December 2015 Running Challenge

@stoshew71 is 49 min at 10K. Go Stan.

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
12/10.................REST.................46.50
12/11....................5.25.................51.75
12/12....................5.50.................57.25

Date      Miles      MTD
------    -----    -----
Dec 01      4.3      4.3
Dec 05      8.1     12.4
Dec 06      8.1     20.5
Dec 07      3.5T    24.0
Dec 09      6.3T    30.3
Dec 10      3.4T    33.7
Dec 12      8.2     41.9

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
12/9- 6.00 easy
12/10- unscheduled rest day (plan was 6 miles)
12/11- 6.04 easy (instead of planned rest day)
12/12- 16.00 long slow run

Total- 81.58
Goal- none stated

Today's notes: Today's long run was a bit off, but that requires some explanation. I'm a volunteer pace leader with a local training program, at a target pace of 8:30. This requires me to control my pace and run slower than I would solo, which is part of the reason I do this. Being responsible for other people makes it easier for me to control my own pace. Today's routes were 12, 16, or 20 miles.

I didn't do so well with the pace control today. I let a couple of trainees push me more than I should have. Lost one guy at mile 7, because he was recovering from having a kidney stone blasted. He had hoped to make it to 9 miles, but was willing to walk another 2 to get back to the store. A girl who had been pushing the pace stayed behind to accompany him back. Lost another regular at 9, because he had committed to a 5K this evening. Normally, I would have expected him to be good for 16 miles. The last trainee dropped at 12, because that was what he needed for his half marathon training. I had let him push the pace faster than I should for miles 10-12, when it was just the two of us. This was not a problem for me, but I should have been helping him learn to control his pace. I can only plead that I'm used to running with experienced marathon runners when there are only two of us. Set out to run the next 4 solo. Mile 13 was okay, but downhill, and I was sucked out at a 7:48 pace. Then I began to feel some intestinal distress, and the next 3 miles were faster than a slow run should be because of a desire to get back to the rest room. Got that taken care of, then made the decision that today was not a day to go 20. There wasn't anyone to run those next 4 miles with, anyway.

Average moving pace turned out to be 8:00, at least 15 seconds per mile faster than I should have let it go. Clearly I need to work on better pace control. Faster is not always better, and there are no medals for training runs.

Upcoming races:
Dec. 19, 2015 Reindeer Run 5K (Rochester, NY)
Jan. 1, 2016 Resolution Run 7.5 mile (Mendon, NY)
Jan. 9, 2016 Winter Warrior Half Marathon (Rochester, NY)
April 18, 2016 Boston Marathon (Hopkinton, MA)

Stoshew71 wrote: »

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.

Yeah. My HM time is gonna be closer to 2:20, so....

Beautiful Day -5C and Brilliant Sunshine. Long Run Day with the Local Club. Managed 14 km on snow covered trails 2 hrs. Might seem like a long slow run time but we are still running through the Trees, up - down hills and having a lot of fun in the snow. The lady I paced with said she felt like she just finished a HM. Any one who runs with there dog - this would have been a fantastic doggy day. 4 members added a loop on what is aptly called Misery Mountain , as we ran along the lower bench trails we looked up and seen them walking up the steepest part of the hill. Later over Coffee they said if they had slipped/fell down it would have been a Wild Butt slide to the bottom. Still have our Running Addicted Friends from GP doing the 2 hr drive just to come and run with us so we must be doing something right. Double Run Tomorrow AM running club 7 km and PM 5 km Jingle jog for the Food bank.

12/01 - 0.0 Km – 0.0km – 140.0 Km – – YTD – 514.4 km
12/02 – 7.0 Km – 7.0km – 133.0 Km
12/04 – 5.0 Km – 12.0km – 128.0 Km ( GP run with new kicks )
12/04 – 7.0 Km – 19.0km – 121.0 Km ( Home run with old kicks )
12/06 – 7.5 Km – 26.5km – 113.5 Km
12/07 –10.5 Km – 37.0km – 103.0 Km
12/08 –6.0 Km – 43.0km – 97.0 Km
12/09 –8.5 Km – 51.5km – 88.5 Km
12/10 –2.0 Km – 53.5km – 86.5 Km
12/12 –14.0 Km – 67.5km – 72.5 Km – – YTD – 14.0 + 568.4 = 582.4Km

I almost didn't go but I managed to convince myself to get my run in.
12k "long run".


Dec 1 - 8.5k (slightly more but I will round to .0 or .5)
Dec 5 - 5k race
Dec 7 - 8.5k
Dec 9 - 5.5 k
Dec 12 - 12k

39.5 km so far.


Tomorrow is the Ugly Sweater Run. A friend of mine I ran the last couple of 5ks with thought we should aim for under 25. That's a pretty good stretch for me on a good day and we are going out tonight. I doubt that will happen.

skippygirlsmom wrote: »

I'll let @stoshew71 Stan talk about his race today, but I wanted to post a couple of pictures. It was so much fun volunteering today and Skip got to put Stan's medal around his neck. Great job Stan.





I haven't had time to read the thread, I'll catch up later!

That's awesome.

Congrats Stoshew

@Elise4270 - so sorry to hear about your favorite dog!! *hugs to you!*
@skippygirlsmom - awesome shirts!
@Stoshew71 - I don't remember what time you were aiming for, but congratulations on finishing!! I can't wait to hear all about it. @skippygirlsmom - cute picture of Stan with Skip
@3dogsrunning - where can I find it? Is it on Netflix?

I had a HM today - trail run through a large forest/park area in Saratoga. I was doing well - did the full ~2800 ft elevation and was on my way back down the path. Since it was such large elevation I didn't care much about my time. I got to the aid station at mile 10 at just over 3 hours. I got about 5 steps past the aid station and landed on a rock wrong with my left foot. Don't actually remember falling, just remember moving myself on the ground to sit on my backside. Scraped up my right lower leg decently (but no blood) and twisted my left ankle. It was throbbing pretty good so I sat for a few minutes while all the volunteers from the aid station and 2 other runners stood over me. I told the other runners to keep going and thanked them for stopping. I decided that the ankle wasn't terrible, but was pretty tender. Knowing that I have other races in the future and knowing the rest of the 3.1 miles were on a very steep downhill (with lots of rocks and mud from a recent rain), I decided to not continue. Since I'm slow, I only had to wait maybe 20 minutes until they packed up the aid station and one of the volunteers was nice enough to drive me back to the start/finish line. Went to the first aid station and the EMTs nicely wrapped my ankle and put ice on it while my Mom and I waited for my Dad to come back and get us.

I'm disappointed I didn't finish, but I'm happy with the 10 mile run that I did get in. I think I would have been much more disappointed if it had happened earlier in the race - I did actually twist the same ankle previously in the race, but didn't fall, and the pain resolved after a minute so I kept going. I think I need bilateral ankle transplants! Mine are terrible I'm not making any decisions about how long to rest it before running again until tomorrow or maybe Monday. Gotta give it some time to get over the shock of what happened first. I am flying back to Japan on Monday, so it was going to be a few days anyway.

This is my first DNF in a race so that stings a bit. The guy who drove me back was volunteering because he had torn a ligament in a marathon 3 months ago (at mile 17 and ended up with a DNF too) and couldn't run yet, so we traded injury stories during the drive haha

Now please excuse me, I have 1700 calories to eat still for the day

December goal — 60 KM…I’ll be traveling for 2 weeks this month and unlikely to be able to run

12/1—5.02km
12/3—5.23 km
12/6—6.52 km run at the GZ Mini Marathon! 28:29 5k time! Happy!
12/10—5.21 km
12/11—5.03 km
12/13—12.56 km

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.
12/9 3.52
12/10 ZAPPA Tribute concert!
12/11 3.25
12/12 3.5

Total 37.64

Congrats @Stoshew71 !

Upcoming races:
3/20 Big Island International 1/2 marathon

Ticker is my goal for 2015 and accumulation to date:

skippygirlsmom wrote: »

@stoshew71 is 49 min at 10K. Go Stan.

I couldn't opt to follow you by sms as I'm not in the States.. I asked for Facebook notifications but they didn't come through! Sorry Stan @Stoshew71 - I really wanted to follow your progress!! Glad you had a great run - Another big achievement!!! Well done!!!!

Congrats @Stoshew71!! What a great marathon time, and thanks for sharing the pics! Can't wait to hear more about the race!

Congratulations @Stoshew71 !!!
@skippygirlsmom - pictures of Skip are so cute!
@7lenny7 - lol on your dog, love it.

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 - streak
Dec 10 - 3.75 miles
Dec 11 - 6 miles
Dec 12 - 35 mile bike ride, 1 mile run
Dec 13 - 32 mile bike ride, 1 mile run