December 2015 Running Challenge
Replies
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December goal 65 miles
12/1 5.00
12/2 4.11
12/3 snorkel 3 hours
12/4 4.37
12/5 7.31
12/6 3.15
12/7 got home from work. Sat. Never got back up.
12/8 3.43. Stopped the car on a side road and ran. Knew if I went home....see above.
Total 27.36
Upcoming races:
3/20 Big Island International 1/2 marathon
Ticker is my goal for 2015 and accumulation to date:
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12/2 - 3 miles at 4:15am, I am tired but glad I got out as it is supposed to be a rain/snow mix tomorrow. Good start to the month.
12/5. - 3 miles. Getting faster but still working on cutting out the walk breaks.
12/7 - 1.5 miles. I tried my hilly park run and it was too much. My piriformis was complaining on the first down hill so I made it one loop instead of my planned 2 and quit. I gave it a good stretch and a cold shower when I got home and it is good today.
7.5 down 17.5 to go
Still playing with the idea of doing the Santa Hustle 5K on 12/20. I know I can make the distance it will just include walk breaks but not sure if I want to do it. I don't like walking in a race and I feel like I should be farther along in getting back my old fitness level, I also know I will push my pace more then I have been in training runs which may not be a bad thing and the course is flat and I have run it before. I need to decide by Friday so I can get the day off work so I guess I will see what the rest of the week looks like.
Piriformis, I found out about this a couple months ago after more than a year of pain I couldn't exactly pinpoint and none of my stretches helped. Now I do a stretch that keeps it tolerant most of the time. But im certain this will be number one reason i wont make it to long distance running. What stretches do you do for it?
As far as the 5k, I'll just say what most everyone told me for Thanksgiving run. Do it, do what you can and enjoy it. All it will do is encourage you to get back out again.0 -
@9voice9 - a HM for you would be cake given your weekly mileage. If the plan you saw didn't have enough distance, either find one that does (maybe Higdon novice 2? or intermediate 1) and pick it up midstream, or just continue with your normal schedule, add a weekly long run (start at 7, increasing 1 mile/week between now and then), ensure you get a full day's rest after your long runs, do a 3-day taper leading up to the race (with just a 1-2 mile warmup the day before), and it'll be a breeze.
@kareF - last time I had some minor surgery on the back (with a similar sized scar) my dermatologist had me hold off on running/biking/swimming for a week before I could resume. Still, the wound was kept open (for daily cleaning) for a few days which probably contributed to the delay. I also ended up walking 8-10 miles/day as I was going stir crazy due to the fitness ban.
Today was just did an easy 6 mile run between some laundry. Felt a bit odd on my last mile, as I did a long bike ride earlier this afternoon and I was probably just bonking from a lack of fuel.
12/1 - 4 miles
12/2 - 4 miles (hill repeats at a 7 pace)
12/3 - 4 miles
12/5 - 6 miles
12/6 - 4 miles (5k in 19:26 - 2nd/85 runners)
12/7 - 15 miles (w. speedwork session in middle)
12/8 - 6 miles
Total: 43 miles
Goal: 230 miles
Remaining: 187 miles0 -
juliet3455 wrote: »@Orphia I have a feeling that you can easily manage a 60-70 km goal.
Thanks very much @juliet3455 ! Thinking about it, you are probably right!
I'm going for 70 km!
Dec 2 - 4.3 km
Dec 5 - 5.3 km
Dec 7 - 4.5 km
Dec 9 - 4.4 km
Total so far: 18.5 km0 -
December 2015 Running Challenge
Date…Km’s….Total
01/12 – 05.76 – 05.76
02/12 – 02.34 – 08.01 – run : 8’37 pace
03/12 – 04.37 – 12.47 – stage 2 melanoma: clear margins
04/12 – 03.05 – 15.52
05/12 – 04.08 – 19.60
06/12 – 02.07 – 21.67
07/12 – 02.01 – 23.68
08/12 – 02.98 – 26.66
09/12 – 08.96 – 35.62 – ran 6k : 7’26 pace
Goal – 100km
Ran 3k this morning, very sluggish. Feet didn’t want to move and legs couldn’t get past the warm up. Decided to try and get another run in this afternoon, despite the heat.. Managed 3k comfortably, legs and feet feeling great (decided to run without the calf sleeves – shins feeling good!) Wondering if this mornings run didn’t go so well because now that I have more supportive shoes, maybe I don’t need the calf sleeves now? Hoping this is the reason! The sleeves did feel a little tight near the ankles today.
Can definitely feel it, coming back after 5 weeks of not running.. I know I managed 2k last week but I really struggled today!0 -
Added in another 2 miles from yesterday - truckin' along nicely
Absolutely love this group and all of the awesome people that support it!
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@fat2fitshley welcome! I am new to running as well and just started lifting I am doing the SL 5X5 program. Feel free to add me. 0
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Dec 1 - 2.64
Dec 2 - 5K
Dec 3 - 1.4 streak
Dec 4 - 5.16 miles
Dec 5 - 4.16 miles - Savannah! Wish I had more time because this was the best run ever.
Dec 6 - 5.5 miles
Dec 7 - 1.1
Dec 8 - 4 miles
Dec 9 - 1.4 miles - Holiday streak! Strength training this afternoon. Haven't been in 2 weeks.
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DATE...............MILES...............TOTAL
12/1....................6.00....................6.00
12/2....................5.00..................11.00
12/3....................6.25..................17.25
12/4...................REST.................17.25
12/5....................14.00.................31.25
12/6...................REST.................31.25
12/7......................3.75.................35.00
12/8......................7.50.................42.50
12/9......................4.00.................46.50
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12/2 - 3 miles at 4:15am, I am tired but glad I got out as it is supposed to be a rain/snow mix tomorrow. Good start to the month.
12/5. - 3 miles. Getting faster but still working on cutting out the walk breaks.
12/7 - 1.5 miles. I tried my hilly park run and it was too much. My piriformis was complaining on the first down hill so I made it one loop instead of my planned 2 and quit. I gave it a good stretch and a cold shower when I got home and it is good today.
7.5 down 17.5 to go
Still playing with the idea of doing the Santa Hustle 5K on 12/20. I know I can make the distance it will just include walk breaks but not sure if I want to do it. I don't like walking in a race and I feel like I should be farther along in getting back my old fitness level, I also know I will push my pace more then I have been in training runs which may not be a bad thing and the course is flat and I have run it before. I need to decide by Friday so I can get the day off work so I guess I will see what the rest of the week looks like.
Piriformis, I found out about this a couple months ago after more than a year of pain I couldn't exactly pinpoint and none of my stretches helped. Now I do a stretch that keeps it tolerant most of the time. But im certain this will be number one reason i wont make it to long distance running. What stretches do you do for it?
As far as the 5k, I'll just say what most everyone told me for Thanksgiving run. Do it, do what you can and enjoy it. All it will do is encourage you to get back out again.
If you have piriformis issues, I'd suggest some nerve gliding and restrict hamstring stretching if you feel it pull on the nerve. My PT has me stretch the piriformis in a sitting position and crossing one foot over the other quad and hug the knee to the opposite shoulder. Hold 3 sets of 30.
Piriformis syndrome can result in disability. Professional help would be worth looking into.
Good luck with it.0 -
fat2fitshley wrote: »I'm a little late to the party and a newbie but I'd like to join in! My goal is 25 miles in December. Just getting back into running along with starting a new lifting routine so my legs have been a little shaky the last week.
I'm not able to edit my original post but:
12/8 3.00 miles @ 9.53 -- 22 miles remaining0 -
1-6.65mi build up run from 13:07-11:04
2-strength and yoga day
3-6.69mi fast run 11:40, technically. but reality is we have 5 min warm up and potty breaks for the dog
4-rest day, maybe yoga day. feeling poopy
5-13.17mi I was only scheduled for 11 but I was feeling so good at 9 miles I went on and decided to do a whole 13. I have to say a marathon isn't that scarey now.
6-3.18mi for recovery and to do the Runkeeper Global 5k
7-yoga
8-rest day. so tired i'm dizzy. not sure why
9-no sleep last night-rest. I'm calling it recovery week from the 18miles this weekend
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Getting to my 100 mile gola0 -
briamarie22 wrote: »
12/1 - 1 mile
12/2 - off
12/3 - 5 miles
12/4 - off
12/5 - off
12/6 - 3.73 miles
12/7 - spin class
12/8 - 3.1 miles
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Happy Hanukkah to any celebrating the Festival of Lights….
@tdbernrd: Congrats on the 10K and busting the goal.
@dennie24: Keep running at conversational speed and focusing on amount of time overall running, speed takes care of it itself. I’m not sure what it is in MPH but I went from probably 15:00/mile when I started to around 11:00/mile average now (with frequent 10:00 miles and sometimes 9:00 splits). You’ll get there…35 seconds is a big drop. I *still* do walk intervals…
Dec 1: Advent begins. Light mist but warm (low 50s), still a little bit of hip twinge, nice and slow this morning, 4.44 miles.
Dec 2: Hound of the Baskervilles fog this morning, no demon dogs spotted. 2.35 miles
Dec 3: Rest day, however, intended to walk..and it didn’t happen
Dec 4: Chilly tonight but not unbearable. 2.5 miles
Dec 5: No run (family outing out of town) but did get in a half hour walk.
Dec 6-8: Days of suck
Dec 9: Back at it. 4.34 miles this morning in the DARKy dark dark…Already more than halfway to the miles I ran last month..December looks to be better.
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juliet3455 wrote: »@9voice9 HM - I believe you have the physical and mental endurance to complete a HM. Get a couple of continuous long runs in ( ~15km+ ) but watch out for the finish line its rumoured @lporter229 is serving Irish car bomb cupcakes. Chocolate Guiness cake filled with a Jameson chocolate ganache and Baily's frosting.
LOL- What a great post race party that would be!!!0 -
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12/1 - 4 miles on indoor track + 4.5 miles on stationary bike
12/2 - Took my rest day early. Weather is supposed to be way better this weekend, so planning to run long(er) than usual both days.
12/3 - 5.09 miles on treadmill (Trek class)
12/4 - 4 miles on indoor track + weights/abs
12/5 - 5.5 miles (I think)...my phone / GPS crashed after about 4, so I lost my distance and time
12/6 - 3.1 miles on small indoor track
12/7 - unplanned rest day
12/8 - 4 miles on indoor track + weight/abs
12/9 - 5.25 beautiful miles...40° F at 5:00 a.m. in December! Ran a route that I used a lot last spring/summer, but had been a while. Fun, relaxing, almost perfect!
@skippygirlsmom - I hate it when I am told I can't exercise! I'll take my rest days when I decide, dammit!
@shanaber and @GBrady43068 - Yep. I stopped using the app for anything but recording food / exercise.
@lporter229 - forget the cake...just send the ganache and frosting!
@kareF - sorry it is tough...keep pounding, you'll get there!
Have a great day, all!0 -
@karllundy - The frosting was the best part. I am not ashamed to admit (well, maybe a little ashamed) to eating it with a spoon.
The ganache was good, but probably could have used a bit more Jameson. But then again, I like my boozy desserts to be extra boozy
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December Running Totals (km)
12/1- 1.61
12/2- 1.61
12/3- 1.61
12/4- 1.61
12/5- 1.61
12/6- 8.21 (5k Red Nose Run)
12/7- 1.61
12/8- 1.61
12/9-
12/10-
12/11-
12/12-
12/13-
12/14-
12/15-
12/16-
12/17-
12/18-
12/19-
12/20-
12/21-
12/22-
12/23-
12/24-
12/25-
12/26-
12/27-
12/28-
12/29-
12/30-
12/31-
Total- 19.48
Goal- 530 -
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4.6 miles today longest run yet! Yay! I started out 9 months ago, 50lbs heavier and no exercise, completed the c25k program in may. Since I've run two 5ks and now I am working towards a 10k!0
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December Running Totals (miles)
12/1- 6.58 (warmup, speed work, cool down)
12/2- extra rest day
12/3- 6.40 easy
12/4- 8.12 easy
12/5-15.00 long slow run
12/6-9.15 easy with hills
12/7- planned rest day
12/8- 8.29 easy
Total- 53.54
Goal- none stated
Today's notes: Tuesday is speed work with the running club. I had got there late the last few times and not got as much of a warmup as I'd like, and thought that might have contributed to my glute/hamstring issue that surfaced after last week's speed work. Today I managed to get there early, and took a longer than normal warmup, 3.23 miles. The lap of drills was light because most of the club is tapering toward USATF championships in San Francisco next Sunday; but when that lap finished with a stride, I could feel my glute complaining even after that long warmup. So I wimped out and just added some easy distance. 5.05 more miles gets to my total of 8.29 for today. Maybe if it had been 20 degrees warmer (temp was near 40), the glute would have tolerated speed work; but right now, I'm taking things easy and waiting for that ache to clear up. I might not run hard again till a 5K on December 19.
Do you take extra rest days or cutback weeks?
Also, when you break down your weekly mileage, what percentage is easy/recovery miles and what percentage is workout grade? The percentage should be 80/20 where 80% of your weekly mileage is easy "conversational" or even a slower recovery pace. Only 20% should be workout grade (tempo, interval, repeat, elevation, stride, ect).0 -
11/23 7 miles - 158.9 << Week1 of RCM Taper
11/24 8.1 miles - 167
11/25 5 miles - 172 << Recovery Run
11/26 8 miles - 180
11/27 5 miles - 185 << Recovery Run
11/28 17 miles - 202 << Long Run - end of Week1 Taper
11/29 REST DAY
11/30 6.1 miles - 208.1<< Week2 of RCM Taper
12/1 5.5 miles - 5.5
12/2 4.1 miles - 9.6
12/3 5.5 miles - 15.1
12/4 4.1 miles - 19.2
12/5 12 miles - 31.2
12/6 REST DAY
12/7 4 miles - 35.2 << Last taper week going into RCM
12/8 5 miles - 40.2
12/9 REST DAY << First day of carb loading. 740 g of carbs. woo hoo.
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As a woman with PCOS (read: bound to low carb for life--minus the occasional pizzafest to keep me sane) 740g of carbs makes my brain hurt!
(Please don't take that as me trying to say don't carb load--I'm all for carbs for normal people. Carby carby carb load to your heart's content)
I have to wonder how carb loading would affect my race performance. I did two HMs last month in 2:10:54 and 2:10:58, respectively, on my normal low carb diet. I'm just not willing to try it due to the strong possibility of digestive upset...0 -
Usually for me, I don't have to worry about carb loading for a HM. It's all about glycogen preservation and depletion. I run a HM in about 1:40:xx -- so I don't have to worry about exhausting my glycogen stores.
http://runnersconnect.net/running-training-articles/cience-of-bonking-and-glycogen-depletion
http://www.runnersworld.com/fuel-school/how-to-fuel-for-a-half-marathon0 -
I'm way behind on this thread again, and a little behind on my running. I think I'm finally getting back to where I want to be though. My schedule seems to be about to calm down for at least the next month or so.
I went on a 7.7 mile run last night which was my longest since my half on Oct. 31st. It was a beautiful, balmy 42°F and I was able to maintain a 10:07 pace. I think my stamina is nearly where it was before I took the two weeks off.
Last Saturday I went on an honest to goodness trail run with Kody on a snowy wooded trail near my house. He had a fabulous time, as did I, but we had to end early due to family obligations and I only got in 5.3 miles
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@9voice9 like @stoshew71 I don't carb load for a HM and I'm more of a 2:11-2:17 finisher. I don't like the way carb loading makes me feel. I just cut down greasy food and drink extra water. I'm probably a terrible example of what is good. I don't carb load, I eat like 5 crackers before the race, I don't carry water or nutrition for the race. I did bring jelly beans to the half in Nov but never ate them. I also don't follow a training plan, I do what feels right.
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