November 2018 Monthly Running Challenge
Replies
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Yesterday I was feeling a little better and did 5 miles on trails. Later that night my in-laws arrived. I have not slept more than 5 hrs since, hanging on by my fingernails. They are in their 70s and they are energizer bunnies. PRay for me!
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That wraps up my third week of Fat to First Mile. So far, it’s going well and I’ve had no issues with being able to run the full intervals. Running at night will take some getting used to.
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Yesterday was a nice easy recovery run...today's run though was not quite so easy. As race day is exactly three months out, that means that there's a good amount of recovery time left for doing something like this: run a full 26.2 mile distance and test out endurance. That meant 18 miles at within 10% of marathon pace, and then 8 miles at marathon pace itself.
As usual for a 26-miler before work, I got up at 12:30am to get ready, and took a GU gel roughly 15 minutes before the start of the run. Although the temperature at the start was in the mid 40s, there was a cold northwesterly wind that chilled things down to a feel-like temp of 35F, so I went with the usual short-sleeved running top and shorts, but put on arm sleeves, thin gloves, and a cap to help ward off the cold.
Due to the temps, I didn't really sweat that much, and in turn didn't actually stop at any of the water stops along the way. Also, although I carried a GU gel with me that I intended to take around mile 20, I didn't take that either, so the run was pretty much unfuelled save for the GU gel taken before the start. The wind helped in some places, but made for tough going when it became a headwind from miles 10-18 and in the final 5 miles.
Overall, I finished the run in 3:29:06, meaning I have a new unofficial PR that beats my previous Long Beach race PR by 2 minutes and 15 seconds, and gives me a huge confidence boost that I'll be able to achieve my 3:15:00 goal in February when I'll be fully rested and fully fuelled.
Now for a weekend of full rest.
01 - 14.71
02 - 22.16
05 - 15.66
06 - 14.90
07 - 13.09
08 - 13.52
09 - 26.21
Total: 120.25 / 300 miles19 -
@garygse, your running blows my mind. Great job on your "test" full marathon.
Date :::: Miles :::: Cumulative
11/01/18 :::: 0.0 :::: 0.0
11/02/18 :::: 0.0 :::: 0.0
11/03/18 :::: 0.0 :::: 0.0
11/04/18 :::: 0.0 :::: 0.0
11/05/18 :::: 3.0 :::: 3.0
11/06/18 :::: 3.2 :::: 6.2
11/07/18 :::: 0.0 :::: 6.2
11/08/18 :::: 3.0 :::: 9.2
11/09/18 :::: 3.0 :::: 12.2
Same as yesterday pretty much - 3 miles on the treadmill after work. Nothing interesting to report about that.
It snowed today - not ready! Tomorrow's run will be right at freezing temps. I better dig out my various layers and winter accoutrements. (PS, that IS how you spell that word, despite it wanting me to change it to accouterments. No.)
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Today I got to run 3.63 miles. Over the last 24 hours the temperature dropped from low 30s to high teens and we got a solid 2-3 of inches of snow. The snow was very pretty, as it often was, but I spent most of the morning alternating between feeling very cozy with my blanket and classical MPR and hot beverages, and stressed out even through there really isn’t much to do before closing next week (AHHHH!). Or maybe because there isn’t much to do. Either way, thanks for the congratulations, everyone! I am running right at the end of my rope but doing my best to take care of myself and not push it. We still have a lot to do before the end of the month.
Anyhow, I didn’t really want to go running but I couldn’t come up with a good reason not to go (apparently 18 degrees and snow aren’t good reasons) so I went, and I’m glad I did, as almost always. My one and only slip came before I even started running, crossing the street at an angle and hitting a slick spot, but once I got on the trail the Peregrines did their work well.
Snow!
I wore Smartwool tights under long running pants and by tights I mean full on footie ballerina tights made of marino wool. This was the first time I tried them out and I wasn’t sure how well they’d work but I totally forgot I had them on except for how it took my butt longer to get cold than usual. Win! I am thinking I might want to cut the feet off depending on how they feel the next time I take them out - my ankles were hurting a bit the first mile or so, although that could have just been running on the snow. At least the feet meant I didn’t need to worry about my short socks, but that problem should be solved soon: I’ve got three pairs of Smartwool crew socks plus a pair of leg warmers coming, along with my brand new Smartwool insulated running skirt butt-coat, which I managed to nab from REI for almost 50% off thanks to a member coupon. Nice.
I'm not sure about this!
So the cold wasn’t really a problem, although I did have to keep pulling my buff over my nose and mouth and pulling it down again depending on the wind, and of course my butt was cold by the end of the run, per usual (BUTT-COAT!). Aside from needing to keep my mind focused and my eyes on the path (while still trying to keep my head up, good trick!), I could feel my calves especially working harder than usual, and getting used to the different impact was an adjustment. Once I got to the lake I mainly ran in the grass as there had been enough people out to pack down the snow on the trail and the uneven surface wasn’t a whole lot of fun.
All in all I'm not sure running on snow was actually that much fun, but it's hard not to feel bad-*kitten* running in Minnesota winter, and the exercise was good for me. I've got lots of stuff to do this month but I'm going to do my best to keep up my every-other-day running streak. It might not be a training plan, but it does help clear the cobwebs. And for the next 48 hours or so, I don't plan on doing much of anything but drink red wine (in moderation) and watch bad television, because I've earned it. As always, thanks to anyone who made it to the end of this novel!
NOVEMBER MILES:
11/1 Th - 0:40:01 - 3.76
11/2 Fr - rest
11/3 Sa - 0:30:46 - 2.93
11/4 Su - rest
11/5 Mo - 0:55:43 - 5.07
11/6 Tu - rest
11/7 We - 0:43:29 - 3.70
11/8 Th - rest
11/9 Fr - 0:42:05 - 3.63
November Total: 19.09/75 miles
Races! (italics under consideration)
July 4: Red, White and Boom! 5K Chip time: 0:32:20
August 25: Glo Run Night Race 5K Chip time: 0:30:40
September 8: Helen Gold 10K DNS - trip postponed
September 9: City of Lakes Half Marathon Net time: 2:28:25
October 6: Twin Cities Marathon Weekend 10K Chip time: 1:05:14
October 21: Mankato Half Marathon Chip time: 2:29:25
November 24: Mustache Run 10K
December 8: Reindeer Run 10K or 15K (leaning 15K)
2019 Races Under Consideration
January 5: Polar Dash 10K
January 26: Securian 10K
May 23 (est): ESTRS Lebanon 10K
June 13 (est): ESTRS French 5K
July 11 (est): ESTRS Lebanon 7MI
July 17: Torchlight 5K
August 1 (est): ESTRS Hyland 4MI
September 9 (est): Sioux Falls Half Marathon
October 6 (est): TCM 10K13 -
2.75M Treadmill before strength training
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I didn’t run today, we attended a funeral for one of my husband’s teammates
I did get a package in the mail with my placement medal in the Joggin for Frogmen race a few weeks ago!
This was the finisher medal
And this is my medal for finishing second in my age group!
3/18/2018 Shamrock half marathon
3/24/2018 Don't Sit on Colon Cancer 5K
5/28/2018 Run to Remember 5K
10/7/2018 Crawlin Crab half marathon
10/13/2018 Joggin for Frogmen 5K
11/18/2018 Norfolk Harbor half marathon
12/2/2018 Busch Gardens Christmas Town Dash 8K
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@zdyb23456 Nice swag!!!0
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@zdyb23456 Nice swag, condolences on the funeral.
@garygse great rehearsal!
Rest day today for me, long slow run tomorrow.
@lkpducky I had issues when I added rest days as well. I realized that my times have improved (however marginally) and my lifting has gotten easier even just putting 1 rest day in.
Bonus for me: figured out how to get my Samsung Gear to talk to Strava so no more phone with me unless I want it .Yay👌7 -
polskagirl01 wrote: »Article I just read about ultrarunning: https://www.suunto.com/en-au/sports/News-Articles-container-page/Four-myths-about-ultra-running-that-you-need-to-know/
That was a good read.
I've now been checking my run times / intensity minutes for the past whenever to see if I manage 9 hours a week already. 1 -
@garygse Bravo on your marathon PB!!
I figure it's your PB, as even if you do a PB in an event, that doesn't compare to any other event, as they're all different and each one has different weather anyway, so how long is a piece of string?
You rock!
Say, you did this almost unfueled?
Do you believe in this "fat adaptation" stuff from the LCHF evangelists?
It seems to me you get better at longer distances and running on your fat reserves after glycogen is depleted by running longer distances, not so much by what you eat.
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@garygse Bravo on your marathon PB!!
I figure it's your PB, as even if you do a PB in an event, that doesn't compare to any other event, as they're all different and each one has different weather anyway, so how long is a piece of string?
You rock!
Say, you did this almost unfueled?
Do you believe in this "fat adaptation" stuff from the LCHF evangelists?
It seems to me you get better at longer distances and running on your fat reserves after glycogen is depleted by running longer distances, not so much by what you eat.
Yes, well done @garygse!!
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We escaped! The room only has a 40% survival rate, so we beat the odds!
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Decided to move to week 4 of c210k because weeks 1-3 probably wouldn't be enough of a challenge. Also, because I slipped on freshly fallen snow, I think I might move indoors for the winter. I hate the dreadmill, but I don't have good enough shoes to run outside nor the budget to get them.
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PastorVincent wrote: »We escaped! The room only has a 40% survival rate, so we beat the odds!
Well done! I love escape rooms, especially when we can mange to get a team of 5 or 6 in there alone - more than that is too hard to coordinate. A group of friends and I are on a leaderboard at one of our local rooms because we managed to brute-force a puzzle and skip about a third of the room. I'm quite proud of that.3 -
@Scott6255, @katharmonic, @Tramboman, @workaholic_nurse, @Orphia, @PastorVincent Thanks guys for the kind words!
@garygse Bravo on your marathon PB!!
I figure it's your PB, as even if you do a PB in an event, that doesn't compare to any other event, as they're all different and each one has different weather anyway, so how long is a piece of string?
You rock!
Say, you did this almost unfueled?
Do you believe in this "fat adaptation" stuff from the LCHF evangelists?
It seems to me you get better at longer distances and running on your fat reserves after glycogen is depleted by running longer distances, not so much by what you eat.
First, I've always believed in balanced diets, so no "high this, low that" or restrictive diets...just sensible portions of foods that for the most part deliver most of the required nutrients (that's not to say that I think these diets don't work...they're just not for me). So in that respect, I don't read up on any kind of diet, and had to look up fat adaptation. I can't say I'm sold on it...especially when the site I read contained lines like "this basic physiology appears to be lost on most doctors and dieticians [sic] worldwide" which just stinks of woo science if you ask me.
Personally, I think your last line is spot on.
edit: missed a name!5 -
Breakfast at Tiffanies @ContraryMaryMary That's called Carbo Loading for a future event, or testing your event fueling options. Perfectly justified
@garygse Awesome laying it down solid. As @Orphia said a PB is a PB since each event has differant terrain challenges, weather and athlete congestion points meaning we can't really compare between events.
@MegaMooseEsq Another winter running addiction begins. I might suggest you start a Running Log with a focus on clothing vs conditions so you can build a cheat sheet where you look at the temp/wind/sun before a run and match it to a historical reference for getting the right clothing selected. Makes it a lot more enjoyable if your in the Goldilocks zone. One thing you will find is that all runners will have their Hot spots and Cold spots. My cold is the back of my shoulders and my Love handles, so I need a 3 layered shirt for my shoulder, 2 for my sides and 1 every where else. Another of my local friends it's always her forearm/bicep, another friend is like you with a cold butt.
Like anyone buying there first house it is nerve wracking, Everyone gets through it and life rolls on.
@zdyb23456 Decent swag!!! and a good Placement medal.
@PastorVincent 13 days 58 hours and 86 minutes
well done.
@bubblegum2fitness Good call on adjusting your C210k to fit your present abilities.
I hope that you stumble onto a great sale on Trail Shoes as they open up so many opportunities and trails.
On one of our Local Trails there is a steep hill know as Parachute Hill - in road shoes its treacherous in trail shoes nothing to it.
One of the Hills in Grande Cache ( Canadian Death Race ) is called Band-Aid Hill - nasty in road shoes - so much fun in trail dogs.
Tomorrow promises to be interesting our Summers End - Seven Peaks-Seven Pubs Challenge 34-40km ( no defined route ) and ~ 1600m elevation. Will be starting with a headlamp, coat, gloves and toque. Finishing with short sleeve top, hat and sunglass's.
This is one of those No No Pop-Up Events; No Entry Fee, No Official Timing, No Official Route just get to the top of seven designated hills stamp your bib/log and continue, No Bling, No Scheduled date ( usually occurs in last 2 weeks of October or first 2 of November giving a 4 week window ) = No Training Schedule = No Taper. Really just a fun event to get people out to see the differant trail options available. Aid Stations - look in the back of various vehicle ( 7P7P signs ) left by local athlete's and take what you need/want. One of the vehicles had a mini-bar last year.
After its done Brunch, Hot Tub and 7 Pubs with supper at one of them. The last Pub is a little sketchy but can be a lot of fun watching the " Entertainment ".6 -
@garygse... Wow. You are amazing. I'd love to see what you could do running ultras on trails.
@juliet3455 for me my cold spots are my triceps and wrists. I solved the wrist issue by wearing the fleece golf mitts I mentioned last year. I should try arm sleeves for my triceps. As tight as they fit it might keep the warmed air next to my skin better than a long sleeve shirt.
@MegaMooseEsq one trick for running in cold weather is to dress with an extra layer so you don't start out freezing, then run a mile out and back to get warmed up. Drop off the extra layer and continue on your merry way.
I'm not a LCHF fan boy but I do believe that greatly reducing sugars and other refined carbs are good ideas. MFP diary defaults to 50 percent as the recommended daily calories from carbs. I try to get between 25 to 35 percent carb calories.
Getting your body to burn a higher percentage fat for fuel is of great benefit for ultras. Considering the slower speeds required it's probably just marginally useful for marathons and of no use for half marathons or less.
68 more days until my next run.1 -
polskagirl01 wrote: »eleanorhawkins wrote: »@Avidkeo 1 week? Yikes!!!!
I'm sitting here in a stew cause the organisers of mine just emailed me an invitation to take part in the 5km breakfast run at 9am the day before. I'm not going to run for a couple of days before my half, according to Mr Hal Higdon. But they're taunting me with a free T-shirt....... I really need to hit delete before I end up clicking the sign up button and ruining all the well-laid plans.....
I volunteer to be the lone non-enabling vote here to "STICK TO YOUR PLAN!!!"
@eleanorhawkins Haha my plan has me running a gentle 5k the day before so I say do it hahaha. Though if you are running with others your competitive side might come out...2 -
PastorVincent wrote: »We escaped! The room only has a 40% survival rate, so we beat the odds!
Can you explain this cause I've never heard of it. Looks fun!0 -
Study day is over, it went really well! I then drove 2hrs to get home but look what was waiting for me...
9 -
polskagirl01 wrote: »eleanorhawkins wrote: »@Avidkeo 1 week? Yikes!!!!
I'm sitting here in a stew cause the organisers of mine just emailed me an invitation to take part in the 5km breakfast run at 9am the day before. I'm not going to run for a couple of days before my half, according to Mr Hal Higdon. But they're taunting me with a free T-shirt....... I really need to hit delete before I end up clicking the sign up button and ruining all the well-laid plans.....
I volunteer to be the lone non-enabling vote here to "STICK TO YOUR PLAN!!!"
@eleanorhawkins Haha my plan has me running a gentle 5k the day before so I say do it hahaha. Though if you are running with others your competitive side might come out...
It depends on your training level. If you aren't accustomed to regularly running half marathon distance, I personally don't think it makes sense to run a 5k the day before, unless you're sure you can force yourself to run it very slowly while everyone around you is racing and you know you can go much faster.3 -
polskagirl01 wrote: »polskagirl01 wrote: »eleanorhawkins wrote: »@Avidkeo 1 week? Yikes!!!!
I'm sitting here in a stew cause the organisers of mine just emailed me an invitation to take part in the 5km breakfast run at 9am the day before. I'm not going to run for a couple of days before my half, according to Mr Hal Higdon. But they're taunting me with a free T-shirt....... I really need to hit delete before I end up clicking the sign up button and ruining all the well-laid plans.....
I volunteer to be the lone non-enabling vote here to "STICK TO YOUR PLAN!!!"
@eleanorhawkins Haha my plan has me running a gentle 5k the day before so I say do it hahaha. Though if you are running with others your competitive side might come out...
It depends on your training level. If you aren't accustomed to regularly running half marathon distance, I personally don't think it makes sense to run a 5k the day before, unless you're sure you can force yourself to run it very slowly while everyone around you is racing and you know you can go much faster.
It also depends on your goals. The BAA 5K sits out there, 2 days before the Boston Marathon. I looked at some of the past results, and if I ran a good 5K I'd have a chance of winning my age group. This is a race that will have 10,000 runners and attract some of the best runners worldwide. I already know that, at the national level, I should finish in the 6th to 14th place of my age group if the real competition shows up, and the winner will beat my PR by a substantial amount. So what's going on?
It's not hard to figure out. The really good runners in my age group are all running the marathon on Monday, and they're not going to mess up their marathon by running a hard 5K on Saturday. Even at the level of world class, someone who is running both will choose one or the other to be the race that gets the focus and the push for results.
Granted, I've played with the idea of running the Shamrock Half Marathon in Virginia Beach the day after running the 8K; but there is no doubt that the 8K would be the serious race, and the half would have to be just for fun. There aren't many people who can run 2 races back to back and perform at optimum level in both races.5 -
PastorVincent wrote: »We escaped! The room only has a 40% survival rate, so we beat the odds!
Can you explain this cause I've never heard of it. Looks fun!
Sure! It is just like the "Escape Room Games" you play the computer save in real life! So the general concept is you and your team are locked in a room (or a set of rooms). In that room is everything you need to escape, and you have 1 hour to get out. In order to get the things you need to get out, you have to solve puzzles, disarm traps, solve riddles, and that kind of thing. It is great for a mixed group of abilities like our group.
For example in my team in the picture, you have a Geologist, a stay-at-home mom, an ultra runner, an obstacle course runner, a retired marine, a computer geek, and so on. In most events, we are at many different levels so normally we could not do competitions as a team, but in this kind of thing, the large variety is a big benefit. For example, there was a sliding block puzzle which my wife just rocked, and the geologist was able to memorize a complex light pattern on the first try.3 -
@bubblegum2fitness if you have an old pair of shoes, you can make screw shoes for like a couple dollars at most. Maybe free if you are the kind of person that has a box of random screws around. Here is how:
http://skyrunner.com/screwshoe.htm1 -
@Scott6255, @katharmonic, @Tramboman, @workaholic_nurse, @Orphia, @PastorVincent Thanks guys for the kind words!@garygse Bravo on your marathon PB!!
I figure it's your PB, as even if you do a PB in an event, that doesn't compare to any other event, as they're all different and each one has different weather anyway, so how long is a piece of string?
You rock!
Say, you did this almost unfueled?
Do you believe in this "fat adaptation" stuff from the LCHF evangelists?
It seems to me you get better at longer distances and running on your fat reserves after glycogen is depleted by running longer distances, not so much by what you eat.
First, I've always believed in balanced diets, so no "high this, low that" or restrictive diets...just sensible portions of foods that for the most part deliver most of the required nutrients (that's not to say that I think these diets don't work...they're just not for me). So in that respect, I don't read up on any kind of diet, and had to look up fat adaptation. I can't say I'm sold on it...especially when the site I read contained lines like "this basic physiology appears to be lost on most doctors and dieticians [sic] worldwide" which just stinks of woo science if you ask me.
Personally, I think your last line is spot on.
edit: missed a name!
It is not "woo" science (as someone up thread said), look at people like @JessicaMcB who do it exclusively. The thing is though humans are a very biologically diverse species, far more than we give credit for, so not all things work as well for all people.
In general, each person needs to learn their body and work with it for best results.0 -
polskagirl01 wrote: »polskagirl01 wrote: »eleanorhawkins wrote: »@Avidkeo 1 week? Yikes!!!!
I'm sitting here in a stew cause the organisers of mine just emailed me an invitation to take part in the 5km breakfast run at 9am the day before. I'm not going to run for a couple of days before my half, according to Mr Hal Higdon. But they're taunting me with a free T-shirt....... I really need to hit delete before I end up clicking the sign up button and ruining all the well-laid plans.....
I volunteer to be the lone non-enabling vote here to "STICK TO YOUR PLAN!!!"
@eleanorhawkins Haha my plan has me running a gentle 5k the day before so I say do it hahaha. Though if you are running with others your competitive side might come out...
It depends on your training level. If you aren't accustomed to regularly running half marathon distance, I personally don't think it makes sense to run a 5k the day before, unless you're sure you can force yourself to run it very slowly while everyone around you is racing and you know you can go much faster.
It also depends on your goals. The BAA 5K sits out there, 2 days before the Boston Marathon. I looked at some of the past results, and if I ran a good 5K I'd have a chance of winning my age group. This is a race that will have 10,000 runners and attract some of the best runners worldwide. I already know that, at the national level, I should finish in the 6th to 14th place of my age group if the real competition shows up, and the winner will beat my PR by a substantial amount. So what's going on?
It's not hard to figure out. The really good runners in my age group are all running the marathon on Monday, and they're not going to mess up their marathon by running a hard 5K on Saturday. Even at the level of world class, someone who is running both will choose one or the other to be the race that gets the focus and the push for results.
Granted, I've played with the idea of running the Shamrock Half Marathon in Virginia Beach the day after running the 8K; but there is no doubt that the 8K would be the serious race, and the half would have to be just for fun. There aren't many people who can run 2 races back to back and perform at optimum level in both races.
I am running a 5k the day before the Pittsburgh Marathon. I did that last year and ran a PB in the Marathon BUT I ran at something like an 11 min mile in the 5k, when my 5k pace is more like 7 and change. If I had tried to PB the 5k, I am happy to assume it would have hurt my chances at a PB in the marathon.
Anyone that has been around this thread for a while will tell you that I sometimes run three races in a single day. When I do that I do try to PB all three races, but it is normally like two 5ks and a 10k or something. Something like a marathon though is a different ball game entirely.
So, yeah in the case of @eleanorhawkins I would say if she could run the 5k at whatever for her was an easy slow run pace, then she should do it and get the shirt. If she is too competitive of a personality to pull that off then she should run that day alone -but IMO she should run at least a little bit.2 -
PastorVincent wrote: »@Scott6255, @katharmonic, @Tramboman, @workaholic_nurse, @Orphia, @PastorVincent Thanks guys for the kind words!@garygse Bravo on your marathon PB!!
I figure it's your PB, as even if you do a PB in an event, that doesn't compare to any other event, as they're all different and each one has different weather anyway, so how long is a piece of string?
You rock!
Say, you did this almost unfueled?
Do you believe in this "fat adaptation" stuff from the LCHF evangelists?
It seems to me you get better at longer distances and running on your fat reserves after glycogen is depleted by running longer distances, not so much by what you eat.
First, I've always believed in balanced diets, so no "high this, low that" or restrictive diets...just sensible portions of foods that for the most part deliver most of the required nutrients (that's not to say that I think these diets don't work...they're just not for me). So in that respect, I don't read up on any kind of diet, and had to look up fat adaptation. I can't say I'm sold on it...especially when the site I read contained lines like "this basic physiology appears to be lost on most doctors and dieticians [sic] worldwide" which just stinks of woo science if you ask me.
Personally, I think your last line is spot on.
edit: missed a name!
It is not "woo" science (as someone up thread said), look at people like @JessicaMcB who do it exclusively. The thing is though humans are a very biologically diverse species, far more than we give credit for, so not all things work as well for all people.
In general, each person needs to learn their body and work with it for best results.
Ok, I misspoke. There's lots of information (and misinformation, and disinformation) out there, and with it comes the task of sorting the wheat from the chaff, and what I meant was that when I read lines like "this basic physiology appears to be lost on most doctors and dieticians [sic] worldwide", that just immediately triggers inner alarm bells in me. I will quote myself:
So yes I agree that we're all different and we do what works best for us.(that's not to say that I think these diets don't work...they're just not for me)5
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