October 2017 Running Challenge
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Today I completed the Beachy Head 10k. It was pretty brutal. There was an elevation gain of 966ft. The course was mainly extremly steep uphills (see pictures) or just as steep downhills which were very slippy! It was such a beautiful course and I really enjoyed it. I think knowing I wouldnt get a PB tool some pressure off just to enjoy the race as well. My time was 1hr 13mins which given the course I was pretty pleased with.10
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- beautiful but cold
- finishing! (s - marathon racers starting - we all had to run up that hill at the start (it actually continues round the corner as well) then back down at the finish
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10/1 = 15 miles
10/2 = 6.5 miles and strength training
10/3 = rest day
10/4 = 8 miles
10/5 = 6.5 easy miles and strength training
10/6 = kettlebell workout
10/7 = 7 miles
10/8 = 16 miles
10/9 = 8 miles
10/10 = Vinyasa yoga class & 5.5 mile hike
10/11 = 8.5 miles
10/12 = rest day (because of stupid work crap)
10/13 = 7.5 miles and 30 minutes of weights at the gym
10/14 = 5.5 miles
10/15 = 17 rainy miles (run/walk intervals with the group)
10/16 = 8 miles and 20 minutes of strength training
10/17 = Vinyasa yoga class
10/18 = 9 miles
10/19 = 6.5 miles
10/20 = 7 miles
10/21 = 18 miles
10/22 = rest day
10/23 = 6 miles & 30 min. Kettlebells
10/24 = vinyasa yoga class
10/25 = 8.5 miles
10/26 = 3 mile walk with the puppies
10/27 = vinyasa yoga class
10/28 = 13.2 miles - Halloween Half Marathon
I ran my first Half Marathon this morning — 2 hours and 4 minutes — and didn’t die!!!
It was so much fun! A freak cold front dropped the temps to 36 degrees. I was frozen the first 10 miles... until I got to THE HILL. LOL
I can’t wait to do it again. Now I have to run one in under two hours.....
188.5/175 (September goal miles)
Upcoming Races:
10/28 = Hill Country Halloween Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Marathon
1/6/18 = River Road Run Half Marathon15 -
Congratulations @carolineb81 ! That is some elevation for a 10K - well done. Beautiful photos.
And fantastic time @amymoreorless ! Congrats. Glad you had fun.
@Elise4270 I've got to find someone to do that. I'm so bad at hiring people - definitely not my skill set.
I woke up all ambitious and decided to do strength before my run. My legs felt pretty good before, but after the strength, I was spent, and I still had to a fast finish run scheduled and it was to be my first 60 min non-stop run. It was bloody hard.
I was listening to How Bad Do You Want It? by Matt Fitzgerald and wanted to quit so bad when the fast finish part started. So he was talking about anger being a motivator, and I came up with a lovely mantra: "Matt Fitzger is a Motherf*er." I'm not usually one for swearing, but hey, he got me through.
Yesterday: 2.36 miles (800m and 400m x 2 time trials for track and field)
Today: 4.26 miles (fast finish)
MTD: 50.3 / 50 miles !5 -
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
10/19 – 5.87 warmup, XC practice
10/20 – rest day
10/21 – 11.54 paced run
10/22 – 7.19 easy plus a stride
10/23 – rest day
10/24 – 7.43 warmup, speed work, cool down
10/25 – 7.00 easy
10/26 – 6.54 warmup, speed work
10/27 – rest day
10/28 – 12.46 easy
October running total to date – 139.90
Nominal challenge goal: 100 miles
Real goals: Get healthy enough to run 5 days a week. Avoid re-injury. Build base.
Today's notes – No paced run today, so I got to sleep to a normal time. The weather forecast called for rain by early afternoon, so I got out to run around 9:30 and ran in nice weather; it is raining as I type this. Took a route with hills, because I haven't run all that many hills while recovering. Thought it was 12 miles, but it turned out to be a long 12.
Early on, I slowed myself down several times on the theory that I should keep this easy before racing tomorrow. Then came the long hill in mile 5; my heart rate went through Zone X and into Zone 3 on that one, and I felt it. After that, it was natural to stay close to my normal assignment of an 8:00 pace. Mile splits ranged from 7:51 to 8:04, other than the outlier 8:23 for mile 5 with that hill. After Garmin ticked over 12 miles, I deliberately picked up the pace a little to be sure I'd average below 8. This is a vanity thing, so the MFP status would report an 8 minute pace instead of a 9 minute pace. Ended up averaging 7:33 for that tag end, and 7:59 for the run overall.
I'm not yet back in shape. It shouldn't be this hard to run 12 miles at an average pace of 7:59, even on this route. But I won't get back in shape unless I do some runs like this. So I'm working on it.
On the hypochondria front, the recovering ankle ached off and on from mile 6 till I was done. Then it was fine after I stretched and I was just puttering around the house. Iced it down anyway, since my podiatrist indicated that was the thing to do. At noon I took the last prescription anti-inflammatory; by this time tomorrow, I'll be simply in training instead of in a medical protocol to recover.
In other news, on my rest day yesterday I committed to another race. The club will pay my entry fee, but I put some money down for a spot on the club's bus to USATF Club National XC Championships on December 9.
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)
December 9, 2017 USATF Club National XC Championship 8K (Lexington, KY)
2018 races:
January 6, 2018 Winter Warrior Half Marathon (Gates, NY)
April 16, 2018 Boston Marathon (Hopkinton, MA)
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Finally caught up. Huh, I should have read that study about April kids many years ago, back in school. Would have been the perfect excuse to explain to my sports teachers why I couldn't jump far or high or run fast. Does it also explain why I failed at gymnastics and all theam sports? ^^
@seanevan10 Congratulations on the great 5k PR! That is a really awesome medal.
Re: running as a cheap hobby:
I don't know about triathlons, but I do a little bit of cycling too, and that's not a cheap hobby either.
@garygse Happy birthday!
@Dazzler21 I'm really sorry about your knee! Do you know what's wrong with it?
@fitoverfortymom I hope your calf is feeling better!
@7lenny7 Congratulations on the 3000miles! And your trail run in the dark wth Kody sounds absolutely brilliant. Love the mud pits and the glowing eyes!!
@ACJones82 Congratulations on making your yearly running goal, great work!
@PastorVincent Your first run with the new watch without waiting for the GPS fix reminded me of this:
I often switch on my watch before putting on my shoes, so it has time to find it's satellites before I leave the apartment. It loses them again in the staircase, but usually locks onto them again within very few seconds of walking out the door. And I don't know about Garmin, but my Tomtom gets "quick GPS" data when I sync it with my phone or computer, so even if I forget to start it inside, it's normally quite fast as long as I synced it within the last few days. It only takes forever on days when it's cold, raining and I'm short on time
About the roadID: I've got mine on the seperate ankle band they sell. When I'm running or cycling in the dark, I also add the little LED light from their shop to the same ankle band for a little extra visibility (in addition to the other lights I'm carrying around).
@rusgolden Congrats on the great race results this month!
@MobyCarp All the best for your race tomorrow!
@JessicaMcB I've got one pair of Altra Intuition 3.0. But I can't say how long they will hold up, I only ran 160km in them so far - I only bought them in April and alternate them with 1x Inov-8, 1x Asics, 3x Saucony (all of those five are 4-6mm drop) and 1x Merrell (also 0mm drop). I have too many running shoes... Although two of those are trail shoes, the Merrell are minimalistic shoes I only use for short runs, so they don't count, right?
I like low-drop shoes, but I can't really say that I feel much of a difference between 4mm and 0mm. 12mm on the other hand feels really weird, but I guess it strongly depends on what you are used to.
@fitoverfortymom I need a wide toebox too. Or not wide in general, but suitable to match my "Roman" foot shape, and a lot of shoes are too angled and squash/hurt my littlest toes. For me, Altra, Saucony, Inov-8, Asics and Merrell work. Salming, Newton and New Balance don't. As for Brooks, the PureFlow 3 was great, but they changed the fit and the newer version huts my feet. I bought the PureFlow 5 online, based on liking the previous version, and regretted it a lot. I even went a size up; just gave me extra space in front of the big toe and still squashed the others.
@BruinsGal_91 Have a great race tomorrow! With a bib number like that I'm sure you'll do amazing
@skippygirlsmom Great that the weather didn't keep you from running your race!
@hjeppley The zombie run sounds really cool! I wanted to do one two years ago, but then they cancelled it a week before the event without explanation. But I use the "Zombies, Run!" app a lot, so I still get my share of the undead
@carolineb81 Congratulations on the 10k! The pictures look really great.
@amymoreorless Awesome! That's a great half marathon time, congratulations!
I didn't run today, but I did a little detour at the end of my bike ride today to pick up my bib for the Geneva 20km tomorrow. It's the first time they are doing this race, but I was already really impressed with the organisation of the bib pick up. And by the fact that there was free food before I even had to run a single step! After two hours on the bike without any food I was rather hungry, so the boxes full of free apples and croissants were a very welcome sight10 -
@MNLittleFinn you are ultra strong buddy, they wouldn't have given you the finishers gear if you weren't! Good on you for blogging btw, I wax far too poetic to produce concise work lol
So provided Ben doesn't last minute decide to go hunting tomorrow I'm going to do one last good quadnihilation at Wilmore and try to log an unsupported 100k. Its just going to be too rough trying to log 10-12 hour runs when its -30 from a frost bite perspective you know?
Ahhhh to live is an awfully big adventure
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
October 20- 17
October 21- 34
October 22- 18
October 23- Off
October 24- 23
October 25- 19
October 26- 17
October 27- 18
October 28- 15
467/450km
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@JessicaMcB you got this, an unsupported 100k is awesome.1
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@_nikkiwolf_ Much laughter here at those two pictures. Though the woman in the cartoon needs a new Garmin. She's got the Forerunner 305. Having said that; I actually saw a guy at race earlier this year with one of those. And I've still got my old 205. It probably still works, but I have no idea where the charger is.3
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@carolineb81 Pretty sunrise there! Looks like a good showing of runners too! Congrats!
@amymoreorless Yay! Congrats on your first HM! Double yay for not dying!
@RunRachelleRun heh you should email him and let him know your mantra. I am sure he would appreciate it!
@JessicaMcB An unsupported 100k?? Wow. You are really making me look fat and lazy! :3 -
1---5.00
3---3.44
6---3.46
7---6.23
10---2.54
11---4.03
12---13 IBS
14---3.12 AiM for the Cure
14---3.46
15-17---sprained ankle
18---bike
19--- 4.14
21---3.80 walk
22---5.0 walk
24---3.47
26---3.46
28---5.86
57.01/80 miles
Upcoming races:
Dec 2- POOP trail run, 5.5 miles Norman OK
Jan 27 Running the Rose. Tyler Tx. 11mi or 7k
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PB's
1 mile 9.25 5k 33:46 10k 1:09:465 -
Oct goal 120 miles
Oct 1.......11 miles.......MTD 11
Oct 2.......11 miles.......MTD 22
Oct 3.....,,10 miles.......MTD 32
Oct 4........6 miles........MTD 38
Oct 5........0 miles........MTD 38.
Oct 6........5 miles........MTD 43
Oct 7........13.1 miles...MTD 56.1
Oct 8........11 miles......MTD 67.1
Oct 9.........3.1 ez m.....MTD 70.1
Oct 10.......5 miles........MTD 75.1
Oct 11 ......0 miles........MTD 75.1
Oct 12.......5.1 m..........MTD 80.2
Oct 13.......2 miles........MTD 82.2
Oct 14.......6 miles........MTD 88.2
Oct 15.......11 miles......MTD 99.2
Oct 16.......3.6 miles.....MTD 102.8
Oct 17.......7.4 miles.....MTD 110.4
Oct 18.......5.6 miles.....MTD 116
Oct 19.......10 miles......MTD 126
Oct 20........0 miles.......MTD 126
Oct 21........11 miles.....MTD 137
Oct 22....... 13.3 miles..MTD 150.3
Oct 23........1.7 miles....MTD 152 run/walk C25K with daughter
Oct 24........5.3 miles....MTD 157.3
Oct 25........5.2 miles....MTD 162.5 includes 1.8 miles of run/walk C25K with daughter
Oct 26......,,8.2 miles....MTD 170.7 includes 1.9 miles run walk C25K with daughter
Oct 27........0 miles.......MTD 170.7
Oct 28........13.2 miles..MTD 183.9 New Saucony's, I think I like them
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Too dark to run before yoga this morning so ran after music lessons and errands were done for the day but made the mistake of doing it in the park that was crawling with trick or treaters for a big event. They were cute even though they made good obstacles. Ran 4.5 mi on trails with a warm up and cool down walk. Ankle/foot is feeling a bit worse for wear after the zombie run last night. The lateral movements (followed by some single leg balance poses in yoga probably weren't the best combination. Supposed to run 9 mi tomorrow. If I can pull it off I should make my goal. Going to ice for a bit and see what the prognosis looks like....Putting PT on my log because I am. going. to. do. all. of. it. tonight.
Day/Distance/Comments
10/1 5 mi (+ 1 mile walk) + serious stretch program (Gymnastic Bodies Front Split)
10/2 Water walking
10/3 3 mi + light yoga
10/4 Walking + yoga
10/5 3 mi + PT (scraping + treadmill + stretch + strength)
10/6 Walking + PT (stretching + scraping + ultrasound + H-wave)
10/7 4 mi (+ 1 mile walk) + yoga and PT moves
10/8 6 mi (+ 1 mile walk) + Gymnastic Bodies Front Split stretch routine + PT
10/9 3 mi slowish with youth XC team + 40 min water walking + PT
10/10 Walk for 45 min + PT moves
10/11 Walk for 45 min + a little PT
10/12 3.5 mi (+1 mi walk) + PT
10/13 Walk for 45 min
10/14 Ran about 1 mi plus some walking
10/15 Ran 4 mi + walked 1 mi + restorative yoga + PT
10/16 Ran 8 mi + walked 1 mi + Gymnastic Bodies Front Split stretch routine
10/17 Walked a lot marking trails for fun run
10/18 Ran 3 mi marking new trail for fun run in Strava
10/19 Walked a lot marking trail for fun run, did Yin Yoga class (with sandbags)
10/20 Walked over 10 mi marking trail for fun run
10/21 Ran 1st 5k in almost a year! Planted geocaches and hosted a party
10/22 Did some walking to fix geocaches + PT
10/23 Water walking
10/24 Ran 4 mi on the indoor track + walked 1 mi
10/25 Walked for an hour + Gymnastic Bodies Front Split stretch routine + PT
10/26 Ran 5 mi + walked 1 mi + PT
10/27 Walked a bit + zombie run 5K + PT
10/28 Ran 4.5 mi + walked 1 mi + yoga + PT
Goal: 75 mi
Total: 63 mi
To go: 12 mi
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@MobyCarp thanks. Would I skip the speed work two days before? The race should qualify as speed work. I wouldn't want to over do.0
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Oct. 28 - 3.9km soggy and cool run in the rain.
MTD - 89.9km/100km
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BruinsGal_91 wrote: »@_nikkiwolf_ Much laughter here at those two pictures. Though the woman in the cartoon needs a new Garmin. She's got the Forerunner 305. Having said that; I actually saw a guy at race earlier this year with one of those. And I've still got my old 205. It probably still works, but I have no idea where the charger is.
I have the Forerunner 201 (got it in 2003); I know it still works because I was using up until June of this year when I got a Vivoactive.1 -
BruinsGal_91 wrote: »@_nikkiwolf_ Much laughter here at those two pictures. Though the woman in the cartoon needs a new Garmin. She's got the Forerunner 305. Having said that; I actually saw a guy at race earlier this year with one of those. And I've still got my old 205. It probably still works, but I have no idea where the charger is.
I have the Forerunner 201 (got it in 2003); I know it still works because I was using up until June of this year when I got a Vivoactive.
I loved my 205. It was like wearing a house-brick on my wrist, but the fact I could see a map of where I'd been and how fast and far I'd gone was fantastic. If my FR25 lasts as long, I'll be more than happy.2 -
@PastorVincent Good idea. I should. I emailed him once before and he responded quickly. He’d probably feel proud. It was the whole MF MF thing, and then I made it rhyme so it made me laugh, even though I was still cranky.2
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October 1 - 16 km
October 2 - 16 km
October 3 - 16 km
October 4 - 16 km
October 5 - 16 km
October 6 - 16 km
October 7 - rest day
October 8 - 21 km
October 9 - 16 km
October 10 - 16 km
October 11 - 16 km
October 12 - strength training/stairmarster
October 13 - 16 km
October 14 - strength training/stairmarster
October 15 - 18.5 km
October 16 - rest day
October 17 - 16.5 km/ stairmarster
October 18 - 16 km run /strength training
October 19 - raining no run
October 20 - 16.5 km run
October 21 - 11.5 km run / strength training
October 22 - 5 km run joined local running group
October 23 - 19.5 km long run
October 24 - 11.5 km run
October 25 - strength training
October 26 - 18.5 km run
October 27 - 13.5 km run
October 28 - 20 km run/ strength training
October 29 - 5 km club run
Total km - 353 km out of 350 km5 -
cburke8909 wrote: »@MobyCarp thanks. Would I skip the speed work two days before? The race should qualify as speed work. I wouldn't want to over do.
That depends on how heavy you've been training. If you're not conditioned to doing a lot of speed work, skip it entirely. If you've been doing serious speed work, go very light on the speed work two days before a race that you want to run hard. A typical assignment for Thursday before a major 5K race on Saturday might be a two mile warmup, then one set of 15 second cutbacks starting at 1:30. That is, run hard for 1:30; run easy for 1:30; run hard for 1:15; run easy for 1:15; and so on down to 15 seconds. Sometimes Coach has us do 2 sets of 15 second cutbacks starting at 60 seconds; that takes about as long as one set starting at 1:30, but it's a little harder. The idea in either case is that it's enough to remind your body how to run fast, without being so much as to beat yourself up.1
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