December 2017 Running Challenge

My run today started out as maybe intervals maybe a tempo depending on how it felt... Had technology fails with a new interval app so just decided to run a tempo run but ended up turning it into intervals (by feel, HR recovery and not time) after all. Managed to get a couple down well below a 9 min pace and one even under 8 for a bit, but I could not sustain it for long. At least I know it is possible though! Followed it up with ... a good training session. Looking at going heavier - I just need to work on my grip. My hands are so stiff lately. Seeing the sports chiro tomorrow for a laser treatment on my hammie so no running. Looks like I will make my goal and maybe even a little extra!

Date........Miles.......Total
12/01......5.24........5.24 - Sleeping, running and wine tasting!
12/02......2.60........7.84 - Dog park
12/03......6.00......13.84 - more sleeping, running and wine tasting!
12/04......0.00......13.84 - Driving + Agility
12/05......4.37......18.21 - Birthday Intervals + Strength Training
12/06......0.00......18.21
12/07......0.00......18.21 - + Strength Training
12/08......5.41......23.62
12/09......4.45......28.07
12/10......0.00......28.07
12/11......5.34......33.41 + Agility class
12/12......3.13......36.54 - + Strength Training
12/13......0.00......36.54 - Sick
12/14......4.00......40.54 - Still sick but ran anyway and then Strength Training
12/15......0.00......40.54 - Drive to San DIego
12/16....13.10......53.64 - Holiday HM #5!
12/17......0.00......53.64 - Much needed rest
12/18......3.09......56.73 - Short recovery run + Agility class
12/19......5.04......61.77 - + Strength Training
12/20......2.62......64.39 - active rest day, had to get out in the cooler weather
12/21......4.27......68.66 - + Strength Training
12/22......0.00......68.66
12/23......8.24......76.90
12/24......0.00......76.90
12/25......5.83......82.73 - Christmas run!
12/26......4.58......87.31



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

December goal: Keep kicking at Zumbro training
Nominal mileage goal: Let's say 120?? I really don't know. Going for like 70% trail

12/1- 7.2
12/2- 8.2
12/3- 9.5
12/4- 5.8
12/5- REST
12/6- 6.5
12/7- REST
12/8- 8.4ish
12/9- 9.1
12/10- 6.6
12/11- REST
12/12- 4.1
12/13- 6.6
12/14- 4.9
12/15- SW-LJ Rest day
12/16- 6- ugh, so slow
12/17- 8.1
12/18- REST
12/19- 7
12/20-6.7
12/21- REST
12/22-7.2
12/23- 10
12/24- 8.3
12/25- REST
12/26- 6.6
12/27- 6.7

Total: 143.7

Today's notes: Fely kind of like a wimp whe yesterday's run ended up being in warmer weather than I was expecting. Today made up for that. Air temp was -27.5F (-33c) this morning so, just about perfect for some brisk running. Assignment was 1 hour easy run. ended up running for 1:00:09 and got in just over 6.7 miles. Run felt good, though I am disappointed that I didn't have my phone. Pretty sure I had some epic eyelashes, but they al melted by the time I got to my camera.

Have a Runderful day everyone!

2018 races
3/28- END-SURE 50k
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?

@WandaVaughn I agree you need to come back from being ill doing whatever you feel capable of. I bet after the first run you’ll be amazed how good you feel.
@JessicaMcB I think those eyelashes might be a new fashion statement!
@Stoshew71 is out of town so the January challenge will probably be the end of the week.
@PastorVincent those are some awesome stats
@ddmom0811 I bet it’s awesome to have your girl there with you! Super job on the streak.
@shanaber what is a laser treatment on the hamstring? I don’t think I’ve heard of that. Super interval times.
@cburke8909 0 is definitely cold outside – super job on your mileage this month.
@greenolivetree glad the knee is better. Skip has a friend who is new to running, the other day she had on my tights, headband and vest when they went out to run. Her mom said it was easy to buy her stuff for Christmas this year so I got back my old Garmin, my tights, headband and my vest.

I know you all will be jealous of our Alabama snow.

This morning did my strength activities followed by a run with my husband and son on the Walkway Over the Hudson in Poughkeepsie, NY. Beautiful cold morning (though not as cold as with some of you!). Phone died in the cold before I could get the family selfie at the end.




Goals this month: 90 miles, maintain weight, PT and yoga, add one day of weights per week, register for spring marathon or ultra

Day/Distance/Comments

Dec 1 Walk outside for about 30 min (rest before race)
Dec 2 Jackson 50/50 10 mile “Fun Run” 4th female finisher in this crazy steep trail race (10.2 mi total)
Dec 3 3.4 mi slow recovery run, PT
Dec 4 Water walking + PT
Dec 5 3.3 mi
Dec 6 Rest day (unintentional!)
Dec 7 3.1 mi + PT
Dec 8 Water walking
Dec 9 5.5 mi + yoga + some PT
Dec 10 12 mi + Gymnastic Bodies stretching routine + PT
Dec 11 Water walking + PT
Dec 12 5.1 mi + PT
Dec 13 3.1 mi + PT
Dec 14 4.8 mi + PT
Dec 15 Walked outside
Dec 16 4.5 mi (5K race + warm up)
Dec 17 Ran 14 mi
Dec 18 Water walking + PT
Dec 19 3.2 mi + PT + body weight
Dec 20 3.2 mi + PT + body weight
Dec 21 6.0 mi
Dec 22 Water walking, little bit of swimming, PT stretch and strength, and Day 1 2 week strength program
Dec 23 Ran 7 mi + yoga + foam rolling + strength program
Dec 24 Ran 11 mi + strength + PT + foam rolling
Dec 25 Walked 30 min outside + PT + foam rolling
Dec 26 Ran 4 mi + strength + PT+ foam rolling
Dec 27 Ran 4 mi + strength + PT+ foam rolling

Goal: 90 mi
Stretch goal: 110 mi
Done: 107.4 mi
To go: 2.6 mi

Upcoming races:
Winter Night Trail Half Marathon Jan 20

Spring Plan:
Spring Fling 10K Feb 3
Bound the Mound Half Marathon Feb 24
OP 50/50 50K Mar 24
DINO Eagle Creek 15K Apr 7
April 28 Glacial Esker 20 mi Apr 28
DINO Muscatuck 15K May 5
DWD Gnawbone Marathon May 19
DINO Brown County 15K Jun 2
8 h @ Brown County Jun 16-17
DINO Griffin Park 15K Jun 23
DINO Potato Creek 7K July 14
Longmont Half Marathon July 21
Beas Knees Citizen Run 5-6 mi July 28
Eagle Creek Trail Marathon Aug 4
Half Moon Half Aug 18
Tour de LaPorte Aug 24
ITR 50/100 50 mi Oct 13
Tecumseh Trail Half Marathon Oct 27
Angry Turkey XC 5K Nov 17
HRH YMCA Gobble Gallop 5K Nov 22
Jackson 50/50 50 K Dec 1
Dirty Santa XC 5K Dec TBA

12/1 9.75mi
12/2 4mi
12/3 rest
12/4 4mi
12/5 6mi
12/6 5.64mi
12/7 10mi
12/8 4mi
12/9 4.3mi
12/10 rest
12/11 5.5mi
12/12 4mi
12/13 9.25mi
12/14 3.31mi
12/15 10mi
12/16 5mi
12/17 rest
12/18 5.5mi
12/19 4mi
12/20 8mi
12/21 4mi
12/22 10mi
12/23 5mi
12/24 rest
12/25 4mi
12/26 5.54mi
12/27 5mi

We packed away all our Christmas decorations and cleaned the house. My kids helped and good thing, because I almost fell down the attic stairs trying to lug a big container through the opening in the ceiling. Thankfully my daughter helped break my fall! We are both ok!

I held off running hoping it would warm up, but it didn’t. It was cold today! I wore my Christmas present- a headband to keep the forehead and ears warm. Easily the best Christmas present this year I also picked up a tech jacket for $4 from Lidl yesterday. Lidl is becoming one of my favorite places to shop!!

I swear the cold weather makes me unnaturally fast! Managed a 8:40 pace for 5 miles.