November 2016 Running Challenge

Looks like everyone is wrapping up a good month of running! to those who made goal - Congratulations!! To those who didn't make goal but ran, tried to run or walked - Congratulations!! You did so much more than those who never got up out of their chairs or off the couch!
@skippygirlsmom - I am sorry your family (brother) is being such a pita. You really don't need that on top of everything else! I hope you can relax a bit and enjoy the holidays with Skip!
@7lenny7 - thanks for asking...it is getting better. Still just a bit achy but I have managed through the entire day without any Aleve and I consider that great progress. I just sit so much for my work that it gets really unhappy and achy, so I find myself trying to stand more, not a bad thing it is just a bit difficult to work on my PC while standing.
I ran this morning to test it out - more of a walk/run actually than a run. My glute/hamstring issue let me know it was still there but I was able to run and by the time I was warmed up it felt pretty good. When it complained I walked. I definitely couldn't finish a HM on how it felt today but I am more confident now that I will be able to run and complete the one planned for the 18th. This is the race where I got my HM PR the first time I ran it and then beat it last year. I was hoping for another PR this year but with the way things have been going I will just be happy to finish it.
I am going to rest again tomorrow and try running on Friday before we head out for the weekend. My DH is taking me and the pup away for an early birthday celebration and while I would like to get a nice long run in out on the countryside I will see how it feels.
Date........Miles.....Total
11/01......0.00......0.00 - + Strength Training
11/02......4.66......4.66
11/03......0.00......4.66 - + Strength Training and Rally Obedience (2 classes!)
11/04......4.29......8.95
11/05......0.00......8.95 - Agility Trial
11/06......0.00......8.95 - Agility Trial
11/07......4.23....13.18 - + Agility class
11/08......3.00....16.18 - + Strength Training
11/09......4.41....20.59
11/10......0.00....20.59 - to Napa
11/11......0.00....20.59 - Wine
11/12......5.02....25.61 - Wine country run + Wine
11/13......0.00....25.61 - Back to reality
11/14......3.67....29.28
11/15......5.06....34.34 - Sunset run
11/16......0.00....34.34 - + Strength Training
11/17......4.60....38.94 - + Rally Obedience
11/18......5.58....44.52
11/19......0.00....44.52 - Dog Beach
11/20....10.32....54.84 - Long almost rain run
11/21......4.52....59.36 - After the rain run + Agility class
11/22......4.86....64.22
11/23......0.00....64.22
11/24......7.28....71.50
11/25......4.32....75.82
11/26....11.55....87.37
11/27......0.00....87.37
11/28......5.68....93.05 - + Agility and GOAL!
11/29......0.00....93.05
11/30......4.26....97.31




My completed and upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!) - CANCELED!!
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon

Not sure if I want to gut it out for 15 miles tonight to hit my total, but got in 76 miles on the bike today to hit my biking goal (1000km+ for the 5th month in a row), along with a post-bike run with my tri-team around noon to get in an extra 3.5 miles of running. Debating going out for a few 1 hour runs before and after dinner though as I'd hate to miss my number for the first time since January. Given my racing schedule this past month, I probably should just listen to my body and rest.

11/1 - 5 miles
11/3 - 1 mile
11/4 - 2 miles
11/5 - 27 miles (26.2 plus two very long runs through transition)
11/9 - 3 miles
11/13 - 22 miles (10K race + 2 miles of re-positioning + 14 miles of marathon pacing)
11/17 - 5 miles
11/18 - 6 miles
11/21 - 12 miles
11/22 - 7 miles
11/24 - 8.5 miles
11/26 - 5.5 miles
11/27 - 7 miles
11/28 - 10.5 miles
11/30 - 3.5 miles

Total: 125 miles
Goal: 140 miles
Remaining: 15 miles

2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25 - 4:43:56
Chicago Marathon - Oct 9 - 3:04:57
Ironman Florida - Nov 5 - 10:21:27 (3:38:20 marathon time)

Sooooo done with this month!

November 2016 - Goal 50
01 - 6.0mi
04 - 7.1mi
08 - 7.3 mi run for office (Election day run)
14 - 8.7 mi SuperMoon
18 - 6.9 mi
22 - 5.6 mi
26 - 3.2 mi (Muir Woods Hike)
28 - 6.0 mi







2016YTD:

November Running Challenge:

Total: 73.8!! I’m pretty happy with that since I wasn’t cleared to run until 11/12 due to hamstring strain.

Had a great run in the park after PT today. Went a different route along the river, and found a lot more trees. This will be great for next summer!!

11/1: Body Pump, 20 minutes on Stationary Bike (5.3 miles), and 1 mile on Dreadmill
11/2: 45 minutes on Elliptical, substituted for 5 miles of running
11/3: Rest Day
11/4: 30 minutes on Elliptical, substituted for 3 mile run
11/5: 1 hour 45 minutes on Elliptical, substituted for 11 mile run
11/6: 3.2 miles: Dallas Marathon Social Run
11/7: 45 minutes on Elliptical, substituted for 5 mile run
11/8: Body Pump, 15 minutes on Stationary Bike
11/9: 54 minutes on elliptical, substituted for 6 mile run
11/10: Body Pump and 27 minutes on elliptical, substituted for 3 mile run
11/11: Rest Day
11/12: 3 miles running, 82 minutes on elliptical subbed for 8 mile run, yoga
11/13: 54 minutes of elliptical substituted for 6 mile run
11/14: 3 mile run
11/15: Body Pump
11/16: 4.5 mile run, 15 minutes of elliptical, yoga
11/17: 3.2 mile run, Body Pump
11/18: 6 mile run
11/19: Rest Day
11/20: 6.2 mile run in Wisconsin: Brrrr!!!
11/21: 7.5 mile run in Wisconsin: 25 degrees….even colder, but fun running through the neighborhood and parks where I grew up.
11/22: 3 mile run with Hubby to try to burn off the cherry cream cheese kringle we had for breakfast.
11/23: 30 minutes of elliptical
11/24: 7 mile run to earn my pumpkin pie, and it was a balmy 35 degrees in WI!!
11/25: Rest Day
11/26: 6 mile pace run
11/27: 9 mile run
11/28: 4.2 mile run
11/29: Stair Stepper, Abs, and Body Pump
11/30: 7 mile run

Cleared to run on 11/12!! 73.8 miles for November

Goal is to keep up with marathon training on elliptical until I can run again. However, I’m doing the elliptical based on average time to run scheduled mileage.

2016 Races Completed:
Buffalo Boogie (5K) May 7 – 23:42
Marine Creek Trailhead Trot (5K) May 14 – 22:00
Joe’s Run (10K) June 4 – 48:04
Firecracker 5000 (5K) July 4 – 22:51
XTERRA Jurassic Trail Run (15K at Night) July 16 – 1:32:05
Clark Gardens I’m Only Half Crazy Half Marathon/5K (HM) Oct 1 – 1:48:21

Upcoming Races:
BMW Dallas Marathon (HM) Dec 11
Cowtown Marathon (Full) Feb 26

11/1: 3
11/4: 4.2
11/6: 6
11/8: 3
11/10: 4
11/13: 7
11/16: 2.3
11/18: 4
11/20: 8
11/24: 5
11/28: 9
11/29: .5 S/S
11/30: 4

60 of 60!

Training for: Key West Half Marathon, Jan 15, 2017


4 miles on the bike/hike path this evening. It was raining, I forgot my headlamp, and my legs feel S-O-R-E from yesterday's first-time-in-a-long-time squats, lunges, and calf raises. But I did it! Feels great to have some sustained training going relatively well. You guys are an inspiration . . . see you in the December thread!

@ceciliaslater Yikes! Fingers crossed the ankle is fine!

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
11/30 – 6.12 group run

November total – 100.30

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 – For the first time since Rochester Marathon, I was confident that I had 6 miles in me on a Wednesday when there is a 6 mile group run. Got there, and there were only 5 guys in the 6-7 mile group. 3 of them are faster than I am. We started out comfortable (for me), and about mile 4 the speedy guys are running ahead. I know the drill, I have to let them go and stick with the steadier leader. Then the speed demons broke off on a turn the leader didn't expect, which would add about a mile and a half. Too much for me, so I went back to the store by a more direct route that I was familiar with.

It was good to have a headlamp and a handheld. The leader took us down some dark trails of varying quality, and my direct route for a solo run back to the store featured over a mile of trail. Ended up averaging 8:09 per mile, including a couple times of stopping to wait for traffic so we could cross streets. This was a bit faster than I wanted to run in some spots, but I got through it. The sore Achilles reminded me it wasn't totally healthy about 5.8 miles, but by then I was so close that I just finished the run and stretched well.

By the monthly total, you'd think I set a goal of 100 miles. I didn't; but the fact that I ran 100 miles in November shows either how well the recovery went, or how poorly I forecast the recovery. Take your pick.

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)

Final post for November: 110.61% 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
17-Nov: 8.17 miles - Double Day (w/ Alan)
18-Nov: 3.36 miles
19-Nov: 13.47 miles - planned HM day
20-Nov: <Life Day>
21-Nov: 10.20 miles
22-Nov: 8.37 miles - Double Day (w/ Alan & Joe)
23-Nov:
24-Nov: 7.60 miles - Turkey Day!
25-Nov: 5.22 miles
26-Nov: 10.42 miles
27-Nov: <Life Day>
28-Nov: 3.29 miles
29-Nov: 3.30 miles
30-Nov: 3.30 miles



Okay, well, obviously we HAVE to form a MFP Monthly Challenge Choir somehow. Maybe I can send out the sheet music, and everyone uploads a video to YouTube, and someone else (much smarter than me) combines 'em all to make a glorious group song!

Having a hard time deciding how to set a goal for December, since I know I'm basically gonna lose a week in Japan - @_nikkiwolf_ gave some great ideas, but I'm betting it's not likely to happen. So do I just plan on doing 75% of a regular month as my goal, or what? I know, First World problems.

Anyway - I hope that all of my running family had a great Thanksgiving or some other highlight for the month of November, and now we all move on together to The Solstice/Hanukkah/Christmas/Kwanzaa/Festivus/Eid...

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

And my grand total for November is 115.9 running miles + 41 walking miles = 156.9 total miles. Hooray!

November running challenge.

Still working on my base....going to increase to 10 miles per outdoor running....and, for treadmill...rolling hills with intermittent speed drills.

November 1st.....Moody Blues concert
November 2nd....9 miles at average max heart rate of 77%. Temperature was in the 70's, head wind on mile 4, started going faster instinctively, then remembered that these were to be slow miles working on my base. Noted sore hamstrings and glute muscles at miles 6 onward.
November 3rd....rest day (dentist)
November 4th...rest day
November 5th..rest day...Breeder's Cup racing on TV
November 6th...9 miles at average max heart rate of 77%.
November 7th...work
November 8th....4.04 miles on the treadmill, rolling hills...max heart rate of 79%. Still training in the zone...3 hours of sleep after working all night. 50 minutes of weight lifting session.
November 9th....6 miles outdoors.
November 11th....4.54 miles, rolling hills at max heart rate of 81%. Only 4 hours of sleep after working all night. May be my last run for the week due to family coming to Indiana, then busy work week afterward.

November 18....So unable to run for a week. Had a great visit with my mother and sister, and I bought a new student flute (at an antique shop). Woo hoo! Then 3 nights at work. 8 miles. Left leg with tightness and steady ache...felt wooden.

November19...rest day....still walking with a limp, tightness in left leg.
November 20...rest day....Tylenol didn't work. Still with a lot of aches in both hips. Tried ibuprofen....much better.
November 21....3 miles...left leg started tightening again on mile 3....only had time for 3 miles after my dentist appointment.
November 22.....4 miles....a little warmer day...43 degrees. Just running by "feel"....running fast enough to sing America the Beautiful...with some vibrato, think Burt Lahr of miles"The Wizard of Oz".
Legs felt much better...attributed pain with inflammation.

November 23.....6 miles.....ran it in steady rain and light drizzle....left leg tightened mile 3, better by mile 5. Feet were wet the whole time, wet soggy socks and shoes. Unpleasant experience.

November 30...9 miles....dry weather today...no problem with my left calf today, which was great. A little soreness in my hips and knees...got super tired after 5 miles...still working on my base. Average heart rate at 80% max.

Did not meet goal....mainly due to the weather, and the gimpy leg in the middle of the month. Will make more achievable goals next month.

62.58 total miles
Goal....80 miles