December 2016 Running Challenge
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I decided to get some extra help training for my first 10 km race in May so I signed up for a 10 km running clinic at the Running Room. It starts next week.
Date Km Today - Km for Dec.
12/1 6.17 - 6.17
12/4 5.77 - 11.94
12/6 5.34 - 17.28
12/8 3.23 - 20.51
12/11 5.76 - 26.27
12/13 5.67 - 31.94
12/15 5.7 - 37.64
12/16 2.32 - 39.96
12/18 5.82 - 45.78
12/20 4.79 - 50.57
12/22 4.15 - 54.72
12/23 4.26 - 58.98
12/25 5.14 - 64.12
12/27 5.04 - 69.16
12/29 5.09 - 74.25
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Goal 75 km
Upcoming Races:
Resolution Run 5km - 12/31
Polar Hero 5km OCR? - 2/4
Tamarack 10km - 5/276 -
RespectTheKitty wrote: »I'm kind of annoyed at myself for not keeping my running logs from April, May and June. I didn't start archiving my logs until July, so I only have July-December on my Google Drive. So I won't have an accurate count of all the miles I ran in 2016, but at least I can get an idea of the second half of the year.
And yes, I've already set up my logs for the first six months of 2017.
Are they in the past challenges? You could scroll through them and find it. Or Strava?0 -
Quick update:
02 - 11.77 miles
03 - 5.39
04 - 5.33
05 - 11.30
07 - 12.78
09 - 13.94
10 - 4.19
12 - 10.32
14 - 12.64
16 - 12.43
17 - 5.33
21 - 7.92
23 - 5.24
24 - 5.32
28 - 5.23
29 - 5.22
Total: 134.35 / 1253 -
12/1- 7.04
12/2- 4.01
12/3- 10.01
12/4- REST
12/5- 5.32
12/6- 5.01
12/7- 3.01
12/8- 8.04
12/9- 5.0
12/10- 11.0
12/11- Rest
12/12- 5.21
12/13- 5.01
12/14- 5.4
12/15- 4.0 after a 30 min eliptical workout.
12/16- 6.03
12/17- 12.06
12/18- REST much needed rest
12/19- 5.01
12/20- 6.17
12/21- 6.7
12/22- 3.0 plus 30 minute elliptical workout
12/23- 6.27
12/24- Rest Christmas eve activities
12/25- 4
12/26- rest day 20-40mph winds decided that. more time with family
12/27- 6.09 then a 4 hour car drive home
12/28- 8.01
12/29- 5.03
Total: 146.47
Nominal mileage goal: 100 miles
Real goal, get into the swing of Marathon training, and get used to doing 3 days a week of some strength/core while running 35+ MPW
today's notes: Today's miles weren't a 5 mile run. Here's what today's workout looked like:
Run 2 miles (10:20/5.6TM)
25 triceps (not sure on weight)
25 biceps (not sure on weight)
25 pushup chest taps (did regular, I can't do chest taps)
50 med ball slams (8# medicine ball)
50 skullcrushers (10# dumbell)
50 woodchops (8# medicine ball)
Run 1 Mile (9:32/6.4TM)
75 renegade rows (5# dumbell for the first 50 3# for the last 25)
75 calf raises
75 your choice situps (did 50 regular and 25/side oblique)
100 dead lifts ( 15# kettlebell for this one, I know, I cheated)
100 side plank toe taps (was tired and cheated, only 50/side for 100 total)
100 squats (10# kettlebell)
Run 1 mile (10:20/5.6TM)
So total was 5 miles but not all at once. It was a great workout, and to punish myself for cheating, I only logged the runs, not the other exercises.1 -
Fly back to Orlando tomorrow. Weather is supposed to be cooling off there - which will be warmer than NYC of course! This morning was rainy and very cold but it was still nice. I just don't have any way to dry everything unless I go to a laundry place, so didn't want to go any longer.
I'm not very big on running the days I fly because of an irrational fear of getting Deep Vein Thrombosis: http://www.caamevents.com/deep-vein-thrombosis-a-hidden-risk-of-being-a-healthy-active-cyclist/
Someone in my cycling group had this happen to him - he is very healthy and had no idea he had such problems. He was okay, but it was quite a scare for him. Anyway, because of my irrational fear of this, I'll probably just do a mile in the morning for the Holiday Streak! Then supposed to bike both Sat and Sun so will do a mile on both of those most likely.
Hubby is a little better. Still weak and has to eat bland food -- which is NOT his style at all.
12/1 - 3.2 miles
12/2 - 1.5 miles
12/3 - 45 miles biking + 1 mile run
12/4 - 27 miles biking + 1 mile run
12/5 - 4 miles
12/6 - 4 miles
12/7 - 1 mile on treadmill for streak (after strength training)
12/8 - 4.47 miles
12/9 - 1 mile on treadmill for streak (after strength training)
12/10 - 77 miles bike and 1 mile run for streak!
12/11 - 27 miles biking and 1 mile run for streak
12/12 - 4 miles
12/13 - 5 miles
12/14 - 2.1 miles - day 21 streak + strength training
12/15 - 4.5 miles
12/16 - 1.5 miles
12/17 = 44 miles biking + 1 mile run
12/18 - 27 miles biking + 1 mile run
12/19 - 4 miles
12/20 - 6.07 miles
12/21 - 5.02 miles
12/22 - 5.4 miles
12/23 - 2.25 miles
12/24 - 44 miles biking + 1 mile run
12/25 - 2.5 miles
12/26 - 1 mile
12/27 - 5.57 miles in Astoria, Queens.
12/28 - 5 miles in Astoria
12/29 - 3.1 miles in Astoria, cold, rainy morning
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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Walking miles
1---2 hours on YouTube, and a massage
2---1.7 in the rain
3,4---nada
5---5.38
6---? Where did the day go?
7--- pt, 0.25 treadmill
8-19--- back to work adjustment
20---4.92
25--3.81
29---1.93 "running"
I'm a runner again. A funny looking loopsided runner, but a runner nonetheless.
1.93/5 running miles
16.06/50+ walking miles
Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half11 -
Almost there... I'll try to finish Dec. tomorrow.
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December Running Totals (miles)
12/1 – 8.08 warmup + speed work
12/2 – rest day
12/3 – 10.13 warmup + 5K race + easy 30 minutes
12/4 – 8.07 easy
12/5 – rest day
12/6 – 5.96 warmup, speed work, cool down
12/7 – 6.00 easy
12/8 – 3.78 easy
12/9 – 3.80 course preview
12/10 – 5.01 USATF Club Nationals Masters 8K
12/11 – 2.57 easy
12/12 – 10.15 easy
12/13 – 6.21 hills
12/14 – rest day
12/15 – 5.25 with wind and snow
12/16 – 6.27 easy
12/17 – 6.40 warmup + Reindeer Run 5K
12/18 – rest day
12/19 – 12.00 easy
12/20 – 6.46 easy
12/21 – unplanned rest day
12/22 – 5.16 easy with fast finish
12/23 – 5.18 easy plus one stride
12/24 – 13.00 paced run
12/25 – 7.31 easy
12/26 – 6.84 easy
12/27 – 5.28 warmup + speed work
12/28 – 5.30 group run
12/29 – 6.36 warmup + speed work
December total to date – 160.56
Nominal Challenge Goal – 150 miles
Real Goals: Finish transition to healthy running. Use Club Nationals as a learning experience on managing air travel to a race. Build a base toward Boston training. Avoid re-injury
Today's notes – 2 mile warmup, plus 3 x 2000 m at T pace with 2 minutes recovery. Total distance is what Garmin says, which is a little understated in the absence of GPS signal; but close enough to use. I omitted the traditional 2 mile cool down run in an attempt to manage weekly miles. Came home to do my spreadsheet, and if Saturday's pace run comes in right at the target miles, I'll be . . . 2 miles short for the week. Oh, well. I can always tack on another 2 miles solo on Saturday.
Got to thinking about speed work on the track and the value of experience. I skipped today's workout a year ago, because it fell on December 31 and I took that as a rest day before the 7.5 mile race on New Year's Day. I remember I was a little intimidated by 3 x 2000 at T; it seemed like a lot for speed work, and I simply saved my effort for the real race.
Today, with last year's experience of 3 months on the indoor track behind me, 3 x 2000 was a familiar routine. Tuesday I had targeted a 51 second 200 m lap as T pace. That was deliberately slow, both to get used to the track and in recognition that I'm not in peak shape. Today I cut the target to 50 seconds per 200 m lap, or 8:20 for 2000 m at T. It's an interesting discipline to run at a target pace that is neither easy nor as fast as you can run. My strategy was to try to make each lap 50 seconds, regardless of whether I was fast or slow the preceding lap. I ended up bringing the 2000 m intervals in at 8:13, 8:19, and 8:16. That's about as well as I ever do controlling pace on an indoor track, even without the excuses of wind, hills, or weather conditions.
Maybe in a week or two I'll target the 49 second 200 m lap that I used for T a year ago.
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) finished in 20:06
December 10, 2016 USATF National Club Cross Country Championships 8K (Tallahassee, FL) finished in 33:38
December 17, 2016 Reindeer Run 5K (Rochester, NY) finished in 23:27 in the snow
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 4, 2017 USATF Cross Country National Championship 8K (Bend, OR)
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)
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@lissadecker Yay for your lovely run!
@dkabambe Woo Yay Hooplah on your 5K PB! Jealous of your sub-26 time! Will be aiming to run flat out at parkrun tomorrow now. I broke 220 km for the month today too!
@_nikkiwolf_ Amazing elevation achievement! How do you find those stats on Strava (assuming they're from Strava)?
@Elise4270 You ran!!!
I completed the New Balance Run Festive Strava challenge today (run 50 km from Dec 24 to Dec 31), with a day to spare. Happy about that!2 -
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@Elise4270 You ran!!!
I completed the New Balance Run Festive Strava challenge today (run 50 km from Dec 24 to Dec 31), with a day to spare. Happy about that!
I did. Did you see my feed? I said since Orphia can do it, I was gonna give it my best! Haha!
Congratulations on the Strava challenge!3 -
Ok I'm now at 47.9/50 miles for December. Part of my workout tomorrow is running so I should be able to finish the last 2.1.
Saturday is supposed to be my long run but I'm planning on switching that to Sunday to get some extra mileage in for January.
Happy new year everyone!3 -
December Goal: Trim my Thanksgiving turkey thighs and mashed potato/pumpkin pie paunch
12/1 rest
12/2 4.25
12/3 3.05
12/4 2.40 + strength/core training
12/5 rest
12/6 3.80
12/7 6.42
12/8 2.20 + core/strength training
12/9 snorkel 2 hours
12/10 rest
12/11 6.17
12/12 4.10
12/13 lazy
12/14 snorkel 15 MINUTES!
12/15 3.60
12/16 1.25 + core/strength training
12/17 3.80
12/18 rest
12/19 6.40 (1/10th mile for each birthday....)
12/20 lazy
12/21 3.50
12/22 I'm very sorry, I am behind my times. I was making vey merry today
12/23 3.35 + core/strength training
12/24 4.00 Mele Kalikimaka!
12/25 busy
12/26 busy
12/27 3.10
12/28 Pre-resolution pary
12/29 3.25
Total: 64.64
Ticker is my goal for 2016 and total to date:
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3 Days of Christmas Festivities/Work Demands = No Running = 3 days of Rest
Actually lost 2 Running Days this week, the demands of work kept me from getting home at a decent time and its hard to be motivated to go for a run when you just want to climb into bed and Sleep.
-10C/Wind chill -15C = 14F/Wind chill 5F. Had a really good run tonight
Got home at 7:30pm and hit the Trails at 8:00 pm for a 11.5 km circle of the River Bank Trails and an easy pace of 6 min/km. Legs felt amazing after the 3 rest days. Will need to duplicate this run over the next two days to meet goal - will be a difficult task due to time limitations/life events.
December Running Goal 140km
12/01–0.0 km –140km – 0 km – YTD 1210.5 km
12/03–8.0 km –132km – 8 km
12/04–5.0 km –127km – 13 km
12/05–12.0 km –115km – 25 km
12/07–7.0 km –108km – 32 km
12/10–5.0 km –103km – 37 km
12/11–4.0 km –99km – 41 km
12/14–8.0 km –91km – 49 km
12/16–6.0 km –85km – 55 km
12/17–2.0 km –83km – 57 km
12/17–9.0 km –74km – 66 km
12/18–6.0 km –68m – 72 km
12/18–5.0 km –63km – 77 km
12/23–10.0 km –53km – 87 km
12/25–11.5 km –41.5km –98.5 km
12/26–7.0 km –34.5km –105.5 km
12/29–11.5 km –23.0km –117.0 km – YTD 1327.5 km Dike 11.5 km 69 mins
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@MNLittleFinn Haven't done a Marathon but on my Trail Runs or HM's I start with a Honey Stinger Waffle minutes before the start, Honey Stinger Energy Chews, Sport Beans ( Orange & Lemon Lime ) & Huma Chia Energy Gel ( Apples & Cinnamon, tastes like Apple Pie ) during the event. I can take the Sport Beans at any time without water but the Gels I take coming into a Water Station so I have a little water to wash them down. There is the concept that you want to train using what ever Gels are provided by the Event Sponsors, the Gu Gels are the most common at the events I go to, unfortunately they don't agree with me so I don't dare take them in an event.
@Orphia Great Goals and amazing success in 2016. 50 km Strava Challenge
@kristinegift looks like you have the December Daily Run Challenge aced. plus Strength Training ! ! !
Sorry to hear about the Dental Visits, 2400 miles for the year- amazing.
@lissadecker I really understand your comment about "when everything falls into place and you just go make all the suckier times worth the effort." That's what keeps many of us Addicted to this Habit
@dkabambe Great success on the new 5K PB and monthly distance, 4 minutes faster than me but I don't do any speed work in the winter - just Distance miles to keep my conditioning.
@_nikkiwolf_ Adjust your goal based on the lost time and all is good. Loved the Picture with the Fallen Tree. There is a series of races in a neighboring community and it seems like part of the tradition is having trees blow down across the trail the morning of the race or even during the race. Nothing like going outbound and on the inbound circuit find new trees down across the trails.
@Elise4270 WoHo She ran29---1.93 "running" I'm a runner again. A funny looking loopsided runner, but a runner nonetheless.3 -
Dec: 30 miles running.
Planned Races
Rudolph Red Nose 5 - Dec 24th : 1:01:58
16th: 0 miles - MTD
17th: 3.01 miles trail run - MTD 24.94
18th: 0 miles - MTD
19th: 4.26 miles - MTD 29.2
20th: 5.39 miles on my clubs' Tinsel Trail through our neighbourhood - MTD 34.59
21st: 0 miles - MTD
22nd: 0 miles - MTD
23rd: 0 miles - MTD
24th: 5.06 miles Rudolph's Red Nose 5 - MTD 39.65
25th: 0 miles - MTD
26th: 0 miles - MTD
27th: 2.25 miles - MTD 41.9
28th: 0 miles - MTD
29th: 4.94 miles - MTD 46.84 (club record for LV60 in handicap!!)
30th: 0 miles - MTD
31st: 0 miles - MTD
2017 Running Goals
2000 miles walk/run
Run 500 m
Sub 30" Park run
Complete C210k
Club Handicap (3.5m) to 36"
Run 5 m sub 60"
Run 5 x 10K
Renew focus on strength training0 -
@dkabambe Woo Yay Hooplah on your 5K PB! Jealous of your sub-26 time! Will be aiming to run flat out at parkrun tomorrow now. I broke 220 km for the month today too!juliet3455 wrote: »@dkabambe Great success on the new 5K PB and monthly distance, 4 minutes faster than me but I don't do any speed work in the winter - just Distance miles to keep my conditioning.
Thanks both. Must admit the sub-26 came as a complete surprise to me. When I'd finished I thought I had beaten my old time and thought I may have gone sub-27. Unfortunately the app doesn't tell me so wasn't until I got home in the evening and looked at the website I saw the actual time.
We've been really lucky so far in that we've not really had proper winter yet where I live. Only once have I been out running in sub-zero temps (only -1C), and yesterday was the first day it was properly icy - but only on one side of the road (where the sun hadn't gotten to it hence very easy to avoid), so I haven't had to change my routine. I aim for one long run, one fast run and one hilly run every week then the rest I pretty much make up as I go along to get to my weekly distance aim. Aiming to follow a bit more structure from next week though.2 -
01/12 3.12 miles
02/12 3 miles
03/12 3 miles
13/12 3 miles
14/12 3 miles - there was a full moon tonight, it was lovely
16/12 3.25 miles
17/12 3 miles
20/12 3 miles - start of the stormy weather
21/12 3 miles
22/12 3.18 miles
24/12 3.11 miles
27/12 4.6 miles
28/12 4 miles
30/12 4 miles
@MNLittleFinn - Thanks for you comment earlier, I can almost tough my target for the month, be a shame to miss it now.
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@dkabambe -Congrats on the 5K PB!! And not even going all out. I am sure you will smash that time again soon!
@_nikkiwolf_ I am in awe of your elevation achievements! Fantastic!
@Elise4270 - Woo hooooo!!!! Runner girl!
@Orphia- Way to go on completing the challenge!
I might be the only person here that has to work today. Ugh! And I packed my running bag then forgot it. I was hoping to get out early and hit the bike path. Looks like I will be in for another dark and hilly run. Boo. I have not yet uploaded yesterday's run to Strava or Garmin Connect, but I am 9 miles away from monthly goal. Between today and tomorrow, pretty sure I will hit it.
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@juliet3455 thanks for the input. I know, in retrospect, that one of the major factors in my HM troubles was not fuelling enough before the race. Trying to ensure that does not happen for the full.0
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@elise4270 go girl!!!!
We are off to Skip's first indoor meet of the year....well and the last of the year ha ha since the next one is in 2017. She's only running the 800m, this is an unattached meet and she wanted to run in it because she hasn't run in an official meet all season. It's what they are calling a sprint meet so nothing over 800m is being run. So we are driving 90 miles one way for her to run for under 3 minutes This meet is so competitive that in her age group (15-16) she has the slowest 800 time at 2:47. Yipes. She said I don't care if I finished last, I just want to get my feet on the track so I'm ready to qualify for State over the next 2 meets. Good enough.
Have a great day everyone.5
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