November 2016 Running Challenge
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11/1: 3 miles
11/2: rest
11/3: 4 miles
11/4: 3 miles
11/5: 7 miles
11/6: 5 miles
11/7: 3.6 miles
11/8: 4.4 miles
11/9: rest
11/10: 4 miles
11/11: 5 miles
11/12: 9 miles
11/13: 4 miles
11/14: 4 miles
11/15: 6 miles
11/16: 4 miles
11/17: 3 miles
11/18: rest
11/19: 10 miles
11/20: 4.6 miles
11/21: 4 miles
11/22: 5.5 miles
11/23: rest
11/24: 9 miles
11/25: cross-train
11/26: rest
11/27: 5 miles
11/28: 4 miles
11/29: 7 miles
TOTAL: 118.1/70
7 dog-tired miles in 1:09:38 (9:57 pace) today. I probably shouldn't have attempted to run 7 miles on fumes but I didn't want to put it off until tomorrow because I won't be able to run in daylight tomorrow and today was unseasonably warm (60F!). I don't know what I was thinking when I decided to run up and down a large hill the first mile. Trying to decide between a rest day tomorrow or Friday but I'm thinking it will be tomorrow.3 -
11/1: 8.5 miles
11/2: 6.7 miles
11/3: 3.6 miles (am), 6 miles (pm)
11/4: Rest
11/5: 14 miles
11/6: NYCM spectating!
11/7: 3 miles
11/8: 3 miles (am), 6 miles (pm)
11/9: 4.5 miles
11/10: 5.5 miles (am), no pm run
11/11: 4.4 miles
11/12: 10 miles
11/13: 5.5 miles
11/14: 3.3 miles
11/15: Rest day finally!
11/16: 6 miles
11/17: 3 miles with the Thursday crew
11/18: Rest/expo day
11/19: 3 miles
11/20: 26.4 miles - Philly Marathon
11/21: Rest/1.2 miles walk
11/22: Rest
11/23: Rest
11/24: 4.1 miles
11/25: 2 miles
11/26: 5.7 miles
11/27: 4.7 trail miles
11/28: 2 miles
11/29: 3 miles + lifting
First day of lifting!! I had mentioned to my runner/triathlete housemate that I was going to start today and she ended up coming with me (we belong to the same gym), and it was really nice to have someone who'd been at this particular gym before help me out/show me were stuff is. And I got to show her some bar lifts because she's only used dumbbells and done body weight stuff, so I got her to do some squats and barbell rows. Best of both worlds! Plus having another lady around was nice; when we got there it was just us and a bunch of dudes (2-3 other women showed up as we were doing our ab work after the lifts though).
Afterwards I hopped on the treadmill and did 3 miles with intervals -- the only way to make a treadmill run tolerable, if you ask me. Did 2.5 mins at 8.2-8.6 mph (7:19-6:58 pace) with 1.5 mins recovery at 7.0 mph (8:34 pace) and then used the last ~4-5 minutes to cool down. Overall, a really solid strength + speed workout day!
Fall Race Season & Next Year:
10/8: Coe College Homecoming 5k: 21:26
10/16: Superhero Halloween Half Marathon: 1:42:24
11/20: Philadelphia Marathon: 3:52:00
1/8/17: NYCRUNS Cocoa Classic 10 mile
2/18/17: FebApple Frozen 50 - 10 mile option
3/12/17: E. Murray Todd HM
3/18/17: Looney Leprechaun 10k (trail)
3/26/17: Philly Love Run HM
4/1/17: NJ Ultra Fest HM (trail)
4/9/17: Rutgers UNITE HM (maybe)
5/14/17: Delaware Marathon Running Festival HM
5/21 or 5/28: Cleveland or Vermont City Marathons (maybe)
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Get out! Wow, girl you sure don't look it! I know your reflexes are good, with all that silly running business you do! Bet you could manage an instrument.
Eta, I mean really? Am I the only one that thought she was 26 from the profile pic?
Oh, @Elise4270, bless you and @lporter229 and @skippygirlsmom. You guys are my new very best friends. I just turned 48. A close-up would prove it
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16th: 0.86 miles running - treadmill, strength training and Pilates - MTD 21.81
17th: 2.51 miles, speed, with a bit of hill training with my running club - MTD 24.32
18th: 0 miles - MTD 24.32
19th: 2.56 miles Wk7:D3 C210k. Tightness on outside of both calfs meant last 6 minutes were brisk walking, sharp sleet for a chunk of the run - MTD 26.88
20th: 0 miles - MTD
21st: 0 miles walking, treadmill, strength training and Pilates - MTD 26.88
22nd: 0 miles - MTD 26.88
23rd: miles, strength training and Pilates - MTD
24th: 3.44 miles speed training (1/4 mile loops) with my running group - MTD 30.32
25th: 0 miles , but 8.68 miles on stationary bike - MTD 30.32
26th: 3.03 miles, Wk8:D1 C210k - MTD 33.35
27th: 0 miles - MTD 33.35
28th: 0 miles, - MTD 33.35
29th: 4.89 miles 1.44 warm up and cool down, 3.45 club handicap - Wk8:D2 C210k, with my running group - MTD 38.24
Planned Races
Rudolph5 Dec 24th1 -
Brrr, the evenings are getting cold! Tonight was my first sub-zero run of the winter, -2°C (~28F).
That means runny-nose-season is here, I need to remember to bring tissues for my next run...
@midwesterner85 I used tapiriik.com to synch Strava and Garmin (although in the other direction), but as far as I can tell, all activities that I didn't mark as private on Strava were copied, also from the past.
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katharmonic wrote: »
Get out! Wow, girl you sure don't look it! I know your reflexes are good, with all that silly running business you do! Bet you could manage an instrument.
Eta, I mean really? Am I the only one that thought she was 26 from the profile pic?
Oh, @Elise4270, bless you and @lporter229 and @skippygirlsmom. You guys are my new very best friends. I just turned 48. A close-up would prove it
I still don't believe you. Let's see that birth certificate! Haha! JK!1 -
I agree with the others - you can't be a day over 30!katharmonic wrote: »
Get out! Wow, girl you sure don't look it! I know your reflexes are good, with all that silly running business you do! Bet you could manage an instrument.
Eta, I mean really? Am I the only one that thought she was 26 from the profile pic?
Oh, @Elise4270, bless you and @lporter229 and @skippygirlsmom. You guys are my new very best friends. I just turned 48. A close-up would prove it
@skippygirlsmom - love the pictures of Skip. Tell her congratulations on her 3 in a row AG win! The necklace is fun but definitely strange. One of those 'what were they thinking' awards!
@BeeerRunner - great news on your new job and having a few paid extra days off!
@lporter229 - I hope you feel better soon!1 -
@katharmonic - wow - I agree with the others! I thought you were in 20s!
@skippygirlsmom - glad to see you back! I was getting worried about you and was going to message you but I'm on my week long field trip and just had no time. Skip is so adorable!
@shanaber - I sure hope the slip in the mud is a minor thing and passes quickly.
@elise4270 - I'll watch the youtube channel of you playing. You have inspired me to practice piano. I played for about 6 years but then in high school dropped it. I can still read it but am very slow.
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Date Miles MTD ------ ----- ------- Nov 5 6.2 6.2 Nov 6 5.0 11.2 Nov 7 2.0T 13.2 (+20M Bike @15) Nov 15 3.2T 16.4 (+10M Bike @15) Nov 16 3.3T 19.7 (+10M Bike @15) Nov 19 6.5 26.2 Nov 21 5.2 31.4 Nov 24 3.1 34.5 Hingham Turkey Trot Nov 26 5.0 39.5 Nov 27 6.5 46.0 Nov 29 4.3T 50.3
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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
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
11/21 – 5.05 windy
11/22 – 5.26 warmup, easy speed work, cool down
11/23 – rest day
11/24 – 6.91 Race with Grace 10K + cool down run
11/25 – 5.65 Black Friday Waffle Run
11/26 – 7.21 easy with fast finish
11/27 – 5.35 easy
11/28 – rest day
11/29 – 6.22 warm up, speed work, short cool down
November total to date – 94.18
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 – This evening I felt healthy enough to do most of the assigned speed workout. Got there late enough that I ran my 2 mile warmup a bit faster than I should, but I was there for the pre-workout discussion. The workout was aimed at running Club Nationals in a week and a half: 800m at goal race pace, 3 x (1200 m at goal race pace, with 300-400m surge in the middle and starting with 30 fast steps), 4 x (100 m uphill at goal race pace, jog back down), 2 mile cool down.
I figured my goal race pace for an 8K if I'm totally healthy is about 6:30 per mile, so that's what I tried to do. Turned out I was only good for a 300m surge in the middle, and only for the first 2 intervals. But I ran a long 100 for the uphill strides, as the convenient markers for consistent distance were a bit more than 100m apart. Then I cut the cool down short at a quarter mile, and walked a couple laps of the track to cool down further.
The idea with the uphill repeats is the Club National course has a small hill in the middle that we'll need to surge up and then recover to race pace quickly. Sound track is that it's a hill big enough to notice at race pace, but not a monster hill. After all, this *is* in Florida. I'll find out what it's really like when I see it firsthand.
The club has another workout designed for Club Nationals at a local park on Saturday. I'll miss that one, because I'll be running Freezeroo #1 instead. After running in shorts and thinking I was overdressed with a jacket on top this evening, I kind of doubt that the first Freezeroo will live up to the series name. The 5 day forecast right now calls for a high of 41° F (5° C) on Saturday, after an overnight low of 35° F (2°C). That could change, but it's unlikely I'll see snow.
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) finished in 42:38, First Senior (60+) Male
December 3, 2016 Freezeroo #1 (Don Curran Memorial 5K) (Gates, NY)
December 10, 2016 USATF National Club Cross Country Championships 8K (Tallahassee, FL)
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
January 7, 2017 Winter Warrior Half Marathon (Gates, NY)
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 25, 2017 Freezeroo #6 (White House Challenge 10K) (Webster, NY)
April 17, 2017 Boston Marathon (Hopkinton, MA)1 -
@ddmom0811 whoo! Go piano!
@skippygirlsmom Skip is too cute. I swear! Great race! Congratulations to her!
I got my New Rules of Lifting today. I'll plan more trips to the gym! That business about endurance exercise makes you more efficient, ya I know that's the goal, and it has a negative impact on your rmr or calorie burn (I gotta reread it-tv, mfp, violin success, returning to work or are they gonna can me, pt tomorrow, nagging headache-will it turn into a migraine....I'm a bit distracted)? Might explain why you I can up the miles and gain weight. I need to do lower body anyhow. I got chicken legs and no butt.
Anyway, it's worth a try.1 -
I went through a dozen self taught German lessons, but no one to converse with. I mean my cat didn't mind but... So... Figure a violin will learn to talk with me in 1-2 years. Wonder if my cat will love it?
So, is it time to talk about Tobermory? http://www.sff.net/people/doylemacdonald/l_tober.htm
I really don't want to hear about you and German irregular verbs....2 -
Wow - she's really a great example. I had taken piano for about 7 years when I decided to try guitar, and quit it after a month or so because I was too capable on the piano to accept the work of gaining the skills on the guitar. Or something like that. Kinda regret it a little now, since I'm playing with the praise band at my church, and I'd love to be able to switch gears and do some stuff on the guitar.This gal has had phenomenal results in 2 years. Have a listen. All my hopes and dreams in a short video.
In grad school, we had to take 1 semester of an instrument. Not entire sure why, but I wound up with trumpet. Couldn't really develop an embouchure in that amount of time. Have thought I would be interested in picking it back up. Maybe. And flute. And violin.3 -
Wow - she's really a great example. I had taken piano for about 7 years when I decided to try guitar, and quit it after a month or so because I was too capable on the piano to accept the work of gaining the skills on the guitar. Or something like that. Kinda regret it a little now, since I'm playing with the praise band at my church, and I'd love to be able to switch gears and do some stuff on the guitar.This gal has had phenomenal results in 2 years. Have a listen. All my hopes and dreams in a short video.
In grad school, we had to take 1 semester of an instrument. Not entire sure why, but I wound up with trumpet. Couldn't really develop an embouchure in that amount of time. Have thought I would be interested in picking it back up. Maybe. And flute. And violin.
I thought that might be fun too. Especially with the Christmas season. I could join in next season, hopefully.
Pick up that guitar, flute or violin! I like challenges, well, I like the ones I can put down and shove under the bed and forget about them. 1 -
Went semi-easy the past couple days because I have a wee niggle in my left calf after the ten miler on Sunday. I'm pretty sure it's just DOMS, but you can never be too careful.
So I did a run/walk yesterday, 2/2.5, and 4.2 easy miles today. That brings my run total to 110.6 miles for November. Not bad for initially thinking I wouldn't hit my 100 goal.
Re: musical instruments. I took a couple years of piano lessons and clarinet lessons when I was younger. I'm better at the clarinet than the piano, and I sing better than both. I've taken years of classical singing lessons, and was in just about every choir and voice related thing in high school and college. Alas, I haven't really kept up with it, as my current schedule leaves little time to use my talents. I keep thinking I should get back to singing. Maybe a church choir or something.1 -
I officially started off week 2 with 2.76 miles on the treadmill (plan calls for 30 minutes). It was slower than I hoped, because I felt hot being indoors. At least I got to watch a show on Netflix!
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@RespectTheKitty Nice monthly miles! Way to kill Novembers goal!
I think I could sing. Once in a while I like to belt out an opera type "holler"? Other than than, I stick to singing in the car or to my cats. They like it. They like it in German too. jahaha!
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I haven't been keeping up with my tally. I'm at 62.93/100 with one run to go tomorrow. I missed about a week due to a rough time. Next month.2
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November Goal: have as much fun running as Lily the Whippet does!
11/1 6.50
11/2 got distracted by some silly ball game...
11/3 3.20
11/4 2.05
...and off for a couple days as I travel to Vegas to meet with the whole famdamily including son who was supposed to be dead by now!
11/5, 6,7 travel
11/8 2.50
11/9 3.40
11/10 travel
11/11 family reunion/travel/playing cards/arguing politics/walking for miles in Vegas
11/12 ditto
11/13 6.38 Las Vegas Rock n Roll 10k....and more family reunion drama (tl:dr....family sometimes sucks....)
11/14 travel/15 hour airport layover, redeye overocean flight
11/15 nap...may try a treadmill run later....(didn't happen)
11/16 3.20
11/17 delayed jetlag
11/18 3.60
11/19 4.07
11/20 rest
11/21 4.25
11/22 3.61
11/23 cooking/cleaning
11/24 cooking/cleaning/eating.....<stupor after all that
11/25 6.13
11/26 core/strength training and 2.30
11/27 rest
11/28 4.25
11/29 3.36
Total: 61.90
@skippygirlsmom WTG Skip on ag win. Maybe the guys could wear the light necklaces on their heads like Olympic wreaths.....
Upcoming Races:
Races For Awareness Virtual 10k for Outrun The Sun Skin Cancer Awareness: soon
Ticker is my goal for 2016 and total to date:
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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
11/14 4 miles - 91.8 << easy recovery
11/15 7.3 miles - 99.1
11/16 4 miles - 103.1
11/17 8 miles - 111.1 << ~3 miles above VT & 5 miles below VT
11/18 4 miles - 115.1
11/19 20 miles - 135.1
11/20 REST DAY
11/21 8 miles - 143.1
11/22 9 miles - 152.1 << 4.5 at GMP
11/23 5 miles - 157.1
11/23 3 miles - 160.1 << Daily Double
11/24 9 miles - 169.1 << 3 miles at GMP
11/25 5 miles - 174.1
11/26 16 miles - 190.1 < 4 miles at GMP
11/27 REST DAY
11/28 6.2 miles - 196.3
11/29 6.2 miles - 202.5 < 4 miles at GMP
11/29 2 miles - 204.5 << daily double all easy pace
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
Sorry guys. Busy day today. Our office had to move to another building as they are making upgrades in our building we just moved out of. No computer for half the day. And spent most of the time unpacking and trying to figure out how to set up everything since I got less space and one less filing cabinet.
I have some shredding to do tomorrow.
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