October (2016) Running Challenge

I am way behind on what everyone is doing. It has been a crazy couple of weeks with work. I am hoping to get caught back up here while watching some football this weekend.
On my end the doctor wanted me to do 2 things last weekend. Run an incline and see if it bothered my Achilles and if not then run a very slow 2-3 miles!! Check Check on Sunday. No pain during the incline walk and just a little discomfort initially on the run - just feeling tight, not pain. I stretched, rolled and iced and was ok that night and the next day. I rested on Monday (walked) and ran again on Tuesday. That run was not bad during but my Achilles was very unhappy afterwards and all through the night. The biggest difference was that I didn't have time to roll before I ran, stretched only minimally focusing though on my calves and I ran way too fast (needed to get back to work). I rested on Wed and was very stiff and sore but felt great when I got up this morning. I made a point of stretching and rolling before I headed out (yes I was on a conference call but no one could see me so it was ok ) I did try to run slower and was moderately better than on Tues. but I again needed to be back for a call, didn't make it and ended up walking/running the last 1/2 mile I planned to run. I also stretched again when I got home and even after training tonight I still feel great. I see the doctor tomorrow. I am hoping he can do the reanalysis on my gait and release me to start building back up (slowly, slowly).

In other news another runner on FB was selling a pair of my favorite running shoes in my size for considerably less than new! Considering the company currently has NO stock and may be going out of business, I was very excited to get them and also made another running friend.

I won't make my goal for the month and probably not for the year but I just want to be healthy for my December HM. I am including my rehab walking distances too.

Date.........Miles........Total
10/01......12.16.......12.16
10/02........0.00.......12.16 - Dog beach Sunday
10/03........5.23.......17.39 + Agility
10/04........4.26.......21.65 + Strength Training
10/05........0.00.......21.65
10/06........3.87.......25.52 + Rally Obedience
10/07........5.30.......30.82 - Treadmill
10/08........0.00.......30.82
10/09........6.34.......37.16 - Painful run... no more!
10/10........0.00.......39.16 + Agility
10/11........0.00.......39.16 + Strength Training
10/12........0.00.......39.16
10/13........2.13.......41.29 - Walk with Hobbes + Strength Training
10/14........2.71.......44.00 - Walk with Hobbes
10/15........4.00.......48.00 - 1.5m walking (fast warm up) 12.5 miles on the bike 2.5 mi walking with Hobbes
10/16........0.00.......48.00
10/17........2.01.......50.01 + Agility
10/18........1.00.......51.01 + Strength Training
10/19........0.00.......51.01
10/20........3.17.......54.18 + Strength Training
10/21........3.35.......57.53
10/22........0.00.......57.53
10/23........5.60.......63.13 - First run! Walk 1.5, Run 3.6, Walk 0.5
10/24........2.82.......65.95 - Rain
10/25........4.76.......70.71 - Walk 0.75, Run 3.76, Walk 0.25 + Strength Training
10/26........0.00.......70.71
10/27........4.62.......75.33 - Walk 0.70, Run 3.62, Walk 0.30 + Strength Training


Not sure why the ticker isn't updating...

My completed and upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!) - CANCELED!!
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon

Goal! Slow 4.6 miles this morning. Felt great!

10/1 - 5.1 miles
10.2 - 7.3 miles
10/3 - travel/rest day
10/4 - rest
10/5 - 5.1
10/6 - 5.2
10/7 - hurricane day
10/8 - 7.5 miles - trail running on sidewalks
10/9 - 37 miles biking
10/10 - 5.1 miles - perfect 65 degrees
10/11 - 5 miles - still nice out!
10/12 - strength training
10/13 - 4 miles
10/14 - strength training
10/15 - 34 miles biking
10/16 - 30 miles biking
10/17 - 4.6 miles
10/18 - 4.2 miles
10/19 - strength training
10/20 - 4.6 miles
10/21 - rest day
10/22 - 44 miles biking
10/23 - 57 miles biking
10/24 - 5 miles running
10/25 - 5 miles
10/26 - 4 miles + strength training
10/27 - rest day
10/28 - 4.6 miles + Strength Training





Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando

So, I'm thinnking about winter...AGAIN..... And I have an idea I would like come feedback on. I'm thinking that, with my 6-6-6-6-6-10 run week, I'll add mileage as I go, I'll add to my long run until I get that to 16 miles. This would have my LR start at 25% of weekly mileage, and rise to ~34.7% of weekly mileage.

My reasoning is, that once I get to 16 miles for my LR, I'll start adding to my weekday runs until I have ~40mpw before my long run (on normal, non-cutback weeks) so that as I work my way up to 20 mile long runs, I start with the LR being a lower % of weekly miles and slowly increase that %. Does that make sense?

@7lenny7 - Thanks for the input. That is a perspective I hadn't considered. I kind of like the thought of "not so intense" speed work. I think the challenge for me will be figuring out how to do that! But I do like the idea of maintaining my one day a week interval run on the treadmill. As much as I enjoy cold weather running, it is nice to have that one day where you don't have to put on all that gear.

7 miles last night, on the nose, with Kody.
57.2 miles for the month.

My hamstrings have calmed down by my quads are still just as sore as the day before. I feel like a newbie runner! I just can't believe that doing those lunges did this to me. It doesn't make much sense. It was tender walking out the door but after a warmup walk and two stops to pick up dog crap, the pain mostly went away. I ran to the local pond, did three laps and ran home.

Going across the busy intersection some young punk turned into the lane I was walking across, just a couple feet in front of me. I saw him coming (I trust no driver) so I wasn't at risk, but I was pissed and told him quite loudly that I felt he was a dumbass. His window was open and he hit his brakes. For a moment I thought we were going to have a little "talk".

I've been working rather consistently on my running form. Main focus has been firing the glutes and getting more power from them in the pullback and push off, while depending less on my quads. It was awkward at first, and made my hamstrings sore, but I can definitely see and feel the results. My next step is to build up hip strength.

I got two compliments for my headlamp last night from others on the trail. One guy even wanted to find out where I got it. I forgot to tell them that I had it on the lowest setting. If you're looking for one, check out foxelli.com They make three models, the MX10 (160 lumen rechargeable, $20) MX20 (165 lumen, 3AAA, $13) and MX500 (280 lumen, rechargeable, $30). I have the MX20 for normal use and the MX500 for trail use and just ordered the MX10 because I'd prefer a rechargable. All have at least 2 levels of brightness and the brightest is VERY bright. Good stuff. Those prices include shipping in the US. They do have sales every so often as well.

@7lenny7 I have the MX500L and I always have it on whatever the first setting is. It's great for letting bears know I'm coming so I don't freak them out, and the wolves know to stay away.

Got my scheduled 3 in last evening, mostly in the dark. It was fun and I'm mostly feeling good to go after 4 weeks of steady training. This is my most consistent training since early spring.

Planning 6 miles tomorrow, probably on trails. That will give me 45ish miles for the month.

Happy running, all!

10/1 8.00
10/5 4.05
10/7 2.85
10/8 9.00
10/15 10.00
10/17 3.75
10/26 4.61
10/28 3.2

Total 45.46/100

I hope to hit 65/100 by the end of the month. A slightly adjusted goal. I've got 12 miles on the schedule for tomorrow then Sunday I will do 45 minutes and40 minutes on Monday.