmin. It doesn't look like this activity is coming over... possibly because it was created before I had a Strava account?
None of my activities prior to having my Strava account were imported.0 -
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
11/17: 4 miles
11/18: 4 miles
11/19: 4 miles
11/20: 5 miles
11/21: 5 miles
11/22: 5 miles
11/23: Rest Day
11/24: 5 miles (m)
11/25: 5 miles
11/26: 3.15 Miles (m)
11/27: 5.1 miles
11/28: 2 miles (treadmill)
11/29: 3 miles
My Total/November: 75 miles
Mike's Total: 17.15 miles
So, hit my monthly goal today. With all of those days off in the middle, I wasn't sure I was going to be able to hit it. Missed checking in yesterday, though I did put in 2 miles on the treadmill. It's funny, several years back when I was running I actually preferred the treadmill to running outdoors. Now, I am the complete opposite. Honestly, I only did two miles because I was bored out of my skull. On top of that, I am not sure that the treadmill is calibrated correctly. It sure seems like I am running a lot harder even though it says I am going slower. I have checked my outdoors distance with multiple mapping and gps programs, so I know that it is correct. I'm pretty sure the treadmill is off and I probably ran more than 2 miles yesterday.
This morning's run was very foggy but the temp was good in the mid 60s. I actually enjoyed the weather. Had to cut the run short to get back early and get some work done for a client this morning. The sunrise is starting to creep later again, too, which is going to make it harder to get 5 miles in on the trails since it is still dark past 6:30 or so now. I am going to have to map out a street path for the first mile plus to get me through the winter.
Upcoming Races:
12/3 Snowball Run 5K, Kingwood TX
1/22 Choco Loco 10K, Houston, TX
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lporter229 wrote: »midwesterner85 wrote: »girlinahat wrote: »midwesterner85 wrote: »
I would share the Garmin log if I can figure out a way to hide the map... as that would give out more personal information than I want to share (basically would give away where I live).
I sync my tomtom with Strava which has an option for hiding addresses - so it hides anywhere within a half mile radius of my house. Does the Garmin have an option for that?
I just created a Strava account and synced with Garmin. It doesn't look like this activity is coming over... possibly because it was created before I had a Strava account?
None of my activities prior to having my Strava account were imported.
When I synced Strava and Garmin, my phone dinged for hours bringing over so much data. I'm not sure what I clicked to cause that.
@BeeerRunner I like that the piano has 1 key for each note in each octave and you can invert the chords to make it sound different. Guitar definitely confuses me. I think I'd rather play classical guitar....1 -
jodilynnsanders5104 wrote: »Hi everyone...I haven't posted since the beginning of the month. I ran my half marathon (first) in early November and have been plagued with IT Band issues since then, making both knees to painful to run. In physio/massage/accupunture 3x per week right now. I have missed tracking with the group, but was feeling down about not running. On the upside I have incorporated swimming into my routine to try and keep my fitness up while I recuperate.
Hoping to get healthy enough to start running in December....fingers crossed.
Good luck! Just come back slowly
@lissadecker Congrats on 75 miles!
@skippygirlsmom This has to be a tough season of life for you right now. It's great that you are getting a little running in, even if you aren't back to your normal mileage. And I agree, weird to do the necklace for guys!1 -
Hi all
TARGET: 140k
My effort:
1/1: 7.4k
11/3: 6.3k
11/4: 6.1k
11/5: 18k
11/7: 10k
11/8: 3k
11:9: 2k
11/10: 9.5k
11/11: 2k
11/12: 9.2k
11/14: 3.2
11/15: 10.4k
11/17: 8.8k
11/18: 2.1k
11/19: Rest
11/20: 21.2k
11/22: 8.3k
11/23: 2.5
11/24: 6k
11/26: 6k
11/27: 21.2k
11/29: 2.5k
Up until now: 165.7k
Left:-25.7k
Take care everyone!3 -
@MNLittleFinn Congrats on meeting your November goal, and for your PR! Props for running on the treadmill, but I'd take 40* and rain over the treadmill any day!
@7lenny7 Thanks for the detailed comparison between your Fitbit and the Vivosmart. If I do upgrade, I would be looking at the Vivosmart HR+ so that I could replace both my Fitbit and my Soleus GPS watch with just one device. Right now I wear a device on each wrist and find it annoying.
@louubelle16 Congrats on finishing your Masters!
@Shanaber I hope you feel better soon and it's nothing serious.
Congrats to Skip on her A/G Award!!
And, all of the talk about donuts must be what made me cave and buy one at the gas station this morning.
Last night, I did a kickboxing-type workout DVD and can sure feel it in my upper back, shoulders, and arms today. I plan to run on the treadmill tonight since I won't get home until after 7:30 or so, from a birthday party. I will not hit my November goal, but I'm okay with that since miles will be ramping up from here on out!
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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 Jenks 5k walk/run
6,7,8--- Nada, pt, Nada
9---4.7
10---4.77
12---3.0
14---4.45
15---4.4, 0.1x2
16---4, pt, 0.1x3
17--- 5.16 walk
18---3.71, 0.1x1
19,20,21---nada, skiped PT, nada
22---3.60, 0.1x1
23---4.20 0.2x3
24---1.11 walk
25---5.05, 0.2x5
26---3.85
27---0.1
28---3.90
29---3.96, 0.1x3
30--- PT/travel
75.23/50+
That'll be it for the month. Only slightly better than last month with 74.6 miles/31 days. Although, this month I did add a little bit of running. And I did find that my phone tracker was overestimating. Slow progress
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01/11 3 miles - lovely bright morning, long may it last
02/11 3 miles
03/11 3 miles
11/11 3 miles - I've missed a whole week! I caught a heavy cold in my chest where I could hardly get a sentence out without coughing never mind trying to run. It was totally self inflicted as I didn't dress properly for the huge drop in temperature when running the week before. Plus I was mental busy workwise so could read the posts I did see @5BeautifulDays is back so Welcome Back!
27/11 3.5 miles - 1st run in over 2 weeks, too busy with work, I need to manage my time better cos its the same every year.
28/11 3 miles - a bit sluggish as I ate my dinner before run. I've had good day today, started this morning with a full back massage as my shoulders and neck very really tight and stiff, did a little bit of work and then ordered a new pair of Brooks Adrenaline's online.
29/11 3 miles- that's second evening running in the dark. It felt very peaceful and relaxing as there was no wind or rain.
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greenolivetree wrote: »girlinahat wrote: »greenolivetree wrote: »Okay, let's take a vote. If 10 people vote yes, @elise4270 has to create a youtube channel and post regular updates of her violin endeavor :-D
okay, no. the idea of listening to someone LEARNING an instrument that has the potential to sound like a cat on heat? na, no way.
But @elise4270 would turn this into a total comedy routine :-D
I see @greenolivetree is the only one that truly knows me here...
I do plan on a video diary. Not sure I'd want to share it before the 2 year mark, unless I tap into an inner toddler/ prodigy (@RunRachelleRun
)! I've been whispering prayers to my hands and ears. Feel free to get on in on that.
This gal has had phenomenal results in 2 years. Have a listen. All my hopes and dreams in a short video.
https://youtu.be/DaugRxMz7tw
ETA @7lenny7 , I also used the pimslur method. It made learning very easy.5 -
greenolivetree wrote: »girlinahat wrote: »greenolivetree wrote: »Okay, let's take a vote. If 10 people vote yes, @elise4270 has to create a youtube channel and post regular updates of her violin endeavor :-D
okay, no. the idea of listening to someone LEARNING an instrument that has the potential to sound like a cat on heat? na, no way.
But @elise4270 would turn this into a total comedy routine :-D
@greenolivetree - I vote yes! Especially if the videos include @Elise4270's cat reacting to the her playing
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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
11/15/16 :::: 5.6 :::: 45.1
11/16/16 :::: 2.7 :::: 47.9
11/17/16 :::: 0.0 :::: 47.9
11/18/16 :::: 2.2 :::: 50.0
11/19/16 :::: 7.3 :::: 57.3
11/20/16 :::: 3.0 :::: 60.3
11/21/16 :::: 2.6 :::: 62.9
11/22/16 :::: 0.0 :::: 62.9
11/23/16 :::: 5.7 :::: 68.6
11/24/16 :::: 3.1 :::: 71.7
11/25/16 :::: 3.4 :::: 75.1
11/26/16 :::: 7.3 :::: 82.4
11/27/16 :::: 3.4 :::: 85.7
11/28/16 :::: 3.0 :::: 88.7
11/29/16 :::: 2.6 :::: 91.3
Run with Stella this afternoon brings me to over my secondary goal of 90 miles! If I can get 2.4 more miles this month, it will bring this up to my 3rd highest monthly run total since I started tracking last November. I'm due for a rest day though so we'll see how it feels.
@Elise4270 - Wow to that video!!! Amazing for two years. And that electric violin is seriously cool. I feel like I'd be stuck at about her 3 month stage. Oh, and thanks for the warning not to wait until I'm 46 - but that ship has sailed 2 -
greenolivetree wrote: »girlinahat wrote: »greenolivetree wrote: »Okay, let's take a vote. If 10 people vote yes, @elise4270 has to create a youtube channel and post regular updates of her violin endeavor :-D
okay, no. the idea of listening to someone LEARNING an instrument that has the potential to sound like a cat on heat? na, no way.
But @elise4270 would turn this into a total comedy routine :-D
@greenolivetree - I vote yes! Especially if the videos include @Elise4270's cat reacting to the her playing
I've been watching tutorials for the last 2 days. They don't seem to care. I'd probably have to put a feather on the bow for some action. lol!
DH will be the problem, he said I have to practice in the shed. I'm doing no such thing. I'm not opposed to sitting in the dirt with the cats though. I'll write a meow meow dirt baby song, ode to a dirty *kitten*
(a layer of jokes there, you're welcome).
My son will be off to the army in January, so he'll be spared. My daughter may up and get a job to get away. Hey, this could really pay off! 7 -
katharmonic wrote: »
@Elise4270 - Wow to that video!!! Amazing for two years. And that electric violin is seriously cool. I feel like I'd be stuck at about her 3 month stage. Oh, and thanks for the warning not to wait until I'm 46 - but that ship has sailed
Get out! Wow, girl you sure don't look it! I know your reflexes are good, with all that silly running business you do! Bet you could manage an instrument.
Eta, I mean really? Am I the only one that thought she was 26 from the profile pic?
I loved the electric violin too. Very surprised ho nice it sounded. Seems early on she had a out of tune or poor quality instrument. Personally, I went for the warmer deeper sounds. Haha! Do I sound seasoned yet?3 -
@Elise4270 - I love that you are learning to play the violin! I have always wanted to buy a cello and learn how to play it. But I value my marriage, so I have not yet bit the bullet on that one.
@katharmonic - I have to agree with Elise. Over 46? No way!
So today is supposed to be the day that I start my "official" training schedule for Boston. I was going to do my run this morning after walking the dog, but my stomach was feeling a bit queezy, so I decided to postpone it until this evening. As the day has progressed, it has been feeling worse and worse and I feel like I could vomit any second. This might end up being an unscheduled rest day. Great way to kick off the training, huh? Hope this is not a sign of things to come.2 -
katharmonic wrote: »
@Elise4270 - Wow to that video!!! Amazing for two years. And that electric violin is seriously cool. I feel like I'd be stuck at about her 3 month stage. Oh, and thanks for the warning not to wait until I'm 46 - but that ship has sailed
Get out! Wow, girl you sure don't look it! I know your reflexes are good, with all that silly running business you do! Bet you could manage an instrument.
Eta, I mean really? Am I the only one that thought she was 26 from the profile pic?
I loved the electric violin too. Very surprised ho nice it sounded. Seems early on she had a out of tune or poor quality instrument. Personally, I went for the warmer deeper sounds. Haha! Do I sound seasoned yet?
@Elise4270 and @katharmonic I would never have guessed over 46 either!
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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
11/13: 4 miles
11/14: 4 miles
11/15: 6 miles
11/16: 4 miles
11/17: 3 miles
11/18: rest
11/19: 10 miles
11/20: 4.6 miles
11/21: 4 miles
11/22: 5.5 miles
11/23: rest
11/24: 9 miles
11/25: cross-train
11/26: rest
11/27: 5 miles
11/28: 4 miles
11/29: 7 miles
TOTAL: 118.1/70
7 dog-tired miles in 1:09:38 (9:57 pace) today. I probably shouldn't have attempted to run 7 miles on fumes but I didn't want to put it off until tomorrow because I won't be able to run in daylight tomorrow and today was unseasonably warm (60F!). I don't know what I was thinking when I decided to run up and down a large hill the first mile. Trying to decide between a rest day tomorrow or Friday but I'm thinking it will be tomorrow.3 -
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
11/17: 3 miles with the Thursday crew
11/18: Rest/expo day
11/19: 3 miles
11/20: 26.4 miles - Philly Marathon
11/21: Rest/1.2 miles walk
11/22: Rest
11/23: Rest
11/24: 4.1 miles
11/25: 2 miles
11/26: 5.7 miles
11/27: 4.7 trail miles
11/28: 2 miles
11/29: 3 miles + lifting
First day of lifting!! I had mentioned to my runner/triathlete housemate that I was going to start today and she ended up coming with me (we belong to the same gym), and it was really nice to have someone who'd been at this particular gym before help me out/show me were stuff is. And I got to show her some bar lifts because she's only used dumbbells and done body weight stuff, so I got her to do some squats and barbell rows. Best of both worlds! Plus having another lady around was nice; when we got there it was just us and a bunch of dudes (2-3 other women showed up as we were doing our ab work after the lifts though).
Afterwards I hopped on the treadmill and did 3 miles with intervals -- the only way to make a treadmill run tolerable, if you ask me. Did 2.5 mins at 8.2-8.6 mph (7:19-6:58 pace) with 1.5 mins recovery at 7.0 mph (8:34 pace) and then used the last ~4-5 minutes to cool down. Overall, a really solid strength + speed workout day!
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: 3:52:00
1/8/17: NYCRUNS Cocoa Classic 10 mile
2/18/17: FebApple Frozen 50 - 10 mile option
3/12/17: E. Murray Todd HM
3/18/17: Looney Leprechaun 10k (trail)
3/26/17: Philly Love Run HM
4/1/17: NJ Ultra Fest HM (trail)
4/9/17: Rutgers UNITE HM (maybe)
5/14/17: Delaware Marathon Running Festival HM
5/21 or 5/28: Cleveland or Vermont City Marathons (maybe)
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Get out! Wow, girl you sure don't look it! I know your reflexes are good, with all that silly running business you do! Bet you could manage an instrument.
Eta, I mean really? Am I the only one that thought she was 26 from the profile pic?
Oh, @Elise4270, bless you and @lporter229 and @skippygirlsmom. You guys are my new very best friends. I just turned 48. A close-up would prove it 3 -
16th: 0.86 miles running - treadmill, strength training and Pilates - MTD 21.81
17th: 2.51 miles, speed, with a bit of hill training with my running club - MTD 24.32
18th: 0 miles - MTD 24.32
19th: 2.56 miles Wk7:D3 C210k. Tightness on outside of both calfs meant last 6 minutes were brisk walking, sharp sleet for a chunk of the run - MTD 26.88
20th: 0 miles - MTD
21st: 0 miles walking, treadmill, strength training and Pilates - MTD 26.88
22nd: 0 miles - MTD 26.88
23rd: miles, strength training and Pilates - MTD
24th: 3.44 miles speed training (1/4 mile loops) with my running group - MTD 30.32
25th: 0 miles , but 8.68 miles on stationary bike - MTD 30.32
26th: 3.03 miles, Wk8:D1 C210k - MTD 33.35
27th: 0 miles - MTD 33.35
28th: 0 miles, - MTD 33.35
29th: 4.89 miles 1.44 warm up and cool down, 3.45 club handicap - Wk8:D2 C210k, with my running group - MTD 38.24
Planned Races
Rudolph5 Dec 24th1 -
Brrr, the evenings are getting cold! Tonight was my first sub-zero run of the winter, -2°C (~28F).
That means runny-nose-season is here, I need to remember to bring tissues for my next run...
@midwesterner85 I used tapiriik.com to synch Strava and Garmin (although in the other direction), but as far as I can tell, all activities that I didn't mark as private on Strava were copied, also from the past.
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katharmonic wrote: »
Get out! Wow, girl you sure don't look it! I know your reflexes are good, with all that silly running business you do! Bet you could manage an instrument.
Eta, I mean really? Am I the only one that thought she was 26 from the profile pic?
Oh, @Elise4270, bless you and @lporter229 and @skippygirlsmom. You guys are my new very best friends. I just turned 48. A close-up would prove it
I still don't believe you. Let's see that birth certificate! Haha! JK!1 -
I agree with the others - you can't be a day over 30!katharmonic wrote: »
Get out! Wow, girl you sure don't look it! I know your reflexes are good, with all that silly running business you do! Bet you could manage an instrument.
Eta, I mean really? Am I the only one that thought she was 26 from the profile pic?
Oh, @Elise4270, bless you and @lporter229 and @skippygirlsmom. You guys are my new very best friends. I just turned 48. A close-up would prove it
@skippygirlsmom - love the pictures of Skip. Tell her congratulations on her 3 in a row AG win! The necklace is fun but definitely strange. One of those 'what were they thinking' awards!
@BeeerRunner - great news on your new job and having a few paid extra days off!
@lporter229 - I hope you feel better soon!1 -
@katharmonic - wow - I agree with the others! I thought you were in 20s!
@skippygirlsmom - glad to see you back! I was getting worried about you and was going to message you but I'm on my week long field trip and just had no time. Skip is so adorable!
@shanaber - I sure hope the slip in the mud is a minor thing and passes quickly.
@elise4270 - I'll watch the youtube channel of you playing. You have inspired me to practice piano. I played for about 6 years but then in high school dropped it. I can still read it but am very slow.
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Date Miles MTD ------ ----- ------- Nov 5 6.2 6.2 Nov 6 5.0 11.2 Nov 7 2.0T 13.2 (+20M Bike @15) Nov 15 3.2T 16.4 (+10M Bike @15) Nov 16 3.3T 19.7 (+10M Bike @15) Nov 19 6.5 26.2 Nov 21 5.2 31.4 Nov 24 3.1 34.5 Hingham Turkey Trot Nov 26 5.0 39.5 Nov 27 6.5 46.0 Nov 29 4.3T 50.3
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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
11/15 – 3.38 warmup + easy speed work
11/16 – rest day
11/17 – 4.76 warmup + easy speed work
11/18 – 4.25 easy + one stride
11/19 – 5.18 easy + one stride
11/20 – 5.00 easy to moderate
11/21 – 5.05 windy
11/22 – 5.26 warmup, easy speed work, cool down
11/23 – rest day
11/24 – 6.91 Race with Grace 10K + cool down run
11/25 – 5.65 Black Friday Waffle Run
11/26 – 7.21 easy with fast finish
11/27 – 5.35 easy
11/28 – rest day
11/29 – 6.22 warm up, speed work, short cool down
November total to date – 94.18
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 – This evening I felt healthy enough to do most of the assigned speed workout. Got there late enough that I ran my 2 mile warmup a bit faster than I should, but I was there for the pre-workout discussion. The workout was aimed at running Club Nationals in a week and a half: 800m at goal race pace, 3 x (1200 m at goal race pace, with 300-400m surge in the middle and starting with 30 fast steps), 4 x (100 m uphill at goal race pace, jog back down), 2 mile cool down.
I figured my goal race pace for an 8K if I'm totally healthy is about 6:30 per mile, so that's what I tried to do. Turned out I was only good for a 300m surge in the middle, and only for the first 2 intervals. But I ran a long 100 for the uphill strides, as the convenient markers for consistent distance were a bit more than 100m apart. Then I cut the cool down short at a quarter mile, and walked a couple laps of the track to cool down further.
The idea with the uphill repeats is the Club National course has a small hill in the middle that we'll need to surge up and then recover to race pace quickly. Sound track is that it's a hill big enough to notice at race pace, but not a monster hill. After all, this *is* in Florida. I'll find out what it's really like when I see it firsthand.
The club has another workout designed for Club Nationals at a local park on Saturday. I'll miss that one, because I'll be running Freezeroo #1 instead. After running in shorts and thinking I was overdressed with a jacket on top this evening, I kind of doubt that the first Freezeroo will live up to the series name. The 5 day forecast right now calls for a high of 41° F (5° C) on Saturday, after an overnight low of 35° F (2°C). That could change, but it's unlikely I'll see snow.
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) finished in 42:38, First Senior (60+) Male
December 3, 2016 Freezeroo #1 (Don Curran Memorial 5K) (Gates, NY)
December 10, 2016 USATF National Club Cross Country Championships 8K (Tallahassee, FL)
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
January 7, 2017 Winter Warrior Half Marathon (Gates, NY)
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 25, 2017 Freezeroo #6 (White House Challenge 10K) (Webster, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)1
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