November 2017 Running Challenge
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11/16 - .75 mile warm-up walk, 3 mile run,.25 mile cool down walk0
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November Running Totals (miles)
11/1 – 5.14 group run
11/2 – 6.60 warm up, speed work, cool down
11/3 – rest day
11/4 – 7.24 aborted paced run
11/5 – 11.15 easy
11/6 – rest day
11/7 – 6.41 warm up, speed work, cool down
11/8 – 7.02 group run
11/9 – 6.98 warm up, speed work, cool down
11/10 – rest day
11/11 – 10.03 paced run
11/12 – 7.06 warm up + 8K cross country race
11/13 – rest day
11/14 – 6.21 warm up, short speed work, cool down
11/15 – 6.89 group run
11/16 – 6.28 tempo intervals
November running total to date – 87.01
Nominal challenge goal: 200 miles
Real goals: Stay healthy. Build base. Prepare for Club Nationals in early December and the start of Boston training in late December.
Today's notes – The temperature this evening was similar to what I've been running in, low 40s sinking to upper 30s; but today there was wind and a threat of precipitation. I drove through rain showers to get to club practice, but only had wet pavement and occasional snow flurries while running. And wind. Maybe between 15 and 20 mph, but gusty so I got a few breaks even going into it. Still, it was noticeable.
I arrived late and missed getting my 2 mile warmup, but that was okay because the assignment had a short warmup and cool down built in: 10 minutes easy, 10 minutes threshold, 5 minutes easy, 10 minutes threshold, 10 minutes easy. Runner's choice of where to run it; I chose to run the campus roads because 45 minutes on a track would be mind-numbingly boring, and there are some small hills on the campus loop. My experience with the race last Sunday pointed out that I need to run more hills, and it would be good to put in an honest threshold effort on them.
With the little hills, the pace on my watch didn't mean as much as it usually does for easy and threshold; I ran much of the workout by feel. The idea would be to average 7:45 to 8:00 per mile for the easy intervals and 6:40 or so per mile for the threshold intervals. Achieved average paces were 7:53, 6:43, 7:37, 6:36, and 7:31. Had no idea I was running the last 10 "easy" minutes that fast until I looked at the stats afterward. Heart rate looks consistent with pace, for the most part.
This was a good workout for where I am right now. It was hard enough to be challenging, but not so hard that I wanted to quit. Gives me something to build on as I look toward a 10K race on Thanksgiving and Club Nationals 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) finished in 25:32.8
November 12, 2017 Pete Glavin XC Race #5 8K (Canandaigua, NY) finished in 34:42.6
November 23, 2017 Race with Grace 10K (Hilton, NY)
December 9, 2017 USATF Club National XC Championship 8K (Lexington, KY)
2018 races:
January 1, 2018 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
January 6, 2018 Winter Warrior Half Marathon (Gates, NY)
January 13, 2018 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
January 27, 2018 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 16, 2018 Boston Marathon (Hopkinton, MA)
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Tough run after work today. I felt really tired and completely uncoordinated on the treadmill. It usually isn't this much of a struggle to stay on the belt! Planning on taking my running outside again this weekend. The snow and ice seems less treacherous.
![exercise.png[\img]](https://tickers.TickerFactory.com/ezt/t/wDB3SSt/exercise.png[\img])
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Shoulders & Triceps for me today. Can I just whine about how pathetically weak my upper body is? Like on leg day, my arms get tired from the weight and my legs are like we can do more!0
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fitoverfortymom wrote: »Rest day today and a crazy day at work so haven't kept up much today. Question, though: I have a 10k on Saturday that I am not very excited about, mostly because I would rather do a longer run than a 6.2m race. For the sake of getting miles in, would it be weird and/or productive to run 4 miles in the early AM before the race and then do the 10k to get roughly 10 in for the day? My long run next week is 11 miles and the HM is 4 weeks away.
@fitoverfortymom if you don't care about your time in the 10K, my suggestion is to 4 miles as an easy warmup to the 10K, then race the 10K.
To get the benefits of a long run, you'd want to do the 4 mile and 10K as close together as you can.
I definitely don't care about the 10k time. I couldn't do early packet pickup, so I will have to do race day pick up which gets me there in enough time to take this suggestion and the other one to do an out and back warm up on the back half of the course.
I care most now about staying injury free and being prepared to run 13.1 in 4 weeks.1 -
November goal 100miles, at least 1mpd
11/1 4.43
11/2 2.25
11/3 6.35
11/4 2.25
11/5 4.50
11/6 2.22 + snorkel 3.5hours
11/7 7.00
11/8 2.32
11/9 4.13
11/10 2.72
11/11 4.00
11/12 5.23
11/13 2.40
11/14 4.30
11/15 5.21
11/16 2.10
Total: 57.41
so, a little catchup: @garygse : virtual hugs and healing wishes....
@PastorVincent hope you recover soon!
@ddmom0811 Hurray for mother/daughter runs!
@Teresa502 please read my profile: best thoughts on your bittersweet run...
@rusgolden wrote about @JessicaMcB ditto I'm sure....
Ticker is my goal for 2017 and progress to date:
Upcoming races:
Phoenix Women's 10k 1/28/18
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didn't quite make my club run last night - there was some rain, and it was dark, and the start was in the city centre, and I've had a week of lots of driving, and and and any other excuse I could come up with....
made it out bright and early this morning for a 2 mile run. It was about 12 degrees C (53F) yesterday so the sudden drop to zero took me by surprise!! Still felt full length running trousers was a bit too much. New gloves arrived yesterday but forgot to test them - went with the normal glove liners I've been using as thought it was going to be a warmer start! The good thing about the liners is that I can tuck them in my hat when my hands warm up. The new gloves are fingerless with a mitten bit that folds over the top and can tuck away when you don't want it. I've been struggling to find pure mittens as suggested, and my main struggle is finding mittens or gloves that are THIN enough yet windproof. Actually what I really need are just fingers. My Raynauds make the tips of my fingers painful, but the rest of my hand is sweaty. Maybe I should take to wearing finger puppets on runs?
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@teresa502 That is a great idea! I have a Fleet Feet not too far from me, I will check that out.
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October goal: Not chicken out and Register for Zumbro. Start training for Zumbro and figure out real mileage
Nominal Mileage goal: 100 miles???
11/1- REST
11/2- 3.1+ 20 minutes shoveling
11/3- REST
11/4- 7.8
11/5- 4
11/6- REST
11/7- 5.8
11/8- 4.1
11/9- REST
11/10- 4.1
11/11- 6.6
11/12- 6.3
11/13 REST
11/14- 3.3
11/15- 4.2
11/16- REST
11/17- 4.4
Total: 53.7
Today's notes- I hit up the ridge again this morning for a quick hour run as I was assigned. Run felt good but, I got back to the truck with 5 minutes to spare! I ended up adding a loop to another icy parking lot to get some "technical" running to finish out the run. Run ended up being 4.47 miles in 1:00:03, for an average pace of 13:26.
All 3 of this week's hour runs ended up with paces around a minute per mile faster than last week. I'm really not sure why. Conditions are about the same, and I don't think it has to do with route familiarity, as this route wasn't exactly new to me last week. Not sure if it's a fluke, or I actually am getting faster..... Oh well, it's a good feeling to know that my weekly mileage is going up, even when my assigned time is staying the same.
Have a Runderful day everyone!
2017 Races Scheduled
6/16- William A Irvin 5k
6/17- Grandma's Marathon 4:24:06
7/15- Eugene Curnow Trail Marathon 7:22:23
8/12- UMTR FatAss "Not Quite" 50k DNF, too darn hot out
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon 6:24:36
10/21 Wild Duluth 100k 18:15:51
11/23- TBD 5k Turkey Trot???
2018 races
4/13- Zumbro Endurance Race 100 Mile
5/19- Superior Trail 25k (Lottery)
7/8- Afton 50k???
9/8- Superior Trail 50 mile (Lottery)
10/xx Wild Duluth 50k? 100k?
http://teachertrailrunner.blogspot.com/1 -
PastorVincent wrote: »No run today... think I got some bad food. Bah. Maybe tomorrow GI will settle down.
Put the hot dogs down my friend.
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PastorVincent wrote: »No run today... think I got some bad food. Bah. Maybe tomorrow GI will settle down.
Put the hot dogs down my friend. 0 -
One thing that always surprises me about running is how sometimes I really, really don't feel like doing it - and once I start, it's actually nice
Yesterday we had our Christmas party at work (it's mid-November, I know - I'm not the one who picked the date!). I didn't have a chance to run earlier that day, and when I got home around 22:30, I really didn't feel like running - too much food, too tired, ... The entire drive home I had argued with myself if I should stop my November run streak. And when I finally convinced myself that I didn't want to quit, I still didn't want to run more than the absolute minimum of 2km which I had set myself, and wasted another 10 minutes on the computer trying to plan a route that would be exactly 2.0km (because even 2.3 km seemed like way too much effort at that moment).
Once I finally got outside and started running, it was so nice - dark streets, cool air, nobody outside but me, quiet and relaxing... I don't know why I went through the trouble of planning the perfect 2.0km route, because I ended up running 5km instead
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9 miles last night. First run in 9 days. Though some soreness popped up towards the end...upper thigh and right hamstring...the run felt great. Kody wanted to go with me but I left him at home. His paws need more healing from the hunting trip.
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@_nikkiwolf_ I agree that even though there are days we have to drag ourselves out I can't say there has ever been a run I've regretted getting out there and doing.
Registration for the Frozen A** 50K opened last night! Seems fitting I will be celebrating my birthday this year running a good old fashioned snow dog trail ultra
Scared the hell out of myself this morning when I turned a blind corner on trail and BAM! nearly ran full force into a *kitten* moose of all things. He didn't even seem terribly phased by me getting so close- he must hang out in that blind a lot
November 1- 18+8
November 2- 22
November 3- 20
November 4- 42
November 5- 20
November 6- 18
November 7- 18
November 8- 19
November 9- 18
November 10- 28+6
November 11- 38
November 12- 20
November 13- Off
November 14- 19
November 15- 19
November 16- 24
November 17- 25
382/500km
2018 Races
*Gord's Frozen A** 50K, February 19
*JAJA Trail Marathon, April 1
*Red Deer Marathon, May 20
*Cactus Coulee Crawl 30km, TBA June
*Eddie's Half Marathon, TBA June
*Run in the Buff 120km TBA August
*Lost Souls 100 Mile September 7
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@JessicaMcB I've never had a moose encounter (while running) but I did have this one time I was riding my bike, came around a corner and almost hit a black bear.... Good thing for me she decided to just scoot her cubs away rather than get all mama bear on me.1
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JessicaMcB wrote: »Scared the hell out of myself this morning when I turned a blind corner on trail and BAM! nearly ran full force into a *kitten* moose of all things. He didn't even seem terribly phased by me getting so close- he must hang out in that blind a lot
@JessicaMcB now THAT would be cool!
This reminds me about my run-in with wildlife last night! Around mile 3 I see a critter up ahead. It's pretty dark so I can't see it clearly but I figure it's a rabbit since we have thousands around here. It doesn't hop away right away, and now I can see it's darker than a rabbit, so now I'm thinking it's a cat.
I get about 4 feet away from it before it finally starts to scurry off the path. Holy *kitten*! It's a damn skunk!!! I'm grateful it decided to get out of my way rather than stand its ground.
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Rough morning. Headache, stomachache, feel like I need 3 more hours sleep. I was gonna suck it up on being tired but enough is enough and maybe my body is just telling me no today
I could wind up running afternoon or evening, but if not then I'll make up today on Sunday.
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@JessicaMcB @MNLittleFinn @7lenny7 all your animals encounters are making me feeling very feeble with the cute little bat poking its head out at me last night when I shut up the workshop
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@JessicaMcB @MNLittleFinn @7lenny7 Wow! Not sure how I'd deal with any of those critters. I get panicky when I come across wild turkeys.
Cute bat @girlinahat0 -
JessicaMcB wrote: »@Dazzler20 thats a wicked goal, is Firenze a fast and flat? I feel you on working around perpetual shin splints- my shins are fine but my piriformis is forever shot to *kitten*.
(It's @Dazzler21
)
Yes I have heard it's relatively fast & flat - However with a lot of cornering - I expect a PB though as I have only ever run one once before and I had screwed my IT band up by over training for that.
A review from a tech geek.
https://www.dcrainmaker.com/2013/12/florence-marathon-perhaps.html
From average joes
http://www.marathonguide.com/races/MoreReviews.cfm?MIDD=1241171126&Page=2
and Map and route gradient etc
http://www.firenzemarathon.it/index.php?option=com_content&view=article&id=97&Itemid=168&lang=en1 -
@_nikkiwolf_ My run yesterday was like that. I was not feeling it all day, but when I got out there I had one of the most enjoyable runs I have had in a while.
@JessicaMcB and @mnlittlefinn Those are some scary critters. I usually only have to worry about rattlesnakes and skunks. And as long as you don't step on the snake he's not going to come chasing after you.0 -
@_nikkiwolf_ great you got outside and felt good. hopefully you remember that run the next time you are talking yourself out of a run
@JessicaMcB wow!! More power to you girl, im cold just thinking about temps like that!!Good luck on your race.
No moose down here in fl, but I have seen a few gators while out and about. They are actually quite boring and dont pay any attention to anyone. What you need to look out for are the Sandhill Cranes. (like 6 foot tall birds). Sometimes they like to make a few hops in your direction with their huge wings spread out and try and scare you off.. lol plus they have like long spikey beaks that you do not want to get close to.
5 miles on a hilly out and back. Trying to increase the difficulty of my Friday run and work the muscle a bit. I have a question tho... If I am breathing hard on the uphills, does that mean I have entered the anaerobic part of a workout and is this detrimental to marathon training?0 -
Thanks for sharing that with me. I'm so very sorry for the loss of your son. I've never lost a child (never had any) but I think that is the hardest loss of all.November goal 100miles, at least 1mpd
@Teresa502 please read my profile: best thoughts on your bittersweet run...
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You might not be in the anaerobic zone. On my hard hills on trail, I'll be hiking, with a HR well below anaerobic and be breathing hard. if it's just on uphills, it shouldn't be an issue. Hills are harder, so you will be working harder. if your overall pace/HR/breathing is easy, you're fine.5 miles on a hilly out and back. Trying to increase the difficulty of my Friday run and work the muscle a bit. I have a question tho... If I am breathing hard on the uphills, does that mean I have entered the anaerobic part of a workout and is this detrimental to marathon training?
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Rest day, not completely scheduled but I will run tomorrow.1
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I wanna go run today. It's gonna be 80F and windy, gusts up to 50 mph... I just need to borrow someone's good right hip.
The YMCA has been painted inside.. now if they'll just get some water in that damn pool!0 -
Got up to run today since I skipped out of Tuesday. And I wanted to loosen up the legs from the fast paced run yesterday. The house and car thermometer said 40F so I dressed accordingly. But after heading down the mountain, the car thermometer read 34F. Big difference! Fortunately I haven't cleaned the car out this week and I still had an oversized hoodie in the back seat. I wore it until 1.5 miles in, then I had to strip it off. But I'm glad I went.1
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Moose? Bears? All I ever encounter is house cats. And sometimes dogs.
Oh and flocks of birds that feel straight out of a scene from The Birds.0 -
Not going as good as I planned but here I am.
November Running Challenge
Goal: 90 km
Ran: 32/90 km
16/11/17 Run 1 km
15/11/17 Run 6+2 km
14/11/17 Run 8 km
10/11/17 Run 1 km
9/11/17 Run 7 km
8/11/17 Run 4 km
7/11/17 Run 2 km
1/11/17 Run 1 km3 -
If my run crosses sunset, I kick up deer often. Have yet to be able to catch one though. They are a just a bit quicker than I...2
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