October 2017 Running Challenge

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  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    October Running Totals (miles)
    10/1 – rest day
    10/2 – 5.07 easy
    10/3 – 5.05 easy
    10/4 – rest day
    10/5 – 6.01 easy
    10/6 – rest day
    10/7 – 10.09 paced run
    10/8 – 7.20 easy to MP
    10/9 – rest day
    10/10 – 6.09 mostly easy
    10/11 – 6.30 group run
    10/12 – 6.12 easy
    10/13 – rest day
    10/14 – 11.02 paced run
    10/15 – 6.51 rainy run
    10/16 – rest day
    10/17 – 6.02 easy plus intervals
    10/18 – 6.39 group run
    10/19 – 5.87 warmup, XC practice
    10/20 – rest day
    10/21 – 11.54 paced run
    10/22 – 7.19 easy plus a stride
    10/23 – rest day
    10/24 – 7.43 warmup, speed work, cool down
    10/25 – 7.00 easy
    10/26 – 6.54 warmup, speed work
    10/27 – rest day
    10/28 – 12.46 easy

    October running total to date – 139.90

    Nominal challenge goal: 100 miles

    Real goals: Get healthy enough to run 5 days a week. Avoid re-injury. Build base.

    Today's notes – No paced run today, so I got to sleep to a normal time. The weather forecast called for rain by early afternoon, so I got out to run around 9:30 and ran in nice weather; it is raining as I type this. Took a route with hills, because I haven't run all that many hills while recovering. Thought it was 12 miles, but it turned out to be a long 12.

    Early on, I slowed myself down several times on the theory that I should keep this easy before racing tomorrow. Then came the long hill in mile 5; my heart rate went through Zone X and into Zone 3 on that one, and I felt it. After that, it was natural to stay close to my normal assignment of an 8:00 pace. Mile splits ranged from 7:51 to 8:04, other than the outlier 8:23 for mile 5 with that hill. After Garmin ticked over 12 miles, I deliberately picked up the pace a little to be sure I'd average below 8. This is a vanity thing, so the MFP status would report an 8 minute pace instead of a 9 minute pace. Ended up averaging 7:33 for that tag end, and 7:59 for the run overall.

    I'm not yet back in shape. It shouldn't be this hard to run 12 miles at an average pace of 7:59, even on this route. But I won't get back in shape unless I do some runs like this. So I'm working on it.

    On the hypochondria front, the recovering ankle ached off and on from mile 6 till I was done. Then it was fine after I stretched and I was just puttering around the house. Iced it down anyway, since my podiatrist indicated that was the thing to do. At noon I took the last prescription anti-inflammatory; by this time tomorrow, I'll be simply in training instead of in a medical protocol to recover.

    In other news, on my rest day yesterday I committed to another race. The club will pay my entry fee, but I put some money down for a spot on the club's bus to USATF Club National XC Championships on December 9.

    2017 races:
    January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
    January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
    January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
    January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
    February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
    February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
    February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
    March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
    March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
    April 17, 2017 Boston Marathon (Hopkinton, MA) finished in 3:49:42
    April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA) finished in 39:54, PR for 10K
    May 21, 2017 Lilac Run 10K (Rochester, NY) finished in 40:04
    May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
    June 9, 2017 Charlie McMullen Mile (Fairport, NY) finished in 5:44.90, PR for mile
    June 18, 2017 Medved 5K to Cure ALS (Rochester, NY) finished in 19:32
    July 4, 2017 Firecracker Four Mile (Fairport, NY) finished in 25:42
    July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, NY) finished in 1:39:05
    July 28, 2017 Karknocker 5K (East Rochester, NY) finished in 19:28
    August 9, 2017 Pound the Ground 10K (Mendon, NY) finished in 41:26
    August 12, 2017 Bergen Road Race 5K (Bergen, NY) finished in 19:47
    August 25, 2017 USATF Masters Mile (Hap Crim Michigan Mile, Flint, MI) DNS - injury
    September 3, 2017 Oak Tree Half Marathon (Geneseo, NY) DNS - injury
    September 17, 2017 MVP Rochester Marathon (Rochester, NY) DNS - injury
    October 29, 2017 Pete Glavin XC Race #4 6K (Brighton, NY)
    November 23, 2017 Race with Grace 10K (Hilton, NY)
    December 9, 2017 USATF Club National XC Championship 8K (Lexington, KY)

    2018 races:
    January 6, 2018 Winter Warrior Half Marathon (Gates, NY)
    April 16, 2018 Boston Marathon (Hopkinton, MA)
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
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    @MNLittleFinn you are ultra strong buddy, they wouldn't have given you the finishers gear if you weren't! Good on you for blogging btw, I wax far too poetic to produce concise work lol

    So provided Ben doesn't last minute decide to go hunting tomorrow I'm going to do one last good quadnihilation at Wilmore and try to log an unsupported 100k. Its just going to be too rough trying to log 10-12 hour runs when its -30 from a frost bite perspective you know?

    Ahhhh to live is an awfully big adventure <3


    October 1- 28+7
    October 2- 18
    October 3- 20
    October 4- 15
    October 5- 18
    October 6- Off
    October 7- 32
    October 8- 18
    October 9- 13
    October 10- 8
    October 11- 12
    October 12- Off
    October 13- Off
    October 14- 86
    October 15- Off
    October 16- Off
    October 17- Off
    October 18- 15
    October 19- 16
    October 20- 17
    October 21- 34
    October 22- 18
    October 23- Off
    October 24- 23
    October 25- 19
    October 26- 17
    October 27- 18
    October 28- 15

    467/450km
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @JessicaMcB you got this, an unsupported 100k is awesome.
  • BruinsGal_91
    BruinsGal_91 Posts: 1,400 Member
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    @_nikkiwolf_ Much laughter here at those two pictures. Though the woman in the cartoon needs a new Garmin. She's got the Forerunner 305. Having said that; I actually saw a guy at race earlier this year with one of those. And I've still got my old 205. It probably still works, but I have no idea where the charger is.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
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    @carolineb81 Pretty sunrise there! Looks like a good showing of runners too! Congrats!

    @amymoreorless Yay! Congrats on your first HM! Double yay for not dying!

    @RunRachelleRun heh you should email him and let him know your mantra. I am sure he would appreciate it! :smiley:

    @JessicaMcB An unsupported 100k?? Wow. You are really making me look fat and lazy! :open_mouth: :
  • cameronheel
    cameronheel Posts: 191 Member
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    Oct goal 120 miles
    Oct 1.......11 miles.......MTD 11
    Oct 2.......11 miles.......MTD 22
    Oct 3.....,,10 miles.......MTD 32
    Oct 4........6 miles........MTD 38
    Oct 5........0 miles........MTD 38.
    Oct 6........5 miles........MTD 43
    Oct 7........13.1 miles...MTD 56.1
    Oct 8........11 miles......MTD 67.1
    Oct 9.........3.1 ez m.....MTD 70.1
    Oct 10.......5 miles........MTD 75.1
    Oct 11 ......0 miles........MTD 75.1
    Oct 12.......5.1 m..........MTD 80.2
    Oct 13.......2 miles........MTD 82.2
    Oct 14.......6 miles........MTD 88.2
    Oct 15.......11 miles......MTD 99.2
    Oct 16.......3.6 miles.....MTD 102.8
    Oct 17.......7.4 miles.....MTD 110.4
    Oct 18.......5.6 miles.....MTD 116
    Oct 19.......10 miles......MTD 126
    Oct 20........0 miles.......MTD 126
    Oct 21........11 miles.....MTD 137
    Oct 22....... 13.3 miles..MTD 150.3
    Oct 23........1.7 miles....MTD 152 run/walk C25K with daughter
    Oct 24........5.3 miles....MTD 157.3
    Oct 25........5.2 miles....MTD 162.5 includes 1.8 miles of run/walk C25K with daughter
    Oct 26......,,8.2 miles....MTD 170.7 includes 1.9 miles run walk C25K with daughter
    Oct 27........0 miles.......MTD 170.7
    Oct 28........13.2 miles..MTD 183.9 New Saucony's, I think I like them
  • hjeppley
    hjeppley Posts: 230 Member
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    Too dark to run before yoga this morning so ran after music lessons and errands were done for the day but made the mistake of doing it in the park that was crawling with trick or treaters for a big event. They were cute even though they made good obstacles. Ran 4.5 mi on trails with a warm up and cool down walk. Ankle/foot is feeling a bit worse for wear after the zombie run last night. The lateral movements (followed by some single leg balance poses in yoga probably weren't the best combination. Supposed to run 9 mi tomorrow. If I can pull it off I should make my goal. Going to ice for a bit and see what the prognosis looks like....Putting PT on my log because I am. going. to. do. all. of. it. tonight.

    Day/Distance/Comments

    10/1 5 mi (+ 1 mile walk) + serious stretch program (Gymnastic Bodies Front Split)
    10/2 Water walking
    10/3 3 mi + light yoga
    10/4 Walking + yoga
    10/5 3 mi + PT (scraping + treadmill + stretch + strength)
    10/6 Walking + PT (stretching + scraping + ultrasound + H-wave)
    10/7 4 mi (+ 1 mile walk) + yoga and PT moves
    10/8 6 mi (+ 1 mile walk) + Gymnastic Bodies Front Split stretch routine + PT
    10/9 3 mi slowish with youth XC team + 40 min water walking + PT
    10/10 Walk for 45 min + PT moves
    10/11 Walk for 45 min + a little PT
    10/12 3.5 mi (+1 mi walk) + PT
    10/13 Walk for 45 min
    10/14 Ran about 1 mi plus some walking
    10/15 Ran 4 mi + walked 1 mi + restorative yoga + PT
    10/16 Ran 8 mi + walked 1 mi + Gymnastic Bodies Front Split stretch routine
    10/17 Walked a lot marking trails for fun run
    10/18 Ran 3 mi marking new trail for fun run in Strava
    10/19 Walked a lot marking trail for fun run, did Yin Yoga class (with sandbags)
    10/20 Walked over 10 mi marking trail for fun run
    10/21 Ran 1st 5k in almost a year! Planted geocaches and hosted a party
    10/22 Did some walking to fix geocaches + PT
    10/23 Water walking
    10/24 Ran 4 mi on the indoor track + walked 1 mi
    10/25 Walked for an hour + Gymnastic Bodies Front Split stretch routine + PT
    10/26 Ran 5 mi + walked 1 mi + PT
    10/27 Walked a bit + zombie run 5K + PT
    10/28 Ran 4.5 mi + walked 1 mi + yoga + PT

    Goal: 75 mi
    Total: 63 mi
    To go: 12 mi
  • cburke8909
    cburke8909 Posts: 990 Member
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    @MobyCarp thanks. Would I skip the speed work two days before? The race should qualify as speed work. I wouldn't want to over do.
  • weat0043
    weat0043 Posts: 172 Member
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    Oct. 28 - 3.9km soggy and cool run in the rain.
    MTD - 89.9km/100km
  • Ryokat
    Ryokat Posts: 168 Member
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    BruinsGal_91 wrote: »
    @_nikkiwolf_ Much laughter here at those two pictures. Though the woman in the cartoon needs a new Garmin. She's got the Forerunner 305. Having said that; I actually saw a guy at race earlier this year with one of those. And I've still got my old 205. It probably still works, but I have no idea where the charger is.

    I have the Forerunner 201 (got it in 2003); I know it still works because I was using up until June of this year when I got a Vivoactive.
  • BruinsGal_91
    BruinsGal_91 Posts: 1,400 Member
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    Ryokat wrote: »
    BruinsGal_91 wrote: »
    @_nikkiwolf_ Much laughter here at those two pictures. Though the woman in the cartoon needs a new Garmin. She's got the Forerunner 305. Having said that; I actually saw a guy at race earlier this year with one of those. And I've still got my old 205. It probably still works, but I have no idea where the charger is.

    I have the Forerunner 201 (got it in 2003); I know it still works because I was using up until June of this year when I got a Vivoactive.

    I loved my 205. It was like wearing a house-brick on my wrist, but the fact I could see a map of where I'd been and how fast and far I'd gone was fantastic. If my FR25 lasts as long, I'll be more than happy.
  • RunRachelleRun
    RunRachelleRun Posts: 1,854 Member
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    @PastorVincent Good idea. I should. I emailed him once before and he responded quickly. He’d probably feel proud. It was the whole MF MF thing, and then I made it rhyme so it made me laugh, even though I was still cranky.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    cburke8909 wrote: »
    @MobyCarp thanks. Would I skip the speed work two days before? The race should qualify as speed work. I wouldn't want to over do.

    That depends on how heavy you've been training. If you're not conditioned to doing a lot of speed work, skip it entirely. If you've been doing serious speed work, go very light on the speed work two days before a race that you want to run hard. A typical assignment for Thursday before a major 5K race on Saturday might be a two mile warmup, then one set of 15 second cutbacks starting at 1:30. That is, run hard for 1:30; run easy for 1:30; run hard for 1:15; run easy for 1:15; and so on down to 15 seconds. Sometimes Coach has us do 2 sets of 15 second cutbacks starting at 60 seconds; that takes about as long as one set starting at 1:30, but it's a little harder. The idea in either case is that it's enough to remind your body how to run fast, without being so much as to beat yourself up.

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