November 2017 Running Challenge
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I think it is safe to say, summer is finally over:
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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
Total: 35.5
Today's notes- Today's assignment was 20 minute Warm Up, 3x1 Mile Cruise Intervals and 10 minute Cool Down. Splits on the Intervals were 7:25, 7:27, 7:28. The last interval was kind of rough. Roads have some snow on them, so it wasn't perfect footing, and a stout north wind nailed me 1/4 of every lap. That said, the intervals felt pretty good. Overall, I felt pretty good about the workout, until I got home, started logging it on Addaero and realized goal pace was 7:20, not 7:30.....ugh kind of annoyed that I had misread the assignment... I normally have zero OCD tendencies, except when it comes to running....ugh....
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 -
So after my long run this morning I hop in the shower, towel off and notice my lips are blue - like really blue! I almost took a picture. Crazy right? It was 59 degrees with a chilly breeze. For most of my run I felt quite warm, so I’m a little weirded out by it. I feel ok.
Any one else experience this weirdness?
I haven't. Reminds me of when my kids were little and wouldn't get out of the pool or cold springs adamant that they were not cold. Lol!
I seem to have a touch of raynaud's disease and my half of fingers and toes go white when its reasonably warm. I know some medications are linked. There are a few here with it, maybe that could say if that sounds familiar. Or Google?
ETA... I had to google it.
Since you felt fine it probably nothing more than your body diverting oxygen to more important parts of the body. 
seems to be a common thing. 1 -
MNLittleFinn wrote: »@MobyCarp I wish I could grow a beard. Alas, it is not to be.
Hmm.. me neither buddy. But the older I get the harder my body tries!
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@Elise4270 I have Raynaud's, not severely like my dad did (horrible all white hands, and very painful), but it is getting more noticeable over time. It doesn't have to be particularly cold for it to happen. Stress can trigger it too so it's not always just cold weather based. I typically get it on one hand or the other, sometimes both, and usually my middle, ring and pinky fingers turn white on the top half. The only thing that seems to help that I can tell is try to avoid them getting too cold in the first place by making sure to wear gloves or mittens (mittens are better for me) even when it doesn't seem to be quite that cold and to use handwarmers. My toes get numb also and I try to wear multiple layers of socks and have looked into various toe warmers.
No run yesterday or today, saving up for tomorrow's HM. I walked the dog this morning in the chilly temps to try to acclimate myself. I feel like I haven't had enough cold weather practice yet!
Thanks for the tips on headphones. I'm tempted to try the Aftershokz bone conduction ones. Maybe for my Christmas present to myself. I saw them at Fleet Feet yesterday when I was there for packet pickup but it was too busy to try to look into it. I'm also tempted by the true wireless ones that were mentioned. Those are cheaper so I might just do that first.
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@katharmonic Good information. Once in a while I'll have that stinging in my little finger and the tip of my ring finger. The half white fingers and toes aren't painful, just odd. I have some thick wool socks and 3 different gloves for various conditions, I'll be sure to remember to wear them.
I looked at the same headphones. I may also check in to a pair. I don't listen to music running, but if I can figure a way to carry my phone I may reconsider it.0 -
@Elise4270 my wife has multiple connective tissue disease. Her fingers will turn blur on a warm dsy, just standing around. Like @katharmonic She has Raynauds but it's mixed with a couple things, hence thr MCTD diagnosis. She wears gloves all the time.1
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I found this article titled Perfect Your Form in Novembers Runners World. I tried to find a link to the article online, I mean, it's gotta be online somewhere? It's by Jonathan Beverly, in case anyone finds it.
I thought it to be simple and helpful.
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@Ryokat I sleep for 3 or 4 hours then I get up and run, come home and mom, rinse, repeat.
@MNLittleFinn I HATE when I misread things! And I feel you on the footing- we are at the awkward snow stage in the year where there are still thin areas (and those are populated by roots because the trail gods can be dicks) and my left ankle is feeling it.
@Elise4270 they lost me at running quiet 2 -
JessicaMcB wrote: »@MNLittleFinn I HATE when I misread things! And I feel you on the footing- we are at the awkward snow stage in the year where there are still thin areas (and those are populated by roots because the trail gods can be dicks) and my left ankle is feeling it.
Part of me is ok with misreading it. 7:30 was hard enough.... well, I guess with splits of 7:25, 7:27, 7:28, it couldn't have been too bad.... That said, I was within 10 seconds of the real goal, so that's Okay, right???? Ugh.... That said, a year ago, 7:30 was my 1 mile personal best, so that does say something about my improvement.2 -
11/2: 4.8
11/3: 3
11/5: 8
11/8: 4
11/11: 1.5 miles (Dreadmill)
Total 21.3
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Tried out some new cold gear this week, need to look into a jacket or a machine that controls the weather.
11/2: 5 miles
11/4: 8 miles
11/5: Rest
11/6: Weights
11/7: Cardio workout, run didn't happen
11/8: Weights
11/9: 5 miles
11/10: Rest/stretching/rolling
11/11: 5k Race
Total: 21 miles
Goal: 60 miles
I seriously need to get both my 5 mile runs in this week and a long run next weekend. I need the time on my feet to adjust to running in the cold.5 -
Tried out some new cold gear this week, need to look into a jacket or a machine that controls the weather.
Set mine for a few hours of light rain at night, and 62-67f daylight temps with a light breeze. I'd also like a personal beach in this landlocked state
so on swim days, I'd like it to be 87-92. 
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11/1 10miles
11/2 4miles
11/3 12miles
11/4 4miles
11/5 rest
11/6 6.62miles
11/7 5miles
11/8 7miles
11/9 4miles
11/10 14miles!
11/11 6miles
A brisk 6 miler. Something about the cold - I ran just over 9 min miles and it felt pretty easy! Oh and I survived without my headphones- I didn’t know if I could
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11/01 - REST
11/02 - REST
11/03 - 1.95
11/04 - 8
11/05 - REST
11/06 - 4.7
11/07 - 2.5 (uggg, treadmill)
11/08 - 5
11/09 - REST
11/10 - Cross training: Bodypump and CX Works + 10 minutes on treadmill walking with steep incline.
11/11 - 9.85
Planned on 9. Called an audible when I started the run to do 9.5. Ended up at 9.85 because I didn't want to walk the little bit back to the parking lot for my truck. Great run, though. I loved the course and I have confidence I will be able to so the HM. Saw a coyote, so that was cool. It was mostly a gravel trail instead of paved, and I really enjoyed that. My feet definitely prefer feeling the earth.3 -
fitoverfortymom wrote: »11/01 - REST
11/02 - REST
11/03 - 1.95
11/04 - 8
11/05 - REST
11/06 - 4.7
11/07 - 2.5 (uggg, treadmill)
11/08 - 5
11/09 - REST
11/10 - Cross training: Bodypump and CX Works + 10 minutes on treadmill walking with steep incline.
11/11 - 9.85
Planned on 9. Called an audible when I started the run to do 9.5. Ended up at 9.85 because I didn't want to walk the little bit back to the parking lot for my truck. Great run, though. I loved the course and I have confidence I will be able to so the HM. Saw a coyote, so that was cool. It was mostly a gravel trail instead of paved, and I really enjoyed that. My feet definitely prefer feeling the earth.
Sounds like a great run. Seeing a coyote is sweet, and getting off roads is always a good thing.1 -
@katharmonic I have the Aftershokz Trekz Titanium. Worst waste of money this year, at least for me! The problem with the bone conduction is that it only works if the pieces are pressed against the bones. This doesn't work for me when I'm running. They keep moving in and out of the right position, so the music also jumps between loud and quiet. Drives me insane! In addition, while they are okay while wearing either glasses or a headband, when I'm wearing both, the headphones press the arms of the glasses againt my temples in a way that really hurts.katharmonic wrote: »I hate the headphone cord but I'm always forgetting to charge my wireless ones and they are kind of awkward and uncomfortable, so I end up reverting back. I'm tempted to try the bone conduction kind but I'm afraid they will be uncomfortable so I haven't invested. Anybody use those?
I'm back to using my Plantronics Backbeat - much more comfortable, no "contact problem", and I actually think they still allow a good awareness of the environment, at least at the volume I use.3 -
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
November running total to date – 60.57
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 – Welcome to winter. 23º F (-5º C) at run time. It felt colder because the paced run was from Durand Eastman Park, so there was a period of standing around in the weather before we got moving. On the plus side, the wind was minimal and there was some sunshine off and on.
I was nominally the 8:00/8:30 pacer, with planned distances of 10, 13, 15, or 16 miles. Got only one pacee, which I expected. Ravi said he wanted to run 8:15. He runs without a watch, and typically pushes the pace faster than he claims to want to run. My job is to slow him down to a pace he can sustain for a long run. I'm not terribly good at it, but I'm better than letting him loose on his own.
The first two miles, I knew we were running fast. There's no help for that. It's hard to run slow when it's 20º colder than you're used to and you need to warm up. After that, I made an effort to slow down whenever my watch said we were running faster than 8:00 current pace. Stopped at the water stop just before the 5 mile mark. Ravi would have run past it, but was okay with stopping. My thought was a short break might save his run. As is my protocol, I paused the Garmin for the water stop; it was shorter than they have been.
Continued on, and did my best to keep Ravi honest. At about mile 8, I asked Ravi how far he was going. What are the distances? 10, 13, 15. He said he'd quit at 10. Okay, I'll stop when you do. I have a race tomorrow, and my team mates would like me to run fast. Got into the last mile, and Garmin showed us right at an 8:00 average pace. And Ravi picked up the pace, as he typically does when he knows we're close to the finish line. 7:40, 7:30 . . . and with a quarter mile to go, I ran with him. Then I pushed it to T level of effort, and finished with a stride of perhaps 150 meters. Turned around, and Ravi was walking, quite a bit winded. I felt fine. Finished with an average pace of 7:57, but the difference between that and 8:00 even was all in the fast last 500 meters or so. The first 9 mile splits all hung out close enough to 8:00 to look like an honest 8:00 pacing; but I know I should have been pacing 8:15 or even 8:25.
I'd like to say I did the stride to try to make a point that we need to run easy so we have a kick at the end. In truth, I'm just a little puzzled how to get Ravi to slow down. He was assigned to the 9:00 pace group, but comes to hang out with 8/8:30. 8:30 might not be too bad for him; but 8:00 is more of an aspirational marathon pace for him than an easy pace. Of course he can keep it up for 10 miles; but 15 or 16 is more challenging, and he has a history of issues going a bit farther. I don't think he got it; maybe next week I'll talk to him about what it means.
I could have gone and run another 3, 5, or 6 miles solo; but I thought about the ankle issues I've had the past week, and the race tomorrow, and my weekly mileage. I decided that 10 miles today was enough, and I'd feel pretty stupid if I ran 15 and banged up my ankle enough that I had to run slower tomorrow.
Most likely I will fall short of my nominal 200 mile goal for November. My weekly distance is not ramping up as quickly as I thought it would when I set the goal. But that's okay. I'm feeling much better running now than I was in late October, and the main thing is to build the base and feel good, not to ramp the miles up instantly.
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)
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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@MobyCarp Great write up. You're not the only one who's thinking that they will fall short of their monthly goal. I'm really thinking that I will too.0
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11/1 = 10 miles
11/2 = strength training
11/3 = 5 miles
11/4 = 19 miles
11/5 = rest day
11/6 = 4.5 miles and strength training
11/7 = 8.5 miles
11/8 = rest day
11/9 = 6 miles
11/10 = Vinyasa yoga class
11/11 = 13 miles (New Braunsfelds Half)
Well, that race kinda sucked. I finished in 2 hours 14 minutes -- 10 minutes slower than last time. I hit a wall at mile 7. I don't know what was wrong with me. I think I probably went out a little too fast on the first half of the race in a quest to run a half in under two hours. It was also humid and temps were in the 70s. That definitely did not help. Ugh.
OH, and my hip is super sore from my PT session yesterday. The PT lady did this myofacial release thing on my hip flexers and lower back. Today it feels like someone beat me with a baseball bat. Has anyone ever had this done? Is it supposed to be this sore?!?
66/175 (September goal miles)
Upcoming Races:
11/11 = New Braunfels Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon4
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