November 2016 Running Challenge
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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
November total to date – 62.64
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 – Spped work with the club today. 2 mile warm up, then the assignment was one mile at goal race pace, followed by 2 sets of 15 second cutbacks starting at 1:00. I tried to run the mile at T pace, and it came in close enough at 6:46; that would translate to a 42 minute 10K on Thursday. I noticed that it was inconvenient to read my watch by the headlamp in the dark, so I was a couple seconds off on some of the cutback intervals; close enough. Most of the cutback intervals came in around a 6:30 pace, when the aspiration is 5K race pace. That would be closer to 6:15 for me, but I'm okay with being a tad slower as I recover.
Talked to Coach afterward. His advice is to take it easy for the first half of the 10K, then take off if I'm still feeling great. So I'm thinking maybe try to run a 7 minute pace for the first 5K (which is net downhill), then if I'm in great shape try to run the net uphill last 5K about half marathon pace, 6:50 or so. At 60 years old, that's probably good enough to win the age group. The guys who were clearly faster than me in past years haven't turned 60 yet. Even running a 7 minute average pace might be good enough.
I feel pretty good right now. Tomorrow is a rest day, no matter how good I feel or how much I feel like running. The idea is to be in good shape and well rested for the race on Thursday.
@lporter229 - Thanksgiving plans, run Race with Grace 10K at 9 AM. Hang around for awards ceremony about 11. Go home, shower, and off to my daughter's for Thanksgiving Dinner about 12:30 or 1:00. Put back on all the weight I lose at the race.
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)0 -
Went and joined a local gym today. Running on the hard packed (read driven on) snow was no fun for my knees this morning. So, with that, I'll be cutting back my outside running to 2-3 times a week over winter, including Long Runs. Gym has a Lateral X elliptical that I'm really interested in trying out. the 2-3 minutes on it tonight, with the person at the gym, made my quads feel it. Thinking I'll be spending some quality time with that machine this winter.1
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3.2 easy miles this evening. Currently at 79.1 miles for November. With eight days left in the month, it's still very possible to make 100.
I know I won't be running on Thursday because I'll be out of town all day. So I intend to make tomorrow's run a good one. Plus my son is downstate with his dad all weekend, so I'll have plenty of time to get in some quality miles.1 -
Haven't really decided about a run on Thanksgiving. Honestly, our family is REALLY bad about planning things, so I'm not entirely sure what the day is gonna look like. I think my best bet will be a typical early-morning (5 AM-ish) run, and then cooking/eating/family-ing the rest of the day. Or I might just skip a run altogether - I'm well-ahead of my goal for the month, so...0
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I'd like to know if there will be another running challenge for December?? Thanks0
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I had to Google "Thanksgiving date 2016", which for the rest of the world's information, is on Thursday 24 November.
That coincides with a running day for me. My glute is still a bit niggly, so will aim for my usual 10 km, but ease off if it starts to get painful.
I seem to have gone a bit loopy with festive run plans...
Merry Fitmas Exercise Challenge (12WBT Runners Connect FB Group): 30 minutes of exercise every day in December.
Brooks North Pole Run Club Challenge (Strava): Run 6 hrs over 12 days from December 5 - December 16.
12 Days of Xmas Run Streak (Me): Run a minimum of 5 km every day from December 25 - January 5.1 -
Rabalicios wrote: »I'd like to know if there will be another running challenge for December?? Thanks
Yes, of course there will! Might be more of a waddling challenge after all the Thanksgiving leftovers!1 -
I had to Google "Thanksgiving date 2016", which for the rest of the world's information, is on Thursday 24 November.
@Orphia Unless you are a Canadian then it is the 2nd Monday in October - October 10, 2016.
Loved your Festive Christmas picture - although I am not sure what Body part you used to make the Star
?? 1 -
]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.
November 18....So unable to run for a week. Had a great visit with my mother and sister, and I bought a new student flute (at an antique shop). Woo hoo! Then 3 nights in a row at work! I slept for about 3 hours and then drove to the Monon trail to run 9 miles. I had a cramp in the left calf prior to getting started, but just shook it off. I was doing well until mile 5 when my left knee really tightened. I decided to reduce my run to 8 miles and slowed my pace. My heart rate monitor wasn't picking up. It was beautiful weather but my run sucked. I really struggled the last mile with my left knee tightening so much. Not sure what went wrong...if I needed to warm up before running. Afterwards I noted that my legs felt better with jumps but felt the tightening with walking. I decided to skip the run on Saturday and rest. Will try again on Sunday...my knee still feels tight both around my left knee and mid-calf. Probably only run for 4 miles on Sunday.....8 miles.
November19...rest day....still walking with a limp, tightness in left leg.
November 20...rest day....Tylenol didn't work. Still with a lot of aches in both hips. Tried ibuprofen....much better.
November 21....3 miles...left leg started tightening again on mile 3....only had time for 3 miles after my dentist appointment.
November 22.....4 miles....a little warmer day...43 degrees. Just running by "feel"....running fast enough to sing America the Beautiful...with some vibrato, think Burt Lahr of miles"The Wizard of Oz".
Legs felt much better...attributed pain with inflammation.
Total for the month....47.58 miles
Goal.....80 miles
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Tired run today for both me and Hobbes the Vizsla but we got it in and I for one felt great that we did with all the sitting I had to do today in meetings. Rest day tomorrow with lots of cooking going on for Thursday! Found out I may have to travel the 1st 2 weeks in December for client meetings... not really what I want to be doing in December and right before my HM.
Worked today on getting my refund from the USA HM that was cancelled. What a hassle - seems people are really having to fight to get their money back and there was even a write up in RW magazine. Sad that they have made it difficult - I loved the race last year but will think twice about signing up for it again if it is offered, even if Meb's brother is one of the organizers.
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
11/15......5.06....34.34 - Sunset run
11/16......0.00....34.34 - + Strength Training
11/17......4.60....38.94 - + Rally Obedience
11/18......5.58....44.52
11/19......0.00....44.52 - Dog Beach
11/20....10.32....54.84 - Long almost rain run
11/21......4.52....59.36 - After the rain run + Agility class
11/22......4.86....64.22
11/23......0.00....64.22
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 Marathon0 -
November Goal: have as much fun running as Lily the Whippet does!
11/1 6.50
11/2 got distracted by some silly ball game...
11/3 3.20
11/4 2.05
...and off for a couple days as I travel to Vegas to meet with the whole famdamily including son who was supposed to be dead by now!
11/5, 6,7 travel
11/8 2.50
11/9 3.40
11/10 travel
11/11 family reunion/travel/playing cards/arguing politics/walking for miles in Vegas
11/12 ditto
11/13 6.38 Las Vegas Rock n Roll 10k....and more family reunion drama (tl:dr....family sometimes sucks....)
11/14 travel/15 hour airport layover, redeye overocean flight
11/15 nap...may try a treadmill run later....(didn't happen)
11/16 3.20
11/17 delayed jetlag
11/18 3.60
11/19 4.07
11/20 rest
11/21 4.25
11/22 3.61
Total: 45.86
Upcoming races:
Las Vegas Rock n Roll 10k 11/13/16
Ticker is my goal for 2016 and total to date:
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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
10/11 30 mins E/T
11/11 C210K W6 D3: 3.2
12/11 30 mins E/T
13/11 30 mins E/T
14/11 C210K W7 D1: 3.7
15/11 30 mins E/T
16/11 C210K W7 D2: 3.1
17/11 30 mins E/T
18/11 C210K W7 D3: 3.8
19/11 30 mins E/T
20/11 Kids Virtual Run: 1.0
30 mins E/T
21/11 C210K W8 D1: 3.6
22/11 Rest
23/11 C210K W8 D2: 3.8
Total 37.2 miles
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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
TOTAL: 93.1/70
Rest day for me today. I am gearing up for what will probably be a little bit of a crazy day of work. On the plus side, I don't have to go in until a little later today, so I was able to sleep in a bit (as much as my cats would let me). I've been enjoying reading through the introduction thread over in the monthly challenge group...didn't realize it was there until yesterday!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
11/17- 6.41
11/18- 6.14 plus an hour and a half of snow shoveling
11/19- "rest" Does it really count as rest when you shovel snow for an hour?
11/20- 11.01
11/21- 4.03
11/22- 4.01
11/23- 4.02
Total: 129.65/150
Today's notes: New PR...LOL.....longest run on a treadmill. did my 4 miles in the gym today because there was a lot of fresh snow on the grounds, and more coming, which means all drivers will forget how to drive and MI would be in peril on the road. I varied the elevation of the TM a little just to keep it interesting. I will say though, being used to seeing where I am going and judging distance that way, Treadmill running makes for more difficult distance estimation without watching the monitor or my Garmin.1 -
I mistakenly thought it would be a relatively quiet day, what with people taking time off this week for Thanksgiving and all, but this morning it felt like there was waaay more traffic on the streets than usual. If I ever wondered what a real-life version of Frogger would feel like, well now I know.
04 - 13.25 miles
07 - 10.53
09 - 10.53
11 - 11.18
14 - 11.01
16 - 11.02
18 - 12.30
21 - 12.42
23 - 13.72
Total: 105.96 / 100
After today, I'll probably do a few smaller runs to offset some of the turkey and pumpkin pie(s), but otherwise, I'll be using the rest of the month for some downtime. And to all fellow Americans, I hope you have a great Thanksgiving!1 -
Just popping in. been running.
2x a week.
race tomorrow. 8k. kinda sick so my only goal is to finish. someone has to come in last right?5 -
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
After two days of 90-year-old-woman hobble post-marathon, I am finally able to walk around and sit/rise like a borderline normal person today. Getting a massage tonight (my quads were way to tender to even ponder a massage appointment yesterday!) and hopefully I'll be able to go for a short 1-2 mile jog tomorrow to shake the last bits of soreness out.
To answer @lporter229's question, I am spending the morning working a local Turkey Trot 5k tomorrow, and allegedly I should make $150
Then I've got a Thanksgiving Skype date with my family. And THEN maybe I can go for a run when it's nice and warm out.
In the mean time, this week I've been sleeping about 9-9.5 hours a night which has been amazing. And I've rewatched two whole seasons of New Girl. And I've added 4 races to my spring "maybe" list. So all in all, a very productive marathon recovery week!
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
3/26/17: Philly Love Run HM
5/14/17: Delaware Marathon Running Festival HM
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After my failed long run on Sunday, decided to try a quick foam roll before heading out today. I focussed on the left calf as it was my left achilles that was playing up and had remained tight since Sunday, and pleased to report that had absolutely no issues at all in that area. Anyway, my (self-made) plan called for 19.5k long run this week, but decided I was going to stretch it to Half Marathon distance as I was feeling too impatient to wait until next week to reach that milestone! I also decided rather than my usual easy long run (about 7:10/km) I would use the run to practice pacing. The plan was to go out at 7min/km for the first 10k and then about 6:40 for next 5k and just see how I felt for last 5k, (with my cooldown making it up to HM distance!).
Anyway, was about 10C, overcast and a bit windy - annoyingly headwind on the uphill section of the lap!
My 5k splits were 34:39 (6:56/km), 34:28 (6:54), 32:47 (6:33) and 29:36 (5:55) so I was very pleased, and my overall HM time (including slow last kilometre) was 2:19:39. Tells me I can afford to go a little bit faster out of the gate, and think I should be able to shave a few minutes off this.
As another note I'm now wearing compression shorts and calf sleeves to see if makes a difference to recovery.
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 long run.
9-Nov: 6k fast
12-Nov: 18k long run [Distance PR] 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 circuit
19-Nov: 7.4k trail run at approx HM pace.
20-Nov: 11.5k - planned 19.5k long run but cut short due to tight left achilles.
23-Nov: 21.2k HM pacing practice [Distance PR]3 -
So I ended up getting a tomtom (the garmin looked very large and I have tiny wrists). I got it yesterday (thanks Amazon!) and charged it, downloaded the app and set everything up.
I went out this morning to run with it. I glance down at about my usual quarter mile mark and it says 8:53 pace & .57 for distance. I kept looking thinking, I am not that fast nor have I gone that far. Is this thing broke? A piece of crap?
Then I realized my watch was still set the KM. 4:30 is way too early. LOL6 -
Well, if you want "regular Thursday" answers toolporter229 wrote: »girlinahat wrote: »
LOL. Sorry, I guess I should have prefaced that with "Americans". Although you can still tell us what you plan to run on Thursday anyway!
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I'm going to have cheese fondue with friends tonight, so no getting up early to run before work! Directly after working hours there's our "end of year" party at work ((that's how I call it because I think it's way too early to be called Christmas party)), so... Maybe a short midnight slog to burn of a fraction of those calories? It might not be thanksgiving here, but that doesn't mean I'm not getting enough to eat this week ^^
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All this talking about NRWLFW made me guiltily realise that I haven't done strength training in a while. I skipped it in the week before the marathon (because hey - if I don't get to run because of some taper/rest thingy, I'm not going to kill my legs with squats and lunges either), skipped it in the week after the marathon (same as above, only with "recovery" instead of "taper"), and somehow that was enough to forget about it completely.
I don't know why it's so hard for me to establish a consistent strength training habit!
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