November 2017 Running Challenge
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Some of you have heard of, and used, the Strava Heat Map. Some of you have not.
If you have, I just noticed that it's been greatly improved! The run routes are much more easy to see and you can zoom in much farther than before. You can also now filter by water activities and winter activities. They must have also update the data set because where there used to be no tracks on my block, now there are quite a bit. I can even see faint tracks where I go off the path to the garbage cans to throw away Kody's poop bags. Some of you have seen my route which creates a face...I can even see my route on the baseball field where I create the iris of the eye.
For those who haven't used it, it's a Strava website that combine the uploaded data from Strava users and creates a heat map. I love using this site to plan new routes, particularly in new areas.
One downside to the updates I can see is that for more populated areas, just about everything shows as a run so you it's harder to see the best route.
https://labs.strava.com/heatmap/#4.37/-106.06053/36.88766/bluered/run
Interesting, I will have to check it out!0 -
Some of you have heard of, and used, the Strava Heat Map. Some of you have not.
If you have, I just noticed that it's been greatly improved! The run routes are much more easy to see and you can zoom in much farther than before. You can also now filter by water activities and winter activities. They must have also update the data set because where there used to be no tracks on my block, now there are quite a bit. I can even see faint tracks where I go off the path to the garbage cans to throw away Kody's poop bags. Some of you have seen my route which creates a face...I can even see my route on the baseball field where I create the iris of the eye.
For those who haven't used it, it's a Strava website that combine the uploaded data from Strava users and creates a heat map. I love using this site to plan new routes, particularly in new areas.
One downside to the updates I can see is that for more populated areas, just about everything shows as a run so you it's harder to see the best route.
https://labs.strava.com/heatmap/#4.37/-106.06053/36.88766/bluered/run
I had to zoom waaaaaaay in. I did find my neighborhood. Everyone but me must use strava because I never see the same people out. And I only see people in spring and fall. I am the only crazy in summer and winter. LOL0 -
@skippygirlsmom @katharmonic @MobyCarp @PastorVincent @kgirlhart @girlinahat @JessicaMcB @seanevan10 @juliet3455 @Teresa502 @lporter229 @7lenny7 @rusgolden @amymoreorless @Elise4270 Thanks for all the advice and well wishes. I'm going to look into swimming options in my area, and the gym at my work place has cycling machines so I should be good there. I also have an elliptical at home, as well as weights and a bench to get some much-needed upper exercise in. Thanks again for everything; you all rock.4
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Rest day today and a crazy day at work so haven't kept up much today. Question, though: I have a 10k on Saturday that I am not very excited about, mostly because I would rather do a longer run than a 6.2m race. For the sake of getting miles in, would it be weird and/or productive to run 4 miles in the early AM before the race and then do the 10k to get roughly 10 in for the day? My long run next week is 11 miles and the HM is 4 weeks away.0
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fitoverfortymom wrote: »Rest day today and a crazy day at work so haven't kept up much today. Question, though: I have a 10k on Saturday that I am not very excited about, mostly because I would rather do a longer run than a 6.2m race. For the sake of getting miles in, would it be weird and/or productive to run 4 miles in the early AM before the race and then do the 10k to get roughly 10 in for the day? My long run next week is 11 miles and the HM is 4 weeks away.
@fitoverfortymom if you don't care about your time in the 10K, my suggestion is to 4 miles as an easy warmup to the 10K, then race the 10K.
To get the benefits of a long run, you'd want to do the 4 mile and 10K as close together as you can.1 -
No run today... think I got some bad food. Bah. Maybe tomorrow GI will settle down.0
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Reached the halfway point of my goal mileage for the month. Brisk 5 miler today in between my morning hip scraping PT and evening ankle and foot scraping PT. Especially the latter wasn't too bad today, so continued forward progress!
Goals this month: Do 1 shorter race, plan for spring racing (register for 2 races), 90 mi total
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
11/9 Ran 5 mi + walked 1 mi + PT
11/10 Water walking for 45 min
11/11 Ran 6 mi
11/12 Ran 9 mi + walked 1 mi
11/13 Rest (planned to walk later but never got the time)
11/14 Rest (on my feet all day for lab, intended to run but ran out of time/energy)
11/15 Ran 3 mi and walked a little bit
11/16 Ran 5 mi and walked 1 mi, PT
Goal: 90 mi
Total: 45 mi
To go: 45 mi1 -
Come on @juliet3455 ! We've got to race together eventually, we live too close not to! Unbeknownst to me at the time I have already raced the same venue as @sarahthes after all
. I will be racing Eddie's half again this year if you were looking for halves in the middle of redneck nowhere 
. I really want to make a hard pass as taking 1st OA in 2018 since it's local.
@katharmonic I'm seemingly still married- foot crises averted lol. But I think he is on the same page as @rusgolden .
@Dazzler20 thats a wicked goal, is Firenze a fast and flat? I feel you on working around perpetual shin splints- my shins are fine but my piriformis is forever shot to *kitten*.
@eponine1984 I hope you and the little are feeling less poorly now that the day is closing!2 -
November goal: 70 miles
11/1: 3.4 miles
11/2: 3.1 miles
11/5: 7.7 miles
11/7: 4 miles
11/9: 3.5 miles
11/12: 7.7 miles
11/14: 3 miles (intervals)
11/15: 4 miles
11/16: 3.1 miles
39.5/70 miles
I had a great run this afternoon. The weather was perfect. It was just one of those runs where I felt great. The plumbers were finishing up with the gas lines so when I got home I got to cook my own dinner and take a nice long shower in my very own bathroom. I was almost giddy about it!
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fitoverfortymom wrote: »Rest day today and a crazy day at work so haven't kept up much today. Question, though: I have a 10k on Saturday that I am not very excited about, mostly because I would rather do a longer run than a 6.2m race. For the sake of getting miles in, would it be weird and/or productive to run 4 miles in the early AM before the race and then do the 10k to get roughly 10 in for the day? My long run next week is 11 miles and the HM is 4 weeks away.
It's normal to add miles before and/or after a race when you want to do a race on a day that calls for more miles than the race. Some of the combinations I've run on days when the plan called for 15 miles:
2 mile warmup + half marathon
10 mile easy run + 5 mile race
course preview warm up + 5 mile race + course in reverse afterwards
You take what the day and the location give you. For a 10 mile goal and a 10K race, I'd favor doing a warmup as an out and back on the last 2 miles of the course. That way, when you get to the end of the race the course is fresh in your mind and you know exactly how far you have left when the idiot spectator tells you you're almost done.1 -
11/16 - .75 mile warm-up walk, 3 mile run,.25 mile cool down walk0
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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
11/9 – 6.98 warm up, speed work, cool down
11/10 – rest day
11/11 – 10.03 paced run
11/12 – 7.06 warm up + 8K cross country race
11/13 – rest day
11/14 – 6.21 warm up, short speed work, cool down
11/15 – 6.89 group run
11/16 – 6.28 tempo intervals
November running total to date – 87.01
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 – The temperature this evening was similar to what I've been running in, low 40s sinking to upper 30s; but today there was wind and a threat of precipitation. I drove through rain showers to get to club practice, but only had wet pavement and occasional snow flurries while running. And wind. Maybe between 15 and 20 mph, but gusty so I got a few breaks even going into it. Still, it was noticeable.
I arrived late and missed getting my 2 mile warmup, but that was okay because the assignment had a short warmup and cool down built in: 10 minutes easy, 10 minutes threshold, 5 minutes easy, 10 minutes threshold, 10 minutes easy. Runner's choice of where to run it; I chose to run the campus roads because 45 minutes on a track would be mind-numbingly boring, and there are some small hills on the campus loop. My experience with the race last Sunday pointed out that I need to run more hills, and it would be good to put in an honest threshold effort on them.
With the little hills, the pace on my watch didn't mean as much as it usually does for easy and threshold; I ran much of the workout by feel. The idea would be to average 7:45 to 8:00 per mile for the easy intervals and 6:40 or so per mile for the threshold intervals. Achieved average paces were 7:53, 6:43, 7:37, 6:36, and 7:31. Had no idea I was running the last 10 "easy" minutes that fast until I looked at the stats afterward. Heart rate looks consistent with pace, for the most part.
This was a good workout for where I am right now. It was hard enough to be challenging, but not so hard that I wanted to quit. Gives me something to build on as I look toward a 10K race on Thanksgiving and Club Nationals 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) finished in 25:32.8
November 12, 2017 Pete Glavin XC Race #5 8K (Canandaigua, NY) finished in 34:42.6
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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Tough run after work today. I felt really tired and completely uncoordinated on the treadmill. It usually isn't this much of a struggle to stay on the belt! Planning on taking my running outside again this weekend. The snow and ice seems less treacherous.
![exercise.png[\img]](https://tickers.TickerFactory.com/ezt/t/wDB3SSt/exercise.png[\img])
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Shoulders & Triceps for me today. Can I just whine about how pathetically weak my upper body is? Like on leg day, my arms get tired from the weight and my legs are like we can do more!0
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fitoverfortymom wrote: »Rest day today and a crazy day at work so haven't kept up much today. Question, though: I have a 10k on Saturday that I am not very excited about, mostly because I would rather do a longer run than a 6.2m race. For the sake of getting miles in, would it be weird and/or productive to run 4 miles in the early AM before the race and then do the 10k to get roughly 10 in for the day? My long run next week is 11 miles and the HM is 4 weeks away.
@fitoverfortymom if you don't care about your time in the 10K, my suggestion is to 4 miles as an easy warmup to the 10K, then race the 10K.
To get the benefits of a long run, you'd want to do the 4 mile and 10K as close together as you can.
I definitely don't care about the 10k time. I couldn't do early packet pickup, so I will have to do race day pick up which gets me there in enough time to take this suggestion and the other one to do an out and back warm up on the back half of the course.
I care most now about staying injury free and being prepared to run 13.1 in 4 weeks.1 -
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
11/9 4.13
11/10 2.72
11/11 4.00
11/12 5.23
11/13 2.40
11/14 4.30
11/15 5.21
11/16 2.10
Total: 57.41
so, a little catchup: @garygse : virtual hugs and healing wishes....
@PastorVincent hope you recover soon!
@ddmom0811 Hurray for mother/daughter runs!
@Teresa502 please read my profile: best thoughts on your bittersweet run...
@rusgolden wrote about @JessicaMcB ditto I'm sure....
Ticker is my goal for 2017 and progress to date:
Upcoming races:
Phoenix Women's 10k 1/28/18
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didn't quite make my club run last night - there was some rain, and it was dark, and the start was in the city centre, and I've had a week of lots of driving, and and and any other excuse I could come up with....
made it out bright and early this morning for a 2 mile run. It was about 12 degrees C (53F) yesterday so the sudden drop to zero took me by surprise!! Still felt full length running trousers was a bit too much. New gloves arrived yesterday but forgot to test them - went with the normal glove liners I've been using as thought it was going to be a warmer start! The good thing about the liners is that I can tuck them in my hat when my hands warm up. The new gloves are fingerless with a mitten bit that folds over the top and can tuck away when you don't want it. I've been struggling to find pure mittens as suggested, and my main struggle is finding mittens or gloves that are THIN enough yet windproof. Actually what I really need are just fingers. My Raynauds make the tips of my fingers painful, but the rest of my hand is sweaty. Maybe I should take to wearing finger puppets on runs?
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@teresa502 That is a great idea! I have a Fleet Feet not too far from me, I will check that out.
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October goal: Not chicken out and Register for Zumbro. Start training for Zumbro and figure out real mileage
Nominal Mileage goal: 100 miles???
11/1- REST
11/2- 3.1+ 20 minutes shoveling
11/3- REST
11/4- 7.8
11/5- 4
11/6- REST
11/7- 5.8
11/8- 4.1
11/9- REST
11/10- 4.1
11/11- 6.6
11/12- 6.3
11/13 REST
11/14- 3.3
11/15- 4.2
11/16- REST
11/17- 4.4
Total: 53.7
Today's notes- I hit up the ridge again this morning for a quick hour run as I was assigned. Run felt good but, I got back to the truck with 5 minutes to spare! I ended up adding a loop to another icy parking lot to get some "technical" running to finish out the run. Run ended up being 4.47 miles in 1:00:03, for an average pace of 13:26.
All 3 of this week's hour runs ended up with paces around a minute per mile faster than last week. I'm really not sure why. Conditions are about the same, and I don't think it has to do with route familiarity, as this route wasn't exactly new to me last week. Not sure if it's a fluke, or I actually am getting faster..... Oh well, it's a good feeling to know that my weekly mileage is going up, even when my assigned time is staying the same.
Have a Runderful day everyone!
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
4/13- Zumbro Endurance Race 100 Mile
5/19- Superior Trail 25k (Lottery)
7/8- Afton 50k???
9/8- Superior Trail 50 mile (Lottery)
10/xx Wild Duluth 50k? 100k?
http://teachertrailrunner.blogspot.com/1 -
PastorVincent wrote: »No run today... think I got some bad food. Bah. Maybe tomorrow GI will settle down.
Put the hot dogs down my friend.
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