October (2016) Running Challenge

@vandinem sorry to hear your run was so hard!

Oct 1: 15km long run day
Oct 2: 0km running, active recovery day, 6.62km brisk walk.
Oct 3: 12.06km
Oct 4: 90 minutes skating
Oct 5: 5km progression run before work, 3km base run at lunch.
Oct 6: 3.6 km hilly trail run at lunch, 5km tempo run on treadmill after work, 30 min strength training.
Oct 7: REST DAY
Oct 8: 16.7 km long run.
Oct 9: REST DAY
Oct 10: 7.65 km recovery run including 25 minutes of running drills
Oct 11: 6.96 km tempo run. First 5km was a PB 31:30. 30 minutes strength training.
Oct 12: 0km running, cross train day. 35 minutes on recumbent bike, 30 min brisk walk.
Oct 13: 6.67 km, hill intervals on treadmill. 30 minutes strength training.
Oct 14: 0.55km run to McDonald's to get a coffee. Hey, it's a rest day! Well and turned it into active recovery as I swam for 40 min (easy swim).
Oct 15: 19.7 km long run day. Will be my longest run leading up to my first HM on Nov 6th. Reffed 2 boys hockey games four hours later (90 minutes)
Oct 16th: knees too sore to run. Reffed 3 women's hockey games for 137 minutes of skating so I guess that counts as an active recovery. :-)
Oct 17: 30 min swim before work. Planned to run after work but life happened instead
Oct 18: 6.22km run. 30 minutes skating. 45 min strength training.
Oct 19: 25 min swim before work. 5.37 hill repeat run at lunch
Oct 20: 5.2km hill repeats
Oct 21: Refereed 7 hockey games (7 hours, 10 minutes of skating).
Oct 22: REST DAY
Oct 23: 12.42km long run. Included about 3-4km that was straight downhill, averaging about a 4% grade. Did this as my upcoming HM has a similar decline but for 7km. Thought I should practice my form on a long downhill. Only problem...I had to run back up the same hill for one long 3-4 km uphill!! Feeling different muscles ache now! Then did a 60 min training swim with my husband. Wasn't straight lengths, it was a coaching session as my husband used to swim competitively. Good calorie burn today!



Upcoming races:

Awesome Virtual Events 100 mile (160km) October challenge.
November 6th: Hamilton Road2Hope HM

October Running Totals (miles)
10/1 – rest day
10/2 – 0.56 test run (big mistake)
10/3 – no running day
10/4 – no running day
10/5 – no running day
10/6 – no running day
10/7 – no running day
10/8 – no running day
10/9 – no running day
10/10 –no running day
10/11 – 0.55 run/walk intervals
10/12 – rest day
10/13 – 0.56 run/walk intervals
10/14 – rest day
10/15 – rest day
10/16 – 0.85 run/walk intervals
10/17 – rest day
10/18 – 0.83 run/walk intervals
10/19 – rest day
10/20 – 1.17 run/walk intervals
10/21 – rest day
10/22 – 1.53 run/walk intervals
10/23 – 1.52 run/walk intervals

October total to date – 7.57

Nominal Challenge Goal – no stated distance
Real Goal: Return to regular running

Today's notes – This morning, jogging the hallway while the eggs cooked felt just about the same as yesterday morning. I took that to be good news, given that yesterday I ran more than I have since being in PT this time. So after a sedentary morning in church, I got out to run intervals this noon.

I started out thinking I'd see how many 2 minute running intervals I could do, but I felt so good at 2 minutes that I changed my mind. Maybe I can run 10 minutes straight? Nope. At 5 minutes, I turned it back into intervals. Ran 2 x (5 minutes easy run, 1 minute walking recovery). At that point, I thought I had about another 2 minute running interval left in the leg. That turned out not to be the case. I quit running after 1 minute, took a last minute of walking, and came out very close to yesterday's distance with one minute less time, but one minute more running.

The bad news was, my calf/Achilles ached pretty bad and my shin had started to ache. The good news is, getting off my feet for 20 minutes pretty much made the ache go away and I was able to walk briskly later in the day. So I think this is progress. It still hurts to run, but I'm recovering from the hurt faster. I have another PT appointment on Tuesday, I'll see what the PT has to say about this phenomenon then.

Meanwhile, I'm modestly encourage that I was able to run 5 minutes solid, and that I was able to do run/walk intervals two days in a row. It's still not real running, and I don't expect to be ready for a 5K this week; but a 10K on Thanksgiving Day seems within the realm of possibility.

2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY) finished in 1:31:11
August 13, 2016 Bergen Road Race 5K (Bergen, NY) finished in 19:07 (5K PR)
September 4, 2016 Oak Tree Half Marathon (Geneseo, NY) finished in 1:31:37
September 18, 2016 Rochester Marathon (Rochester, NY) DNF a mile from finish
October 15, 2016 Finish Strong 15K (Hilton, NY) DNS – Achilles tendonitis
October 22, 2016 Scare Brain Cancer Away 5K (East Rochester, NY) DNS – Achilles tendonitis
November 24, 2016 Race with Grace 10K (Hilton, NY)

2017 races:
January 7, 2017 Winter Warrior Half Marathon (Gates, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)

Has anyone used Runcoach online before? I can use the runcoach program to train for the Marathon I signed up for, for $25 instead of the usual $100 for the program, but I'm looking for some input before really considering it.

@katharmonic glad to see you got a run in today! It's always easy to feel the pull of quitting. It's coming back after a lay off, like you did, that makes people strong runners. Enjoying it is key, and it's good to see you just doing that!

@luluinca Well done on your longest run and fastest 5k! With 5 miles under your belt and still a bit of time before your10k you will do great.

Got in a quick 6 miler after my long ride this afternoon. Kept it faster but closer to the planned pace for my ironman to see how my legs would feel after a long ride. Felt ok, and I think I'll be good at an 8 pace for my end of ironman marathon.

10/1 - 5 miles (w. 5x800s @ 6:00 pace)
10/2 - 8 miles (finished at MP)
10/3 - 4 miles
10/4 - 4 miles
10/5 - 4 mile
10/8 - 3 miles
10/9 - 26.2 miles (3:04:57 - Chicago marathon, 7:03 pace)
10/13 - 4 miles
10/15 - 6 miles
10/17 - 12 miles
10/18 - 5 miles
10/20 - 8 miles
10/21 - 6 miles
10/22 - 15 miles
10/23 - 6 miles

Total: 116 miles
Goal: 140 miles
Remaining: 24 miles

2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25 - 4:43:56
Chicago Marathon - Oct 9 - 3:04:57
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 13

@HeatherMN @_nikkiwolf_ I received my Milestone Pod on Thursday and finally got a run in with it today - I did 8 miles this afternoon. It is small with a battery that needs to be inserted - not rechargeable - you attach it on one shoe - either 2nd cross or 3rd cross of laces from the toe (based on the heel to toe drop of your shoe). Once on your shoe, there is nothing more to do with it - set up an account on the app, pick your shoe out of the list and you are good to go. When you run it automatically wakes up and records data on your run. Once done, you sync from your phone and it records the data into a new run for you. The screens look like this:











So I don't over-stride until I get tired and I heel strike alot - 100% so the information is fairly useful.

You can drill down into some details per lap:




I need to calibrate I believe but I want to verify that first - I understand the unit might not start collecting data until you strat running or after a few minutes of movement so I want to confirm that before calibrating. I do not like that it ties to one pair of shoes - done during setup - you can swap it between shoes but the mileage tracking won't be accurate. The company also suggests that your gait may be different in different shoes, so they recommend purchasing a separate pod for each pair of shoes (of course they do )

It does seem like a good deal of information for $25 on Amazon....

Elise4270 wrote: »

Do you have to run with your phone?

Good question - I would not think so as you sync after the fact and there is no GPS data - but I'm not sure about that - I always run with mine to play music...

Edit: just read somewhere that you do not need your phone with you - you can sync afterwards - I cannot confirm that...

mmteixeira wrote: »

Elise4270 wrote: »

My Garmin gives cadence, contact time, stride length, pace and distance (and a few other metrics too not mentioned with your new device).

Do you have the Garmin Pod for that? I don't think the Garmin Pod is compatible with the Forerunner 235 I have...

No, I have the FR620. I'm just a data/gadget nerd like so many here.

It'd be neat for walking, until I get back to running. I feel like a dweeb walking with my Garmin. I've just been using my phone with the Google Fit app. (Playing Pokémon). That little pod would be great also to get my daughter out and about.

greenolivetree wrote: »

@mmteixeira That's freaking awesome and also scary. Lol. I think I'd find out all sorts of terrible news about how I run

No run today as figured. Boo. I'm dying to run.

I run like Frankenstein.

@mobycarp that certainly sounds like progress. Prayers out to you that your healing continues!

@ohhim I'm inspired by your ironmans. Being new to running, that seems like such a far pipe dream for me.

@mmteixeira I love all the data on your gadget. I just have a Fitbit so the info is pretty bare bones.

October goal...run to earn wine and ice cream

10/1: core/strength training, 2 mile run and 20 minutes of fancy footwork trying to herd the neighbor's stray cow out of our yard
10/2 rest
10/3 slug...never got out of my nightgown and played computer games (it was FABULOUS!)
10/4 4.10
10/5 3.11
10/6 core/strength training
10/7 rest
10/8 3.25
10/9 6.48
10/10 3.18
10/11 Snorkel 3 hours
10/12 4.28
10/13 core/strength and 2.41
10/14 rest
10/15 4.50
10/16 core/strength and 2.07
10/17 3.22
10/18 rest
10/19 4.30
10/20 life date
10/21 snorkel 3.5 hours
10/22 6.50
10/23 3.36

Total 51.76
@skippygirlsmom Yea for Skip!

Upcoming races:
Las Vegas RocknRoll Half 11/13/16

Ticker is my goal for 2016 and accumulation to date:

@mmteixeira what a cool little gadget. I may have to get one although I'd be terrified to see what it tells me....LOL

Everyone, I have a question. After my long run every week, and I'm only up to 5 miles and my daily runs are in the 5K range, my body is pretty sore. Hips feel stiff, feet are sore and left knee aches. The next morning I feel fine and generally get a stretching and strength training session in. The day after that I'm ready to run again. Does this sound normal? Keep in mind that I'm 66 and expect some aches and pains, only really began running in the last 6 months, and am training for my first 10K next month.

I'd like to make sure I'm not overdoing it somehow since I'm loving running.

Thanks in advance for any wisdom you might share!

Here's what my month looks like and last week had lots of interferences with running and missed a day but I don't think that really hurt as I might have needed the rest anyway.

10/01 – Rest Day
10/02 – 3.6 mile horse trail run with dog – AVG HR 143, High 159 on hills
10/03 – Rest Day
10/04 – 2.1 mile horse trail run with dog – testing out the new Garmin
10/05 – 3.31 miles horse trail run with dog – looks like Garmin is about 7-8 bbm higher than my Polar
10/06 – 95 min strength training
10/07 – 3.6 miles horse trail run with the dog – AVG HR 146
10/08 – Rest Day
10/09 – 4.52 miles at the park – longest run yet – AVG HR 147
10/10 – Another Rest Day……ugggghhhh
10/11 – 3.1 miles horse trail run – Fastest 5K yet – AVG HR 147
10/12 – 3.1 miles horse trail run plus a 3 mile walk this morning
10/13 – 4 mile walk along the river trail
10/14 – 95 min strength training
10/15 – Spent the day at the Aquarium of the Pacific………..lots of walking
10/16 – 4.6 mile horse trail run – AVG HR 143 but I did run one very steep hill and it got up to 160
10/17 – 100 min strength training
10/18 – 3.1 mile horse trail run – One big hill – AVG HR 136 a nice recovery zone for me I guess
10/19 – Rest Day
10/20 – Another Rest Day……….uggghhhh
10/21 – 3.1 mile park run after an 80 minute strength training session, trying to make up for the extra rest day
10/22 – Worst week ever for rest days and changes in plans………..uggghh
10/23 – 5 mile trail run – Even though I didn’t add up the miles this week I still managed my longest run and fastest 5K within that 5 miles. I’m ecstatic and surprised.

acorsaut89 wrote: »

So I've been SERIOUSLY slacking this summer . . . really my own fault and have no one to blame but myself. So to ease myself back into running I've decided to make October my marathon month in that I will run at least a marathon distance over the month (hopefully more, but since I'm just getting back into it I don't wanna go too crazy although my body is saying run more, run more, run more lol).

So goal: 26.2 miles

October 4 - 1.7 miles
October 5 - Rest
October 6 - Rest
October 7 - 1.75 miles
October 8 - Rest
October 9 - Ended up doing a super long walk with the dog, so didn't run but enjoyed the fall weather
October 10 - 1.75 miles
October 11 - 16 - Resting a nagging hip and foam rolling . . . not sure what I did because I didn't run that much but it hurt.
October 17 - 1.8 miles
October 18 - Rest
October 19 - Massage for my nagging hip pain . . . turns out it's actually potential tendinitis in one of the tendons connecting my knee to my hip but it's super tight, so that's why it feels like hip pain. Was told to rest . . . so . . . might not make it to 26.2, we will see
October 20 - Rest
October 21 - Rest
October 22 - 1.5 Miles
October 23 - Rest

Distance to goal: 17.7 miles