November 2018 Monthly Running Challenge
Replies
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4
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PastorVincent wrote: »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.
The laws of physics do not work selectively.
Yes, you feel like crap when your glycogen is depleted. I'm not convinced ketoers don't feel like crap all the time.
The laws of physics are not the issue, biochemistry is. I spent years on LCHF and it was some of my healthiest years. I regained so much lost health and strength that it literally turned my life around medically. Diabetics pretty much have to live that way.
To say that everyone one reacts the same way to food is to turn a blind eye to medical science and common sense. I can eat a potato and register no blood spike on a meter, another person will register a major blood sugar spike. If my wife gets a nut, she chokes and could die, while I eat nuts daily. I am immune to novicane, while others are not. If I eat wheat, I get ill for WEEKS, and yet you probably eat all the bread you want without issue. My father drinks coffee to help him sleep, while others drink it to wake them up. If my wife drink DECAF coffee she cannot sleep right, never mind caffeinated. She has to take 1/2 to 1/3 the normal dose of medicines because she is a "slow metabolizer."
We are biologically and biochemically a diverse species. Medical science is clear on that. So while you personally do not like LCHF, that does not change that for a decent portion of the population it works well and better than the HCLF diet, or the so-called "balanced" diet that is 50% sugar.
Sure, drop us out of a plane without proper equipment and we all die - but give us all nuts and only some die. That is the difference between a law of physics like gravity, and biochemistry.
Well said.
All the foods on my no-no list are there because they make me feel bad, mostly cause migraines in my case.
Pasta makes me just sick feeling. I dont know why. I can have some wheat bread with no soy, no nuts, no seeds and no tapioca so its probably not a gluten issue. I can have almonds though. I can't do sulfites or nitrites/nitrates. So no preserved meats and no dried fruit.
I like fat. I've always been a texture eater. I'll pass on the sugars. But love crunch, earthy, gooey, and beef and good cheese, which can give me a migraine if its aged. And chocolate is a double whammy, chocolate and soy.
So, my "diet" has really chosen me. The lchf is a better choice for me.
Meds, i have a high tolerance for pain killers. At the dentist or numbing me up for surgery its all they got to give for my weight. I cant take NSAID's. Gut disaster. I can have 2 sips of an alcoholic drink and feel it. Half a drink is all i can tolerate.
We are all so incredibly different in how our bodies handle the the same compounds.1 -
PastorVincent wrote: »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.
The laws of physics do not work selectively.
Yes, you feel like crap when your glycogen is depleted. I'm not convinced ketoers don't feel like crap all the time.
The laws of physics are not the issue, biochemistry is. I spent years on LCHF and it was some of my healthiest years. I regained so much lost health and strength that it literally turned my life around medically. Diabetics pretty much have to live that way.
To say that everyone one reacts the same way to food is to turn a blind eye to medical science and common sense. I can eat a potato and register no blood spike on a meter, another person will register a major blood sugar spike. If my wife gets a nut, she chokes and could die, while I eat nuts daily. I am immune to novicane, while others are not. If I eat wheat, I get ill for WEEKS, and yet you probably eat all the bread you want without issue. My father drinks coffee to help him sleep, while others drink it to wake them up. If my wife drink DECAF coffee she cannot sleep right, never mind caffeinated. She has to take 1/2 to 1/3 the normal dose of medicines because she is a "slow metabolizer."
We are biologically and biochemically a diverse species. Medical science is clear on that. So while you personally do not like LCHF, that does not change that for a decent portion of the population it works well and better than the HCLF diet, or the so-called "balanced" diet that is 50% sugar.
Sure, drop us out of a plane without proper equipment and we all die - but give us all nuts and only some die. That is the difference between a law of physics like gravity, and biochemistry.
Well said.
All the foods on my no-no list are there because they make me feel bad, mostly cause migraines in my case.
Pasta makes me just sick feeling. I dont know why. I can have some wheat bread with no soy, no nuts, no seeds and no tapioca so its probably not a gluten issue. I can have almonds though. I can't do sulfites or nitrites/nitrates. So no preserved meats and no dried fruit.
I like fat. I've always been a texture eater. I'll pass on the sugars. But love crunch, earthy, gooey, and beef and good cheese, which can give me a migraine if its aged. And chocolate is a double whammy, chocolate and soy.
So, my "diet" has really chosen me. The lchf is a better choice for me.
Meds, i have a high tolerance for pain killers. At the dentist or numbing me up for surgery its all they got to give for my weight. I cant take NSAID's. Gut disaster. I can have 2 sips of an alcoholic drink and feel it. Half a drink is all i can tolerate.
We are all so incredibly different in how our bodies handle the the same compounds.
And also things change over time as well. I'm a sweet tooth from way back, but I can only tolerate so much now before bloat, shakes, sleepiness and headaches kick in.
I used to have a higher tolerance for alcohol, but one drink now pretty much puts me to sleep. I have no issues with any meds that I know of (thank goodness).
But I have high LDL cholesterol, and have since my early 20s, even though I don't eat "high fat" products. I don't eat fat, chicken skin, rind on bacon or anything like that. I used to rarely eat butter.
I now have a normal LDL, i eat all the butter, have a slightly more savory pallet. Tastes change.2 -
November 1 - 11 km run
November 2 - 18 km run
November 3 - 14 km run
November 5 - 5 km club run
November 7 - 21 km run
November 8 - 22 km run
November 9 - 14 km run
November 10 km rest day
November 11 - 5 km club run
Total distance 110 km - goal 300 km.6 -
rheddmobile wrote: »I'm going to have to lay down the law with my in-laws and explain that we can't entertain them 24/7 for five days with no warning... I can't eat out 2 times a day at fatty restaurants, not be allowed time to shop or cook, not work out, and not sleep. Good lord. I ate less than 1000 calories the two days I was sick in bed and have already burned through that deficit. I can't even eat my normal breakfast this morning because I wasn't able to get free until after 11 pm when our grocery closes so I have no cottage cheese and no milk to make oatmeal so we are supposedly having bacon and eggs. Everyone wants BBQ and to try Five Guys which isn't in their area today. People, I can do ONE of those in a day, not both, only IF I run, not otherwise. And they are only letting me get six hours sleep so I can't get up earlier to run. I'm about ten seconds away from saying that sounds nice, you and your parents have fun, meanwhile I'll be doing my long run elsewhere. My health is not optional and I worked hard for it. Also, my husband is going to get fired if they don't let him work - they don't understand that "work from home" doesn't mean you can skip a week and still get paid.
Big hugs. I'm a people pleaser from way back and would bend over backwards to accomo people, putting my own needs last. All that happened was I got resentful, angry, overweight,and full of anxiety.
"no" is an amaze word. "no we can't go out, but you go, have fun". "no we can't stay up late, turn off the lights before you go to bed" "no you can't stay a week without notice, here is the name of a hotel or local air bnb, meet you for lunch"
Oh and the occasional yes is great - to yourself "yes I am going on my long run, no matter what"
Remember this is your home, your routine. You are not rude for not wanting to change that at the drop of a hat, THEY ARE for expecting it.
I'm All about family and doing things together. And if my family showed up for a few days great! But unless it's pre arranged or a very special Reason, I'm Not bending over for them. My health and sanity come first.
So yes, talk to hubby, set your boundaries and stick to them. And when they as why, don't give any of excuses, just be a broken record and say no.
@rheddmobile - I am so glad you handled this situation so positively!
I was trying to frame an answer that would caution you from using any of the advice that was selfish, rude and caustic to both your hubby’s relationship with you or his parents.
This time in your adult life with active parents is a short window.
It comes before either senility or death and should be cherished.
I know your routine was thrown out the window for a few days but handling the situation as others instructed could have led to years of resentment for everyone. Your wise teamwork and practise with your hubby gave you time to hone and workout an equitable structure and tone.
Although I get the tough mental discipline it takes to accomplish the goals we in this thread strive for every single day, there are much lesser things (weather, tv, laziness, etc, etc, etc) that we often let throw us off our schedule.
Say no to them, not to the valuable relationships in your life.
My parents are gone now and believe me, I would give up a week (or even more) of routine to have them back for that long!
I genuinely saw no advice that I would call selfish, rude, or caustic. Saying no to loved ones doesn't mean that we don't love or cherish them. It means recognizing that we are only able to care for others if we take time to care for ourselves as well. All healthy relationships need to be a balance of give and take. If one side is doing all of the taking, no matter how well intentioned, that relationship will suffer. I would rather have one good hour with either of my parents than ten hours spent in anger and resentment.6 -
PastorVincent wrote: »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.
The laws of physics do not work selectively.
Yes, you feel like crap when your glycogen is depleted. I'm not convinced ketoers don't feel like crap all the time.
The laws of physics are not the issue, biochemistry is. I spent years on LCHF and it was some of my healthiest years. I regained so much lost health and strength that it literally turned my life around medically. Diabetics pretty much have to live that way.
To say that everyone one reacts the same way to food is to turn a blind eye to medical science and common sense. I can eat a potato and register no blood spike on a meter, another person will register a major blood sugar spike. If my wife gets a nut, she chokes and could die, while I eat nuts daily. I am immune to novicane, while others are not. If I eat wheat, I get ill for WEEKS, and yet you probably eat all the bread you want without issue. My father drinks coffee to help him sleep, while others drink it to wake them up. If my wife drink DECAF coffee she cannot sleep right, never mind caffeinated. She has to take 1/2 to 1/3 the normal dose of medicines because she is a "slow metabolizer."
We are biologically and biochemically a diverse species. Medical science is clear on that. So while you personally do not like LCHF, that does not change that for a decent portion of the population it works well and better than the HCLF diet, or the so-called "balanced" diet that is 50% sugar.
Sure, drop us out of a plane without proper equipment and we all die - but give us all nuts and only some die. That is the difference between a law of physics like gravity, and biochemistry.
My thoughts while reading the Burke 2015 study of the literature on LCHF and fat adaptation in Sports Medicine (Auckland, NZ)
Re-Examining High-Fat Diets for Sports Performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672014/
TANSTAAFL
There ain’t no such thing as a free lunch. Energy has to come from somewhere.
You “burn more fat” in ketosis only because you’re not burning carbs.
You still burn fat if you eat carbs, but the energy comes from carbs AND fat.
You burn the same amount of energy either way regardless.
The killer with keto is that fat takes 4 times more oxygen to burn compared to carbs ingested during a run. So you would pant more; breathe harder and faster. When I run out of glycogen this happens every time.
You access fat with a straw: you access carbs with a firehose.
6 -
PastorVincent wrote: »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.
The laws of physics do not work selectively.
Yes, you feel like crap when your glycogen is depleted. I'm not convinced ketoers don't feel like crap all the time.
The laws of physics are not the issue, biochemistry is. I spent years on LCHF and it was some of my healthiest years. I regained so much lost health and strength that it literally turned my life around medically. Diabetics pretty much have to live that way.
To say that everyone one reacts the same way to food is to turn a blind eye to medical science and common sense. I can eat a potato and register no blood spike on a meter, another person will register a major blood sugar spike. If my wife gets a nut, she chokes and could die, while I eat nuts daily. I am immune to novicane, while others are not. If I eat wheat, I get ill for WEEKS, and yet you probably eat all the bread you want without issue. My father drinks coffee to help him sleep, while others drink it to wake them up. If my wife drink DECAF coffee she cannot sleep right, never mind caffeinated. She has to take 1/2 to 1/3 the normal dose of medicines because she is a "slow metabolizer."
We are biologically and biochemically a diverse species. Medical science is clear on that. So while you personally do not like LCHF, that does not change that for a decent portion of the population it works well and better than the HCLF diet, or the so-called "balanced" diet that is 50% sugar.
Sure, drop us out of a plane without proper equipment and we all die - but give us all nuts and only some die. That is the difference between a law of physics like gravity, and biochemistry.
My thoughts while reading the Burke 2015 study of the literature on LCHF and fat adaptation in Sports Medicine (Auckland, NZ)
Re-Examining High-Fat Diets for Sports Performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672014/
TANSTAAFL
There ain’t no such thing as a free lunch. Energy has to come from somewhere.
You “burn more fat” in ketosis only because you’re not burning carbs.
You still burn fat if you eat carbs, but the energy comes from carbs AND fat.
You burn the same amount of energy either way regardless.
The killer with keto is that fat takes 4 times more oxygen to burn compared to carbs ingested during a run. So you would pant more; breathe harder and faster. When I run out of glycogen this happens every time.
You access fat with a straw: you access carbs with a firehose.
Good analogy!1 -
I should add to PV, I wasn't talking about individual dietary requirements.
I'm talking about optimum fuelling for endurance absent any health issues.3 -
1110-5.1k total-24.8k, goal-100k
Just a short run yesterday, ran out of time. PT this morning. Now working on the push-off phase which I suddenly realized I have no idea how to do! Turns out I've been just putting my feet on the ground and lifting them up again. No wonder I'm slow...
My trainer used to be a mid-distance runner in his younger days. He admitted to me that he's about 40 pounds heavier now than during training (and somehow he still looks totally fit
).
Upcoming races:
20181118 Shanghai Marathon (10k)5 -
11/1 = 18 miles
11/2 = rest day
11/3 = rest day
11/4 = 16 miles
11/5 = rest day
11/6 = rest day
11/7 = 3 miles
11/8 = rest day
11/9 = 15 miles
11/10 = 10 miles
November goal miles = ? / 74 miles-to-date
Upcoming Races:
11/22 = Georgetown Turkey Trot
12/15 = Stars at Night Half
1/26/19 = Miami Tropical 5K
1/27/19 = Miami Marathon
3/10/19 = ZOOMA half (potentially)
5/4/18 = Wisconsin Marathon (mittens challenge part 1)
5/5/18 = Kalamazoo Marathon (mittens challenge part 2)3 -
This morning, while my husband and daughter snored, I got up at 7am and went out to set myself a new distance PR of 13km. Might not seem a lot to those who run fast or are used to long distances, but at my pace that took me 1:39:12 (including 9 one minute walk breaks) and 7 jelly babies.
I don't think I'm going to ever get round to trying the gels I bought to try, I'm worried they'll upset my stomach and I'll have nowhere to go, plus the jelly babies seem to work well and taste good enough to seem like prizes (little voice: "c'mon keep running, you get a jelly baby at the end of this kilometre").
All in all today's run was easier than I was expecting, possibly easier than last week's 11km. Obviously now I'm tired and RUNGRY (even though I got home and ate half my bodyweight in toast and peanut butter) but it didn't really start to feel tough until the last 4k or so. I did feel a bit lightheaded around kilometre 8 but that seemed to pass when I turned the music up louder, and I've worked out a 500ml water bottle lasts me 10k so will have to work out where to carry or buy another one for my last few long runs.
Though the thought that in 4 weeks time I have to do what I just did and AN HOUR MORE is a little daunting, I do now believe I'll be able to do it as long as my legs don't kick up too much of a fuss in the meantime. In fact I'm already toying with exactly how to go about preparing for another half I would like to do at the end of March. I'm veering between thinking it would be a good idea to try and just keep repeating these last 4 weeks of my current training plan and thinking maybe a couple of weeks of relative rest and then start another plan, preferably one that has me cover more distance than this total novice just aim to finish and survive one.
2/11: 7km
4/11: 11km
6/11: 7km
7/11: 5km
9/11: 7km
11/11: 13km
November goal: 125km. Completed so far: 50km15 -
@Elise4270 No pasta! Oh no! That is one of my favorite foods.
I have tried just about every "diet" out there. The low carb ones were the most effective in weight loss for me, but I couldn't maintain eating that way forever. So, I now just have everything in moderation (most of the time LOL).4 -
quilteryoyo wrote: »@Elise4270 No pasta! Oh no! That is one of my favorite foods.
I have tried just about every "diet" out there. The low carb ones were the most effective in weight loss for me, but I couldn't maintain eating that way forever. So, I now just have everything in moderation (most of the time LOL).
Yep. You gotta do what works for you. Despite what some people may claim, there is no one diet, no one way of eating that works for all. We are far too diverse of a species for that.
4 -
eleanorhawkins wrote: »This morning, while my husband and daughter snored, I got up at 7am and went out to set myself a new distance PR of 13km. Might not seem a lot to those who run fast or are used to long distances, but at my pace that took me 1:39:12 (including 9 one minute walk breaks) and 7 jelly babies.
I don't think I'm going to ever get round to trying the gels I bought to try, I'm worried they'll upset my stomach and I'll have nowhere to go, plus the jelly babies seem to work well and taste good enough to seem like prizes (little voice: "c'mon keep running, you get a jelly baby at the end of this kilometre").
Well done! Great effort! I'm sure you'll do just fine 4 weeks from now!
3 -
Well done @Orphia! and 7 km after your race? wow!
@PastorVincent Mordor Marathon?
Today I'll do the arm crank erg for 20 minutes or so. Not sure if I will run or not. I may try a little on the deadmill and see how I feel.5 -
quilteryoyo wrote: »@Elise4270 No pasta! Oh no! That is one of my favorite foods.
I have tried just about every "diet" out there. The low carb ones were the most effective in weight loss for me, but I couldn't maintain eating that way forever. So, I now just have everything in moderation (most of the time LOL).
Ya I've heard that from pasta lovers!
I'm glad you found something that works for you. A moderation type choice is probably the best/healthiest if you can moderate yourself.
4 -
11-1 Rest
11-2 7k intervals
11-3 7k easy
11-4 10.5k slow
11-5 7k recovery
11-6 Rest
11-7 7k intervals
11-8 7k easy
11-9 Rest
11-10 7k
11-11 10.5k slow
November total: 63k
November goal: 150k
Long slow run today in sunshine, no breeze and 28 degrees F. Saw snow geese flying south; guess winter is really just about here.4 -
It’s a beautiful fall day in Maine today, sunny and 40 degrees. I did my run/walk intervals then kept walking for a while. I was supposed to do 7 rounds but somehow programmed my seconds pro app for 14 rounds. I made it through all of them!
9 -
November goal. ?
11/1-11/5 preparing for travel. travel. recover from travel. In Arizona visiting MIL: waves @RunsOnEspresso !
11/6 8.25 at Rio Vista Park....slow/DRY warm miles
11/7 played cards. Ate. Played cards. Did chores for MIL. Ate
11/8 2.0
11/9 more travel
11/10 3.24 (plus a whole he!! of a lot of walking in Vegas to get to and from the race site...)
Total: 13.49
Travel again tomorrow to Vegas for
LV Rock n Roll 5k on Saturday
LV Rock n Roll 10k on Sunday (waves again @RunsOnEspresso )
7 -
quilteryoyo wrote: »@Elise4270 No pasta! Oh no! That is one of my favorite foods.
I have tried just about every "diet" out there. The low carb ones were the most effective in weight loss for me, but I couldn't maintain eating that way forever. So, I now just have everything in moderation (most of the time LOL).
Moderation in moderation.. Love it!
6 -
quilteryoyo wrote: »@Elise4270 No pasta! Oh no! That is one of my favorite foods.
I have tried just about every "diet" out there. The low carb ones were the most effective in weight loss for me, but I couldn't maintain eating that way forever. So, I now just have everything in moderation (most of the time LOL).
Moderation in moderation.. Love it!
The best way to live!
Monday morning 8k. Nice and steady 6min/k pace. Brain suggested stopping at 5k but legs wouldn't listen. Nice when that happens!7 -
Weights day
5 minutes warmup on the arm crank
then lat pulldowns, seated rows, deadlifts, overhead press, bench press, and goblet squats
I then started to walk downstairs and my right quad spasmed. No wonder I'd had trouble running yesterday. I think the right quad is weak. I don't know how. I will have to wait on running for a day or so.
Then 10 minutes more on the arm crank. My arms were tired and I couldn't do more.5 -
@HonuNui AH! I was wondering if you were doing the 5k. I remembered seeing the 10k on your list. 5k went pretty well for me. I stopped my watch at 3.16. Surprised it wasn't more than that with all the weaving I had to do. We even hopped up a few corrals and I swear half the people ahead of us were just walking.
11/1/18 5 miles
11/3 3 miles
11/6 3 miles
11/7 2 miles
11/10 3.1 miles
Total 16.1 /60-90 miles
October 6 Estrella Cactus 5k
November 10 Rock n Roll Vegas 5k
November 11 Rock n Roll Vegas Half Marathon
I ended the night with 27K+ steps. Went to Red Rock Canyon in the morning, relaxed a bit, and then headed to the 5k. Had a pretty good time, for me lately.
Tried to go out to Tule Springs National Monument this morning but didn't spend much time there. It's really nothing and you just kinda wander. It was super windy out there. I was regretting my choices for the half tonight but the strip is much less windy. LOL
9 -
11/1 15.13 miles, 185 days on the run
11/2 17.38 miles
11/3 15.3 miles
11/4 22.17 miles
11/5 16.23 miles
11/6 15.35 miles, 190 days on the run
11/7 16.49 miles, back went out while working with my elephants
11/8 3.42 miles, keeping the streak alive, back spasms
11/9 7.4 miles, back spasms
11/10 7.56 miles, back spasms
11/11 8.5 miles, 195 days on the run, spasms easing up7 -
Ok... so running that many miles with back spasms is impressive enough... but I must ask...
“Back went out while working with my elephants.” Is this a ephamism? Or do you actually work with elephants? What do you do with elephants?3 -
I was standing in line for a porta-potty when the national anthem started (Poland's Independence Day, trail 5k), but fortunately the line was moving, I was quick, and there are 4 verses (plus a repeating chorus) to the anthem, so I got to the start line in time to sing along with the last 2 verses before they sent us on our way. I ran the first half "comfortably fast", then raced the second half for a negative split. It was interesting to note the big difference between the speed I could muster when I was passing someone and catching up to the next runner, vs the speed I could maintain while recovering at the pace of whoever I was behind. Also I had enough in the tank to really take down the last stretch, passing all but one of my "targets". So it was a bit of interval work I guess. Not a PR, but excellent for where I'm at right now. Felt great!
Later I checked the race organizers' Facebook pages and there I was on their cover image (running downhill during last month's race)! I'll have to share (from my tablet, later, pic upload doesn't work on my phone).
It was a fun day, but I'm ready for bed! Busy day tomorrow.14 -
November Running Totals (miles)
11/1 – 7.58 warmup, speed work, cool down
11/2 – rest day
11/3 – 12.08 paced run
11/4 – 9.43 warmup, 6K XC race, cool down
11/5 – rest day
11/6 – 10.10 commute, warmup, speed work, cool down
11/7 – 6.30 easy
11/8 – 7.42 warmup, tempo intervals
11/9 – rest day
11/10 – 9.20 paced run
11/11 – 14.21 warmup/commute, Syracuse Half Marathon
November running total to date – 76.32
Nominal November mileage goal: 160 miles
Real Goals: Avoid injury. Run well in the Pete Glavin XC series. Have fun at the Syracuse Half and Race with Grace 10K. Build base toward the start of Boston training.
Today's notes – Yesterday and today there was/is a virtual 5K to benefit the Pittsburgh JCC. I signed up for it with the idea of dedicating 5K of the Syracuse Half to the Pittsburgh JCC. Thought about which 5K, and yesterday I posted online that I was dedicating the final 5K of Syracuse to the Pittsburgh JCC, as a way to remember that the Jewish people are survivors. This was very much on my mind during the final 5K of today's race.
Swag: There was a really nice jacket. It's too warm to wear today, but will see good use when the weather is colder, probably during the Freezeroo series.
Weather: The forecast called for temperature near freezing, with small chance of snow or freezing rain during the race. There was a Winter Weather Advisory for Syracuse overnight. I looked out my hotel window this morning, say snowflakes in the air but clear pavement, and opted for Kinvaras (road shoes) instead of Peregrines (trail shoes that I brought with me).
Ran my warmup from the hotel to the OnCenter, with most of a mile on the end of the course. Got there, and saw harder flurries. Not sure how well they'll show up in these pre-race pictures:
Got a late start to the corral. It was a LONG way to the front. I periodically told people I was looking for the 7 minute mile flag, and they generally let me move forward. Stopped moving forward when I found people that I know who are faster than I am. Still started out slow, but it was only 7 or 8 seconds from gun to crossing the start mat.
It was great running weather: 30º F (-1º C), 10 mph W wind, snow flurries in the air ending early, damp pavement, no ice. I ran 10 miles to plan, was still feeling good. Coming up to the 10 mile flag, I shouted, "The 5K for Pittsburgh JCC starts . . . NOW!" I was pumped. Picked up speed. Passed some people I'd been following for 8 or 9 miles.
And a bit past 10.5 miles, all of a sudden I didn't feel so good. Right hamstring was either pulled or cramping. Slowed to a walk. Stopped. Stretched. Tried a few running paces. Walked. Ran a few paces till I had to walk again. Repeat for most of a mile. Think about 5K for Pittsburgh JCC, think about survivors. I will finish this race if I have to walk the rest of it.
I started running again for the last time a bit before the 12 mile flag. I found that I could keep going if I held it slow enough, which initially was a 9:05 pace. Then 9:00. Then 8:50. And so on, till when I got to the next to last turn I was running 8:00. Still didn't have much of a kick left for the end, but I finished running. Saw the clock tick past 1:40 as I approached the line.
Screen shots pretty much show a good race for 10+ miles, then a survival walk/run:
Got the medal. Love the inscription on the back: "There will come a day when you cannot run; TODAY IS NOT THAT DAY." Except, for part of the course, today WAS that day. Couldn't find results posted anywhere. Ended up having to go online to find that I finished 290th overall (of 3384) and 3rd in the M 60-64 age group (of I don't know how many, because I couldn't figure out how to show more than the top 5 of an age group.) So I got a $15 gift certificate to Dinosaur Barbecue, which is Syracuse based but has a Rochester restaurant local to me. Obligatory medal shots:
The walk back to the hotel was very cold in wet running clothes. I had originally planned to run back to the hotel to stay warm, but that didn't seem like a very good idea on an aching hamstring. The good news is, the hotel was catering to half marathon runners and had a 2 PM checkout. Plenty of time to take a hot shower, put on dry clothes, and organize packing for the drive home.
Had naproxen and ibuprofen in my hotel room, but didn't think about taking any for the hamstring till I got home. It feels better now, but tomorrow will tell me more. I plan to let the naproxen wear off overnight so it doesn't mask any longer term issue I have. It is possible that I've failed to meet Real Goal #1 for November; but I don't know what I could have done differently other than simply race less. I felt great, until I didn't.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY) short course, 18:04 for ~2.9 miles
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY) 4.89 miles by Garmin, 43:15
July 14, 2018 Shoreline Half Marathon (Hamlin, NY) finished in 1:45:54
July 28, 2018 Battle at Bristol 10K (Naples, NY) survived in 1:28:33
August 1, 2018 IEXC 5K #1 (Rochester, NY) finished in 22:17
August 8, 2018 IEXC 5K #2 (Rochester, NY) finished in 22:10
August 15, 2018 Pound the Ground 10K (Mendon, NY) finished in 43:11
August 22, 2018 IEXC 5K #3 (Rochester, NY) finished in 21:59
August 29, 2018 IEXC 5K #4 (Rochester NY) finished in 22:00
August 29, 2018 IEXC TDP 1 mile (Rochester, NY) finished in 6:07
August 29, 2018 IEXC TDP 400m (Rochester, NY) finished in 1:14
September 2, 2018 Oak Tree Half Marathon (Geneseo, NY) finished in 1:36:41
September 9, 2018 Pete Glavin XC #1 5K (Newark, NY) 2.9 miles finished in 20:50.9
September 23, 2018 USATF Masters XC 5K (Buffalo, NY) finished in 20:03
September 30, 2018 Wineglass Marathon (Bath, NY to Corning, NY) finished in 3:18:02, PR with negative splits
October 7, 2018 Pete Glavin XC #2 6K (Akron Falls, NY) finished in 24:41
October 13, 2018 Finish Strong 15K (Hilton, NY) finished in 1:03:27
October 21, 2018 Pete Glavin XC #3 6K (Mendon, NY) finished in 24:17
November 4, 2018 Pete Glavin XC #4 6K (Trumansburg, NY) finished in 22:48
November 11, 2018 Syracuse Half Marathon (Syracuse, NY) finished in 1:40:21
November 18, 2018 Pete Glavin XC #5 8K (Syracuse, NY)
November 22, 2018 Race with Grace 10K (Hilton, NY)
December 15, 2018 Freezeroo #1 (Don Curran Memorial 5K) (Gates, NY)
2019 Races:
January 1, 2019 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
January 5, 2019 Winter Warrior Half Marathon (Gates, NY)
January 12, 2019 Freezeroo #3 (Pineway Ponds 5 Mile) (Spencerport, NY)
January 26, 2019 Freezeroo #4 (Hearnish 5 mile) (Victory, NY)
February 9, 2019 Freezeroo #5 (Tom Brannon 8 mile) (Greece, NY)
February 23, 2019 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)
17 -
Ok... so running that many miles with back spasms is impressive enough... but I must ask...
“Back went out while working with my elephants.” Is this a ephamism? Or do you actually work with elephants? What do you do with elephants?
I raise elephant ears (plants) hundreds of them. Two times a year they are 'herded' either inside or outside, according to the weather. As they do not like the cold temperatures, I now have them in their winter pen (basement).
Older picture I have of them, in the 'pen' to rest for the winter:
How big my elephants can get. This is their second holding pen, where they sit in the spring to get acclimated.
Showing off the size and my busted lip/face from my last fall:
10 -
@mobycarp sorry to hear that you had a problem with your hamstring! I hope it feels better soon and isn't anything serious. You ran a great first 10 miles. I'm glad the weather turned out as well as it did. Enjoy your Dinosaur BBQ.
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
11/10/18 :::: 5.5 :::: 17.7
11/11/18 :::: 0.0 :::: 17.7
I decided to take a 0 for today. My left ankle was pretty sore after yesterday's run. It's been on and off a minor issue since a couple of weeks before the marathon when I tweaked it just a little on a run where I stepped wrong on a rut/gully. I thought it was pretty much fine and it didn't bother me during the marathon at all, but was somewhat sore after (but so was everything else, so I didn't give it much notice). Now it's kind of nagging at me so maybe I should pay some attention to it and try not to aggravate it. I wrapped it today and did yoga, walked the dog and raked the yard instead of running. I'll see how it plays out this week as I'm also traveling so not I may not get a lot of running in regardless. Might be good timing to take another few days of rest.
My November mileage goal is pretty much out already, but my main goal was to recover and not completely quit running. As I signed up for two races today and verbally committed to another earlier this week, I don't think I've quit.
7
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