November 2016 Running Challenge
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started the month with a 2.2 mile run
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Date :::: Miles :::: Nov total (goal 75)
11/01/16 :::: 5.7 :::: 5.7
Good start to the month. Tonight's group workout was described by our coach as just two intervals - 6 minutes then 4 minutes [PAUSE while we look happy about this], and oh yeah, then a 20 minute tempo [insert evil laugh]. Ha! It actually was not so bad and I felt really good tonight. My pace was a lot better than it has been in a long time. I'm feeling encouraged! Part of it is the weather I think, not too hot and not too cold, so it's been great for running. I'm hoping this holds out for a while!3 -
11/1/16- 3 miles out of 603
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I'm jumping into this challenge. I will be restarting the C25k program again for the 876457 time. Hoping this challenge helps to keep me going this time. I restarted yesterday so today was a rest day but I did walk a mile on the treadmill. I don't know what my goal mileage should be so I'll say 20 miles for November. Game on.7
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11/1: 3
Late start. Was going to push this one off until tomorrow AM, but I got fed up with the World Series and needed to blow off some steam. Beautiful evening with stars reflecting on the water of Lake Minnetonka.
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Date .. Miles .. Total
11/01 .. 05.6 .. 05.6
Made it to run on the first day of the month
Seeing @HonuNui's goal, I checked my yearly mileage. Today it hit 650 miles. If I ran as planned in November and December, I should be around 850. Perhaps, I can set my yearly goal at 1000 miles for 2017.
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Now a sprint triathlon is not very far. I have faith that everyone here could do it if they wanted too. Half mile swim, 12 mile bike ride and 3.1 miles running. Easy peasy!
@Elise4270 and anyone else thinking about a Tri. The Sprint Tri's are a great introduction as it's long enough to be a test but short enough you could do it on your grand-daughters Huffy Bike ( take the training wheels off ).
For those of us in Metric Land here are some average times - 3 years of Data from our local Sprint Tri-Athlon.
750m swim = 30 lengths of a 25m pool ~ 18 min Avg men 50-59
20km Bike Ride ~ 43 min Avg men 50-59
5 km run ~ 31 min Avg men 50-59
Avg Time to Complete ~ 1:32:27 for Men 50-59.
My informal Local group would do what is called a Brick Workout - Swim and Bike or Bike and Run so you get a feeling for the Transition and effort required. I found the Bike-Run as the Hardest Transition as your feet have been going in circles and suddenly you want Linear steps. Lots of stumbles and near Face Plants the first time you do it.
Adult Swim club tonight so First run of the month will be tomorrow and then Taper ( 2 rest days ) for our Inaugural 7 Peaks & 7 Pubs Run.
No official time clock, no bibs, no medals, no t-shirt, no official mapped route ( I know a few x-country shortcuts) just a local challenge. We plan on doing all Seven Hills that are in town and then hit all 7 pubs - after the run. Estimated distance 37.5 km - just shy of a Marathon - but when you add in the effort of the hills its more like a mini-ultra. I have a feeling I will be walking the last 2 or 3 hills. Good thing its not one peak one pub that would make for a interesting event? We have 2 rabbits in our club ( 3:10 Marathon ) so we will use every trick we know to leapfrog-shortcut them on the trail/route in 2 places. Just promises to be an epic day.3 -
1---6.24 walking miles. *kitten*- missed pt today. I wrote the wrong date down.
My sore foot and cranky knee are getting better. I went back to my inov8's yesterday and today. My gait feels better too. I feel like this could be the month I add some running back in.
@MobyCarp You set a good example. From killer miles to a goal of 30 miles this month. That takes serious willpower. I'm going to remember to reign it in and build slowly. Thanks.
@Elise4270 You're really making progress! Slowly, but definitely surely.
I reckon I'll buy a fancy bottle of bubbly ready to celebrate when you can run again.
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Thanks again for setting up the challenge, @Stoshew71 !
I'll make this month a recovery month, probably following Hal Higdons Post-Marathon recovery plan. That means I should run something like 150km this month.
It also means no running until Thursday. But I went for a walk last night. Originally, I was planning to go to the village centre and buy some paste sauce, so that the walk had a purpose. I only realised the 1st Nov is a holiday in France when I was standing in front of closed supermarket doors (we have the Swiss holidays at work, so I always notice these things too late...). So I was left to walk home again without tomato sauce and eat my spaghetti with ketchup *sigh* Ran a few steps on the way home, just for fun, until I remembered that I wanted to take three days off from running. So my ticker's still at zero - but at least it's a pretty ticker
, I decided to try out something other than tickerfactory this month.
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@dkabambe and @Elise4270 Impressive that you plan a tri!
@juliet3455 Thanks for posting the metric distances
The bike and run distance of the Sprint Tri sound doable. It's the swimming that scares me off. Maybe I should try again to learn something other than breast stroke; but getting arms & legs & breathing right at the same time seemed impossible the last time I tried to learn crawl swimming. I'd inevitably forget at least one of those three while I focussed on the others - lots of sinking and breathing water!
@HonuNui Awesome goal :-)
@7lenny7 Looks like treadmills can come in handy for other things as well.
@5512bf Huh, candy on the road after Halloween? Did the kids really get so much that they don't care if they drop it? Wow. Reminds me of some kids my sister told me about - they were apparently not happy with what she offered them and complained about it, and told her which brand of chocolate she should buy instead next year...
@francescacoscia16 My experience with the tickerfactory ticker: if I save a new value, there's still the old value on the image. Then I hit refresh (still on their website where I just edited it), firefox asks me if I want to "resend the information", and after that, the ticker updated.3 -
Strength training today for me. Worked out well because apparently it rained overnight and it is very humid outside!
@shanaber - I just read the end of October's posts and saw the picture of Hobbes the Vizsla dressed as a minion! OMG - SO CUTE! He's getting another dog of the day in my classroom!
@_nikkiwolf_ had to laugh at your comment that you can get scared by leaves. Me too! There is this box thing in my neighborhood - that makes a clunk sound every few minutes. I really don't know what it is. It sort of looks like an electric box type thing or maybe for the sprinklers. It's hidden by big bushes and is on a corner of the main street going through my neighborhood. EVERYTIME I go by the thing it gives me a scare when it makes the clunk noise.
11/1 - 4.3 miles
11/2 - strength training
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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01/11 3 miles - lovely bright morning, long may it last
02/11 3 miles
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11/1- 6.05
11/2- 6.13
Total: 12.18/150
Today's notes: Another day where I struggled to keep it in z2. I ended up with an average HR of 153, with is z2, but I had about 18% of my time in z3, according to Strava (Garmin had me at 31%). Maybe the drop in temp (27F when I was running) contributed to this? So, this was one of those runs where I was slower than desired pace, and higher than desired HR..... My calves are definitely feeling it today. I don't recall this being something I noticed over the summer. Maybe the monger time on my feet for the distance is working my muscles more? I don't know, something to look at.1 -
Date Miles today - Miles for November
10/1 9 miles - 9 << 5 above VT 4 below VT
10/1 5 miles - 14 << Daily Double 5 below VT
10/2 5 miles - 19 << 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
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@juliet3455 Your race sounds crazy and ridiculously fun. Will you drink at each pub? Will that be dangerous? Good luck! I look forward to the race report if you can remember anything after lol.0
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I'm out for the rest of the year as I'm going in for surgery next week and in recovery for the following 6 to 8 weeks. Hope you all have a great month! 2
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greenolivetree wrote: »Mental battle going on. I want to run but I also want to be a bum and watch tv.......and what the heck is wrong with my gut?! I've been having issues since Friday. And still have the congestion crud going on. And it's hot outside. As you can see I have plenty of excuses! I technically only have 4 miles to run by Thursday to hit my weekly goal.
@greenolivetree, when I feel that way I tell myself that I'm just going to run a mile or two to see how it goes, then decide if I want to continue me run. I always continue my run and feel better for it.
Nothing better for congestion than a run for me, particularly in cold weather. It always clears me out.
@Elise4270 & @juliet3455 if they had a super-mini tri I might register. I'm confident I could work my way up to swimming 100m without holding on to the pool, but any more than that and I'd sink. And @juliet3455 I still think that you guys should be hitting a pub after every peak, not at the end. It sounds like a great event as is though.
@MNLittleFinn in my limited experience colder temps, for me, equate to faster pace, lower heart rate, or both. I haven't looked at the HR differences as much but on an easy run I may see a 60 second quicker pace or better in the winter. I've only run for one winter so it will be interesting to see if I see the same thing this winter.
@_nikkiwolf_, Kody is definitely getting taper crazy. He rarely chews on anything other than his chew toys but for the last few days I've come home from work to the remains of something he's chewed on. Mail, a cardboard box, and yesterday a CD case.
@TattooedDolphinGirl78 I hope all goes well and you have a speedy recovery!
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9.4 miles (3.6 with Kody, 5.9 solo)
Goal Progress:
9.4/90 miles
0.0/30 trail miles
Great start to the month! I intended to run about 8 miles but got lost in my head listening to a podcast and made a wrong turn. I nearly failed to make another turn which would have turn it into a 12 mile run but after a block I realized it and turned back.
Taking tonight off so I can get ready for our hunting trip.
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Nearly a year in this group and I've finally figured out how to set up a ticker on my phone lol.3
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I'm in for 50 this month. Might be difficult with TRX three times a week, but I will get there!
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11/1 - 4 miles
11/2 - 4 miles
8 of 100 miles
my ticker has a mind of its own, I really don't think I picked this one ha ha!
Hey you all can you do me a favor and keep Skip in your thoughts tomorrow she could use some of your power, she is running in sectionals and truly has worked her butt off all summer, came back from an early season injury and PR'd her last race. Sectionals is qualifying for States and she's never qualified for States before in XC. Honestly she'll have to made it as an individual because they don't have enough good runners to pull the whole team. This is the course she tripped over a root earlier in the season and it might be playing with her head a bit. Thanks!!!8 -
_nikkiwolf_ wrote: »Maybe I should try again to learn something other than breast stroke; but getting arms & legs & breathing right at the same time seemed impossible the last time I tried to learn crawl swimming.
@_nikkiwolf_ 4 years ago I couldn't swim - well like you I could do the Breast Stroke. Signed up for the Learn to swim at the local pool 2 sessions 5 weeks per and 2 lessons a week ( 20 lessons ) and I am a swimmer - not a great swimmer but I can now do over 2 km at a time in our Adult Swim Club ( 1hr ). Get in there and get wet. The best lesson I learned was to break the swim down into its components, arm pull, kick and breathing. Do the drills for each one and then put it all together. In running you need time/distance in your shoes to improve your technique-cardio. Swimming is the same time/distance in the water naturally improves technique.
Breathing - for two years I was a single sided - right - breather. Just picked up bi-lateral breathing last year. I seen a YouTube video on breathing drills and did them on my own. For me with our long dark winters it gives me a second option for exercise in case we get some extreme weather that closes down our running trails.1 -
@juliet3455 I have to take the training wheels off, well that leaves me out.
@ddmom0811 never mind the open swim, you aren't safe in a pool either:
http://www.dailymail.co.uk/news/article-3890816/A-true-gentleman-Man-leaps-swimming-pool-CROCODILE-dives-leaves-partner-fight-herself.html
@07katieP13 woohoo on the ticker
@tattooeddolphingirl78 good luck with your surgery
@stoshew71 your miles list says October, please stop drinking and posting
@_nikkiwolf_ and @ddmom0811 I agree on the leaves, I run in the middle of the street a lot because I'm afraid something will run out of the bushes and I'll pee myself or worse!2 -
11/1- Rest Day
11/2- 4 miles solo plus 1 mile with Stella
11/3- 0.8 miles with Stella (AM)+
Did my morning run with Stella. I am hoping to get in a routine where we do it 4 of 5 weekday mornings. She ran great today. She saw me putting on my Garmin and ran for the door. So funny. She knows her regular route now and didn't even really stop to sniff, just slowed down, but sped back up when I said "run". She did stop to poop...always in the same spot on our route. I think she gets the "runner's trots" because she had just gone an hour before on our walk. Oh well, can't blame her for that. Even with the poop stop, she averaged a 9:43 pace. I did some good yoga this morning as well. Planning on an evening easy run to add to today's total.
@MNLittleFinn - Usually when I have those days where my HR is higher at slower paces and I can't attribute it to weather or other issues, it tells me I am in need of a bit of rest. I usually lighten my load the following day and things get back on track.
@skippygirlsmom - Good luck to Skip!! Fingers crossed.
@HonuNui Love your goal and love Lily!
@Shanaber - I also meant to make a comment on Hobbes' Halloween costume. Totally love it! And love that he will tolerate those glasses!
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Well, got back from my crazy weekend of shag dancing in Barcelona. Desperately in need of sleep, am very congested, and dancing on hard marble floors has given me suspected shin splints.
My goal of a a 12k race this coming Sunday is looking less likely, but I will test out a gentle run tomorrow morning to see a) how I feel and b) whether i need to rest these legs.
My goal for the month is 30 miles, albeing well injurywise.
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@skippygirlsmom I definitely will be thinking about Skip tomorrow and praying she does her best! You've got quite a girl there!2
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@7lenny7 I always seem to have weird HR jumps when the temps get cold for the first time, I think it's just acclimatization0
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@lporter229 yeah, that might be it too. Today was a weird day, since my in-laws left yesterday, it may have been something of an adrenaline dump thing. I'm going to see how tomorrow goes, and then cutback my mileage on Friday if my HR remains high.0
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