November 2016 Running Challenge

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  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    Stoshew71 wrote: »
    I got a PR in my HM this morning. 1:35:55 which is also 25 OA and 2nd in my AG. I was hoping to get in a few more seconds sooner but I will take it. Time for a nap.

    WTG! A PR is always nice.
  • louubelle16
    louubelle16 Posts: 579 Member
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    Awesome PB @Stoshew71, congratulations!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    November Running Totals (miles)
    11/1 – 1.77 easy
    11/2 – 2.09 easy
    11/3 – 2.43 (1.67 + 0.76) easy
    11/4 – rest day
    11/5 – 2.60 easy
    11/6 – 3.19 (2.60 + 0.59) easy
    11/7 – rest day
    11/8 – 2.15 easy
    11/9 – 3.10 easy
    11/10 – 2.04 easy
    11/11 – rest day
    11/12 – 3.70 easy

    November total to date – 23.07

    Nominal Challenge Goal – 30 miles
    Real Goals: Continue recovery. Complete Race with Grace 10K on Thanksgiving without setting recovery back, even if I have to walk most of it.

    Today's notes – It was freezing earlier this morning, but I waited till it was 45° F (7°C) with sunshine before I went out to run. Since the target was around 3.6 to 3.75 miles, I set out to go around the section to the east, which is about 3.5 miles the shortest way. This was a small leap of faith, as it meant I would run Methodist Hill on W Henrietta Rd, which is more of a hill than I've been running lately. OTOH, I would run it the easy way; I'd be going downhill on the section that has 100 feet of elevation change in about 0.4 mile.

    Didn't really feel anything identifiable as an Achilles twinge for most of the first mile, and the twinges stayed pretty manageable for the entire run. If I weren't deliberately paying attention because I'm recovering, I'm not sure how noticeable the sensations would have been. They definitely didn't slow me down; I averaged an 8:00 pace, with mile 1 at 8:12, mile 2 at 8:01, mile 3 at 7:51, and the last 0.7 mile at a 7:54 average pace. Yeah, I kind of got suckered into running faster by that big downhill. Ended up with an average HR of 138, closer to MP than easy. But I'm more concerned with the leg than the heart at this point.

    Stretching and recovery was easier than after Thursday's 2 mile run. I'd like to say I got a whole lot better, but I know there are other factors: Today I ran after a rest day yesterday. Thursday was the 3rd running day in a row. Today I ran early, before doing any significant amount of walking. Thursday I ran in the evening, after already putting in over 10K walking steps on the day. So while today's distance and easy recovery are good news, they probably aren't quite as good as a direct comparison might indicate.

    Still, I'm beginning to think I can pretty much run 2 miles whenever I feel like it. And the fact that I could run an 8 minute average when I was primarily concerned with paying attention to how the hurt leg felt seems to indicate that the pace will come back. I know, everyone told me it would come back; but being too hurt to run normally plays games with my mind.

    There is no grand training plan at this point, just going with how things feel. I'm thinking to try to run a similar distance tomorrow, take a rest day on Monday, and see if I'm up to some gentle speed work on the track after a 2 mile warmup on Tuesday. It won't be the end of the world if that speed work doesn't happen. It will come back some time.

    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)
    December 10, 2016 USATF National Club Cross Country Championships 8K (Tallahassee, FL)

    2017 races:
    January 7, 2017 Winter Warrior Half Marathon (Gates, NY)
    April 17, 2017 Boston Marathon (Hopkinton, MA)
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
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    Super job @stoshew71 great weather today for the race.
  • Elise4270
    Elise4270 Posts: 8,375 Member
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    November walking miles

    1---6.24 
    2---travel/pt/doc
    3---3.1 walk, 25 minute swim, 2.8 walk
    4--- travel
    5---3.19
    6,7,8--- Nada, pt, Nada
    9---4.7
    10---4.77

    24.80/50+
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @MobyCarp it's great to see that your making such good progress!
  • lissadecker
    lissadecker Posts: 220 Member
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    November goal: 75 miles
    11/1: 3 miles (m)
    11/2: Rest Day
    11/3: 3 miles
    11/4: 3 miles (m)
    11/5: 3 miles
    11/6: 2.75 miles
    11/7: 3 miles (m)
    11/8: 3 miles
    11/9: Rest Day
    11/10: Rest Day
    11/11: No running per Doc
    11/12: No running per Doc

    My Total/November: 20.75 miles
    Mike's Total: 9 miles

    So another quick check in. Saw the doctor the other day and it turns out that I have pleurisy (inflammation in the lining of my lungs). I got a steroid shot and a prescription and should be fine fairly soon. She did tell to take it easy and not run for a few days. So, I have taken a few more days off. Today, I walked for about 8 miles and I plan to do the same tomorrow. I am feeling much better now so I am going to try to get back to running on Monday. With any luck, I will still be able to make my mileage goal for this month.

    Thanks to everyone for all the thoughts and well wishes!

    @Orphia I like the shirt design! I might have to order myself one of those. Thanks for sharing.

    Nice job @Stoshew71! Way to go!

    Upcoming Race:
    12/3 Snowball Run 5K, Kingwood TX

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  • juliet3455
    juliet3455 Posts: 3,015 Member
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    @Stoshew71 Your HM PR of 1:35:55 would it give you a NYC M Qualifying Time? Well deserved NAP.
    @MNLittleFinn Congrats on breaking through your Yearly mileage goal with time to spare.
    @kristinegift Taper Crazies - hope you are through the worst of it.
    @OSBuckeye55 Great Photo - Great conditions for a run. Sunshine is always good for the Mind, Heart and Soul. Getting Funny looks for the choice of shirt was kind of humorous for me. We just don't have that Big Team/Alma Matter Loyalty.
    @MobyCarp Glad to see you making progress.

    Todays run - first after the 7 Hills Challenge last Saturday that left me Limping. I blame it on going to fast on a descent. Today got to the normal Saturday Group run a little late due to a Callout for work this morning. Since everyone was gone I did a 12 km Trail run going North of Town along the rolling River Bank Hills on what we call " Cadillac Ranch" - There is a ranch above the trail that has a collection of old vehicles abandoned and the one closest to the Trail is an Old Caddy. The North Face of the Hills were frozen, the South faces were dry. Ironically the Top of the Hills were a Muddy mess as they had enough sun to warm up but not enough to dry out.
    So on the return loop my legs were really starting to feel the Km's from all the rolling hills and the extra weight on the feet from the Mud. Still felt good to get out in the fresh air ( 1C ~ 34F ) and get some km's in on the bush trails. We had snow in early October so we all thought it was going to be the end of the Trail Running and start of pavement pounding. Starting to plan the 2017 Winter HM's we want to go to as a group. Hope to get a HM in each of the first 4 month's.

    November Running 140km Goal 160km Stretch
    11/01 –00.0 km – 0.0 – 140.0 km – YTD 1071.0 km
    11/02–9.5 km – 9.5 – 130.5 km – YTD 1080.5 km
    11/05–26.0 km –35.5 – 104.5 km – YTD 1105.5 km
    11/12–12.0 km –47.5 – 92.5 km – YTD 1117.5 km

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  • greenolivetree
    greenolivetree Posts: 1,282 Member
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    4 hilly miles today (plus 2 walking). 10:10/9:24/9:46/9:00. I ran the same 1 mile stretch out and back twice. It's hilly both ways but one way you end high and one way you end low, so it's not the same effort each direction. I like to look at the GAP on Strava for hilly runs and so my GAP splits were 9:44/9:45/9:17/9:17. I set a 2 second PR on the steepest uphill :-p 2 seconds is 2 seconds! My glutes will probably be sore tomorrow. It was cold this morning but I ran in the afternoon when it was 60F.
  • OSUbuckeye906
    OSUbuckeye906 Posts: 315 Member
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    @Stoshew71 Congrats on your PR! What an amazing time!

    @lissadecker Glad your chest pains turned out to be nothing too serious but pleurisy is no joke either. Take it easy and I hope you're back to feeling better soon!

  • ariceroni
    ariceroni Posts: 422 Member
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    11/03: 2.57 miles - 6x(2 min walking/3 min running)
    11/06: 2.88 miles - 6x(1.5 min walking/3.5 min running)
    11/08: 2.84 miles - 6x(1.5 min walking/3.5 min running)
    11/10: 3.11 miles - 6x(1 min walking/4 min running)
    11/12: 3.13 miles - 6x(0.5 min walking/4.5 min running)
    Total: 14.53 miles

    Notes:
    Not too much to report for this run. Once again, I'm mainly just super ecstatic to be running pain-free! This run had the shortest walking intervals yet since I returned post-injury, and I was quite out of breath by the end (not to mention my HR was pretty high, even for me). My pace was all over the place too, ranging from 8:00 to 9:45 but the PT told me not to worry about pace right now so I guess I shouldn't be too concerned. The next two days are off from running, and then I move on to the final week of the "return to running" program, which is 30 minutes continuous running three times during the week. To be honest, I'm a little worried about running for a whole 30 minutes without walking breaks; my cardiovascular fitness has taken a big hit haha but I think that as long as I go slow enough, I should be able to run the whole time. I guess we'll find out Tuesday!


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  • Orphia
    Orphia Posts: 7,097 Member
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    Great progress, @dkabambe and @ariceroni !

    @lissadecker Hope your recovery from pleurisy is speedy. Enjoy your walks!
  • emmab0902
    emmab0902 Posts: 2,337 Member
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    1 November 5.57km run
    2 November 2.4km swim
    3 November 6km run
    4 November 8km run
    5 November 2.15km swim
    6 November 3.43km run
    7 November 1.9km swim
    8 November 3.1km run
    9 November 2.2km swim
    10 November 2.3km walk
    11 November rest day
    12 November 1.1km swim at nationals (two golds from two races)
    13 November 5.67km run

    Running goal:  50km
    Swimming goal:  25km

     
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  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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    Date Miles today - Miles for November
    11/1 9 miles - 9 << 5 above VT 4 below VT
    11/1 5 miles - 14 << Daily Double 5 below VT
    11/2 5 miles - 19 << 5 below VT
    11/3 9.5 miles - 28.5 << 9.5 below VT
    11/3 5 miles - 33.5 << Daily Double 5 miles below VT
    11/4 5 miles - 38.5 << 1 mile above VT and 4 miles below VT
    11/5 13 miles - 51.5
    11/6 REST DAY
    11/7 5 miles - 56.5 << 5 below VT
    11/8 6.2 miles - 62.7 << 6.2 below VT
    11/9 4 miles - 66.7 << 3.5 below VT
    11/10 5 miles - 71.7 << 5 below VT
    11/11 2 miles - 73.7 << easy shake out run
    11/12 14.1 miles - 87.8 << HHM + 1 mi warmup
    11/13 REST DAY

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    Upcoming races:
    UAH 8K - 3/6 <<< 34:33 3 in AG
    Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
    Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
    PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
    Cotton Row Run 10K - 5/30 << 44:57 PR
    Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
    Huntsville Half Marathon - 11/12 << 1:35:55 2 in AG & 25 OA
    Rocket City Marathon - 12/10

    Some pictures from my HM

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    7b0438midvdi.jpg

    1erv7dvzneww.jpg

  • katharmonic
    katharmonic Posts: 5,720 Member
    edited November 2016
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    Great job @Stoshew71. Sounds like pop tarts are an effective pre-race fuel. I'll bear that in mind. Thanks for the recap and congrats on a great race.

    @Orphia - you go, girl! A rainy HM, just for fun? I think you've taken your Embrace the Suck t-shirt a little too much to heart :):)<3

    @lissadecker take care of yourself and hope you recover quickly from pleurisy!
  • tartanhibee
    tartanhibee Posts: 63 Member
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    A very slow 5k this morning after my few days away but happy that I managed it.

    Well done @Stoshew71 on a good race.

    19/40
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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    katharmonic wrote: »
    Great job @Stoshew71. Sounds like pop tarts are an effective pre-race fuel. I'll bear that in mind. Thanks for the recap and congrats on a great race.

    It's 400 calories of quick sugar that I ate almost 4 hours before start time. I actually had it waiting for me right next to my bed so that it was the first thing I did when I woke up. I also ate a glazed donut as soon as I got in the car to leave for my race.

    Thanks and you're welcome. :smile:

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