November 2015 Running Challenge
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01-Nov: 5.26 km
02-Nov: rest
03-Nov: rest
04-Nov: 5.18 km
05-Nov: 4.02 km
06-Nov: rest
07-Nov: 4.48 km – torn ankle ligament/avulsion fracture : 6 weeks recovery!
08-Nov: rest
09-Nov: physiotherapy
10-Nov: rest
11-Nov: rest
12-Nov: upper body strength training
13-Nov: rest
14-Nov: rest 5 weeks recovery to go
15-Nov: walked around markets (not really exercise but taking it easy)
16-Nov: 8,000 steps on fitbit
17-Nov: 10,000 steps on fitbit - upper body strength training
18-Nov: 3.08 km walk
Total: 22.02 km
First walk since my fall.. Was a little wobbly at times. Think I have come to mistrust the Nikes a lot! Plus side is, I paid some more of my Asics and should be picking them up in 2 weeks time! Yay!0 -
Whew, busy week. Ran a half marathon this weekend, then rest day and two short runs since I last checked in. November is chugging right along.
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November goal 75 miles
11/1 4.42
11/2 rest
11/3 3.18
11/4 9.47
11/5 rest
11/6 3.25
11/7 6.25: 1st (and last
) in my age group!
11/8 redeye to mainland (but 5+ miles walking on the Strip....)
11/9 travel vegas to phoenix.....jetlagged
11/10 5 in the desert: I ain't in the rainforest anymore, Toto! (as I wipe my bloody nose and wet my dry lips...)
11/11 4.21
11/12 travel
11/13 walking in vegas
11/14 HURT MY BACK!
11/15 13.45 Las Vegas RocknRoll 1/2 marathon.
11/16 travel
11/17 3.21
Total 52.44
Upcoming races:
11/15 Las Vegas RocknRoll 1/2 marathon
3/20 Big Island International 1/2 marathon
Ticker is my goal for 2015 and accumulation to date:
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@ohhim : seems we had this discussion last year after the LV 1/2: you thought it was perfect weather, I froze my tushe! But, my back recovered enough to finish. Definitely no PR!
Awesome to hear you were able to complete the race.
I'm not sure why I love running in cold windy weather, but given that I didn't have a long wait in the corrals for the start, was mostly being blown up the strip (2/3 of the race was going with the wind), and I hate running in the Florida steamroom conditions I'm faced with locally, I really welcomed the 55 degrees despite the 19mph winds - even in shorter running shorts and a light t-shirt. Only being on the course for 93 minutes probably helped as well. Also, when I started running at 250lb 3 years ago in Florida, the only way I could run fast was if I had a lot of environmental help to cool me down, so psychologically, I've always equated faster running with cold & windy conditions.
Back in the swampy south now after lots of air travel, so took a rest day yesterday, and resumed running with 2 shorter slower recovery workouts today on sore legs. Hoping the swampy heat and humidity with subside as 80 degrees w. 80% humidity was hard to take after the dryer Vegas weather last week. Doing a 5k this weekend, which will complete my streak of 3 weekends in a row of racing.
11/1 - 4 miles
11/2 - 4 miles
11/3 - 9 miles
11/4 - 6 miles
11/6 - 2 miles
11/8 - 6.2 miles
11/9 - 4 miles
11/10 - 11 miles
11/11 - 5 miles
11/12 - 11 miles
11/14 - 3 miles
11/15 - 15 miles (w. 1:32:46 LV half marathon)
11/17 - 7 miles
Total: 87 miles
Target: 220 miles
Remaining: 133 miles0 -
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Oh dear, people have been congratulating me for running a 5k, but I didn't say I ran a 5k.
I ran my furthest distance yet DURING a 5k parkrun.
I actually "only" ran a bit over 2km.
Sorry for the confusion!
Don't sell yourself short. I count run/walk as running. No matter how little I actually run, as long as I'm putting out the effort- its a run. No one starts out running the entire distance. Er no normal person that is, maybe the gifted or youth.
Awww, thanks heaps, @Elise4270 and @moyer566
Today I ran 25 minutes without stopping! Personal best!
It was supposed to be 20 minutes but I somehow skipped ahead 2 weeks on my C25K app and I played the wrong day, Week 7 Day3 instead of W5D3, and still just kept running just because I could!0 -
06/11 - 13.5 miles
07/11 - 10.3 km
08/11 - 22.2 miles
09/11 - 10.4 km
10/11 - 13.2 miles
11/11 - 13.4 miles
12/11 - 10.4 km
13/11 - 11.1 km
14/11 - 10.3 km
15/11 - 16.2 miles
16/11 - 10.4 km
17/11 - 13.2 miles
18/11 - 13.5 miles
back to back HM - this is what I like! not woken up well, in pain this morning (it was too good to be true when I woke up yesterday pain free)
but I'm fed up so I sucked it up, and it paid off. leg "unlocked" after exactly 11km, then at km 15 I even managed to speed up
it was a very nice morning, lots of stars, but lots of traffic, big lorries transporting other heavy machinery and that was a bit annoying
but lots of deers and rabbits
and I was and I'm not tired at all, the last 2 days helped me a lot in regaining confidence - obviously if ITBS would go I would much much much more happy
now time for rest, 10k tomorrow then off on Friday, so I'll able to run the toughest HM at 7 instead of 4 in the morning with more hours of sleep and my brain much more relaxed - I fear it as I failed last week, but hustles are there to be overcome!0 -
11/1: 22 miles LR
11/2: 5 miles recovery style
11/3: XT: 15 miles indoor bike
11/4: 10 miles
11/5: 7 miles tempo run (am), 7.2 with the Thursday crew (pm)
11/6: Rest day
11/7: 6 miles
11/8: 15 miles - partly with group, partly solo
11/9: 5 miles
11/10: XT: 30 mins yoga
11/ 11: 6 miles
11/12: 4 miles (am), 3 miles with the Thursday crew (pm)
11/13: Rest day
11/14: 6.3 miles inlcuding 5k race and new PR! 22:16!
11/15: 10 miles
11/16: 4 miles
11/17: Rest
11/18: 6 miles
Nice and easy one today. Tried out a similar outfit to what I'll be wearing Sunday since the temps today are almost identical to what they'll be Sunday. I'm confident I'll be comfortable except for some cold buns But I guess that's what I get for signing up for a November marathon, huh?
116.5/150
Upcoming races:
11/22: Philadelphia Marathon
5/1: New Jersey Marathon0 -
Just ran a painful 3.01 for a monthly total of 86.31. Having some serious hip pain. That was my slowest miles I think all year. Yikes!!0
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Nov 1 - rest
Nov 2 - 3.2
Nov 3 - 4.3
Nov 4 - strength training
Nov 5 - rest
Nov 6 - 5.0 Had to loop in front of house to hit 5 exactly.
Nov 7 - 5.0 in daylight!
Nov 8 - 6.0 in daylight, but too darn hot and humid.
Nov 9 - rest day.
Nov 10 - 4.7 miles
Nov 11 - strength training
Nov 12 - 5.33 miles
Nov 13 - 4.04 miles + strength training
Nov 14 - 34 mile bike ride
Nov 15 - 40 mile bike ride
Nov 16 - 4.3 miles
Nov 17 - rest day.
Nov 18 - strength training after work today. Wanted to run this morning but I've got so much grading and was up really late. It just didn't make sense to run on <5 hours sleep. Will finish grading tonight (hopefully early) and plan on running tomorrow! Then do it all again next week. Besides my FT teaching job, I am an adjunct professor and the university asked me to teach 3 classes this semester. Usually I teach 1 or 2 - it is all online but still too much. It's like 2 FT jobs. Oh well, money is good and only 4 more weeks and it is flying by. And, of course, I decide to add my first streak in the middle of this chaos, lol.
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Not a good day yesterday. It started out pretty good though. I had a meeting at a client's office in the morning and the trip back to my office took me by my house so I decided to run for lunch. It was cool 55F, misty with a slight breeze. Beautiful for running!
I planned on a 5 mile route, was feeling great, then at 4.2 miles my left knee started feeling unstable a couple of times on landing. A bit further down the path a dull pain started and a bit after that it was sharp enough that I stopped running and started walking. There was no pain at all when walking. I'd walk a ways, attempt to run, then walk again. I finally figured out that if I ran faster, the pain was less so I did that the rest of the way home.
I fear I have ITBS from what I read about it. Now I need to go back and find those great posts by @Stoshew71 with links and video about taking care of it.
This is what really gets me. I had put on over 600 miles since May, running up to 46 miles in a week and not ONCE did I ever have an issue with any part of my left side. Any injuries, aches & pains were always on my right side. Then I take a 2 week break and on the second day running this happens.
Rest day today then I'll try a 3 mile run tomorrow.
11/01 - 5.7 Miles (Recovery Run)
11/02 - 11/15 - Pheasant Hunting & Deer Hunting
11/16 - 5.3 Miles
11/17 - 4.9 Miles
11/18 - Rest
Goal: 85 Miles
Progress: 15.9 Miles
Remaining 69.1 Miles
Upcoming Races (Registered & Tentative)
11/26/2015 - Turkey Trot 6K - St. Paul, MN
05/14/2016 - Lake Wobegone Trail Marathon - Holdingford, MN0 -
Interesting study by Dr. Jack Daniels who biopsied the muscles of lots of athletes that had long term rest.
Thanks for the video, Stan! That agrees completely with the article I read on RunnerConnect.net. There's a great chart in that article that give you an expected reduction in fitness for different rest periods, and the effects on 5k race time for a 20:00 runner. Estimates for sure, but they give a good idea of what to expect.
I dug further into the video link you provided and started watching the many other videos from that seminar by Dr Daniels and found some other great info. One that I found particularly interesting was one on optimal breathing. He's a proponent of a 2/2 breathing rate, which is to say the inhalation and exhalation each last two strides. I have been doing a 3/3 for most of my long run, sometimes going with 4/4 (mainly to help increase stride rate) but usually ended up 2/2 toward the end of a long run when I'm really tired, or around the middle of a tempo run. I'll have experiment more with a 2/2.
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1-0 miles
2-3.72 miles
3-4.86 miles-I think. Phone restarted during my run
4-rest day
5-sick day. was supposed to do another 4.5 but I have a hacking cough that makes breathing hard. Head colds I can run with; chest colds, not so much
6-rest day.
7-sick
8-sick
9-3.2 miles, still sick but couldn't stand it any more
10-5.28 miles. a little slow but I'm still sick. so slow is fine
11-yoga day
12-5.22 fastest day yet
13-yoga day
14-9.56 awesome miles
15-rest day
16-3.77-this one felt awful, i wanted to quit after mile 1. plus yoga and strength
17-4.99 felt better than yesterday
18-yoga day
upcoming race: 8k turkey trot with cinnamon buns at the end
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11/1-Rest
11/2-Strength Training
11/3-5.0 miles
11/4-3.2 miles+ strength training
11/5-5.2 miles
11/6-4.5 miles +yoga
11/7-Nada
11/8-Another crappy day of nada
11/9-4.5 miles
11/10-5.1 miles+ strength training
11/11-4.4 miles
11/12-3.0 miles (dreadmill intervals @ 5K pace)
11/13-3.7 miles
11/14-5.0 miles
11/15-10.0 miles
11/16-Strength Training
11/17-5.6 miles
Yesterday's run was a slow one. About 30 seconds per mile slower than my normal comfy pace. Probably a combination of the wind, tired legs from lunges and squats on Monday and the headlamp. But I know we all have those days. Wasn't a bad run, just felt really slow.
Does anyone else notice a difference in pace when running in the dark? I always am slower with the headlamp. I think I change my stride a bit because I am more focused on the area directly in front of me. I also think it alters my overall posture.
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lporter229 wrote: »
Does anyone else notice a difference in pace when running in the dark? I always am slower with the headlamp. I think I change my stride a bit because I am more focused on the area directly in front of me. I also think it alters my overall posture.
I have the same issue in the dark, though I don't use a headlamp.
11/1 - rest day / Halloween Hangover
11/2 - 5.25 miles, 55° at 5:30 a.m. in Iowa! Nuts, but I love it!
11/3 - 4 miles on indoor track followed by weights / abs. After running mostly outside for six months, you can run pretty fast on a flat, indoor surface.
11/4 - 5.1 miles, again about 55° at 5:00 a.m. Getting spoiled by the weather!
11/5 - woke up with some major heel pain...a touch of plantar fasciitis perhaps. Decided to take my rest day early and try again tomorrow.
11/6 - 4 miles on indoor track + weights / abs. Heel feeling better, but not completely pain free.
11/7 - 6 miles on a gorgeous morning!
11/8 - 4 miles on another gorgeous day! Tried to get my daughter to come with, but she just wanted to walk...so I did that first.
11/9 - 4 miles on indoor track, followed by lots of stretching
11/10 - Rest Day.
11/11 - 4 miles on indoor track, then weights and abs.
11/12 - 5.1 miles on treadmill (Trek class)...always seems to be the most difficult run of the week.
11/13 - Unplanned rest day due to catastrophic appliance failure in my home
11/14 - 6.2 chilly but lovely miles in DSM...running out of these kinds of days I am afraid.
11/15 - 4.7 beautiful miles around my neighborhood...lots of stinky female gingko trees
11/16 - planned rest day
11/17 - 4 miles on indoor track, with weights and abs after (soggy, rainy day here...definitely November)
11/18 - 5 miles before it started dumping cold rain again. Not sure why, but this was a GREAT run! Felt good, relaxed, enjoyed the damp, windy and warm-for-November weather. Runs like this are super!
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@karllundy -RE: your 11/18 run...I agree, those runs are the best!0
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Date Miles today. Miles for November
11/1 REST DAY
11/2 10 miles - 10
11/3 11 miles - 21
11/4 4 miles - 25 << Recovery Day
11/5 11 miles - 36 << Threshold Day
11/6 6.2 miles - 42.2 << Recovery Day
11/7 15 miles - 57.2 << Long Run (1 week till Huntsville Half)
11/8 REST DAY
11/9 REST DAY
11/10 7 miles - 64.2 << Brueggers taper run (.5 w/u, 2.5 ~ghmp, 4 easy)
11/11 4.1 miles 68.3 << Easy taper run in my neighborhood.
11/12 5 miles 73.3 << PPounders taper run (all easy paced)
11/13 REST DAY
11/14 1 miles 74.3 <<< Warm-up before 1/2
11/14 13.1 miles - 87.4 << Huntsville Half marathon (1:39:38)
11/15 REST DAY
11/16 5.5 miles - 92.9
11/17 10.5 miles - 103.4
11/18 5.65 miles - 109.05 << Rainy Recovery Run
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Interesting study by Dr. Jack Daniels who biopsied the muscles of lots of athletes that had long term rest.
Thanks for the video, Stan! That agrees completely with the article I read on RunnerConnect.net. There's a great chart in that article that give you an expected reduction in fitness for different rest periods, and the effects on 5k race time for a 20:00 runner. Estimates for sure, but they give a good idea of what to expect.
I dug further into the video link you provided and started watching the many other videos from that seminar by Dr Daniels and found some other great info. One that I found particularly interesting was one on optimal breathing. He's a proponent of a 2/2 breathing rate, which is to say the inhalation and exhalation each last two strides. I have been doing a 3/3 for most of my long run, sometimes going with 4/4 (mainly to help increase stride rate) but usually ended up 2/2 toward the end of a long run when I'm really tired, or around the middle of a tempo run. I'll have experiment more with a 2/2.
I like Dr. Daniels. I have his book.
Good luck with the ITBS, the knee, or whatever it turns out to be. Sucks to have to slow down due to these problems.
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lporter229 wrote: »
Does anyone else notice a difference in pace when running in the dark? I always am slower with the headlamp. I think I change my stride a bit because I am more focused on the area directly in front of me. I also think it alters my overall posture.
here I am, and I'm so glad that other people have the same experience and it's not my body (completely) falling apart!
my easy pace training HM of ~ 5:10 (min/km) became a 5:30-5:50, despite all efforts I put into it! my fast run at 4:20-4:30 became a 5 min/km runs, around 20-30 sec slower / km
I've got an excellent head lamp, but probably it's the brain that doesn't also have the confidence of putting the feet on the groung, without having 100% visibility (leaves, dark, puddles, potholes hidden etc)0 -
I’ve been SO crappy about exercise/running for awhile so this is the reset month. I’m setting
the bar a bit lower..want to get in 2 miles a day so I’ll go for 60 but I really want to exceed that.
11/01: No run
11/02: Didn’t do any yesterday but I got in a respectable 3.2 today.
11/03: No run
11/04: No run
11/05: Not a lot of time this morning but I did get in 2.9.
11/06: No run
11/07: No run
11/08: No run
11/09: No run
11/10: No run
11/11: No run
11/12: No run
11/13: No run
11/14: 3.2 miles this morning. The start of getting consistent with this again I hope
11/15: No running, busy busy day
11/16: 3 miles in first frost of the year. Fast pace (for me), 10:20/mile.
11/17: 3 miles
11/18: Rest day planned today but I should get in some mini cycling and a walk
Still possible to hit goal but I'm going to have to work hard and get some long runs in on weekends...
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