November 2017 Running Challenge

Sorry I've been out of touch. Skip's cross country banquet was last night and it means insanity for me for a few days. I was up at 6:00 cooking yesterday, then I ran over to her Honor's award ceremony then back home to cook. This morning my feet were talking to me, they were still throbbing from being on them for 2 days.

@bjderhak I can tell you the golfers here HATE the XC team being on their golf course, even on the cart path. The only reason we do it now is because they lost the town council vote and course was turned into a multi purpose running, biking place instead of a golf course. Skip and I have run into the same issue when we would run at my mother's (she used to live on a golf course), we were told to get off. I agree on the GPS you might be seeing as golfers with their watches.
@Teresa502 great picture of you and your friend
@7lenny7 come on over to my neighborhood you can do some coyote hunting. Ha ha hello skunk!
@WandaVaughn I just looked up 4 mile post road, I guess it depends on where you are, it’s right near Fleet Feet. Ha ha sounds like you drive all over.
@JessicaMcB how can you resist a race called the Frozen *kitten* Fify!
@girlinahat I’d prefer the skunk and moose to that little fellow. We had one outside of apartment years ago and I let it there because I felt bad it was his home, but it gave me the willies every time I went in or out.

1/11-3.5
2/11-8.7
3/11-rest
4/11-rest
5/11-5.2
6/11-5.8
7/11-4.5
8/11-1.5 (hills workshop)
9/11-rest
10/11-7.7
11/11-3.5 (park run)
12/11- strength training - Insanity Asylum power legs
13/11-5.2
14/11-Strenght training Insanity Asylum Vertical Plyo & 4.1
15/11-10.2
16/11-REST
17/11-6.0

Total - 65/130 Miles

11/1- 25 minutes strength training (legs)+ 3.7 miles treadmill intervals
11/2-5.3 miles
11/3-5.1 miles
11/4-10 miles +2.8 miles pub crawl
11/5-rest day (dog walking, but that was it)
11/6- 5 miles + 1.5 miles with Stella
11/7-4.4 miles + 1.1 miles with Stella
11/8-4.9 miles + stretching
11/9-30 minutes strength training
11/10-45 min yoga
11/11-3.2 mile shake out run
11/12-13.1 mile Honor Run HM
11/13-rest day
11/14-rest day
11/15-60 minutes Body pump class
11/16-25 minute strength+1.6 miles with Stella

61.9/120

Does anyone do runner specific plyometric exercises? My plyobility(?) is terrible. Is that even a word? Not sure. Whatever. I can't jump for *kitten*. Last night my trainer had me doing box jumps and it was downright embarrassing. I could not even land solidly on a 12 inch step. I am pretty strong and I have good balance, but when it comes to power, forget it. My legs are perfectly rigid as can be. I think this comes from running and tight hips, hamstrings, etc. I am trying to put more focus on changing this by doing more plyo exercises (I tend to stay away from them because I suck at them). I found a few that are recommended for runners via google search, but I was wondering if anyone had anything specific that they have found to be effective in increasing power in the legs? If so, has it helped your running? Does anyone else share this same problem?


Note: I am going to post this on the LDR group to hit a different audience, so sorry for the double post for those thta follow both threads.

@MNLittleFinn yikes haha! I've had close calls with more than a few black bears. Only one with a Grizz (who thank Jesus didn't realize I was there). Moose, caribou, deer, coyotes are common sights and part of the territory running in this area of the province. Thankfully I have never had any run ins with cougars out this way (because I'd probably be dead where they stalk you) but there are two that we know of that live in Wilmore .

@7lenny7 I actually see a lot of skunks when I am running back into town from trail in the early hours- they make me nervous because they run around crazy lol

@girlinahat cute little bat

My bad @Dazzler21 sorry man! You're going to have a lot of fun with that one I think!

I registered for my 1st triathlon today. Eeekkk!!! I should have got up and ran this morning because the wind has kicked and will be killer later.
Glute/hamstring is coming along well, but today I am feeling it. Yesterday was PT and strength training.

Wildlife: We don't have a whole lot of it besides billions of bunnies out here in the 'burbs. But we do have bats. Little Mexican free-tailed bats. They are little and I think birds, but bats fly crazy. I actually really like bats so I don't mind. I think someone saw a coyote once, but I have never encountered one when out in the early morning. I would love to come across a moose!!!

@seanevan10 Ohhhh! Congratulations on the first tri registration!! Is it local? When is it? Is it a sprint? I wanna do it! Haha!

girlinahat wrote: »

@lporter229 I think we have established that you aren’t a real torture victim until your box jumps involve burpees.

In fact, I registered the words - burpee box jump OVER the other day, and started hyperventilating.

@girlinahat you keep reminding me of my first crossfit experience... the WOD was "7minutes of burpees". Was a small class, the ones who had been there long enough to be able to check ahead of time what was on order didn't show up... I was crazy enough to ever go back... they weren't sure about my mental health....

Current trainer swears no burpees... but he also said that about push-ups and planks, which have happened... so I'm not convinced.

11/1 - cross training (hubby calls that particular DVD 'Stepford Aerobics')
11/2 - 3.9km
11/3 - rest
11/4 - 3.9km
11/5 - rest
11/6 - crosstraining
11/7 - 6.9km
11/8 - rest
11/9 - 5.7km
11/10 - rest
11/11 - 8.7km
11/12 - rest
11/13 - rest
11/14 - 6.6 km
11/15 - rest
11/16 - lazy
11/17 - 5.4km made it up

41.1/70km

Thanks for will the balaclava suggestions. I'll be getting a $25 gift card to Local Running Store from work probably next week so it will go towards one!

I really wasn't feeling running last night and talked myself out of it so tonight I just sucked it up and went--and of course felt great once I got going. Shorter than I'd planned but it's supposed to be nicer this weekend so I'll do a bit extra.

I'm on track to meet my distance goals this month, I think. Plus maybe a bit extra.

Upcoming Races:
9/24 Heartbeat Run 10K 1:24:44 (11.1km)
1/1/18 Resolution Run 5K
4/8/18 Jasper Half Marathon
8/18/18 Edmonton Marathon 10K

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
11/09 - 10.5 easy miles @ 8:59 pace
11/10 - 7 Slack off miles @ 9:38 pace
11/11 - Laser Tag, Mini Golf, and etc - aka "Cross training"
11/12 - 12 miles @ 9:41
11/13 - 11 miles @ 9:48
11/14 - 10 miles @ 9:50
11/15 - Strenght + 7 miles
11/16 - Sick day
11/17 - 10 miles @ 9:06

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)

So I was supposed to do my strength training and then go do like 6 miles, but it was my last day at work for over a week and wanted to sneak out early so I just went for a run instead. Was not really paying much attention to distance or time or pace just went.

Did not even look at the stats of the run until hours later. Figured it would be like 10:xx or something. Well, shiver me timbers! 9:06 for 10 miles and I was doing fine. I could have kept that pace for much longer, but I was out of time. I think I am definitely ready to try a 15 mile @ 9 min pace... if I can just get weather and schedule to align.

Worried that I will lose ground when the real winter hits here in Jan. Need as much ground as I can get so I have more to lose I guess.

PastorVincent wrote: »

oh, and my new hood came...

https://instagram.com/p/Bbnx5xaHbpt/embed/

For some reason, I was reminded of Karl Ruprecht Kroenen.

Good luck everyone running this weekend. We are supposed to get 15-25cm of snow in the next 24hrs so by Monday I'll actually have an idea of whether I want to try running in the snow.

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
11/18- 7.3

Total: 61.0

Today's notes- Speed Work Saturday! Even though it's only like the third Saturday of speedwork, I'm really digging the whole starting my weekend with speed work thing. Today's assignment was 10x400 intervals @ 6:40 pace (1:40 per interval) with 2 minute recovery. Now, 6:40 is my mile PR pace, so I was thinking that this was going to be a tougher workout. Turns out that I felt pretty darn good during the whole thing. The 2 minute recovery meant that I was really ready for the next interval. I can't say for certain, but I'm pretty sure that I had another 2-4 intervals left in my legs after this workout.

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/

@PastorVincent that new hood makes you look like Kylo Ten, do you carry your light saber while running?

Just noticed this morning... I've always had kind of ugly toes. But since I've started running they've got all kinds of weird calluses now and so now I've got REALLY ugly toes...

On the plus side, I'm getting my hair done again Tuesday. Trying to decide between red again or purple this time.