November 2018 Monthly Running Challenge
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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
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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)
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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:
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@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.
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2---2.24 intervals
3---5.24 walk with DD
4---5.49 walk with DD
6---2.29 intervals
Oi. I dun know what happened 'ere.
11---2.0 TM
17.3/65
Upcoming Maybe Races
December 1st Dinosaur Valley Endurance Run. 5 Mile Glen Rose TX
January 5 BIRR Ultra relay. 50k. Hawaii. For @KeepRunningFatboy
March 31, 2019 A2A Undecided distance. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)4 -
No running today but I've been doing some upper body strength training with dumbbells and some core & glute work. This will help when I get back to running in 67 days.9
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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
November 12 - 14 km run
Total distance 124 km - goal 300 km.
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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.
(Of course, that is exactly what they ended up doing...)2 -
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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!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!
In college, we used to say "Everything in moderation, especially moderation."
That was a time with a younger more resilient body and less wisdom of course.
3 -
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").
Bull. You set a PR, THAT is impressive. It does not matter what that PR is, it could be 5 mins of nonstop running or 100 miles. A PR is still a PR. Well done!
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11/1 - 0 km
11/2 - 12 miles
11/3 - 0 km
11/4 - 13.1 km
11/5 - 0km
11/6 - 8.5 miles
11/7 - 12 miles
11/8 - 10 miles
11/9 - Escape Room - 0km
11/10 - 1 hr @ 6.5 mph 3% grade
11/11 - 11 miles.
Upcoming Races:
Harvest 10 Miler - November 2018
Steel Challange 5k - May 2019
Pittsburgh Marathon - May 2019
Glacier Ridge 50k Trail Race - May 2019
--More as I find them - need to find a nice trail race
2021 - Disney World Dopey! (if can raise funds)
2019 GOAL: Knock a full hour off my 50k time at Glacier Ridge.2 -
UGH!
So we had lunch after church, which I forgot about. Normally I pack a lunch cause potluck + gluten intolerance is never a good mixture. Well, my wife at least made GF brownies so I snagged a... well let's just say "more than one" - but then, of course, I am playing with fire cause gotta worry about the blood sugar spike too. Yay!
I find an excuse and bail for home. Put some of my FAMOUS KETCHUP LOVING all-beef hot dogs on to get protein in me and then I notice the weather. 45 and SUNNY. Not a lot of time for a run, so I pull the hot dogs early (they are precooked anyways) wolf them down (skipping ketchup for time, was really pressed) and head out. Managed 11 miles. Was hoping for another HM, try to do at least a couple a week, but gotta obey the all mighty clock!
Well, my top apparently got bunched up under my Wunjo hydration vest and rubbed the whole time and I did not notice till I got home and caught my back in the mirror. Red welt a good 4 inches in width (no, did not take pictures, sheesh). Ever try to take a shower and NOT get your back wet and still try to wash shoulder length hair? Yeah, good luck with that. Good thing I am stubborn and have a high pain tolerance.
Oh, and we have a salt-based water softener... so yeah... water is a bit salty in the raw wound.10
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