November 2018 Monthly Running Challenge
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midwesterner85 wrote: »I'm afraid I haven't kept up much with this thread, as it moves faster than I can keep up these days.
I did 3.97 miles on Sat. in Tulsa at the Turkey Mountain urban wilderness area.
On Sun., I did the Route 66 Marathon with the optional detour. It was supposed to be 26.5 miles, but of course I had 27.37 due to imperfect tangents. At one point, I took my jacket off and accidentally stopped my Garmin. By the time I noticed and restarted it, I had at least an extra 0.12 miles. This is based on getting to the mile 4 marker with 3.88 miles by Garmin's count. In reality, it was probably close to an extra 0.2 miles based on pace at that point and the 2:03 total difference between Garmin and chip time. So I probably actually ran closer to 27.5 or 27.6 miles. I'll update my ticker based on Garmin, though.
You need a magnet like mine:9 -
@youngcaseyr - I regularly do glute bridges, dog leg raises, squats, lunges and hip stretches, but no hamstring stretches. I was looking for the article I found on hamstring injuries/inflammation but I can't locate it. This though is a good video about hip strengthening from The Run Experience. They also have some videos on knee pain and knee strengthening.
https://www.youtube.com/watch?v=sm7eIoSolOg&t=4s
This is one my trainer has me do too:
https://www.youtube.com/watch?v=o2isuJzTLcc 1 -
@shanaber The optional detour for the Center of the Universe goes off the marathon route through a spot in Tulsa that is an interesting acoustic area. You stand on the spot and it echos from every direction. The detour makes it the World's Shortest Ultramarathon and it is well advertised as such.
Those of us conpleting the detour got a coin (pictured).
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@midwesterner85 - that is really neat! Awesome bling too!1
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midwesterner85 wrote: »@shanaber The optional detour for the Center of the Universe goes off the marathon route through a spot in Tulsa that is an interesting acoustic area. You stand on the spot and it echos from every direction. The detour makes it the World's Shortest Ultramarathon and it is well advertised as such.
Hey really cool! I would definitely had done that.3 -
@shanaber Thanks for sharing those videos. I've saved them to watch later.1
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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
November 13 - 14 km run
November 14 - 18 km run
November 15 - rest day
November 16 - rest day
November 17 - 14 km
November 18 - 5 km club run
November 19 - 20 km run
Total distance 195 km - goal 300 km.
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Yes on English abilities - apparently English classes are even required in preschools now in Poland. It's become very important in the work force as well.@polskagirl01 - I have been so surprised by the knowledge of English across Europe and in Latin America as well. My SIL learned it in school in Luxembourg along with several other languages and her father and brother were fluent as they used it in their business dealings with American companies. Other than in the French country side pretty much everywhere I went people wanted to speak English with me so they could 'practice' especially (surprisingly) in the small villages.
@biketheworld - I think it was @polskagirl01 who recently 'trained' a friend with starting to run and may be able to give you some tips. I believe she had her friend use C25k and they ran together to keep her friend accountable.
@biketheworld yes, that was me. I gave her a copy of a C25K plan and we met 3x/week to go through it together (super-early in the morning was the only time that worked). At first there was so much walking that I didn't consider it in my own training, but when we finished the plan we were still meeting and just running for 30+ minutes, and I definitely counted that. She was loving it and it was good for our friendship.
Unfortunately in September I had to take a month off due to injury, and she didn't run without me. When I was ready to start back up, she thought it was now too cold and dark for running. I said wear more clothes and we'll run a route with street lights, but for whatever reason she hasn't taken the challenge back up. Maybe I'll try again in the Spring.4 -
11/2 6.0 mi 10.44 pace
11/3 6.0 mi 10.33 pace
11/5 6.07 mi 11:04 easy
11/7 4.00 mi 9:38 tempo
11/9 6.08 mi treadmill intervals /1
11/11 8.0 mi 10:30ish pace (forgot my Garmen)
11/14 4.55 mi 12:37 pace on flooded and muddy trail
11/16 4.01 mi 10:48 pace, warmup for 10K
11/17 6.02 mi 10.01 race
11/19 6.03 mi 10:01 tempo
Current Total: 56.75 mi.
Next race: 12/15 10K
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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
11/12 – rest day
11/13 – extra rest day
11/14 – extra rest day
11/15 – 3.13 easy
11/16 – 5.03 MP
11/17 – 14.09 paced run
11/18 – 1.20 aborted pre-race warmup
11/19 – scheduled rest day
11/20 – extra rest day
11/21 – extra rest day
November running total to date – 99.77
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 – Actually, notes from yesterday, today, tomorrow, and Wednesday. Sigh.
Yesterday I got up on time, had an uneventful drive, and arrived at Drumlins Country Club for the 5th and final race in the Pete Glavin Upstate NY XC series. This was championship day. An advance email warned me there was 3 inches of snow on the ground, and spikes were recommended. Based on that email, I left my road shoes at home and wore trail shoes for my drive and warmup.
Here are a few pictures from the warmup:
The snow was soft in places, crunchy in places, bumpy where others had run before me. There were typical cross country hill. I took a wrong turn on the course (second picture is actually of the path I ran that isn't part of the course), and spent some time talking with a volunteer about where the course really ran. It had been adjusted from 8K to 7.1K (~4.4 miles) due to the snow. Ran most of the way around the loop that is repeated, and my right hamstring hurt all of a sudden. Just like at the Syracuse half. Sigh.
Stopped running. Walked back out. Noted where I'd gone wrong. I could have run the course correctly; except now I couldn't run it at all. Thought about things. I concluded the snow was a good thing for me. If there had only been grass, I might have got through the entire warmup just fine, had the hamstring blow up during the race, and damaged it more finishing the race. But in a warmup, it's a no brainer. Stop running, and live to run another day.
So I did get some starting line pictures, and some poor quality finisher pictures (top 3 finishers shown; multitude of shots of my team mates omitted):
Went to the awards banquet, clapped for all the awards, didn't get an age group award because you have to run the final race to place in your age group for the series; if I had been able to walk the course within the cutoff, I would have got a bottle of wine for being in the top 10 of my 10-year age group. But I don't do alcohol, my daughter had told me she doesn't have a place to keep the wine till she would use it next March, and living to run another day seemed a lot more important.
I did get a pint glass for being on the second place supervet (60+) team for the series:
This morning I called my sports doc. Got in this afternoon. Verdict is a strained hamstring. I did a lot of things right, and he endorsed my go-forward plan of no running today, tomorrow, or Wednesday. He told me to run Grace easy on Thanksgiving Day, and be prepared to walk if my leg tells me to. The most important thing for healing the strained hamstring is not to re-irritate it. That can be pretty difficult for a hard core runner, but it's a lot easier since I don't need to run to cope with job stress. +1 for retirement.
He did some therapy that seems to help, and I need to be on naproxen for a week or so. Gentle stretching, but mostly don't do stupid stuff that makes things worse and let my body heal itself. Follow up visit a week from Wednesday.
So anyway . . . I'm unlikely to make my nominal monthly mileage goal for November. I missed my most important real goal of avoiding injury, but I stopped irritating this one faster than I did with the quad injury a year ago. I learn slowly, but I do learn.
And now I have a couple of days to concentrate on administrative stuff unrelated to running.
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) DNS - injury
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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rheddmobile wrote: »PastorVincent wrote: »biketheworld wrote: »I've been asked by a new acquaintance to teach her how to run.
Just tell her the core of if it is to go: left, right, left right, and repeat. Make sure she never does right, left, right left, or it will be a disaster. That is really all you need to know.
So THAT'S my problem. I've been doing left, left, right, right. No wonder I'm so slow...
There's a couple I've seen at several local 5ks who SKIP the whole distance! So left, left, right, right can work, it's just much, much harder.
One day I skipped an entire marathon training run...the alarm went off, I rolled over, turned it off, and then went back to sleep. Easy-peasy.
So after getting a lot of sleep over the weekend, I felt much better on my run this morning. But I'd promised myself to only run single-digit runs this week, with extra days off to help recover, so today was a 10K LT run, which resulted in setting two new unofficial PRs for both the 5K and 10K distances.
01 - 14.71
02 - 22.16
05 - 15.66
06 - 14.90
07 - 13.09
08 - 13.52
09 - 26.21
12 - 15.68
13 - 16.13
14 - 14.13
15 - 14.36
16 - 20.30
19 - 6.22
Total: 207.07 / 300 miles13 -
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Waited for the rain to blow over before running today, so got a later start than I really wanted. It was pretty dark by the halfway point with the temps dropping pretty quickly. Overall, pretty nice weather.
As I am working on adding distance and doing longer runs I find I am having an harder time with pacing. I started out a little slow to warm up and felt like I picked it up after a mile or so, but as I was getting pretty close to the end of my run I realized I didn’t really feel winded at all. When I got home and checked my run tracker I ran about 45 secs per mile slower than I have been! No wonder it felt pretty easy! Time wise, it was still the longest time I have continuously run but the distance was about the same. It’s tough to know how hard to push it when you haven’t done the time/distance before.
Anyway, another 5 miles and some change done! I think I will be a bit short on my goal this month but I’ll be pretty close!
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@midwesterner congrats on your world's shortest ultramarathon! A friend of mine did the Route 66 marathon too (as her 66th marathon, fittingly), I'll have to ask her if she did the detour. I'm sure she would have.
@MobyCarp sorry about your hamstring issues again. Syracuse is not being too kind to you! I'm surprised there were only 3 inches of snow, I got quite a bit more a few miles from there. Smart decision not to run the race and I hope things heal up for you quickly.
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
11/12/18 :::: 1.2 :::: 18.9
11/13/18 :::: 1.4 :::: 20.3
11/14/18 :::: 0.0 :::: 20.3
11/15/18 :::: 4.6 :::: 24.9
11/16/18 :::: 0.0 :::: 24.9
11/17/18 :::: 5.3 :::: 30.2
11/18/18 :::: 4.5 :::: 34.7
11/19/18 :::: 4.5 :::: 39.2
Running friends talked me into meeting up for a late afternoon run instead of my plan to just hit the treadmill before my circuit training. It was a good call - the weather was decent and roads were clear. And of course it was more fun to catch up with friends than just to stare at fellow gym-goers on the treadmill.
Circuit training was lots of arm work tonight, including the forearms which are going to be sore tomorrow!
I also started a 14-day plank challenge today. Stated off super easy, looks like it ramps up though. Link is here if anyone wants to do it: https://blog.myfitnesspal.com/14-day-plank-plan/
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katharmonic wrote: »@midwesterner congrats on your world's shortest ultramarathon! A friend of mine did the Route 66 marathon too (as her 66th marathon, fittingly), I'll have to ask her if she did the detour. I'm sure she would have.
@MobyCarp sorry about your hamstring issues again. Syracuse is not being too kind to you! I'm surprised there were only 3 inches of snow, I got quite a bit more a few miles from there. Smart decision not to run the race and I hope things heal up for you quickly.
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
11/12/18 :::: 1.2 :::: 18.9
11/13/18 :::: 1.4 :::: 20.3
11/14/18 :::: 0.0 :::: 20.3
11/15/18 :::: 4.6 :::: 24.9
11/16/18 :::: 0.0 :::: 24.9
11/17/18 :::: 5.3 :::: 30.2
11/18/18 :::: 4.5 :::: 34.7
11/19/18 :::: 4.5 :::: 39.2
Running friends talked me into meeting up for a late afternoon run instead of my plan to just hit the treadmill before my circuit training. It was a good call - the weather was decent and roads were clear. And of course it was more fun to catch up with friends than just to stare at fellow gym-goers on the treadmill.
Circuit training was lots of arm work tonight, including the forearms which are going to be sore tomorrow!
I also started a 14-day plank challenge today. Stated off super easy, looks like it ramps up though. Link is here if anyone wants to do it: https://blog.myfitnesspal.com/14-day-plank-plan/
I don't think I could make it through day 1 without injury...0 -
@MobyCarp Good on you for recognizing the severity and responding! 0
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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.
11/12 - Cardologist appoint bah
11/13 - Blasted Google ruined everything
11/14 - 11 miles
11/15 - 0 km
11/16 - 12.5 miles
11/17 - 9 miles. Bah.
11/18 - 0km
11/19 - 13.1 miles
Upcoming Races:
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.0 -
Soooooo remember how I said I was going to take a few days off and let my back heal before running again? Yeah... well should have done that.
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PastorVincent wrote: »Soooooo remember how I said I was going to take a few days off and let my back heal before running again? Yeah... well should have done that.
Oh no! What exactly did you do? Oh just 13 miles. Of course.0
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