October 2017 Running Challenge

midwesterner85 wrote: »

@_nikkiwolf_ No, it would introduce additional variables into a plan that is already pretty complicated. Additionally, it would divert focus.

Sorry, missed this the first time. Hate to see you go, but you need to do what you feel is wisest for your medical needs. Good luck man.

Fun finish to the month (squeaked in under the wire):



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
10/29 Ran 9 mi + 1 walked 1 mi + Gymnastics Bodies Stretching + PT
10/30 Water walked for 55 min + PT
10/31 Ran 3 mi + PT

Goal: 75 mi
Total: 75 mi
To go: 0 mi

10/1-6.2 miles 1270 Feet Elevation
10/2- REST
10/3- 9
10/4- 7
10//5- 9
10/6- 5
10/7- 15
10/8- 5- Felt like being lazy
10/9- REST
10/10- 5
10/11- 5
10/12- 5
10/13- 5
10/14- 8.1- 1476 Feet Elevation
10/15- REST
18/16- REST
10/17- 4
10/18- 3
10/19- REST
10/20- REST
10/21- 62.2
10/22- Recovery
10/23- Recovery
10/24- Recovery
10/25- Recovery
10/26- Recovery
10/27- Recovery
10/28- 3.1
10/29- 6
10/30- 1.1 1 Mile TT (6:40 new PR)
10/31- Rest Took Little Man trick or treating
Total Miles: 163.7
Total Elevation: 2746

October goal: Survive 100k training taper and Wild Duluth 100k
Nominal Mileage goal: 100 miles.
Elevation goal: 15000ft

Today's notes: Took a rest day today after yesterday's ill-advised mile Time Trial. Right Hamstring has been twitchy since Wild Duluth, and Yesterday didn't help with that. Tomorrow will be a rest day too. Next week starts my baseline work and Zumbro training. Coach has instructed me to take it easy the rest of this week. Speaking of coach, should I do my write up under this month, or in the November thread? I talked to him tonight, but It was a call for November training.

2017 Races Scheduled
6/16- William A Irvin 5k
6/17- Grandma's Marathon 4:24:06
7/15- Eugene Curnow Trail Marathon 7:22:23
8/12- UMTR FatAss "Not Quite" 50k DNF, too darn hot out
8/19- Rampage at the Ridge 5k OCR
9/23- Ely Marathon 6:24:36
10/21 Wild Duluth 100k 18:15:51
11/23- TBD 5k Turkey Trot???

2018 races (possible)
4/13- Zumbro Endurance Race
5/19- Superior Trail 25k (Lottery)
7/8- Afton 50k
9/8- Superior Trail 50 mile (Lottery)
10/xx Wild Duluth 50k? 100k?

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
10/29 – 5.53 warmup + 6K XC race
10/30 – rest day
10/31 – 6.43 warmup, speed work

October running total – 151.86

Nominal challenge goal: 100 miles

Real goals: Get healthy enough to run 5 days a week. Avoid re-injury. Build base.

Today's notes – After Sunday's XC race, I took Monday as a rest day. Felt good enough today that I added races to the calendar. Signed up for the Pete Glavin XC Race #5, figuring it would be good practice for Club Nationals, and signed up for the 2017-2018 Freezeroo Series. No, it's not a mistake that there is no Freezeroo #1 on my schedule; it falls on the same day as Club Nationals, so I'll have to skip it.

This evening we have autumn weather. It was 41º F (5º C) and windy. I felt cold. Put on light tights, a long sleeve tech shirt, and a wind shell jacket for club practice, and needed gloves. Ran my warmup, and the assignment was 1000m at T, 2 x 2 miles at T w/2 minutes recovery, and (if you are up to it) one set of 15 second cutbacks starting at 60 seconds.

Did the 1000m at T on the track. Nailed the pace, every 200m segment coming in right on. Ran easy for 2 minutes getting around the track to the road. Ran my 2 miles at T effort. Took 2 minutes recovery. Ran a mile + at T effort, and back onto the track. One lap later, I was out of gas. That was 1.37 miles instead of the assigned 2. Needless to say, I deemed myself not up to doing the cutbacks.

I probably could have done 4 x 1 mile at T with 1 minute recovery; but going into the workout I didn't know that I couldn't do 2 x 2 miles at T with 2 minutes recovery. It seemed plausible.

Clearly I have some work to do to get back into true racing shape. The good news is, my ankle was fine with running moderately fast today. The limiting factor was my cardio conditioning. That needs to improve, and it will. I just need to put the effort in, but not so much effort as to force myself back onto the couch.

That closes out October. I surpassed my nominal 100 mile goal by a substantial margin. I got healthy enough to run 5 days a week. I didn't re-injure myself. And I got my base up into the 35-40 mile per week range. I'll call that meeting my October goals quite well. The base needs to be better, but this is as good as I could expect for October.

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) finished in 25:32.8
November 12, 2017 Pete Glavin XC Race #5 8K (Canandaigua, NY)
November 23, 2017 Race with Grace 10K (Hilton, NY)
December 9, 2017 USATF Club National XC Championship 8K (Lexington, KY)

2018 races:
January 1, 2018 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
January 6, 2018 Winter Warrior Half Marathon (Gates, NY)
January 13, 2018 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY)
January 27, 2018 Freezeroo #4 (Hearnish 5 mile) (Victor, NY)
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY)
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 16, 2018 Boston Marathon (Hopkinton, MA)

@rusgolden as others have said that doesn't look to bad - 7% as the steepest section from the profile you made.
I wouldn't be surprised to see a short kicker in there that exceeds the 7% rating. See my attached pic below.

MobyCarp wrote: »

To a certain extent, hills are in the eye of the beholder. Someone who trains exclusively in Florida might regard is as brutal to impossible.

JessicaMcB wrote: »

@rusgolden I personally wouldn't worry about the hills if that elevation profile is accurate and you've done some hill work in your training. The only people who I can see struggling with that are people who are training exclusively flats. If you are used to running trail it looks like no problemo to me !
d

7lenny7 wrote: »

It's not unusual for me to do hill repeats when I find good hills//.

That's not the whole story, of course. A long gradual incline of 700' is a completely different animal than a 700' climb in the first mile, and flat the rest of the course. You have to look at the elevation chart to get a sense of where the elevation comes from.

The total distance is a factor too. A given EGF is more tolerable over shorter distances, just as a given pace is easier to maintain over shorter distances.

JessicaMcB wrote: »

That is an awesome course assessment @7lenny7 ! Re: Colorado, I ran Banff with a woman from CO who was convinced that the Canadian rockies were "Colorado on steroids" and that she would never return . If you're looking for good vert our ultras have it

Yes so come on up to visit and have a RunCation; The Great Canadian Death Race has a new Event Director so this promises some improvements.

RunsOnEspresso wrote: »

What are hills?

You Flat Lander

For good Vert Like @JessicaMcB I just have to step out my door.
I might live in what is considered to be the Northern Plains/Borealis Forest but am Blessed with an awesome Deep River Valley.

This is what a Hilly Course Profile looks like 36km from Saturday's Challenge run. There were some steep little Kickers as I highlighted in one section.

I am seriously 100's of posts behind. I kept thinking I would have time to catch up but it is not going to happen and the month is over... I did not make my goal and am just getting back to running. Apparently I did some damage running in shoes with too much/wrong pronation correction. I saw the sports chiro last week and have taken some time off, with a few attempts at running that didn't go well. The good news is I had a pretty good run, following his advice on Saturday and again yesterday. I feel like I am starting over though, so slow and taking a walking break when needed. I will get back to where I was, he has nothing short of guaranteed it, so I will continue to take it slow and cut back my mileage for next month as well. I am also working way too much and traveling again this next week. This time to Montreal for the week. Hopefully I can get a workout in there in the hotel gym,,,

On the good side I ordered a pair of my favorite shoes from a tri store in Dubai. They gave me a discount so I ended up paying the normal price and essentially no shipping. They arrive in the midst of trick or treaters tonight! So excited to get out and run in them!


Date........Miles.......Total
10/01......0.00........0.00
10/02......0.00........0.00
10/03......4.49........4.49 - + Strength Training
10/04......5.35........9.84
10/05......2.63......12.47 - + Strength Training
10/06......5.72......18.19
10/07....10.38......28.57
10/08......0.00......28.57
10/09......0.00......28.57 - No agility due to fires
10/10......3.74......32.31 - No Strength Training due to fires
10/11......3.91......36.22
10/12......0.00......36.22 - + Strength Training
10/13......3.76......39.98
10/14......8.39......48.37
10/15......0.00......48.37 - to VA
10/16......0.00......48.37
10/17......0.00......48.37
10/18......2.65......51.02 - Gym treadmill walk/run
10/19......0.00......51.02
10/20......0.00......51.02
10/21......4.95......55.97 - Painful run then walk home
10/22......2.12......58.09 - Dog Beach Sunday
10/23......0.00......58.09 - + Agility
10/24......0.00......58.09 - + Strength Training
10/25......0.00......58.09
10/26......0.00......58.09 - + Strength Training
10/27......2.31......60.40 - Fast dog walk
10/28......5.03......65.43 - 1st decent run in a few weeks
10/29......0.00......65.43
10/30......5.25......70.68 - good run, not great but ok! + Agility
10/31......0.00......70.68 - + Strength Training



My completed and upcoming races. Let me know if you will be running them too.
02/05/17 - Surf City Half Marathon
07/23/17 - San Francisco 1st Half Marathon
10/14/17 - AIM for the Cure Melanoma 5K Walk/Run
12/16/17 - San Diego Holiday Half Marathon
02/04/18 - Surf City Half Marathon
07/22/18 - San Francisco 2nd Half Marathon

_nikkiwolf_ wrote: »

@ddmom0811 Lol, I never knew that was the full title of Strong Curves! That's one if the things I love about the kindle - nobody knows if I read a serious bio of some smutty romance that would have a real embarassing cover as paperback

LOL, I know! That's why I love the kindle too! But I am really finding that turning off electronics about an hour before bed is really helping me. I'm not nearly as tired!

10/1 - 1 mile
10/2 - 3 miles
10/3 - 0.5 miles
10/4 - 2.1 miles
10/5 - 1 mile
10/6 - REST/STRENGTH
10/7 - 2.5 miles
10/8 - 4.25 miles
10/9 - 4 miles
10/10 - REST/STRENGTH
10/11 - 4 miles
10/12 - 3 miles
10/13 - 1 mile
10/14 - REST
10/15 - 6 Miles
10/16 - 4.1
10/17 - REST
10/18 - 1 mile
10/19 - 2.6 miles
10/20 - 2 mile
10/21 - 2.6
10/22 - 1 mile
10/23 - 4.1 mile
10/24 - 1.5 miles
10/25 - REST
10/26 - 3.5 miles
10/27 - 1 mile
10/28 - REST (traveled out of state, photographed a wedding)
10/29 - 4.25 miles (GOOOOAL!)

I made it! Last month, I was only able to run 21 miles so I'm surprised I'm close to making this goal! Yay!

I want to thank everyone again for being supportive and encouraging me on this month. This is the first time in a *really long time* that I've followed through on a workout goal I set out to accomplish. I usually burn out, give up or find myself making excuses long before I reach this point.

So my biggest concern is the running in the colder months now that I'm entering November in Chicago! Because the weather was so nasty yesterday, I ran on a treadmill at the gym and HATED IT! I used to enjoy it, but this month showed me how much I love running outside as opposed to a treadmill. Anyone have any suggestions for clothing?

Did OK on the running part, hit 99.06 miles of my 100 mile goal. Almost ran an extra mile around my office yesterday, just to say I hit it.

Seriously slacking / absent as a member of this group though. Sorry.

Hope you are all well!

@midwesterner85 I'm sorry to see you leave, but your health is what is the utmost importance. Take care and we will definitely be here when you are ready to come back.
@PastorVincent I'm sorry my Macy would have loved the dog treats. So last year we had 40+ kids come to the house, this year 3. Makes me sad.
@Elise4270 Halloween pub crawl OMG what a great idea!
@hjeppley that is the best GPS map I've seen in a long time, love the running circles.
@shanaber pretty shoes!

Elise4270 wrote: »

@LaurenFOB2301 I'm in southern Oklahoma so my weather isn't as bad as yours. There are others than can offer a more realistic solution. But I'll say start with a good base layer. I use smartwool (expensive) bit there are others that are a bit cheaper and so just as well if not better, like Hot Chilly's. I found ski wear to be ideal.it has to be 20-30 here and windy to wear these. I went with ski gloves by Burton, they have a removable liner so I can pull off the outer glove if I'm warm.

I'd also suggest a good coat that's waterproof. I have a cheep Colombia brand for hiking that works, a wind breaker for light drizzle but not freezing, and a Nike vest that's insanely warm- most the time I can't wear it here. But it's nice to warm up in and it folds in a pocket and can be carried.

I have a buff that's also very warm. Again too warm for most of my runs. But I like to layer my ears, they tend to hurt from the wind.

Good socks. Like smartwool. My feet are never cold with the thick socks. Or long stocking like wool socks.

My biggest challenge is understanding that it not that cold if I get out and get moving. I'll start with a mile loop close to home/car if I need to loose or add something.

ETA I haven't heard of anyone here using Vaseline on their faces, but I use it in cool windy conditions to keep my face from chapping.