November 2017 Running Challenge
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ABabilonia wrote: »MNLittleFinn wrote: »ABabilonia wrote: »11/2: 4.8
11/3: 3
11/5: 8
11/8: 4 miles (Note to myself, when it is 43~ degrees outside, don’t wear a hat)
19.8 miles so far...
Nice running and, yeah, a hat is overkill for 43.
Thanks
Yeah definitely overkill. I know better for the future now.
You might find that down into the 30s you don't need a hat.0 -
November goal 100miles, at least 1mpd
11/1 4.43
11/2 2.25
11/3 6.35
11/4 2.25
11/5 4.50
11/6 2.22 + snorkel 3.5hours
11/7 7.00
11/8 2.32
Total: 31.32
Virtual hugs to @RespectTheKitty ...
Ticker is my goal for 2017 and progress to date:
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Super busy for a while and didn't get a chance to report. I am falling a bit behind (missed a running day because I ran out of time right before an out of town trip) but did get in my longest run all year (10 mi) on Sunday. PT on the other hand....I have not been keeping to my 5 days a week, in fact I have not been doing it much at all --getting back on track by doing it tonight!
Day/Distance/Comments
11/1 Walked outside for 45 min + did my PT
11/2 Ran 3.5 mi + walked 0.75 mi + PT
11/3 Fail (intended to run but ran out of time before leaving town)
11/4 Walked while out of town
11/5 Ran 10 mi + stretched
11/6 Water walked + stretched and foam rolled a bit
11/7 Ran 3.5 mi + walked a bit
11/8 Walked outside + getting back on track with PT
Goal: 90 mi
Total: 17 mi
To go: 73 mi4 -
11/01 - Sick, forced rest day
11/02 - 9 miles
11/03 - 10 miles
11/04 - 12 Miles @ 9:16
11/05 - 11.5 miles @ 9:26
11/06 - 6 Easy Miles
11/07 - Missed Run
11/08 - 8 Easy Miles @ 9:08 pace
Big Hary Audacious Goal: Sub 4 hours in Pittsburgh 2018!
Official Marathon PR: 4:11:28
Next Races (more as I find them):
Thanksgiving morning - Turkey Trot - Double Gobbler! (5K + 5 miles)
12/02/17 - Santa 5k
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
05/12/18 - Glacier Ridge 50k Trail Ultra (or maybe 30K Still debating)
2020 - Disney World Dopey! (if can raise funds)0 -
@PastorVincent you need to take off that 30k option off your race list. You know that @JessicaMcB and I are going to talk you into the 50k.4
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MNLittleFinn wrote: »@PastorVincent you need to take off that 30k option off your race list. You know that @JessicaMcB and I are going to talk you into the 50k.
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So today was that in between temperature when it is not really clear what to wear. I mean when it is 20F I know to grab my cold gear and etc. When it is 60F I know heat gear time. But today was 45F or so at the start with a gentle wind. Not really warm enough for full heat gear, and full cold kit would have killed me. Decided on long sleeve insulated top, and shorts.
Ran at what I thought was a "comfortable pace" - trying to learn to run by feel and not depend on the watch so much. Well ended up at a 9:09 avg pace with 751 feet of elevation (Garmin corrected value). I definitely could have kept going, but I ran out of time.
A 9:09 is a 4-hour marathon, so I am getting there! If I can learn to run about a 9 min pace in training, then I could probably push to 8:45 or a bit faster race day. The only question now is can I hold that pace for 18 more miles!
If the weather holds I plan to attempt 15 miles @ 9 min pace this weekend, but not looking promising right now.
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JessicaMcB wrote: »MNLittleFinn wrote: »@PastorVincent you need to take off that 30k option off your race list. You know that @JessicaMcB and I are going to talk you into the 50k.
HA! I am seriously thinking about it... if it was not SIX DAYS after my planned PR attempt Pittsburgh Marathon, I would do it for sure. Also, it would be my first trail race ever - and I was told it was a "technical trail" (3rd hand though)- not sure what that means, but I assume that means it is hard.
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OH! Forgot the picture I took...Cool color effect on the horizon at sunset. I am facing slightly east of south, in the Northern Hemisphere so the setting sun well off to my left out of the frame.
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Question for the techies (and probably even the non-techies) from the technically challenged: I forgot my Garmin today so I downloaded the RunKeeper app to track my run. How do I sync that to Strava? I know it's probably really simple, I just don't know what I am missing.0
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lporter229 wrote: »Question for the techies (and probably even the non-techies) from the technically challenged: I forgot my Garmin today so I downloaded the RunKeeper app to track my run. How do I sync that to Strava? I know it's probably really simple, I just don't know what I am missing.
Very easy - open the run on the RunKeeper web page. Scroll down on the right side and look for the link that says GPX. Save the file that is linked off that. Then open Strava's web page and click the "+" to "upload a run. Feed it that file. Presto done-o!
Is that clear enough, or do you need more details?0 -
Runners High Humour
Gollum like expressions
5k Hotel Dreadmill
11/04 6.2 km – 143.8 km - MTD 006.2 km – YTD 1207.67 km
11/08 5.0 km – 138.8 km - MTD 011.2 km – YTD 1212.67 km Dreadmill Loop
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PastorVincent wrote: »lporter229 wrote: »Question for the techies (and probably even the non-techies) from the technically challenged: I forgot my Garmin today so I downloaded the RunKeeper app to track my run. How do I sync that to Strava? I know it's probably really simple, I just don't know what I am missing.
Very easy - open the run on the RunKeeper web page. Scroll down on the right side and look for the link that says GPX. Save the file that is linked off that. Then open Strava's web page and click the "+" to "upload a run. Feed it that file. Presto done-o!
Is that clear enough, or do you need more details?
Perfect. I was looking to do it through the app. I will try that. Thanks for the help!!!
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@MobyCarp What exactly happened to your ankle anyway? I keep reading you mentioning it being injured, but obviously that happened before October when I started reading the monthly challenge threads.Seconded, though I can't remember what happened. While we're on the subject... every day I see @MobyCarp post about his workout, then inevitably he/you post about your ankle hurting and having to ice it.
I hope you don't think I'm being confrontational, but I really wonder if you need to rest a lot longer, and get more tests done.
Also, isn't icing just preventing the natural healing process from happening? Assuming it's even an inflammation-based injury?
Sorry, Moby. I'd just hate to lose one of my major running inspirations due to permanent damage.
By popular demand (okay, because two people asked), here is a recap. I needed to work through how I think about this anyway.
I had been training for the Rochester Marathon in September, and got some niggles in my right Achilles. I kind of babied it along, backing off the effort some but not (in 20-20 hindsight) enough. Ran two races hard on Wednesday and Saturday of the same week in August. Finished 4th overall in Pound the Ground 10K, clinching my age group for the GRTC Runner of the Year series. Ran a respectable 19:47 in Bergen 5K, which I thought was a waste because I was only running to support the team, and we ended up not having a complete team anyway. Then next day it felt like I had an ankle sprain.
Verdict from the podiatrist was posterior tibial tendinitis, a probable partial tear of the PTT. He put me in a boot for about 2 weeks, and I went to physical therapy. Didn't run a step for over a month. DNS'd the Michigan Mile (last August), Oak Tree Half (September 2) and Rochester Marathon (September 16). Didn't register for 3 USATF national races in October.
On September 20, the podiatrist told me it was time to work through some discomfort - run some, get some deep tissue massage, break up the lesions that formed when resting/healing the PTT. He specifically told me to ice down the ankle after running; the sound track was that this is intended to prevent new lesions from forming. I haven't been terribly good at doing that when the ankle feels good, but I've been consistent when the ankle gives me any warning twinge at all. I set out to start from not much of anything and build up. I ran all of 21 miles in September, then got up to 36 miles per week by the end of October. Ran my first post-injury race on October 29, a 6K cross country effort on a nice soft course.
So . . . you know the classic movie pattern where the protagonist has a setback, then they show a few clips of abject failure, maybe a shot of mediocre ability to do something, then pick up the story again when the protagonist is able to train in earnest? Right now, I'm late in the period that lands on the cutting room floor. My training task is to work back up to real training, gradually enough so that I don't re-injure myself. The medical professionals can't tell me exactly how much to do; I have to figure that out on my own. This is difficult because there is no bell ringing when I get it right. There will only be pain for doing too much.
So I write out my thoughts after I run, because this helps me sort through how the ankle feels and what I need to do about it. I've been surprised several times, both by the ankle aching more than I expect and by it aching less than I expect. Last Saturday I was shocked that I needed to quit after 7 miles, even though there were twinges earlier than that. Yesterday evening went about how I expected, no complaints from the ankle during but some muttering afterward. This evening I was surprised that I ran 7 miles and the ankle acted . . . like it was totally healthy.
I know the ankle is not yet totally healthy. I don't have a good measurement of how close it is. So I do what I can, and adjust what I do based on how the ankle feels, hoping to get it close enough. There is no way I can get it down perfectly. I see some things that seem to be correlated with more or less aching, but each run is different enough from any other that I'm not totally sure about causality.
And you all just have to live with the fact that I post these musings. Either that, or skip past what I write to read the next amusing story about trail runners.5 -
PastorVincent wrote: »JessicaMcB wrote: »MNLittleFinn wrote: »@PastorVincent you need to take off that 30k option off your race list. You know that @JessicaMcB and I are going to talk you into the 50k.
HA! I am seriously thinking about it... if it was not SIX DAYS after my planned PR attempt Pittsburgh Marathon, I would do it for sure. Also, it would be my first trail race ever - and I was told it was a "technical trail" (3rd hand though)- not sure what that means, but I assume that means it is hard.
technical just means rocks/roots to dodge or jump over. Probably single track. Hard is in the eye of the beholder.
Also, you're talking to someone that let the thought of trying to get into Boston, which is like 4 days after my ultra, get into their head...... 50k after a marathon? with a 11 hour time limit? You can do it!1 -
MNLittleFinn wrote: »PastorVincent wrote: »JessicaMcB wrote: »MNLittleFinn wrote: »@PastorVincent you need to take off that 30k option off your race list. You know that @JessicaMcB and I are going to talk you into the 50k.
HA! I am seriously thinking about it... if it was not SIX DAYS after my planned PR attempt Pittsburgh Marathon, I would do it for sure. Also, it would be my first trail race ever - and I was told it was a "technical trail" (3rd hand though)- not sure what that means, but I assume that means it is hard.
technical just means rocks/roots to dodge or jump over. Probably single track. Hard is in the eye of the beholder.
Also, you're talking to someone that let the thought of trying to get into Boston, which is like 4 days after my ultra, get into their head...... 50k after a marathon? with a 11 hour time limit? You can do it!
That would mean an extra week of taper though (between the runs). Ugh.0 -
PastorVincent wrote: »MNLittleFinn wrote: »PastorVincent wrote: »JessicaMcB wrote: »MNLittleFinn wrote: »@PastorVincent you need to take off that 30k option off your race list. You know that @JessicaMcB and I are going to talk you into the 50k.
HA! I am seriously thinking about it... if it was not SIX DAYS after my planned PR attempt Pittsburgh Marathon, I would do it for sure. Also, it would be my first trail race ever - and I was told it was a "technical trail" (3rd hand though)- not sure what that means, but I assume that means it is hard.
technical just means rocks/roots to dodge or jump over. Probably single track. Hard is in the eye of the beholder.
Also, you're talking to someone that let the thought of trying to get into Boston, which is like 4 days after my ultra, get into their head...... 50k after a marathon? with a 11 hour time limit? You can do it!
That would mean an extra week of taper though (between the runs). Ugh.
If that's your best argument, you're doomed. We've got you.2 -
fitoverfortymom wrote: »In theory, trail running is something that I would enjoy, but I live in the foothills near Denver, CO, so trail running here is really code for "running up a big *kitten* mountain." I wish we had flat, meandering dirt paths with a few rolling hills baked in, but nope, we have the Rocky *kitten* Mountains.
@fitoverfortymom - not too far from Denver - depending on where in Denver you are, I guess... is the Greenland open space at larkspur. I have ran a trail race there twice- the race course has one pretty good "fml" type hill, but other wise it's nice rolling trail track type stuff.... and it has lots of trail choices other than the way they take the race route.
Fair warning, it can look like either of the pics below the end of April... so I would perhaps investigate it this next summer??? And not put it down for a mid winter activity.
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November Running Totals (miles)
11/1 – 5.14 group run
11/2 – 6.60 warm up, speed work, cool down
11/3 – rest day
11/4 – 7.24 aborted paced run
11/5 – 11.15 easy
11/6 – rest day
11/7 – 6.41 warm up, speed work, cool down
11/8 – 7.02 group run
November running total to date – 43.56
Nominal challenge goal: 200 miles
Real goals: Stay healthy. Build base. Prepare for Club Nationals in early December and the start of Boston training in late December.
Today's notes – Today was the first group run of Daylight Wasting Time. That means it was full dark before the run started, ending any internal conflict about using lights and reflective gear. Doll up like a Christmas tree, use a headlamp, carry a handheld light. Temp in the low 40s to start and dropping, with projected overnight low just below freezing. No precipitation, minimal wind. Easy conditions to dress for.
Weather like this reminds me how much running in the summer sucks.
Just like last week, there was only one group running a 5 mile route. The route today was last week's route in the reverse direction. Early on, the lead guide was doing an 8:45 pace. He told me the key to finding my way through the neighborhood this direction (right turn anywhere you can, except dead ends) and I just took off running at a comfortable pace. Circled back a couple of times to pick the group up again.
By 3 miles, the faster runners were up to running at my pace. A couple of them knew the route through the local college that I was fuzzy on; but by mile 4 they wanted to run faster than I did. So I let them drop me, though they didn't get far enough ahead to be out of view. Perhaps a third of a mile from the end I left the route for an out and back on a familiar trail. It was quite pleasant running on the soft crushed stone, with two lights to show me where I was going, and no company. Got back to the parking lot with a little less distance than I had hoped, so ran some OCD loops to get it up to 7 miles. Averaged a 7:45 pace per mile, with the fastest mile being mile 4 before I let the speed demons drop me.
The surprise of the evening was that my recovering ankle did not complain at all, during or after the run. I'm not sure why this is so. Contributing factors might be that the naproxyn I took in the morning hadn't worn off yet; I was running mostly at a natural pace for me instead of trying to match someone else or hold a target pace; and I was able to mostly avoid hard concrete sidewalks. Or it might just be that today was a good day. I don't always get to know why things are as they are.
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)
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PastorVincent wrote: »That would mean an extra week of taper though (between the runs). Ugh.
That's not a taper at that point, it's a recovery, and a short one at that.
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