November 2019 Monthly Running Challenge
Replies
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Commitments for November:
1) Run at least 36 miles
2) Walk at least 36 miles
3) Finish the last 2 weeks of Active's C25K program
4) Finish the first 2 weeks of Active's 5K to 10K program
Date......Walk......Run
11/01.....6.11.......2.21
11/02.....2.72.......0.00
11/03.....4.20.......2.58
11/04.....2.71.......0.00
11/05.....6.65.......2.33
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1106-5.3k total 25.9k goal-100k
Wasn't planning on a run today but woke up at 6:30am with itchy eyes and a stuffed nose. Guess it's that time of year again. 5k shakeout run to escape the allergies.I have a question which I'd love a few experts to weigh in on. I really want a gps watch as I don't like running with my phone, and my phone will measure the same route as up to 300m different on different days, so I really don't trust it. However, I think most gps watches are really ugly. I don't want a square one, and my wrist is small, so I need a relatively small one. I think I will wear it most of the time, as otherwise I will forget it, so I need to like how it looks, which means I want it to look like a traditional analogue watch except when I'm running. I really like the withings watches, but they aren't gps, only HR, with gps through your phone, so useless for me. I m tempted by the new garmin vivoactive 4s, which I think you've got, @avidkeo? Any feedback on it? Anyone else got something they could recommend? I know I'm being super picky!
Here's me with my Forerunner 645. I put a pen next to it as reference.
I have super skinny arms and hands, and even the Fenix 5S looked like I'd strapped a saucer to my wrist. The 645 has the same size watch face as the 5S, but its design makes it seem smaller.
@shanaber @_nikkiwolf_ On running form and drills:There's a lot of problems with my form. I don't use my hip flexors or glutes, and my arms are kind of pinned to my sides. I look a bit like Ando Yuka (Japanese women's national marathon record holder, nicknamed "the ninja runner", check her out here), just much much slower.
I first raised this with my trainer. He offered to start fixing some of these problems, but also pointed out that "most people run the way they do, because it's the best way they can under their current physical construction" (rough translation). In other words, to really fix things, I would need to put in time and effort to strengthen parts of the body, and then train my nervous system to use them in new ways.
He started out with stationary drills like this one here. I started out with the band around my waist, really getting me to lean forward while doing the motion very slowly. This and some stretching were pretty much the only things we did during the first hour-long session. At the end of it, he took me out to the track and told me to run 50 meters as fast as I could. I took off as usual and was astonished at how much easier running fast felt compared to the day before.
During the next few weeks we added some dynamic exercises - bounding, A skips, butt kicks etc. very much like the ones illustrated here. Once I got the motion down, he would have me transitioning into striders halfway. I got some of them easily, others not so much... still struggling with the B skips to this day.
There were plenty of niggles from using my body in ways that it wasn't used to. The worst was lower back pain that persisted for two or three weeks. I could only jog very very slowly during this time without getting sore. I think it was my whole posterior chain getting used to being so engaged in running. Massage and KT tape helped, and eventually it got better and went away.
After a month or two I started feeling like there wasn't much more he could do with me, so I continued working on it by myself.
Added dynamic stretching before every run: high knees, butt kicks, standing glute stretch, arm pumping in place etc.
Also started strength training. Upper body training has really help with how I use my arms. Single leg deadlifts seem to have kickstarted glute activation. I do corework but can't tell if it helps. Consciously thinking about my form is useful, especially during faster running. It's like I've got a drill sergeant in my brain yelling "Glutes in! Knees up! Elbows bent!" all the time.
Next step is to remember to do those form drills every once in a while. I look ridiculous doing them. The girlfriend has promised to come laugh at me.
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I ran an easy 2.5 miles after work.7
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@Teresa502 Hi; no I haven’t done the RVA Half only the 8Ks for this one and the Ukrops 10Ks in the Spring, corporate races and the virtual races I designed for my company. I know the RVA course somewhat well so having that hometown background I hope pays off to stay mentally strong throughout the race- mind over body 💆♀️. I was slated to run this one last year but had to defer to illness at the very last minute which thankfully Sportsbacker is super cool. I even considered to bump up to the Full due to the training schedule but I decided to just enjoy the half and save the full for the Shamrock which would be a flatter course and I will be many many pounds lighter 😁 Hoping all goes well as it should. The last time I ran this particular RVA course for the 8k was several years back and I meet a couple of awesome Kenyan runners who gave me great training advice🤗
The plan is to enjoy the race, dig deep and finish strong injury free.
Thanks again all for the terrific support and awesome encouragement! ❤️🙏7 -
November Goal: 285km
01/11: 3.26
03/11: 21.15
04/11: 6.52
05/11: 13.53
06/11: 6.58
Total KM run: 51.044 -
@7lenny7 Thank you!! This needs to be a t-shirt/bumper sticker-
“Every runner, regardless of their current level started at the same place. You can't compare your chapter 1 with someone else's chapter 20.”
I think from my former track and field days and knowing my love for the sport but then having life threatening medical issues( was in ICU- 2018 so I’m just happy to be alive and able to physically run again) I am considering being a guided runner for blind athletes as I am a Diversity and Inclusion Chief of Staff so I have walked alongside some awesome disabled athletes and vets. I digress 🤗 well just from life happening I am so happy to be here and get to Chapter 2019 as A Runner for life!
Great work again athletes- love the energy, information and inspiration! Thank you!8 -
@martaindale I did the same. Being old sucks!
@polskagirl01 I looked at Suuntos, and I like them, but I can't really wear a plastic or rubber watch strap. Can you change the strap?
@Elise4270, @ContraryMaryMary and @noblsheep thanks for the pics! They look an OK size I think. I will look at both the fenixs and forerunners.
Loving the trainer pics! Mine are currently filthy or I'd share those...
Runs so far:
Runs this week:
04/11 - 9.14km
05/11 - 5km
Runs last week: 11.26km.
Total so far: 25.4km.
Target: 100km.
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Needing to put jogging shoes on my Christmas list though can't be too expensive (£50 max but better if under £40). I am happy with the Asics gel-ventures I have though they are wearing out in the inner heel area. I have always liked Asics and Browns. Any thoughts?1
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@7lenny7 for a couple years now I pondered Ultras and while having a Cross Country and Track and Field background said ok yep I could totally do this but would I want to??? 🤪. But honestly after joining this community 1+ week in and feeling the energy and excitement around running! 🤗❤️🏃♀️seeing others who love running, love moving our bodies beyond what some would consider possible, doing what we love and passionately encouraging others- newbies ( like me) and pro runners alike🤘! Umm yes so I am making that dream a full commitment now by putting it in writing.
I have a SMART goal to complete an Ultra in 2020 before EOY by researching and registering for the right race for which I can train safely and consistently for +4-6 hours per week for 3+ months completing other foot races in 2020 thereby ensuring I staying plugged in mindfully to my WHY- to go beyond expectations, do what I love and be my best self.
( All tips on training for 1st Ultra is greatly appreciated).
Thanks again for sharing freely and encouraging graciously! 👍🤗💆♀️🏃♀️5 -
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@7lenny7 Thank you!! This needs to be a t-shirt/bumper sticker-
“Every runner, regardless of their current level started at the same place. You can't compare your chapter 1 with someone else's chapter 20.”
I wish I could take credit but that quote has been around a while.@7lenny7 for a couple years now I pondered Ultras and while having a Cross Country and Track and Field background said ok yep I could totally do this but would I want to??? 🤪. But honestly after joining this community 1+ week in and feeling the energy and excitement around running! 🤗❤️🏃♀️seeing others who love running, love moving our bodies beyond what some would consider possible, doing what we love and passionately encouraging others- newbies ( like me) and pro runners alike🤘! Umm yes so I am making that dream a full commitment now by putting it in writing.
I have a SMART goal to complete an Ultra in 2020 before EOY by researching and registering for the right race for which I can train safely and consistently for +4-6 hours per week for 3+ months completing other foot races in 2020 thereby ensuring I staying plugged in mindfully to my WHY- to go beyond expectations, do what I love and be my best self.
( All tips on training for 1st Ultra is greatly appreciated).
Thanks again for sharing freely and encouraging graciously! 👍🤗💆♀️🏃♀️
@somum that is awesome! It's definitely doable. I didn't start running at all until I was 48 and I'm just 52 now. My first ultra was less than 2 years after I started. The key is the desire. It's a lot of work, and it's probably going to hurt.
Some tips I have for now -
See if there is a local trail running community and plug into it now. We have a fantastic trail tribe in our area and you can find a group to run with nearly every day of the week. Find these people and you will find a wealth of information and encouragement. They'll be able to suggest the best local races for you first ultra, where to train, and which local running stores cater to trail runners
Find intermediate distance races to register for. 10K, half marathon, 25K would be a nice progression but anything that gives you a taste of trail racing and builds on that is great. Make connections with the other racers. You will find trail runners to be an amazing support system.
Volunteer at an ultra or two. Again, this helps you get a sense of what it's all about, plugs you into the ultra community, and you will learn a LOT just by watching and asking questions.
Find the book, "Relentless Forward Progress" by Bryon Powell. He has a wealth of information in that book about training, nutrition, preparation, etc. I read that twice before my first and felt it was a great resource. He has several training plans in there as well.
Hills. Learn to love hills, both uphill and downhill. When you're on the hills, pick the harder, steeper path. No need to kill yourself on the hills but embrace them for the wonderful training tool they are.
Core. Incorporate core workouts into your week. Planks, lunges, squats, single leg bridges, etc. Your glutes are your largest muscles and if we can learn to activate them properly and harness their power you'll be able to go farther, faster. A strong core is also essential for keeping your body together during the long hours on the trail. A weak core invites poor posture and form, which invites injury. The one thing I wish I had realized before my first ultra was how important this aspect is.
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11 miles this morning. 61F 100% humidity, drizzling. But felt unusually strong for this run. Had KT tape on both shins and didn't feel any pain. After the first 1.5 miles I maintained a sub 4 hr marathon pace. Not sure I can do that for another 15 miles, but I guess we'll see in about 4 weeks 🤔
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On some of the models you can change the strap, and it looks like there is a textile strap available, but yeah... most of them appear to be made of silicone.@polskagirl01 I looked at Suuntos, and I like them, but I can't really wear a plastic or rubber watch strap. Can you change the strap?
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Today's run goal was 21.2 km at an easy pace, but I messed up the math and actually hit that distance right at the bottom of the hill I used for hill repeats yesterday. So I took a deep breath, hit the lap button on my watch and took off to see if I could hit 5k pace on it at the end of my long run. It wasn't quite as fast as yesterday, but was well within my goal range. The final 1 km home was a slow recovery jog though, for sure! It was raining the whole time I was out, so I got quite a few strange looks from people walking with umbrellas.
Then we took the kids swimming before school, and the water felt great
November goal 100 miles
Upcoming races:
Dec. 14 - CityTrail 5k (#3 of 6)14 -
November Goal – 100 miles
Nov 2 – 5 miles
Nov 3 – 10 miles for @MobyCarp
Nov 4 – 5 miles
Nov 6 – 5.16 miles
Total – 25.16 miles
I forgot my headband today so my ears got a little cold during this mornings run. It was 35F and I wore capris and a short-sleeve tech shirt under a long-sleeve shirt with gloves on hands. All was comfy except the ears.
I didn’t have any more races on my calendar for the year so this morning I signed up for the Santa Hustle half marathon in Pigeon Forge next month.
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@Camaramandy648 that's gorgeous!
I ran another 3.6 something this morning. Was busy researching new refrigerators and almost didn't go. But I did. I took both dogs together, with the harnesses as always but just using regular leashes rather than the hands free. It was really foggy! We went about 1.75 miles together, then I figured I could be a little late to work and went back out for a couple more.
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11/1 15.22 miles, 550 days on the run
11/2 13.3 miles
11/3 27.51 miles
11/4 14.24 miles
11/5 6.51 miles
11/6 9.39 miles, 555 days on the run12 -
PastorVincent wrote: »@JMNagain not really a fan of analog, but Garmin does have a STAR TREK face so that makes up for any other shortcomings, IMO:
me too me too
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Last night I opted for another walk with hubby. It was supposed to rain this morning so I thought I'd run during my usual dog walking time. Got up and it wasn't raining. I feel so guilty if I don't walk my dogs every chance I get because I have to crate them while I go to work (you would not believe the havoc two little dogs weighing 14 and 24 pounds can wreak in my house during my short 7 hour work day!).
So I walked them a whole .25 mile when the first one had to poop and I realized my bag dispenser was empty. So in my fear of somebody in my neighborhood posting security camera footage of me walking away from dog poop like I just didn't care and posting the video on the facebook "complain about your neighbors and the whole town" page, I rushed the dogs back home and then I ran back to clean up the poop. Couldn't find the darn poop. And by then the lady was outside putting her kid on the school bus and I apologized and she was nice about the whole thing (I have been literally chewed up one side and down the other when I ran out of bags before, so my fear is not unwarranted!)
I figured at that point, I might as well run since the dogs were back home and I wasn't taking them out again, but I thought I'd look awful silly running around with a dog poop bag (I had cleaned up dog #2's #2)......like I'm a runner with poop issues so I just clean up after myself with doggie bags???? So I walked around the block to the park and disposed of the poop.
Did I mention I got rained on and had no hood or hat and I wear glasses? Sheesh. So THEN I ran and I didn't have much time nor any clue of how far I was going and didn't have my Garmin. I ended up running 14 mins. I mapped out my whole excursion later and turns out I ran 1.5 mile and walked 1, so total 2.5 miles on a ridiculous nothing-going-my-way morning.
TLDR: So I should be at 5.5 miles of my 30 mile goal for this month Not counting walking, only the running parts. 15 -
greenolivetree wrote: »Last night I opted for another walk with hubby. It was supposed to rain this morning so I thought I'd run during my usual dog walking time. Got up and it wasn't raining. I feel so guilty if I don't walk my dogs every chance I get because I have to crate them while I go to work (you would not believe the havoc two little dogs weighing 14 and 24 pounds can wreak in my house during my short 7 hour work day!).
So I walked them a whole .25 mile when the first one had to poop and I realized my bag dispenser was empty. So in my fear of somebody in my neighborhood posting security camera footage of me walking away from dog poop like I just didn't care and posting the video on the facebook "complain about your neighbors and the whole town" page, I rushed the dogs back home and then I ran back to clean up the poop. Couldn't find the darn poop. And by then the lady was outside putting her kid on the school bus and I apologized and she was nice about the whole thing (I have been literally chewed up one side and down the other when I ran out of bags before, so my fear is not unwarranted!)
I figured at that point, I might as well run since the dogs were back home and I wasn't taking them out again, but I thought I'd look awful silly running around with a dog poop bag (I had cleaned up dog #2's #2)......like I'm a runner with poop issues so I just clean up after myself with doggie bags???? So I walked around the block to the park and disposed of the poop.
Did I mention I got rained on and had no hood or hat and I wear glasses? Sheesh. So THEN I ran and I didn't have much time nor any clue of how far I was going and didn't have my Garmin. I ended up running 14 mins. I mapped out my whole excursion later and turns out I ran 1.5 mile and walked 1, so total 2.5 miles on a ridiculous nothing-going-my-way morning.
TLDR: So I should be at 5.5 miles of my 30 mile goal for this month Not counting walking, only the running parts.
"they" say - there are good runs and not-so-good runs. I've experienced both recently. But the point is, you did it, even with all the distractions and things not going well!5 -
@noblsheep - thanks for the form improvement process. I am planning to go back and read it now!
Went out this morning planning on just a walk with Hobbes the Vizsla but wore my running clothes and shoes just in case I felt like running. I didn't eat much last night for dinner as I was still feeling off and just had a banana before we headed out. It ended up being more run than walk even though my legs are pretty sore from the lunges and squats in strength training and my quick tempo run before. So when my legs started yammering at me I walked but, mostly we ran and it felt great, no GI issues at all!
I met and walked a bit with a lady who is just coming back to running after being away for many months. She had never heard of MFP but I told her about our great group here and maybe she will join us 😊
Also I am testing out not running with my orthotics. I had asked the PT about it and he said to give it a try and stop using them on short runs and see how it feels. I was pleasantly surprised today that my forefoot that has been going numb did not today so maybe my thought that the orthotic is causing it is not my imagination.
Date........Miles.......Total
11/01......0.00........0.00
11/02......3.46........3.46
11/03....11.97......15.43
11/04......0.00......15.43 - Agility Class
11/05......4.58......20.01 - + Strength Training
11/06......5.39......25.40
2019 Planned and Completed Races
02/03/19 - Surf City Half Marathon - Deferred to 2020
05/11/19 - Santa Barbara Wine Country HM - Complete
09/15/19 - Jack and Jill Downhill HM - Boise - HM #25 Complete
11/23/19 - USA Women's HM
02/02/20 - Surf City Half Marathon11 -
11-1 7k slow
11-2 7k slow
11-3 8k for @MobyCarp
11-4 7k easy
11-5 yoga
11-6 7k slow
November Total: 36k
November Goal: 135k
January Total: 131k
February Total: 159.5k
March Total: 183k
April Total: 126k
May Total: 128k
June Total: 161.5k
July Total: 151k
August Total: 133k
September Total: 135k
October Total: 115k
2019 Total through October: 1,423k / 882.26m
Monthly average: 142.3k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races. Completed 8-31
Get under 30:00 and a PR for 5k. Nope...
Average at least 135k per month, which would put me over 1,000 miles for the year.
Run the Year Team: Five for Nineteen - Completed 9-28
Ran this afternoon due to a museum tour in the morning. First time I'v run after eating in a long time - food was like a lead weight in my belly. Seemed to have some yoga niggles from my lower back down through my legs, but nothing too traumatic.
2020 goals:
Continue a 5k regimen.
Train better.
2019 Races:
4-13 Shine the Light 5K - 31:12 chip time; First Place male 65 and older
6-30 Strides for Starfish 5K - 31:34 chip time; 31/77 overall; second male 65 and older (no official category)
7-27 Solon Home Days 5K - 31:11 chip time; 95/141 overall; 4/6 age group (male)
8-31 Race for Freedom 5k - 31:39 chip time; 32:00 Garmin time; Third Place male 60 and older
9-14 Gift of Life 5k - off the schedule; insufficient recovery time
10-13 Haunted Hustle 5k - 31:22 chip time; 47/74 overall; First Place male 60 and older7 -
Finally sat down and worked out my plan for the month. Goal is 55-60 miles. I'm meshing together a marathon recovery plan and another HH HM plan to get back into it after my race over the weekend and resulting soreness. Not to mention the 10 or so miles of walking everyday we we're at Disney. Then I wanted to do something different leading up to my next HM in January. Just mix it up a bit.
11/3: 13.1 miles
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I'm 11 pages behind on the thread. I had intended to catch up over this past weekend, but wound up not having any extra time. Anyway, I do plan to try to at least scan through them sometime this week. BUT, I was so excited with an accomplishment of mine, I just had to tell you all. After getting the leaves out of the gutters and off of the porches and driveway today, I didn't have a ton of extra time. So, I decided to do a quick workout of a one mile run with half mile warm up and cool down walks. I did the run in 10:45 min!! I know that's really slow for a lot of you, but that is my fastest mile EVER in my whole entire life!14
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Shoot, I think I lied in the above post. While taking a shower after I posted it I remembered that when I was at Officer's Training School for the Air Force, we had to run 3 miles for our PT. If the first mile wasn't in 10 minutes, it didn't count. So, I know I did some BARELY under 10 minute miles then. But, hey, that was in 1984 and I was only 24 years old. I'm still stoked about the 10:45 pace. (Why do I have to do my best thinking in the shower? I could have blissfully lived with the fantasy that I'm the fastest I ever have been.)9
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@rheddmobile I know what you mean about the birds. My house has huge windows on both sides and you can see all the way through, so the birds often don't see the windows and wind up stunned or with a broken neck. I hate it when they kill themselves. It's so cool that you got to hold a cardinal though.
@kirstymm Great race and race report! Congratulations on your 2nd place in your age group! Loved the pictures!
@Avidkeo Glad the bike ride with well and the kids enjoyed it! Looks like a great time was had by all!
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Commitments for November:
1) Run at least 36 miles
2) Walk at least 36 miles 80 miles
3) Finish the last 2 weeks of Active's C25K program
4) Finish the first 2 weeks of Active's 5K to 10K program
Date......Walk......Run
11/01.....6.11.......2.21
11/02.....2.72.......0.00
11/03.....4.20.......2.58
11/04.....2.71.......0.00
11/05.....6.65.......2.33
11/06.....7.83.......0.00
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martaindale wrote: »Finally sat down and worked out my plan for the month. Goal is 55-60 miles. I'm meshing together a marathon recovery plan and another HH HM plan to get back into it after my race over the weekend and resulting soreness. Not to mention the 10 or so miles of walking everyday we we're at Disney. Then I wanted to do something different leading up to my next HM in January. Just mix it up a bit.
11/3: 13.1 miles
How's your neck? Did you see anyone about it?
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quilteryoyo wrote: »Shoot, I think I lied in the above post. While taking a shower after I posted it I remembered that when I was at Officer's Training School for the Air Force, we had to run 3 miles for our PT. If the first mile wasn't in 10 minutes, it didn't count. So, I know I did some BARELY under 10 minute miles then. But, hey, that was in 1984 and I was only 24 years old. I'm still stoked about the 10:45 pace. (Why do I have to do my best thinking in the shower? I could have blissfully lived with the fantasy that I'm the fastest I ever have been.)
WAY TO GO!!! YAY!!!1 -
So ran out the way that I lost the water bottle tonight, did not see it
I guess it is just gone. 10
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