November 2016 Running Challenge

Run on, my friends! Carol" alt="walking a 2 miler felt like a marathon. So I think that feeling of strength instead of pace speed is a really good indicator. RunsOnEspresso, I use the Nike app on my phone too. I have always used the basic run instead of setting a specific distance. I've not had it stop or not record splits. Plus it calls out the distance at each mile so I know when to turn back or keep going until I'm done. If you haven't tried that it might help. I'll figure out how to cut and paste quotes eventually. Run on, my friends! Carol" />

NikolaosKey wrote: »

Why I cannot post my progress? It says that my comment will be post after it is approved? wtf is this?


EDIT: Did it again, I cannot copy paste the previous post of mine and add my new km

There are some numbers that flag it. one 19, and there's another. @juliet3455 you remember what it was? One 1eight 5?

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
11/18 – 4.25 easy + one stride
11/19 – 5.18 easy + one stride
11/20 – 5.00 easy to moderate

November total to date – 52.33

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 – As predicted, the weather changed. When I got out on the road, it was 32° F (0° C) with 19 mph WNW wind and snow in the air. The snow was starting to stick to the grass, but it looked like it would be some time before it would stick to pavement. So I got away with wearing road shoes today. It was also good weather to try out the new hoodie with a built in neck gaiter I got for pacing the Fleet Feet summer training program, and the beanie I forgot I bought last April:



@MNLittleFinn - In contrast to the stylish hoodie and beanie, I wore tights I bought at Walmart the winter of 2011-2012. I had just been starting to run, and I choked on the sticker shock at the running store. So I bought 5 pair of lightweight tights and 4 pair of heavier tights at Walmart, for a total cost of less than 2 pair at the running store. I've had one of the light weight pairs wear out on me. 32° F would normally be the light tights, but with 19 mph wind I went with the heavier tights. I wear compression shorts (that look like underwear) under the tights, because I don't like the thought of having only one layer if the tights split. Not that they ever have, though I have worn out a few pair of cheap compression shorts. The heavier tights are good for me down to about 0° F, though I will add warm up pants over them below 10° if there is high wind. I know runners who double-layer tights in very cold weather, but I have not found a need to do this. That having been said, it doesn't get as cold here as it does where you live.

Just like @Stoshew71 says, when you train in warm weather and then it gets cool, you naturally run faster. I had planned to run 4.6 miles today, but it just felt so good and the snow was so pretty that I kept going to 5 miles. Mile splits came in at 8:07, 7:59, 7:37, 7:36, and 7:37. Average HR came in at 144, with the last couple miles clearly being below the average line. It says my peak HR was 179; the graph looks like that was at about 2 miles, then it came down as I had warmed up. I spent 1:59 in Zone 5 (over 170), so maybe Garmin is right to put my max HR at 185. 220 minus age would be 160, and my max HR is clearly higher than that. I'm still vertical, and it didn't feel like I was going to die running up the hill at mile 2.

It looks like I ran 3 miles with good left-right balance, before it shifted to more right than left. That lines up with how the Achilles felt during the run; the first 3 miles were just about like I was totally healthy. Of course, I'm not. Stopping at 5 miles was prudent. But I'm encouraged by the progress. The recovering Achilles felt better after today's run than after yesterday's.

With the pavement wet, I came inside to stretch and recover. That went smoothly, and everything feels normal again.

Now comes the hard part of recovery. I feel really good. It would be easy to add too many miles, too fast, and set myself back. I will have to hold to discipline of increasing mileage gradually, without having any hard rules as to how much is "gradual." I hope I can pull it off without setbacks.

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)

Elise4270 wrote: »

NikolaosKey wrote: »

Why I cannot post my progress? It says that my comment will be post after it is approved? wtf is this?

EDIT: Did it again, I cannot copy paste the previous post of mine and add my new km

There are some numbers that flag it. one 19, and there's another. @juliet3455 you remember what it was? One 1eight 5?

@NikolaosKey and @Elise4270 for me it was 10eighty. I added a Phantom 0.5km to my distance to make the problem disappear. Bolded in my next post.
NikolaosKey - Look at your previous post that was not held for approval and compare the numbers in the new post that is being held. Change the latest/new numbers into words or add a phantom distance to round up/down and it should be good.
The reason these numbers have been flagged can be blamed on all the Spam Bots that are promoting certain products. So any Number-Word combination that is identifiable as the most common Spam Bot advertising scheme is being held for approval.

I see that NikolaosKey the 2 posts have been approved - looks like it is your YTD distance of 1nineteen.2 km that is the Spam Filter Trigger.

@7lenny7 It sure is a small world!!

@MNLittleFinn I buy most of my running pants, including running tights, at Target. Their C9 brand is great stuff for really reasonable prices. I tend to get hot when running, so my layers are usually a thin base layer with running pants over. When it's really cold (negative temps), I go with my fleece-lined running tights and might throw a thin pair of running pants over those if it's really cold and windy.

I knocked out a 30 minute run on the treadmill this afternoon (2.75 miles), which officially starts my marathon training. I'm excited and terrified. Typically my schedule will be running Tu/Th/Sat, but with Thanksgiving this week looks a tad different. It will be Sun/Tue/Thur this week, and maybe a short run Saturday morning. Thursday will be my long run, 3 miles, due to a Thanksgiving morning 5k.

@kristinegift I'm sorry the day did not go the way you hoped. You are a champion to run that kind of race with the cramping and finish in that time. I'm thoroughly impressed with your running and know you will have many incredible races ahead. Have a good rest and recovery.

@kristinegift : neither "like" nor "awesome" fit....perhaps "insightful." "Inspiring?" Oh, yeah!

1/11 C210K W4 D1: 3.1
2/11 Rest
3/11 C210K W4 D2: 2.3
4/11 Rest
5/11 C210K W4 D3: 3.7
6/11 Rest
7/11 C210K W6 D1: 3.2
8/11 30 mins Elliptical Trainer
9/11 C210K W6 D2: 2.7
10/11 30 mins E/T
11/11 C210K W6 D3: 3.2
12/11 30 mins E/T
13/11 30 mins E/T
14/11 C210K W7 D1: 3.7
15/11 30 mins E/T
16/11 C210K W7 D2: 3.1
17/11 30 mins E/T
18/11 C210K W7 D3: 3.8
19/11 30 mins E/T
20/11 Kids Virtual Run: 1.0
30 mins E/T
21/11 C210K W8 D1: 3.6

Total 33.4 miles

When I read about all these cold weather runs that people are going out in, I take my hat off to you all, and become a little more thankful for living where I do!

After today's run:

04 - 13.25 miles
07 - 10.53
09 - 10.53
11 - 11.18
14 - 11.01
16 - 11.02
18 - 12.30
21 - 12.42

Total: 92.24 / 100