November 2016 Running Challenge

66.39% of goal

01-Nov: 7.90 miles - Double Day (w/ Alan)
02-Nov: 3.94 miles
03-Nov: 5.86 miles
04-Nov: 5.76 miles
05-Nov: 10.38 miles
06-Nov: <Life Day>
07-Nov: 10.58 miles
08-Nov: 4.10 miles
09-Nov: 8.07 miles - Double Day (w/ Alan)
10-Nov: 4.08 miles
11-Nov: 7.40 miles
12-Nov: 9.54 miles - inc. FUMC 5K (3.12 miles, 30:07)
13-Nov: <Life Day>
14-Nov: 6.38 miles
15-Nov: 7.53 miles
16-Nov: 3.22 miles - Double Day
17-Nov: 8.17 miles - Double Day (w/ Alan)
18-Nov:
19-Nov: - planned HM day
20-Nov: <Life Day>
21-Nov:
22-Nov:
23-Nov:
24-Nov:
25-Nov:
26-Nov:
27-Nov: <Life Day>
28-Nov:
29-Nov:
30-Nov:



Upcoming Races:
03-Dec: Reindeer Run (10K), Macon
26-Dec - 01-Jan: Random running in JAPAN!
14-Jan: Museum of Aviation HM, Warner Robins
04-Mar: Albany/Snickers HM, Albany
25-Mar: Cherry Blossom Road Race 10K, Macon
08-Apr: Running for Ronald 10K/15K, Macon

girlinahat wrote: »

Oh I don't mind running in the cold OR in the dark, I'm just less keen to do it on my own. Having said that, the tow path is probably fairly safe and since I've only ever seen other morning runners not rapists and mass murderers on it, maybe I should just whack on the head torch and go.

Will report back on that next week. Unless I've been clubbed to death that is.....

I hardly know what it is to run in the sunlight anymore, except for my lunchtime runs with my buddy Alan. OTOH, I'm a guy, and I don't have to be AS critically aware of my surroundings as the ladies do.

I do try to be cognizant of that particular difference between us as runners.

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
11/13 – 3.64 easy
11/14 – 3.05 easy
11/15 – 3.38 warmup + easy speed work
11/16 – rest day
11/17 – 4.76 warmup + easy speed work

November total to date – 37.90

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 – Turns out taking a rest day yesterday was a Very Good Idea. Went to club practice, and the hurt leg still felt almost normal after the 2 mile warmup. The club workout was light because a lot of people are running a cross country race on Sunday: a lap of drills, 400m at T, a mile at goal race pace, one set of 15 second cutbacks starting at 1:30, 2 mile cool down. I thought I might be up to that, if I skipped the 2 mile cooldown.

Goal race pace was an issue. My next race is a 10K a week from today, and I clearly shouldn't run it as a target race. Talked to Coach, and he said no faster than T. So I set out to run T, target 1:40 for a 400m lap. Brought the first lap in at 1:41, then immediately went into the mile of race pace at the same pace. First lap of that mile, 1:41. Four laps mostly in Lane 2 (thus, a long 1600 - call it a mile), goal 6:40, achieved 6:42. Close enough. Garmin thought I'd run a mile in 6:27.

Recovery after the mile at race pace wasn't specified on the whiteboard, but the web site had said 3 minutes. I took 1:13, starting the cutbacks when my friend Bill came past. Misread my watch on the 1:30 easy jog, and started the next fast interval at 1:22. Then I ran a minute hard, and on the minute easy realized I'd skipped the 1:15 fast/easy intervals. Oh, well. Kept on to the 15 seconds, and still felt good, so I thought I'd just run a mile cool down. Turned around to do it clockwise, and the leg said it was about time to quit. So I only got about 0.2 mile after the cutbacks, but I recovered pretty quickly afterward.

This is definitely better than I've been since Rochester. I'm tentatively thinking just easy runs between now and next Tuesday's speed work, perhaps with a rest day thrown in. No matter what I end up doing before then, next Wednesday will definitely be a rest day. I'm hopeful that I will be able to run the 10K on Thanksgiving all the way. Running it at T pace might be good enough to win the age group, depending on who shows up. Most of the really fast guys are still younger than 60.

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)

I turn my lights off by 8 pm and am up by 5:15 am. Sleep is very important to me!

The only times I've run in the afternoon or evening, I haven't been able to sleep, being too fired up.

So I was wrong, now I remember, you still get to "enjoy" the runner's high!

Date .. Miles .. Total
11/01 .. 05.6 .. 05.6
11/02 .. Rest
11/03 .. 06.5 .. 12.1
11/04 .. Rest
11/05 .. Rest
11/06 .. 08.4 .. 20.5
11/07 .. Rest
11/08 .. 07.0 .. 27.5
11/09 .. Rest
11/10 .. Rest
11/11 .. 04.9 .. 32.4
11/12 .. 10.3 .. 42.7
11/13 .. Rest
11/14 .. 01.5 .. 44.2
11/15 .. 05.2 .. 49.4
11/16 .. Rest
11/17 .. 05.0 .. 54.4

I planned to run 7~8 miles today. I couldn't fit it in earlier and head out in the evening. Felt very tired in the beginning but once I finished the hill, I was ready to finish the distance. Unfortunately, shortly after that, I saw a white pickup truck that I thought I saw just a moment ago. Suddenly, I worried that I was being followed. At that point, I was close to home and just made a sudden turn to go home. So, I ran 5 miles instead.

Honestly, I don't know car so well, it may not even be the same car model. But I just don't feel safe to continue. Maybe it's time for me to consider running in the morning again...

11/1- 6.05
11/2- 6.13
11/3- 6.01
11/4- 6.12
11/5- 10.25
11/6- Rest
11/7: 6.05
11/8- 6.01
11/9- 6.02
11/10- 6.14
11/11- 6.01
11/12-11.01
11/13- REST
11/14- 6.02
11/15- 6.06
11/16- 6.15
11/17- 6.41
11/18- 6.14

Total: 106.58/150

Today's notes: Running in a SNOW STORM is hard, but actually fun. I torned off my HR alert and just went for it. Ended up with a 9:20 pace and Average HR of 167. Running in snow and ~20mph winds is difficult, but, I actually loved it....once I was done and had my endorphin rush still going. I'm happy to report that my Brooks Glycerin 13 shoes did great on the wet/slushy/snow dusted roads! All in all an enjoyable run. And the best part is....When I got finished I saw the text that school is closed today!

So many posts, so I'll just say welcome to any newcomers!

It's Friday, which means it's the day that is absent of any other runners during my run. I only have two more runs for next week before I'm off for the rest of the month, so with the slightly increased mileage I've been doing lately, I should easily be able to hit my goal. Achieving the same goal next month will be tougher as I have a lot more time off with family planned.

Anyhoos:
04 - 13.25 miles
07 - 10.53
09 - 10.53
11 - 11.18
14 - 11.01
16 - 11.02
18 - 12.30

Total: 79.82 / 100

Hope everyone is doing well, and that you all have a great weekend!

11/1- 4 miles solo plus 1 mile with Stella
11/2- 0.8 miles with Stella (AM)+5 miles lunchtime run
11/3-5 miles AM + 1 mile with Stella
11/4-Rest Day
11/5- 10 miles
11/6-7 miles +1 mile with Stella
11/7-Rest Day
11/8- 5.1 miles solo + 1.1 mile with Stella(who killed it...pace PR for her!)
11/9-5.1 miles of Mound hills+1 mile with Stella
11/10-6 miles Beckett Ridge +0.7 miles with Stella
11/11-4 mile lunch run +1.3 AM run with Stella
11/12- Rest/travel day
11/13-9.1 miles in Charlotte
11/14-1.2 miles with Stella
11/15-5 miles + .5 miles with Stella
11/16-5 miles + 1 mile with Stella
11/17-6.1 miles +1.1 miles with Stella

The weather yesterday evening was ridiculous...in a good way! Mid 60s at 7PM in the middle of November? Who wouldn't love that? Comfortable, refreshing run in shorts and a light shirt. I am thinking back to 2014 when the temps were in the single digits for our turkey trot. Of course, it's supposed to snow this weekend!

@vandinem -Your friend is right! It's hard to explain it, so you just have to do it. there is nothing more exhilarating than a frigid morning run, especially with fresh snow on the ground!

@kristinegift - Hooray for the ankle feeling better! It's a wonderful feeling to head into a race feeling prepared and confident. You are going to slay this thing! Will be keeping an eye out for your full race report. Go get em!

@katharmonic - Great morning run with your Stella!

9voice9 wrote: »

midwesterner85 wrote: »

Question for the group: For road races - distance marathon, half, and 10K even - Do you run the entire distance?

I've sometimes gotten the sense that it is frowned upon to walk, but I am terrible about managing pace and struggling way more than I should to keep going. .

Not a race director or anything, but I've never gotten a sense that walking was looked-down on, or problematic, unless, of course, your pace is slower than a snail and you're forcing them to keep the route open way past the schedule, or something like that.

I usually run/walk most of my races. And my training routes.

Average pace isn't terrible. It isn't great either... not exactly a BQ average pace, but not really that bad either. Like I said, I've not actually done a race longer than a 5K. My first 5K was completed even run/walking and came out at exactly 30:00. I keep forgetting that I did a much smaller 5K a month after that at 28:53... again run/walking. I know that isn't elite level, but it isn't bad for an average pace. The longer distances will decrease on average, but I never did 30:00 or even 28:53 on my own before the races... there is just something about the race atmosphere that helps add to average pace. I can't say about the longer races, but average speed on my own is not great but also not so bad that it would extend to unreasonable total time. I notice some races have set times where they tear down and consider everyone not at the finish line as a DNF. Those times are never out of range for me. But then again, I've not actually tried a marathon distance even on my own.

I'm going to continue building up, and I am still rational enough to realize I won't be able to run a marathon next month. I get that it will take time. So far, pacing has improved but I was hoping to be further along than I am now. At first, I was sprinting at sub-7 min. /mile and then walking, then sprinting, and so on... now, my incidental sprints are somewhere around 8 min. / mile. Running trails has helped slow me down and so has using slower music or no music at all. I'm almost certain I'm going to get a Garmin watch to help also, just looking at holiday sales.