December 2019 Monthly Running Challenge
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12-1 7k easy
12-2 7k slow + resistance bands
12-3 rest
12-4 7k slow + resistance bands
12-5 rest + yoga
12-6 7k slow + resistance bands
12-7 7k easy + yoga
12-8 rest
12-9 4k easy + resistance bands
12-10 rest + yoga
12-11 7k easy + resistance bands
12-12 7k easy + yoga
12-13 rest + resistance bands
12-14 7k easy + yoga
12-15 8k slow
12-16 7k slow + resistance bands
December Total: 75k
December 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
November Total: 155k
2019 Total through November: 1,578k / 978.36m
Monthly average: 143.45k
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 - Completed 12-7.
Run the Year Team: Five for Nineteen - Completed 9-28
Cloudy, 30 degrees F, and about half an inch of fresh snow this morning. Roads had been salted, and there was enough snow on the trail to provide some traction. Legs were a little grumpy from yesterday's balancing act, but nothing too bad.
@mbaker566 For the last time.....
2020 goals:
Continue a 5k regimen.
Train better.
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
10-13 Haunted Hustle 5k - 31:22 chip time; 47/74 overall; First Place male 60 and older1 -
Camaramandy648 wrote: »I read that I need to make sure my weekly miles are equal-ish to my long run.
Do any of you intentionally track this? Thoughts? advice?
Get the book 80/20 Running:
It will teach you about creating running plans and answer questions that you did not think to ask yet
2 -
lol. @Tramboman thank you for nagging. i do greatly appreciate it
i have delayed success till tonight. either on the sidewalk or track.
life got into the way. coming into work is the first time i've had to sit since i left work friday.
friday life: vet, remodel
saturday: teach and train aerial yoga for 3 hours, christmas lunch with mom, move furniture myself-chaise got stuck on the stairs so that was a long struggle
sunday: meet and greet for yorkie, move furniture, open house at rescue including bouncing an unruly positive only training fan. she's lucky duke was gone to play on a goat farm, i would have let her meet him and let her try that as he tried to assert his dominance with his 110lbs. give tours, help with the raffle, clean. move furniture myself.
also got a bug. bathroom had to be within a few steps at all times.
so now no more excuses. things have calmed down. and i have a chance to breathe/run.
i would have rather run
not running photoseight pounds of sass with bronchitis
before
from a few days before the weekend
mostly finished
Floor plan for living room
8 -
PastorVincent wrote: »Camaramandy648 wrote: »I read that I need to make sure my weekly miles are equal-ish to my long run.
Do any of you intentionally track this? Thoughts? advice?
Get the book 80/20 Running:
It will teach you about creating running plans and answer questions that you did not think to ask yet
Okay awesome, thank you! I have Scribd, so maybe it's on there. By the way, it's a FANTASTIC subscription if you are very readerly. I just got "The Case for Christ," and "The Case for Christ, for Kids," last night. Very excited to start these with my kids tonight.2 -
I didn’t hit all my fitness goals last week, but it was definitely a good return to form after a couple of weeks off. I ran 11.46 miles total, up from 4.12 the week before and 0 the week before that. My runs consisted of two trips to the gym, one back from the gym (all along the most direct route, as there is a LOT of ice on the roads and it’s been very cold), then back-to-back runs yesterday with my law school BFF.
Two weeks ago we ran together for the first time and made it a bit more than a mile and a half before she wanted to walk the rest of the way, then after she left I ran another 5.29 on my own. After taking a couple of weeks off for holiday stuff, she was up for another run, so this time I decided to run to her house first (5.71 miles) and then we’d go around the lake near her for as far as she was up to go. This time it was 1.1 miles, but given that two weeks ago we weren’t dealing with nearly as much snow and ice, I’d say that was a pretty good showing. I wouldn’t have made it much further myself - my legs were pretty shot even before we got going together.
She wants to go out again next week, so I’ve basically rearranged my long runs for the next month or so to keep repeating the 5.7 miles to her place, eventually switching to a more scenic 6.7 mile route depending on how fast she builds her mileage. In the seven years since we graduated there have been month-long stretches where we never saw each other at all, so this really is a treat. I’ve decided that the race in January will hard to be a 10K instead of a half, but that’s really okay.
I’ve been catching up on the last season of Crazy Ex-Girlfriend, a TV musical comedy about a woman with borderline personality disorder, and the last episode I watched had a quote about mental health that really spoke to me about the difficulty of maintaining any kind of healthy habit: “It’s like I did squats every day for a year, and now I just want to eat donuts for the rest of my life and never go back to the gym but still have a great butt forever.”
December Goals: Run 50 miles, strength 2-3x/week, 15 minutes/day of moderate cardio, 15 minutes/day of mobility.6 -
also not running.big sectionals waiting for the reclining loveseat to be disassembled with yorkie and old girl in the foreground
chaise that got stuck going up the stairs with rosy and speed demon and old girl
3 -
Hi. I grazed through all the posts from the past few days but honestly don't have the energy to respond. LOL I have been feeling pretty junky. Need to run today but we'll see.
Dec 1 - No run, no anything
Dec 2 - 30 min walk with dh/28 min 2 mile RUN on treadmill which was 1.5 mile at 4mph and then I sped up to 5 and 6mph for the last half mile because I thought I was never going to finish going 4mph
Dec 3 - short dog walks and some other walking then 5k RUN outside which took me 33:06 (there is a huge disparity in my outdoor running speed and my comfort level on the treadmill)
Dec 4 - took a 6000 steps walk while on the clock
Dec 5 - 2 mile RUN on treadmill
Dec 6 - Walked my dogs and then ran around like crazy getting ready to host a youth Christmas party at my church
Dec 7 -RAN 3.5 miles, also walked dogs, then jumped on the treadmill for a late night slow walk because I flat out ate too much
Dec 8 - Laziest day I've had in a long time, didn't even walk dogs, napped.....I at least did household chores
Dec 9 - walked dogs and took a short walking break at work
Dec 10 - RAN 1 mile of 1.5 on treadmill (A.M.)....... 2min x 4 intervals (.66 mile) as part of strength workout (P.M.)
Dec 11 - did some walk breaks at work
Dec 12 - RAN 2 treadmill miles
Dec 13 - walked dogs 1.6 miles and had a super busy exhausting day
Dec 14 - RAN 2 miles on treadmill in a pattern of run 2 laps, walk 1 lap, total of 3.5 miles on treadmill
Dec 15 - 20 min of light cardio and upper body strength just to say I did something
Dec 16 -
Dec 17 -
Dec 18 -
Dec 19 -
Dec 20 -
Dec 21 -
Dec 22 -
Dec 23 -
Dec 24 -
Dec 25 -
Dec 26 -
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Dec 29 -
Dec 30 -
Dec 31 -7 -
greenolivetree wrote: »Hi. I grazed through all the posts from the past few days but honestly don't have the energy to respond. LOL I have been feeling pretty junky. Need to run today but we'll see.
must be something in the air. me too.
4 -
So check this out - - -
https://www.4029tv.com/article/man-attempted-to-abduct-woman-on-bella-vista-trail/30245809
On Saturday, I got to the tunnel that leads to the trail mentioned in the article, but there was no lighting in the tunnel and it was really long and I had a bad feeling, so I turned around and ran back the other way.
I need to get some form of protection other than the gps tracker and alarm. Things like this make me so nervous.
4 -
Camaramandy648 wrote: »So check this out - - -
https://www.4029tv.com/article/man-attempted-to-abduct-woman-on-bella-vista-trail/30245809
On Saturday, I got to the tunnel that leads to the trail mentioned in the article, but there was no lighting in the tunnel and it was really long and I had a bad feeling, so I turned around and ran back the other way.
I need to get some form of protection other than the gps tracker and alarm. Things like this make me so nervous.
the good news is that these situations are rare. but i am a strong believer in being prepared for whatever(girl scout).
self defense classes are good. otherwise, most of the weapons, could be turned against the victim.
being aware is important. criminals want an easy target. someone who is aware of their surroundings is not. someone who runs with others is not. someone who runs with dogs is not. someone who runs with confidence or attitude is not.
are there exceptions? yes.
when i am looking for a dog, i look for a dog who looks intimidating.
thus old girl and speed demon. speed demon is a big black intimidating dog. old girl likes to bark. where you can see her big teeth.
i'm rarely approached
3 -
Camaramandy648 wrote: »So check this out - - -
https://www.4029tv.com/article/man-attempted-to-abduct-woman-on-bella-vista-trail/30245809
On Saturday, I got to the tunnel that leads to the trail mentioned in the article, but there was no lighting in the tunnel and it was really long and I had a bad feeling, so I turned around and ran back the other way.
I need to get some form of protection other than the gps tracker and alarm. Things like this make me so nervous.
the good news is that these situations are rare. but i am a strong believer in being prepared for whatever(girl scout).
self defense classes are good. otherwise, most of the weapons, could be turned against the victim.
being aware is important. criminals want an easy target. someone who is aware of their surroundings is not. someone who runs with others is not. someone who runs with dogs is not. someone who runs with confidence or attitude is not.
are there exceptions? yes.
when i am looking for a dog, i look for a dog who looks intimidating.
thus old girl and speed demon. speed demon is a big black intimidating dog. old girl likes to bark. where you can see her big teeth.
i'm rarely approached
Yes! My fiance said, "Well, so much for running outside!"
He's not a runner....
I said, "Ummmm noooooo............I'm still going to run. I'm just also going to run smart."
It still sucks that this happened in the middle of the day here. It's saddening and of course I will be hyper aware now.4 -
@Camaramandy648 Good advice from...
@mbaker566 Be aware of your surroundings and confident. I am barely 100 pounds and I run with no weapons. I used to consistently run a heavily wooded trail. One twilight, this girl stopped me and told me that I shouldn't go any further because some guy tried to stop her and he seemed drunk. But why is he even there (what purpose) and why is he trying to stop anyone? I thanked her and turned around. I don't go at night anymore or when it's dark. I don't live in fear and I'm not even nervous. There are so many options for running these days. We have a plethora of trails and sidewalks here. I do my research if I'm planning a new route and I refuse to let anyone ruin my run, to occupy my headspace when I'm running since that is my hit the refresh button time. Good luck! Pepper spray might be a good option?! And yes, self defense classes are confidence builders to bust someone's...4 -
Camaramandy648 wrote: »I read that I need to make sure my weekly miles are equal-ish to my long run.
Do any of you intentionally track this? Thoughts? advice?
OH and MY AMAZING SISTER was interrogating me last week about safety for my running at night, if running in such cold weather is even a smart idea, am I getting enough water, what am I eating, is this even safe, what about my knees as I age, what if I fall and I'm alone, etc. etc. etc. etc.
I don't specifically track it, but have noticed that the training plans I follow do seem to follow that rule.
If you had trouble answering any of your sister's questions, feel free to ask them here. I think a lot of us get questions like that I'd say the basic answer is that yes, running is healthy!Camaramandy648 wrote: »PastorVincent wrote: »Get the book 80/20 Running:
It will teach you about creating running plans and answer questions that you did not think to ask yet
Okay awesome, thank you! I have Scribd, so maybe it's on there. By the way, it's a FANTASTIC subscription if you are very readerly. I just got "The Case for Christ," and "The Case for Christ, for Kids," last night. Very excited to start these with my kids tonight.
BTW those are great books for people with questions, or who want to be better at answering others' questions
But as for the running book, it's on my list.
Can we add a "monthly question"? What running books do you recommend?2 -
Camaramandy648 wrote: »Camaramandy648 wrote: »So check this out - - -
https://www.4029tv.com/article/man-attempted-to-abduct-woman-on-bella-vista-trail/30245809
On Saturday, I got to the tunnel that leads to the trail mentioned in the article, but there was no lighting in the tunnel and it was really long and I had a bad feeling, so I turned around and ran back the other way.
I need to get some form of protection other than the gps tracker and alarm. Things like this make me so nervous.
the good news is that these situations are rare. but i am a strong believer in being prepared for whatever(girl scout).
self defense classes are good. otherwise, most of the weapons, could be turned against the victim.
being aware is important. criminals want an easy target. someone who is aware of their surroundings is not. someone who runs with others is not. someone who runs with dogs is not. someone who runs with confidence or attitude is not.
are there exceptions? yes.
when i am looking for a dog, i look for a dog who looks intimidating.
thus old girl and speed demon. speed demon is a big black intimidating dog. old girl likes to bark. where you can see her big teeth.
i'm rarely approached
Yes! My fiance said, "Well, so much for running outside!"
He's not a runner....
I said, "Ummmm noooooo............I'm still going to run. I'm just also going to run smart."
It still sucks that this happened in the middle of the day here. It's saddening and of course I will be hyper aware now.
I absolutely think everyone needs to be aware of their surroundings while running (primarily to avoid being hit by cars, which is a real danger in most of the places where we live), but these kind of abduction situations are incredibly rare in most places, and almost always involve someone the victim already knows. Violence just makes a much more exciting story then things like heart disease, so we are tricked into thinking that it's something we need to be worried about while avoiding things (like running outside!) that actually have a positive impact on our health.
Soapbox aside, it's scary when this kind of thing happens, but don't let it scare you off of running!4 -
@Camaramandy648 Good advice from...
@mbaker566 Be aware of your surroundings and confident. I am barely 100 pounds and I run with no weapons. I used to consistently run a heavily wooded trail. One twilight, this girl stopped me and told me that I shouldn't go any further because some guy tried to stop her and he seemed drunk. But why is he even there (what purpose) and why is he trying to stop anyone? I thanked her and turned around. I don't go at night anymore or when it's dark. I don't live in fear and I'm not even nervous. There are so many options for running these days. We have a plethora of trails and sidewalks here. I do my research if I'm planning a new route and I refuse to let anyone ruin my run, to occupy my headspace when I'm running since that is my hit the refresh button time. Good luck! Pepper spray might be a good option?! And yes, self defense classes are confidence builders to bust someone's...
i do not want to give anyone anything they can use against me. spray included
being in the city that i live in. there is in fact stranger danger. but no one really bothers me. i've helped drunks out of the road. dissuaded someone from robbing me (i had no money anyways). i acknowledge the homeless folk. i make eye contact with everyone i pass. i make myself visible. not necessarily by color but by presence. "oh yeah, i know her. she always says good morning"6 -
@Camaramandy648 Good advice from...
@mbaker566 Be aware of your surroundings and confident. I am barely 100 pounds and I run with no weapons. I used to consistently run a heavily wooded trail. One twilight, this girl stopped me and told me that I shouldn't go any further because some guy tried to stop her and he seemed drunk. But why is he even there (what purpose) and why is he trying to stop anyone? I thanked her and turned around. I don't go at night anymore or when it's dark. I don't live in fear and I'm not even nervous. There are so many options for running these days. We have a plethora of trails and sidewalks here. I do my research if I'm planning a new route and I refuse to let anyone ruin my run, to occupy my headspace when I'm running since that is my hit the refresh button time. Good luck! Pepper spray might be a good option?! And yes, self defense classes are confidence builders to bust someone's...
i do not want to give anyone anything they can use against me. spray included
being in the city that i live in. there is in fact stranger danger. but no one really bothers me. i've helped drunks out of the road. dissuaded someone from robbing me (i had no money anyways). i acknowledge the homeless folk. i make eye contact with everyone i pass. i make myself visible. not necessarily by color but by presence. "oh yeah, i know her. she always says good morning"
This ^^^
I do the same and I almost always have Hobbes the Vizsla with me. He is very social but has a build that some think is like a pit bull (big chest) and while he likes most everyone he will let me know when there is someone who makes him uncomfortable. It happened last week - I guy in a strange long coat just hanging out on the trail and way before we approached all the hair on Hobbes back went up and he started the low growl. I moved as far from the guy as possible and Hobbes growled the entire time until we were past. I also say hello to everyone I pass. Head up, confident, making eye contact. All the homeless guys know me and say hello, some I know by name and I figure if I ever needed help they would come to my aid if they were nearby. People I see on the trail now will ask me where Hobbes is, if he is ok when I don't have him with me. I am "that lady who runs with her dog"
I have also stopped some women who walk or run with their heads down looking at their feet and not looking around themselves at all and pointed out how vulnerable it makes them. If nothing else they should be aware of the cyclists and runners on the trail that they could impede.6 -
@Camaramandy648 Good advice from...
@mbaker566 Be aware of your surroundings and confident. I am barely 100 pounds and I run with no weapons. I used to consistently run a heavily wooded trail. One twilight, this girl stopped me and told me that I shouldn't go any further because some guy tried to stop her and he seemed drunk. But why is he even there (what purpose) and why is he trying to stop anyone? I thanked her and turned around. I don't go at night anymore or when it's dark. I don't live in fear and I'm not even nervous. There are so many options for running these days. We have a plethora of trails and sidewalks here. I do my research if I'm planning a new route and I refuse to let anyone ruin my run, to occupy my headspace when I'm running since that is my hit the refresh button time. Good luck! Pepper spray might be a good option?! And yes, self defense classes are confidence builders to bust someone's...
i do not want to give anyone anything they can use against me. spray included
being in the city that i live in. there is in fact stranger danger. but no one really bothers me. i've helped drunks out of the road. dissuaded someone from robbing me (i had no money anyways). i acknowledge the homeless folk. i make eye contact with everyone i pass. i make myself visible. not necessarily by color but by presence. "oh yeah, i know her. she always says good morning"
That is so wonderful of you!!! I do too...I make eye contact with everyone and I say hello to everyone. I give money to homeless that stand on corners as I'm waiting in my car to turn at a light. However, when it comes to running and I am by myself or especially when I have my baby with me, I will avoid knowingly dangerous situations because I refuse to openly allow someone to victimize me. If someone is drunk and harassing women, I'll turn in the opposite direction and haul *kitten* like an Olympic runner. I would not be opposed to using a weapon, not at all. But I am not going to purchase one for running. I have worked in restaurants where I had cash on hand and getting robbed, raped, or murdered being by myself walking to my car in the dark behind a vacant restaurant would be a great example of when a pocket knife or pepper spray would be great! I run in a heavily trafficked area with a sidewalk. I'll make an incredible scene if someone tries anything. It's a personal choice to not use pepper spray, or whatever, if you are concerned that someone would use your own protection against you. I'm not scared, though, to use it and I'm not concerned someone would use it against me.
Anyway, this isn't about how fantastic of a person we all are. This is about personal safety while running.
@Camaramandy648 Do what you need to do to feel safe.0 -
polskagirl01 wrote: »
Can we add a "monthly question"? What running books do you recommend?
I started reading Eat and Run by Scott Jurek. His insight on running while eating vegan was interesting. He experimented with a raw food diet for a little while. I don't know how he found the time to work full-time, cook all this healthy food and run 20-30 miles a day. Not every day but several a week. He gave some recipes but most of them required a lot of prep time and ingredients. I didn't get finished before the book had to be returned to the library but it was interesting reading.3 -
@Camaramandy648 Good advice from...
@mbaker566 Be aware of your surroundings and confident. I am barely 100 pounds and I run with no weapons. I used to consistently run a heavily wooded trail. One twilight, this girl stopped me and told me that I shouldn't go any further because some guy tried to stop her and he seemed drunk. But why is he even there (what purpose) and why is he trying to stop anyone? I thanked her and turned around. I don't go at night anymore or when it's dark. I don't live in fear and I'm not even nervous. There are so many options for running these days. We have a plethora of trails and sidewalks here. I do my research if I'm planning a new route and I refuse to let anyone ruin my run, to occupy my headspace when I'm running since that is my hit the refresh button time. Good luck! Pepper spray might be a good option?! And yes, self defense classes are confidence builders to bust someone's...
i do not want to give anyone anything they can use against me. spray included
being in the city that i live in. there is in fact stranger danger. but no one really bothers me. i've helped drunks out of the road. dissuaded someone from robbing me (i had no money anyways). i acknowledge the homeless folk. i make eye contact with everyone i pass. i make myself visible. not necessarily by color but by presence. "oh yeah, i know her. she always says good morning"
This ^^^
I do the same and I almost always have Hobbes the Vizsla with me. He is very social but has a build that some think is like a pit bull (big chest) and while he likes most everyone he will let me know when there is someone who makes him uncomfortable.
I have also stopped some women who walk or run with their heads down looking at their feet and not looking around themselves at all and pointed out how vulnerable it makes them. If nothing else they should be aware of the cyclists and runners on the trail that they could impede.
Or walkers on their phone 🤦♀️
I like to yell boo as i run past.
Speed demon is a bit of a tank when she's running at you
Anyone want to tell the 8lb foster he has to move so i can go run🤣😋1 -
Awesome job on both of your races, @Teresa5021
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