October 2017 Running Challenge
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October Running Totals (miles)
10/1 – rest day
10/2 – 5.07 easy
10/3 – 5.05 easy
10/4 – rest day
10/5 – 6.01 easy
10/6 – rest day
10/7 – 10.09 paced run
10/8 – 7.20 easy to MP
10/9 – rest day
10/10 – 6.09 mostly easy
10/11 – 6.30 group run
10/12 – 6.12 easy
10/13 – rest day
10/14 – 11.02 paced run
10/15 – 6.51 rainy run
10/16 – rest day
10/17 – 6.02 easy plus intervals
10/18 – 6.39 group run
October running total to date – 81.87
Nominal challenge goal: 100 miles
Real goals: Get healthy enough to run 5 days a week. Avoid re-injury. Build base.
Today's notes – 72º F (22º C) at 6 PM, with sunshine. This week, reflective gear and lights became mandatory for the Wednesday evening group run; we needed the lights later in the run. Some new faces who didn't want to run fast; so the leader took us on some trails to start out, when the light was still good. Then some roads, and when we headed back toward base the people who hadn't wanted to run an 8:00 pace decide to run 7:30 or faster. I almost dropped later on; but they slowed a little when the leader took them on a detour they didn't know.
So the average pace was 8:36 per mile, but that doesn't tell the story. Mile splits were 8:36, 9:28, 8:44, 8:58, 8:36, 7:49, and a 7:02 pace for the tag end 0.39 mile. Garmin showed me running a 6:55 pace on the home stretch. Fortunately, that wasn't for a very long distance.
Once again, my ankle was bothered more by running too slow on hard surfaces than by uneven surfaces or running faster than easy on hard surfaces. Don't know what to make of that; it felt like I was pounding the ankle harder holding a 9:00 pace than a 7:45 pace.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA) finished in 3:49:42
April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA) finished in 39:54, PR for 10K
May 21, 2017 Lilac Run 10K (Rochester, NY) finished in 40:04
May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
June 9, 2017 Charlie McMullen Mile (Fairport, NY) finished in 5:44.90, PR for mile
June 18, 2017 Medved 5K to Cure ALS (Rochester, NY) finished in 19:32
July 4, 2017 Firecracker Four Mile (Fairport, NY) finished in 25:42
July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, NY) finished in 1:39:05
July 28, 2017 Karknocker 5K (East Rochester, NY) finished in 19:28
August 9, 2017 Pound the Ground 10K (Mendon, NY) finished in 41:26
August 12, 2017 Bergen Road Race 5K (Bergen, NY) finished in 19:47
August 25, 2017 USATF Masters Mile (Hap Crim Michigan Mile, Flint, MI) DNS - injury
September 3, 2017 Oak Tree Half Marathon (Geneseo, NY) DNS - injury
September 17, 2017 MVP Rochester Marathon (Rochester, NY) DNS - injury
October 29, 2017 Pete Glavin XC Race 4 6K (Brighton, NY)
November 23, 2017 Race with Grace 10K (Hilton, NY)
2018 races:
January 6, 2018 Winter Warrior Half Marathon (Gates, NY)
April 16, 2018 Boston Marathon (Hopkinton, MA)
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@PastorVincent if you fly a power line descent fast enough I'm sure the tics won't be able to pace you1
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JessicaMcB wrote: »@PastorVincent if you fly a power line descent fast enough I'm sure the tics won't be able to pace you
I am like a tick magnet... could hit the woods with a group of six people and I would have all the tics on me and everyone else would be clear. #Grrr0 -
10/1 - Rest
10/2 - Rest
10/3 - 5 miles treadmill before weight lifting
10/4 - 8.15 miles
10/5 - 5 miles treadmill. Worst workout ever with serious BG problems. So bad that I skipped weight lifting afterwards.
10/6 - Rest
10/7 - 1.4 miles. Was supposed to be 12 miles, but it was raining and I had some GI issues. Ugh.
10/8 - 4.72 miles. Was harder than it should have been.
10/9 - Rest
10/10 - Figured out why I've been having GI/stomach issues/pain and difficulty breathing. Gall stones. Skipped run to try to flush gall stones.
10/11 - 5.04 miles - was supposed to be race pace. Some gall stones were flushed, but still having abdomen issues. Still, this went pretty well and was almost to race pace. Going to do the home flush again on 10/13 to get rid of any remaining gall stones.
10/12 - 5.53 miles. Went well, but will still do another gall bladder flush.
10/13 - Rest / 2nd gall bladder flush
10/14 - Rest
10/15 - 12 miles
10/16 - Rest
10/17 - 5.58 miles
10/18 - 4.60 miles
Upcoming Races:
10/21/17 - Oregon Trail Run marathon (First marathon... goal 4:10)2 -
October 17th - off
October 18th - 4.13 miles
October total 51.71/75 miles
Second run in the new Mizunos, no issues.
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With just about two weeks left, I figured I'd join for some accountability. I'm not much of a runner, but I started from zero back in May. I'm still walking more than I'd like and I have a few old injuries that like to show up every so often. But I consider every run a positive push forward. I'm setting my goal at 20 miles for the rest of October.
Had my first run earlier this evening: 2.2 miles
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PastorVincent wrote: »PastorVincent wrote: »OSUbuckeye906 wrote: »@PastorVincent Interesting dew point chart. I knew the dew point was high yesterday, but I just checked what the actual was and it was 65-67 the whole race. No wonder everybody was miserable.
If you want the longer explanation: https://www.runnersworld.com/race-training/training-in-the-heat
Stumbled on that years ago, and so far, in my experience, it has proven correct.
@PastorVincent
"It's generally recognized that for every 10-degree increase in air temperature above 55 degrees, there's a 1.5 percent to 3 percent increase in average finishing time for a marathon. (Translation: An extra 3 to 6 minutes for a 3:30 marathon with every 10-degree increase.) "
Oh, really? What's that in 99% of the world's measurements?
There are countries that use metric... and then there are world leaders who put a man on the moon, have visited every major planet in the solar system, and land rockets on moving platforms at sea, not to mention populating mars with robots...
I hate to tell you but NASA have been using the metric system for years.4 -
girlinahat wrote: »Thank you @Orphia for your kind words. I was beginning to wonder what my place here was as I had no other response to my sad faced post. I guess people skip past the things they don’t want to read, and only physical running injuries they can understand get a mention.
I’d be very keen to understand more how breathing works and how NOT breathing causes issues. If anyone had any insight that would be great.
With me, if I think about my breathing, it makes it worse. My worst anxiety attacks have been like that. I have a friend who had the same thing happen to her during parkrun, and I stopped to help her, and saw how it looks.
I don't do meditation. Running is my "meditation". Focusing on my breathing freaks me out. I just try to think happy thoughts when running.
Hugs.0 -
Went for a walk to test my post-race niggles (have had a sore right hip and hamstring since Monday), and the walk turned into a run.
It was rainy and humid this morning and I overdressed so I just ran 3 km so as not to overheat when I'm not conditioned for it.
All went well! Felt good to run after being a slug for 4 days.3 -
October Goal: get got thru the Aim At Melanoma run without losing it.....
10/1 rest
10/2 4.20
10/3 4.10
10/4 5.30
10/5 rest
10/6 4.40
10/7 6.10
10/8 spent several
10/9 days painting walls
10/11 and deep cleaning
10/12 in preparation for arrival
10/13 of Steve's widow and his best friend for the AIM run
10/14 3.1 AIM at Melanoma 5k
-if I missed your pic, let me know!
10/15 6.50
10/16 snorkel 6 hours (yep; 6 hours. gif of manta rays dancing to follow on next post...)
10/17 rest
10/18 9.75
Total: 43.45
There are so many posts that I noted and "awesomed", but I want to specifically reply to @girlinahat: my user name was chosen BECAUSE I am an old, slow, plodder. Honu=turtle. Nui= big. Yes, over the past 5 years of running, I have improved, but will never be more than a 12min/miler. Consider carrying a paper bag with you to breathe into: helps you equalize the the co2 you are losing from hyperventilating.
Ticker is my goal for 2017 and progress to date:
Upcoming races:
AIM at Melanoma 5k 10/14/17
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@honunui - love the collage of the picture!
10/1 - 33 miles cycling; 1 mile run
10/2 - rest day
10/3 - 5.6 miles - birthday run!
10/4 - strength training
10/5 - 3.5 cut short by rain.
10/6 - strength training
10/7 - 44 miles cycling
10/8 - 45 miles cycling
10/9 - 4 miles
10/10 - strength training
10/11 - 4 miles
10/12 - Strength training - tabatas - push ups/pull ups/sit ups and wall squats
10/13 - rest day
10/14 - 9 miles on bike - rained out… AIM at Melanoma 5K!
10/15 - 48 miles cycling
10/16 - 3 miles
10/17 - rest day/surgery
10/18 - 4.3 miles
10/19 - 4.1 sluggish miles
NYC Central Park - Abbott Dash to the Finish Line 5K - 11/4
I/ITSEC 5K in Orlando - 11/29
Daytona Beach HM - 2/4/192 -
HEY Y'ALL
Rough draft of the video for my Obstacle Course Run is up. It is lower quality until I am satisfied it is done, but still surprising clear. Actually pretty okay with this, except I missed a title card. Have to get that added, then will take this one down and put a new one up. For now, here you go:
https://www.youtube.com/watch?v=boZw0uofwE8&feature=youtu.be
(My wife is the one in orange shorts, the other woman is my coworker and you can probably guess which one is my son. )5 -
100 mile goal
69.4 miles down
I hope to get in a couple more miles after work. But I am glad that I got 4 miles in this morning.3 -
October 1- 28+7
October 2- 18
October 3- 20
October 4- 15
October 5- 18
October 6- Off
October 7- 32
October 8- 18
October 9- 13
October 10- 8
October 11- 12
October 12- Off
October 13- Off
October 14- 86
October 15- Off
October 16- Off
October 17- Off
October 18- 15
October 19- 16
306/450km
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10/1 rest
10/2 5.5miles 50m:22s
10/3 5miles 45m:30s
10/4 9miles 1h:24m:02s
10/5 6miles 55:m:30s
10/6 11miles 1h:45m:40s
10/7 4miles 38m:39s
10/8 rest
10/9 6.56miles 61m:30s
10/10 5miles 47m:01s
10/11 7miles 1h:06m:10s
10/12 4.42miles 48m:00s
10/13 12miles 1h:53m:24s
10/15 5miles 48m:31s
10/16 rest
10/17 5.8miles 55m:37s
10/18 7miles 64m:13s
10/19 9miles 1h:20m:51s
10/20 5miles 46m:17s
Tried to take this morning really easy. I pushed it a little the last mile. Still the run felt pretty easy. 12 miles tomorrow. I hope my legs hold up!5 -
[quote="sarahthes And then Monday morning I fly out to Grande Prairie for the week. Will probably just stick to the treadmill in the hotel gym since I don't think running in the dark in a strange town would be terribly bright. [/quote]
@sarahthes Depending on which Hotel you are in - their is a nice paved Trail around the Muskoseepi Park - water reservoir behind the Grande Prairie College. I believe parts of it has lights - never ran a night race so can't comment. Make a call to Walk Run and More - the Running Store located in a Mini Strip Mall right behind the GP Mall, they usually do a store sponsored run on one evening and would be glad to have a visitor join in.
Just blame Bill from PR and Sherry, Lisa will have a laugh.
Struggling this month - my MoJo seems to have left town. I mean its Thursday and I have 0 km's for the week.
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@HonuNui - I love the collage!0
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@PastorVincent looks like a good time was had by all. Great footage!0
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2.2 walking on the "dreadmill" which I actually don't mind. I have reading to do for a STEM course I'm taking and I can read and walk at the same time. Doctor has scheduled an ultrasound to rule out a clot in my leg. I am restricted from strenuous exercise until that is cleared. (Luckily, my two previous workouts were not a problem. They may have been more strenuous then recommended.) There is a possible protein issue. My legs and calf feel much better and I am very convinced it was a tear that is healing. Love the collage that @HonuNui posted.
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dudasd1973 wrote: »@PastorVincent looks like a good time was had by all. Great footage!
Thanks! I cut out the two or three long stretches of just running between the obstacles. Still ended up with an hour of footage. heh.1
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