November 2016 Running Challenge

3 km with the couple kitty corner across the Backyard Fence, A run this short seems wrong. We usually just chat across the Backyard Fence at beer o'clock after yard work in the summer. They have both seen me running in all weather and on a bike or at the pool and wanted to add something into their winter mix so went out for a Shorty to prove to them that winter running is not that bad. Footing was good - Trails were clear or hard packed snow, no wind and they loved the Headlamps I let them borrow, so what more could a person ask for. Like most newbie winter runners they were overdressed. Could have let them have the Headlamps as they are my old ones ~ 60-80 lumens but I like them for car camping, use the cheapies save the good ones. I could tell my legs were dragging from the Kickopolous Swim set in the pool tonight but had to tough it out. Need 5.5 km more to make goal - Tomorrow is normally a short social run with the club members but I might start early and end late to get 10-15 km's.

November Running Goal 140km
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 1081. km
11/05–26.0 km –35.5 – 104.5 km – YTD 1106.5 km
11/12–12.0 km –47.5 – 92.5 km – YTD 1117.5 km
11/13–5.0 km –52.5 – 87.5 km – YTD 1122.5 km
11/14–10.0 km –62.5 – 77.5 km – YTD 1132.5 km
11/16–5.0 km –67.5 – 72.5 km – YTD 1137.5 km
11/19–8.0 km –75.5 – 64.5 km – YTD 1140.5 km
11/20–9.0 km –84.5 – 55.5 km – YTD 1149.5 km
11/21–14.0 km –98.5 – 41.5 km – YTD 1163.5 km
11/25–10.0 km –108.5 – 31.5 km – YTD 1173.5 km
11/26–5.0 km –113.5 – 26.5 km – YTD 1178.5 km
11/27–8.0 km –121.5 – 18.5 km – YTD 1186.5 km
11/28–10.0 km –131.5 – 8.5 km – YTD 1196.5 km
11/29–3.0 km –134.5 – 5.5 km – YTD 1199.5 km



Looks like the Tickers are being slow to update. Still showing 131.5 km not the 134.5 it's supposed to be.

Yesterday was supposed to be a rest day so decided to do 1mile/1.6k for holiday streak even though not sure I'll be able to run days my daughter is staying with me. Ended up doing double that distance at just off 10k pace, but had a fairly lazy day otherwise.

Today I went out for my long run for the week (20k) after I aborted Monday's attempt when my knees started complaining, (only quietly but didn't want to take the risk). It was -1°C out (rising to 2°C by time I finished) with a 6mph breeze which fortunately was fairly constant rather than gusty, and nice and sunny. Was *very* cold in the shade but felt fairly warm (all things considered) in the sun so went with two light layers and decided to run along the river trail/path where it was open so I would therefore be in the sun. Downside meant the run would be tailwind out and headwind back.

My aim was to negative split the 20k, then do a cooldown jog to reach HM distance. My 5k splits were 34:23, 33:47, 33:13 and 32:07 so I'm extremely happy with that and HM time was 2hr22min which was only a couple of minutes slower than last week when I was trying to race pace the first 20k. Clothing strategy worked out well with exception that I need warmer gloves when it gets this cold - trying to use my phone with icicle like fingers was interesting at the end.

Athough I left it to the last day I've managed to smash my goal this month so very pleased with that.


2-Nov: 13.1k - 3 laps of hilly route.
4-Nov: 6.26k - Planned 11k easy, but cut short as very stiff/tired.
7-Nov: 11.25k long run.
9-Nov: 6k fast
12-Nov: 18k long run [Distance PR] Very wet.
14-Nov (AM): 5.1k easy. Wet and sluggish (no warm-up)
14-Nov (PM): 10k as 5k tempo + 5k intervals
16-Nov: 8.3k - 2 laps of hill circuit
19-Nov: 7.4k trail run at approx HM pace.
20-Nov: 11.5k - planned 19.5k long run but cut short due to tight left achilles.
23-Nov: 21.2k HM pacing practice [Distance PR]
24-Nov: 4.4k (30 mins) recovery run
25-Nov: 6.3k "tired" run (HM pace)
26-Nov: 5.3k easy (actually nearer HM pace than easy)
27-Nov: 5.8k over three seperate starts when attempting a long run
28-Nov: 11.7k mixed run, (some trail, some hills, some road)
29-Nov: 3.2k
30-Nov: 21.5k long run

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 plus an hour and a half of snow shovelingt to
11/19- "rest" Does it really count as rest when you shovel snow for an hour?
11/20- 11.01
11/21- 4.03
11/22- 4.01
11/23- 4.02
11/24- 3.1
11/25- REST-unscheduled, needed it after trashing my legs at the 5k
11/26- 9.02
11/27- REST- driving home ugh
11/28- 4.3 (cut it 0.7 short)
11/29- 5.0
11/30- 3.01

Total: 154.08/150

Today's notes: Either my HRM and factory reset Forerunner are off, or that cutback week last week, and modified training this week really helped me out. Today's assignment was to run 3 miles at 9:55 pace. I had a hard time keeping pace properly, and ended up running a 9:45 pace for the run. Here's the thing though....My average HR was only 147! I know it was a short run, but that pace and HR combination is something that I never thought I'd see. Very pleased. Looking forward to seeing how tomorrow's 7 mile run goes.

After my run, I went to the gym for today's assigned HIIT workout. workout was 20sec on/10sec off for eight rounds of each exercise.
Exercises were:
Push ups
Squats (did goblet squats with 10# kettlebell)
Bicep curls (alternated between 5# and 10# dumbells every 2 rounds)
bicycle crunches (hip started feeling weird during these and I heard some fun popping sounds)
burpees (I HATE burpees)
dips (did modified with a chair since they didn't have the stand for doing them for real)
calf raises (my calves now hate me)
Jumping jacks.

All in all, a very good 2 workouts, and a great way to finish off my training for the month.

I got my 30 mile goal and don't think I'll be out running tonight. For December, the days will still be too short. On the other hand, I'll have 1 extra holiday this month (2 last month, 3 this month) and 1 additional weekend day. The downside is that things are going to start getting really busy at work and there will be a lot of days when I stay late and will either have to run in the dark or not at all.

So for December, I'll add a reasonable 5 miles (1-2 runs, depending on length) to my goal for 35 miles.

@dkabambe -lovely photos. Looks like an awesome run!
@katharmonic- Congrats on crushing your goal!

I ended up taking yesterday off from running. I got home from work and laid down for a nap hoping my stomach would feel better and my headache would go away. After about an hour I felt ok to eat some soup, but was pretty sure a run was out of the question. I am feeling much better today, but I still have this crazy headache (3rd day in a row). I did my NROLFW workout this morning and a 1.1 mile run with Stella, who knocked out a 9:02 average pace, even with a few sniff stops. I will do my solo run after work. I will probably try to add a few miles to make up for yesterday's missed run, but I really hope this headache goes away. I have already exceeded my monthly goal of 130, but with this evening's run, I should probably hit close to 150. Not too shabby compared to last November, when I struggled to break 100. And then the marathon training season begins...

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
11/13: No running per Doc
11/14: No running per Doc
11/15: No running per Doc
11/16: 4 miles
11/17: 4 miles
11/18: 4 miles
11/19: 4 miles
11/20: 5 miles
11/21: 5 miles
11/22: 5 miles
11/23: Rest Day
11/24: 5 miles (m)
11/25: 5 miles
11/26: 3.15 Miles (m)
11/27: 5.1 miles
11/28: 2 miles (treadmill)
11/29: 3 miles
11/30: 3 miles *PR

My Total/November: 78 miles
Mike's Total: 17.15 miles

PR on my 3 miles today. Not bad considering I spent much of the morning trying to talk myself into getting out there. I felt like I was tired, but I really think it was just a lazy morning. Fergus came with and had a good time, as usual. I also found $13 in the street so that was a nice little bonus. All in all, it turned out to be a pretty good morning.

@Elise4270 You go with that violin! I played keys as a kid and have been singing my whole life, but I was never able to get the hang of any string instruments. Every once in a while I consider picking up piano, but I just haven't gotten there. I would totally watch your video, BTW!

@katharmonic I was also very surprised to learn your age.

@RespectTheKitty Way to go smashing that goal! I've been a singer pretty much since I could speak...choir, musical theater, bands. Like you, I haven't really spent much time on it in recent years. My son is a very talented musician and recording artist; he has been after me to get together with him and record some music. It might be time to give in.

@lporter229 Glad you are on the mend. Hope your headache clears up soon!

Upcoming Races:
12/3 Snowball Run 5K, Kingwood TX
1/22 Choco Loco 10K, Houston, TX

Got 46 miles for the month which I don't think is too bad for coming off of injury. I also had my first sub-freezing run for the season (also our first sub-freezing day for the season) and it was cold. I have great running short for the summer that just aren't cutting it that early and that cold. Any recommendations for running pants? (side note I'm part lizard and get cold easily and don't really overheat so I'm open for even the really cold weather stuff)

Well, I didn't meet my November goal, but I'm okay with that. I didn't completely slack off, which is what I thought about doing before starting training. A happy medium, I'd say.

Congrats to everyone who DID meet and/or exceed their November goal! Woo!

@dkabambe Beautiful pics! I love running by water, which is pretty easy to do here in Minnesota :-D

RespectTheKitty wrote: »

My son is also very musically talented. We discovered he had really good natural rhythm at a very young age and got him into drum lessons. He's been at it for a few years now, and he is a fantastic drummer. He's s been in his school band since he was able to join. And this year he's also joined the choir, much to my delight.

That's great! My son started on guitar when he was around 7 or 8 years old. He is now 20 and plays guitar, bass, drums, some keys and sings. He is a really great drummer and songwriter and also does mixing and mastering for his band as well as others. I am really very proud of him. Sounds like you have a lot to be proud of, too!