December 2016 Running Challenge
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Happy Holidays to all my MFP Running Friends - hoping at least one of the Gifts held some new Gear - socks, gloves, shoes etc.
11.5 km along the Riverbank Trails - not a soul out on the Trails. It was a very relaxing and refreshing run.
-22C = -7F : after the earlier cold snap these temps feel like a heat wave - its why I actually enjoy a cold snap early in the year so the body gets used to it and everything feels mild after that.
If I can get 4 more long runs in I will be able to make December Goal.
Also in todays run I kept my SPM ( 5 min Avg ) just below 800 = ~160 SPM. Any time I get above this number I start to have Right Leg Calf Twinges that lead to a Calf Injury.
Don't quite understand why but the numbers and leg twinges aren't imaginary.
New, Middle aged or Old Shoes, Different Drops it just doesn't matter. As soon as I get above the 160 SPM I can start to feel the Twinges and If I stay above 160 it leads to a Painful Calf Strain.
December Running Goal 140km
12/01–0.0 km –140km – 0 km – YTD 1210.5 km
12/03–8.0 km –132km – 8 km
12/04–5.0 km –127km – 13 km
12/05–12.0 km –115km – 25 km
12/07–7.0 km –108km – 32 km
12/10–5.0 km –103km – 37 km
12/11–4.0 km –99km – 41 km
12/14–8.0 km –91km – 49 km
12/16–6.0 km –85km – 55 km
12/17–2.0 km –83km – 57 km
12/17–9.0 km –74km – 66 km
12/18–6.0 km –68m – 72 km
12/18–5.0 km –63km – 77 km
12/23–10.0 km –53km – 87 km
12/25–11.5 km –41.5km –98.5 km – YTD 1309.0 km0 -
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8.1 km running off the Christmas Crazy.
Then we went for a walk up a little mountain nearby, and saw an echidna!
https://www.facebook.com/orphia.nay/posts/102086578053436933 -
I wanted to get out for a decent length run this morning to help work off all the food and drink from yesterday. It was 6C out (realfeel 2C) and windy but was sunny so weather was fine for an easy 10K. I wasn't sure if my body was in decent enough shape for it though!
Throughout the first kilometre I thought about cutting it short at a mile for the streak, (and having the option of going out again this evening if I was up to it). In the end I pushed through and decided I would do at least 6.5km, (I wanted to run at least 4 miles for a runningheroes.com challenge). As it was, about 5k I started to feel a lot better - I was already running slightly quicker than easy pace but decided to push it to MP and chose a route which would take me to about 8k to get home. As I neared home I kept increasing the pace, and in the end decided to do a quick lap round the park to make it up to 10k. In the end it was a sub-1hr 10k effort so a fair bit quicker than my "easy" but overall felt really good once I'd blown away the initial cobwebs!
1-Dec: 6.2k easy run
2-Dec: 11.5k - 10k tempo plus warm up/cool down
3-Dec: 2.1k streak run [TM]
4-Dec: 5.3k easy run
5-Dec: 21.7k long run
6-Dec: 8.3k 'tired' run
7-Dec: 3.1k streak run [TM]
8-Dec: 5.3k easy
9-Dec: 12.6k easy
10-Dec: 2k short run
11-Dec: 11k - 10k tempo plus warm-up
12-Dec: 8.2k easy
13-Dec: 1.8k streak run
14-Dec: 12.5k hill circuit (4 laps; 295m climbing total)
15-Dec (AM): 5.2k inc 5k fast [TM]
15-Dec (PM): 6k inc 5k fast
16-Dec: 5.5k easy
17-Dec: 2.3k streak run
18-Dec: 2.3k streak run
19-Dec: 5.2k easy
20-Dec: 9.2k slight hills
21-Dec: 2.9k tempo
22-Dec: 2k streak run
23-Dec: 25.7k long run [Distance PR]
24-Dec (AM): 4.2k fartlek run
24-Dec (PM): 5.3k treadmill fartlek [TM]
25-Dec: 1.9k streak run
26-Dec: 10.6k MP run1 -
I hope everyone had a Merry Christmas! It was low key here, which I needed, time with Skip and dinner with my bestie and her family.
Skip and I got out and ran 3 miles in the morning (yesterday). Can't beat 70 on Christmas day
My sciatic nerve is talking to me big time. It's like running with a pulled hamstring but I'll keep stretching and rolling and see how it goes.
What was everyone's favorite gift??
Skip's was 3 months training with her Coach from Running Lane and some of their gear. I didn't realize until I was wrapping how much running gear she got this year ha ha The second picture is what she had in my stocking ha ha! She got me some great socks and new kitchen towels which we needed. Allen gave me a great gift card for the local Massage Envy. Can't wait to use it!
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@skippygirlsmom too funny about your stocking!0
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greenolivetree wrote: »@skippygirlsmom too funny about your stocking!
@greenolivetree what is funny is Christmas Eve I was looking for the pita to eat with my chicken salad 1 -
12/1: 6 miles with Pacers crew +lifting
12/2: 2 miles
12/3: 8 miles with the Saturday crew
12/4: 5.3 miles on trails +lifting
12/5: 6 miles
12/6: 2 miles + lifting
12/7: 6 miles
12/8: 6 miles + lifting
12/9: 1 mile
12/10: 13.1 miles
12/11: 4.6 miles on trails
12/12: 2 miles + lifting
12/13: 6.1 miles
12/14: 6 miles + lifting
12/15: 6 miles
12/16: 6 miles + lifting
12/17: 4.6 miles
12/18: 6 miles
12/19: 6 miles
12/20: 4 miles + lifting
12/21: 4 miles + lifting
12/22: 2 miles
12/23: 3.6 miles
12/24: 4 miles
12/25: 7 miles
12/26: 4 miles
Woke up this morning and it was a beautiful, but windy, 40F... but then I get outside and half the neighborhoods in our development were still slick and icy!! Despite rain all day yesterday and warm overnight temps. I don't know how that's even possible. But I made it through the miles without falling on my butt, so happy Monday to me! Now to meet up with an old friend and fill up on greasy, delicious lunch
Winter/Spring 2017 Races:
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, maybe)
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)
2 -
12/1 - 4.2 miles
12/2 - 35 min elliptical (hills), weight machines
12/3 - rest (too busy with kids' bday party!)
12/4 - 4.32 miles
12/5 - 35 min elliptical (hills), weight machines
12/6 - 4.21 miles
12/7-12/11 - unable to exercise due to migraine
12/12 - 35 min elliptical (hills), weight machines
12/13 - 4.27 miles
12/14 - 35 min elliptical (hills), weight machines
12/15 - 20 min circuit training
12/16 - 20 min circuit training, 2.3 mile walk/run
12/17 - rest
12/18 - rest
12/19 - 1.4 miles
12/20 - 35 min elliptical, weight machines
12/21 - 3.1 miles
12/22 - 35 min elliptical, weight machines
12/23 - 4.2 miles
12/24 - rest
12/25 - rest
12/26 - 2 miles, 1 mile walk
Conpleted: 30 miles / 40 miles (75%)2 -
Date Miles MTD ------ ----- ------- Dec 01 4.4T 4.4 Dec 03 5.6 10.0 Dec 04 5.1 15.1 Dec 07 5.2T 20.3 Dec 09 6.5 26.8 Dec 11 8.2 35.0 Dec 13 5.1 40.1 Dec 16 6.2T 46.3 Dec 18 6.6T 52.9 Dec 26 10.8 63.7
The Holidays hath wrought havoc on my running schedule. Finally got out for a long, slow, difficult but welcome run today to try to get back on track and purge all this rampant wassailing from my system. The 100 mile stretch goal seems safely out of reach, but I'm hopeful to complete my 80.3 -
December goal: 100 miles
12/1: 3.25 miles
12/2: 2.75 miles
12/3: 3.15 miles (m)
12/4: Rest Day
12/5: 5 miles (2 + 3 treadmill)
12/6: 4 miles (m)
12/7: 4 miles
12/8: 4.35 miles (m)
12/9: Rest Day
12/10: 3.5 miles
12/11: 5 miles (m)
12/12: 4 miles
12/13: 4 miles (m)
12/14: 5 miles (m)
12/15: 4 miles (m)
12/16: Rest Day
12/17: 3 miles (m)
12/18: 7 miles (m)
12/19: 3.5 miles (m)
12/20: 4 miles
12/21: 3.5 miles
12/22: 3.5 miles (m)
12/23: 2.25 miles (m)
12/24: 3 miles
12/25: Rest Day
12/26: 5 miles (m)
My Total/December: 86.75 miles
Mike's Total: 54.25 miles
Where the heck is my winter weather? Mid 70s for my run this morning and crazy humid, as usual. I was completely drenched after 5 miles but very happy to have done it. My run on the 24th was rather tough due to the amount of rum and dancing that happened on the 23rd when we went to see my son's band perform. I must be getting old.
@9voice9 Have a great time in Japan!
@kristinegift I hope that hip improves for you.
@HonuNui Thanks for the song/poem. I'll be honest though, I skipped the line with that unpronounceable word - I would mangle that for sure!
@ddmom0811 Happy anniversary!
@greenolivetree Nice new shoes! I love the color.
My son and husband got me some running stuff for Christmas: Physiclo Resistance/Compression Capris, some pepper spray, a headband/light for night running, a new running hat, a pair of Newtons and a Milestone Pod for them. I am one lucky girl!
Here is a little video of most of my son's band, The Share Fire. (Their lead guitarist couldn't make it to this show so they played without him; it was still a good performance.) They are doing a Grateful Dead cover into one of their original songs called Absence. My son is the "adorkable" one on the drums.
Have a fabulous rest of the day everyone!
Completed Races:
12/3 Snowball Run 5K, Kingwood TX (35:34.2) *PR
Upcoming Races:
1/22 Choco Loco 10K, Houston, TX
*Edited to correct typo4 -
Unplanned rest day today. 25-40mph winds with 50mph gusts made that decision easy0
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Super windy today & it rained most of last night so figured there might be more ice out so I hit the treadmill.
3.72 miles today
76.4/1000 -
51F, sunny and windy today. How could I not run outside? I had on my capris, for goodness sake. The capris are too big now, as my constant hitching them up kept telling me.
The Prairie Path was a sloppy mess. Good thing I wore my trail shoes. The backs of my legs got really dirty from the muck. But overall it was a decent run. I always run faster outdoors than on the treadmill.
And of course, as always, I get a massive headwind on the final leg of my run. Every single time this happens.
Edit: I ran 5.4 miles today, putting me at 71 for the month so far. Looks like I can make just over 80 for December at this rate.1 -
12/1: 5 miles
12/2: 4 miles
12/3: 4 miles
12/4: 11 miles
12/5: 5 miles
12/6: 7 miles
12/7: rest day
12/8: 4 miles
12/9: rest day
12/10: 5 miles
12/11: 11 miles
12/12: 4 miles
12/13: 4 miles
12/14: rest day
12/15: 4 miles
12/16: rest day
12/17: 5 miles
12/18: 9 miles
12/19: 4 miles
12/20: rest day
12/21: 6.2 miles
12/22: 4 miles
12/23: rest day
12/24: 12 miles
12/25: rest day
12/26: 4 miles
TOTAL: 112.2 miles
4 miles today to bring me past my monthly goal of 110. I'm traveling to Chicago on Wednesday, but I'm hoping to get in another run before that and one or two while I'm there. I'll have to think about a goal for January but it will have to be a lot more conservative in order to give my shin the opportunity to heal. Hope everyone had a great holiday weekend!1 -
December Running Totals (miles)
12/1 – 8.08 warmup + speed work
12/2 – rest day
12/3 – 10.13 warmup + 5K race + easy 30 minutes
12/4 – 8.07 easy
12/5 – rest day
12/6 – 5.96 warmup, speed work, cool down
12/7 – 6.00 easy
12/8 – 3.78 easy
12/9 – 3.80 course preview
12/10 – 5.01 USATF Club Nationals Masters 8K
12/11 – 2.57 easy
12/12 – 10.15 easy
12/13 – 6.21 hills
12/14 – rest day
12/15 – 5.25 with wind and snow
12/16 – 6.27 easy
12/17 – 6.40 warmup + Reindeer Run 5K
12/18 – rest day
12/19 – 12.00 easy
12/20 – 6.46 easy
12/21 – unplanned rest day
12/22 – 5.16 easy with fast finish
12/23 – 5.18 easy plus one stride
12/24 – 13.00 paced run
12/25 – 7.31 easy
12/26 – 6.84 easy
December total to date – 143.62
Nominal Challenge Goal – 150 miles
Real Goals: Finish transition to healthy running. Use Club Nationals as a learning experience on managing air travel to a race. Build a base toward Boston training. Avoid re-injury
Today's notes – Got out to run just before 11 this morning. My porch thermometer said 43º F (6º C), but there was some wind. The hourly forecast called for the wind increasing with up to 40 mph gusts later, and showers later. "Showers" are normally light enough that they don't bother me with temps in the 40s; but precipitation plus high wind can be annoying. So I went to run before the showers.
The plan was 6 miles. Got to an intersection leading to some residential streets I hadn't run, and I went exploring. I needed to add perhaps a half mile; it turned out to be a different section than I was thinking about, and added a bit over 2 miles. So I went home by the most direct route available, and thought about it. Projected arrival at my driveway was at 7.3 miles. Now I'm in marathon training, and exceeding the planned weekly mileage is not a good idea. Thought about just slowing to a walk at 6 miles, but that would still be quite a ways from home. Ended up slowing to a walk a half mile from home, which allowed for a long walking cooldown instead of an interminable "am I there yet" walk to get home.
Time was, walking 5 miles didn't bother me at all. Now, walking a mile just seems so dang slow!
On the plus side, the residential section I explored was pleasant running and sheltered from the wind. And the final quarter mile of my walk was into the teeth of the wind, perhaps less annoying walking than running. Yeah, that's my story. Whatever it takes to convince myself to control the distance, because I would hate to run myself into re-injury.
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) finished in 20:06
December 10, 2016 USATF National Club Cross Country Championships 8K (Tallahassee, FL) finished in 33:38
December 17, 2016 Reindeer Run 5K (Rochester, NY) finished in 23:27 in the snow
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 4, 2017 USATF Cross Country National Championship 8K (Bend, OR)
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)
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@MNLittleFinn The wind has been crazy! We ducked into the mall a few hours just to get out of the hotel (mayo is closed today). It also snowed unexpectedly. I had to buy a hat that covers my ears.
@MobyCarp I used to walk a ton for several years and now I find it almost unbearable
@lissadecker My shoes are pretty close to my lsu team colors!
I'm headed down to visit my new buddy soon (the treadmill). I'm just grateful I can run!0 -
Exceeding my 3000 miles target for 2016 last week, I did absolutely nothing yesterday except eating whatever I wanted and rest, for the first time in over 3 years I didn't even bother to log. My rough estimate for yesterday was around 7-8000cals, every single one well worth it.
17 miles run today, nice weather and warm, I really enjoyed it, and with all the sugar in my blood stream I could have run other 100 miles, no effort at all. The only downside is that my left leg keeps cramping randomly, rest is not helping and I'm slightly annoyed about it. It started at around 37k when I run Athens marathon back in October, made sense to me there, now is happening randomly and not sure what it is. Maybe muscle damage?
But the positive is that tomorrow is cycling day, my legs feel so good (not my bum for the moment2 -
(writing from a mobile is impossible)1
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December Running Challenge:
12/1: 4 miles, BodyPump, and yoga
12/2: Yoga
12/3: 8 miles
12/4: 11 miles, yoga
12/5: 4 miles
12/6: 50 minutes of Elliptical, 25 minutes of Strength Training
12/7: 8 mile run
12/8: 3:34 treadmill run. It was supposed to be 4 miles, but I cut it short to 30 minutes, because it felt like it was 80+ degrees
12/9: Rest day
12/10: 2 mile shakeout run and yoga
12/11: 13.1 miles!! Dallas Half Marathon!! New PR!! (and Yoga which helped my sore legs)
12/12: 4 miles
12/13: XT Day: 10 minutes of rowing, 20 minutes of stationary bike, and 25 minutes of core/upper body strength
12/14: 8 miles
12/15: 4 miles and a Strength/Cardio class (Body Pump Instructor out)
12/16: Yoga
12/17: 15 miles - This was a fantastic run. I felt great, the weather was sunny and in the 60's. It was also my longest distance so far.
12/18: 8 mile trail run - Windchill (in TEXAS) was -2 when I started the run. Just me and the girls (4 doe) out on the trails.
12/19: 4 miles
12/20: XT Day: Body Pump and too much other stuff to do so I didn't get the xtra cardio in like normal
12/21: 9 miles
12/22: 4.2 miles (35 minute tempo run)
12/23: Rest Day / Yoga
12/24: 8 miles
12/25: 4 miles
12/26: 17 miles
MTD: 138.6 out of 115
2016 Races Completed:
Buffalo Boogie (5K) May 7 – 23:42
Marine Creek Trailhead Trot (5K) May 14 – 22:00
Joe’s Run (10K) June 4 – 48:04
Firecracker 5000 (5K) July 4 – 22:51
XTERRA Jurassic Trail Run (15K at Night) July 16 – 1:32:05
Clark Gardens I’m Only Half Crazy Half Marathon/5K (HM) Oct 1 – 1:48:21
BMW Dallas Marathon (HM) Dec 11 - 1:46:23
Upcoming Races:
Cowtown Marathon (Full) Feb 26
Hope everyone had a great Christmas weekend!! I enjoyed spending the day with my husband and kiddo, watching football (Go Pack GO!!), and eating myself into a food coma last night.
The weather in Texas has been wonderful all weekend. Temps have been in the 60s / 70s.
My long run of 17 miles went well today, except I got a big blister on the bottom of my big toe where it connects with my foot. I could feel it by mile 14, but I'm not gonna let a blister stop me!! Lol! Based on where it is, I guess my toe off must have caused it. Tomorrow is XT day, so hopefully it'll be a bit better by Wednesday’s run. If anyone has good sock recommendations, I'm all ears.
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https://www.youtube.com/watch?v=8j0WXYowWE4
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