October 2018 Monthly Running Challenge
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October Goal: 100 miles
10/1: planned rest day
10/2: 4.5 miles
10/3: 9 miles
10/4: 5.5 miles
10/5: 7 miles
10/6: cross train ditched for rest
10/7: 3 miles
10/8: planned rest
10/9: rest until cleared by NP
10/10: 10 miles
10/11: 7 miles
10/12: 5 miles
10/13: 4.5 miles
10/14: impromptu rest (was scheduled tomorrow)
10/15: 4.5 miles (yesterday's)
10/16: 8 miles
10/17: leg day with the hubs instead of a run (couple's time)
10/18: 6 miles
10/19: 5 miles
10/20: 2.5 miles (was supposed to be 5, but severely underdressed for the wind)
10/21: impromptu rest (no sleep-went to pumpkin patch)
Total: 81.5 miles
UPCOMING RACES
November - 5 mile Bare Bones Turkey Trot (22nd)
December -
COMPLETED RACES
January - Frosty 5k
February - Run for the Chocolate 5k
March - Penguin in the Park 5k
April - Lake Sara Dam 5k
May - Run Through the Jungle 5k
June - French Fried 5k
July - Firecracker 5k
August - Happy Birthday to Me virtual 10k
September 7th - 5k Glow Run
October - Illinois Homecoming 5k4 -
the whole car thing has had to take precedence. and training lyle. definitely not meeting the goal this month.8
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It was far too pretty a day to invest it as a rest day, so used it as a 7k recovery run instead. That gives me 110.5k toward my 120k goal for October.
Based on the progress I've been making, think I'll cut back to one rest day per week (Tuesday). That way I can alternate harder training runs with easier training runs the other six days.
Thanks to all here for helping me continue to improve.6 -
midwesterner85 wrote: »@midwesterner85 OMG! You likely drove right past us (US 35?). If I'd have known, would have waved!
@Elise4270 Yes, took I-35 from TX up to Topeka, KS. I had taken I-35 south the same way. When I stopped for a run on the way down (Thurs.), it was at Lake Hefner in OKC. Are you near there?
Yes. We're in Ardmore. You passed right through, exits 30-32. There's nothing great in Ardmore haha!
Hefner is 2 hours north of us. At one time, we were doing some of their races at Stars and Stripes park., Won my first AG there except dh registered me as "male". There are some decent eats in OKC too.
When I was heading south on Thurs., there was just no time. On the way home, you were probably sleeping as it would have been around 1-2am. But I do recall seeing Ardmore on a sign or 2.3 -
10/1 13.38 miles
10/2 18.57 miles
10/3 13.38 miles
10/4 26.9 miles
10/5 13.2 miles, Bike 57:05
10/6 21.26 miles, Accident/fell at mile 7
10/7 13.6 miles, 160 days on the run, Bike 4:20:09
10/8 16.22 miles
10/9 21.09 miles
10/10 14.26 miles
10/11 14.43 miles, Bike 1:27:34. Weather change, I do not like cold weather.
10/12 14.62 miles, 165 days on the run
10/13 27.43 miles
10/14 13.35 miles
10/15 13.32 miles
10/16 13.56 miles
10/17 13.58 miles, 170 days on the run
10/18 19.7 miles
10/19 13.71 miles
10/20 21.45 miles
10/21 13.13 miles
10/22 13.53 miles, 175 days on the run
363.67 miles so far for October11 -
@AlphaHowls - great work!!!!!1
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October goal: 95 miles
10/2: 5.5 miles
10/3: 5 miles
10/4: 5 miles
10/6: 3.1miles Old Rip 5K - PR and 2nd place AG
10/8: 5.2 miles
10/10: 5 miles
10/11: 5.2 miles
10/14: 9 miles
10/15: 3.5 miles
10/17: 5 miles
10/18: 4.1 miles
10/21: 11 miles
66.3/95 miles completed
I never did update my run yesterday. I was having issues getting on the internet on my computer and I just didn't want to do it from my phone. But I had a great 11 mile run yesterday. It was perfect running weather. It started out a bit chilly, and warmed up but never got too hot. The sun was finally shining and the sky was a beautiful blue. I saw a ton of monarch butterflies on their way to Mexico. It was an awesome run! I'm hoping to have some good weather this week. It is supposed to rain on Wednesday, but I can deal with one rainy day. I'm not running today. My feet are pretty tired from the 11 miles yesterday so I'm just planning to take the dogs to the park later today. It should be nice in the morning so I will try to get a good run in then and if it is rainy and cold on Wednesday I will just move that run to Friday. I'm thinking about switching my runs back to the afternoon as it gets colder, but I will try to run some in the mornings at least until after my November 5k. It could be cold that morning and I feel like I should practice running in cold weather some. It should be ~50F in the morning which will be pretty nice actually.
@RunRachelleRun I'm so glad your pathology report came back with good news!
@MobyCarp Conrats on the the wins this weekend!
@tramboman Congrats on your AG win and PR!
@mbaker566 I'm so sorry about all of your car problems. Just glad that you are ok.
@eleanorhawkins I don't really stretch before a run. I used to walk about 5 minutes to warm up, but I've gotten kind of bad about doing that. I do try to stretch after though and do yoga after most of my runs.
2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
10/6/18: Old Rip 5K Run - PR 29:43.5, 2nd place AG
11/10/18: Wags & Whiskers 5K9 -
@Scott6255 @polskagirl01 @Tramboman @MobyCarp - Great job on the racing, guys!
@MegaMooseEsq nice score on the Smartwool tights! I have a pair and they are my go-to for the coldest winter runs.
@PastorVincent I think my optimal running temperature is anywhere from 30F to 40F, depending on the wind and precipitation.
It looks like @katharmonic has her race hydration figured out!2 -
eleanorhawkins wrote: »Well done to everyone who raced this weekend, as someone else commented, what amazing things this group get up to!
Which is why I'm going to ask this here...... how many of you do stretching and/or specific warm up BEFORE a run? I have been investigating new yoga/stretching sort of thing as I have very little flexibility as it is and am suffering from very tight legs since starting to increase my mileage, and have come across quite a few pre-run warm-up stretching videos/recommendations. All I've been doing before running is walking briskly for about 6 minutes to the place I like to start my runs. Am I doing it wrong? Should I be doing more in the way of warming up? Guess the obvious is to give it a go and see if it makes a difference, but I'm curious to see how many people here do it or think it's worth doing!
@eleanorhawkins I'm probably 3 weeks ahead of you as far as training goes, and in my experience the soreness and tightness eases. I know I went thorough a couple of weeks of constantly tight and aching legs but the last couple of weeks they have been much better. Couple be new shoes but I think it's more my legs getting used to it.
I do have a sort of specific warm up. I walk for about 4-5 minutes to my "start spot". During the walk I do fast high knees and butt kickers. I then do 10 steps each of toe walking, heel walking, toes out and then toes in. I do that 3-4 times. Then when I get to my spot I do 10 leg swings each side. I may do a little more if I'm feeling really tight. Then into it.
I did a bit of reading and there are about 100,000 different "best warm up for a run" videos and articles. I do this and it seems to work for me.
I think the biggest difference is I've changed when I stretch after a run. I used to cool down by walking home - 5 mins. Then stretching once I got home. But I think im leaving it too late. So now I do about 1-2 min walk after the run, then stretch against a fence, calves and posterior tibial ligament. I do LONG holds, 30+ seconds each position. If I feel the need, I'll throw in hamstrings too. Then walk home and do any other stretches I feel I need.3 -
Omg my phone auto corrects fun to run...9
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eleanorhawkins wrote: »Well done to everyone who raced this weekend, as someone else commented, what amazing things this group get up to!
Which is why I'm going to ask this here...... how many of you do stretching and/or specific warm up BEFORE a run? I have been investigating new yoga/stretching sort of thing as I have very little flexibility as it is and am suffering from very tight legs since starting to increase my mileage, and have come across quite a few pre-run warm-up stretching videos/recommendations. All I've been doing before running is walking briskly for about 6 minutes to the place I like to start my runs. Am I doing it wrong? Should I be doing more in the way of warming up? Guess the obvious is to give it a go and see if it makes a difference, but I'm curious to see how many people here do it or think it's worth doing!
Static stretching is supposedly bad before running according to the latest research and actually lowers speed, power, etc. The new thing is dynamic stretching.
I do a series of butt kicks, high knees, side to side swings, and rocker squats to loosen up my legs. Then about half a mile walking before running. The rocker squats I started doing because someone said they were good for preventing shin splints, and at least for me I was getting shin splints before I started doing them, then they stopped immediately afterwards. So something to try if that's a problem for you.
I usually run and lift on alternate days and butt kicks to stretch out my quads are really necessary for me, my quads like to settle in and get tight after legs day.
I also do about ten minutes of yoga and bodyweight exercise every morning first thing, which has nothing to do with running but is where I mainly get my static stretching in.3 -
Just back from a short run 6.5k. So in a few months I've gone from eep 6.5k to having that as basically a stretch the legs distance...
@ContraryMaryMary you got this! You are going to be awesome. Cant wait to hear your race report. You know i lived in Auckland for several years over 10 years ago and I never went on a ferry! That would have me so pissed off, being late.3 -
eleanorhawkins wrote: »Well done to everyone who raced this weekend, as someone else commented, what amazing things this group get up to!
Which is why I'm going to ask this here...... how many of you do stretching and/or specific warm up BEFORE a run? I have been investigating new yoga/stretching sort of thing as I have very little flexibility as it is and am suffering from very tight legs since starting to increase my mileage, and have come across quite a few pre-run warm-up stretching videos/recommendations. All I've been doing before running is walking briskly for about 6 minutes to the place I like to start my runs. Am I doing it wrong? Should I be doing more in the way of warming up? Guess the obvious is to give it a go and see if it makes a difference, but I'm curious to see how many people here do it or think it's worth doing!
Static stretching (as in, positions that you hold for a while) is for after the run, when my muscles are still warm. I may do a few dynamic stretch/drill type things before a race, or I may not. I will typically do a pre-race warmup run, and I may do some walking before that to get the blood flowing. I also do a warmup run before a speed workout. I don't do one before an ordinary easy run, and I let the first two miles of a marathon serve as the warmup for that race.
The warmup run is done at an easy pace, or as easy as I can manage while worked up for a race. The shorter the race, the longer the warmup; for a half marathon or a 15 K, I like a 2 mile out and back on the last mile of the course. For a 5K, I like doing a course preview as the warmup. I've noticed that for cross country, *everyone* wants to do a course preview for the warmup. But I like to have walked a bit even before an easy run. It's just less comfortable to start totally cold.
I don't really miss it when I fail to do drills before a race; but if I don't stretch after a run, my body will tell me about it the next day.4 -
eleanorhawkins wrote: »Well done to everyone who raced this weekend, as someone else commented, what amazing things this group get up to!
Which is why I'm going to ask this here...... how many of you do stretching and/or specific warm up BEFORE a run? I have been investigating new yoga/stretching sort of thing as I have very little flexibility as it is and am suffering from very tight legs since starting to increase my mileage, and have come across quite a few pre-run warm-up stretching videos/recommendations. All I've been doing before running is walking briskly for about 6 minutes to the place I like to start my runs. Am I doing it wrong? Should I be doing more in the way of warming up? Guess the obvious is to give it a go and see if it makes a difference, but I'm curious to see how many people here do it or think it's worth doing!
Static stretching (as in, positions that you hold for a while) is for after the run, when my muscles are still warm. I may do a few dynamic stretch/drill type things before a race, or I may not. I will typically do a pre-race warmup run, and I may do some walking before that to get the blood flowing. I also do a warmup run before a speed workout. I don't do one before an ordinary easy run, and I let the first two miles of a marathon serve as the warmup for that race.
The warmup run is done at an easy pace, or as easy as I can manage while worked up for a race. The shorter the race, the longer the warmup; for a half marathon or a 15 K, I like a 2 mile out and back on the last mile of the course. For a 5K, I like doing a course preview as the warmup. I've noticed that for cross country, *everyone* wants to do a course preview for the warmup. But I like to have walked a bit even before an easy run. It's just less comfortable to start totally cold.
I don't really miss it when I fail to do drills before a race; but if I don't stretch after a run, my body will tell me about it the next day.
Yeah, I am in Moby's camp. Running, with one exception, is how I loosen up to run.0 -
Loopet Loppet 12 Hour Trail Race Report
Short version - I finished with 42 miles (and over 88,000 steps)! Eight 5 mile loops and two 1 mile loops, and finished just 90 seconds before the end of the 12 hours. There was some pain and lots of food involved. I finished 8th out of 59 racers. The first place runner logged 61 miles.
Very long verion:
The Loopet Loppet is a 12 hour trail race in Theodore Wirth Park, a 740 acre urban park in Minneapolis. The race consists of a running 5 mile loops. After 10 hours there a 1 mile loop opens up. The goal is to run as far as possible in 12 hours. Only full loops count. Their were solo runners and relay teams of up to 4 runners each. This was my first timed race. I love the idea of a timed race, but I wasn't sure how I'd like running the same loop over and over. My first goal was to get a new distance PR (35 miles) and my second goal was to hit 40 miles. My stretch (very stretch) goal was 50 miles, but considering where my training was at, I didn't think that was really feasible. Or smart.
The race started at 7 am. I woke up at 4:30, had a couple of cups of coffee to drink with my whole wheat toast with peanut butter. It's become my traditional race day breakfast. I got everything ready the night before, even showering, so it was a fairly stress free morning. Wake up, dress, drink coffee, eat, hit the bathroom, load up, and go. Kody, my 4-legged running partner, was pretty excited thinking we were off on another grand running adventure, but I had to disappoint him and leave him behind. I always hate that.
I arrived at 6:15 am and was one of the first people there. A quick check-in to get my bib and race buff (in lieu of a shirt. great buff!), then back to my truck to finish race prep...put on my HR strap and Garmin, lube up my toes and other areas, and make final clothing selections. The weather was tricky. The temp wasn't an issue, varying from 35F to 42F...a nice narrow band...but the wind speed (MPH) was forecast to be in the mid 20's, gusting to 35 before dying down late in the afternoon. Between the wind and my plan to walk about half of the day, I decided to wear lightweight tights, mid-weight gloves, a buff, a thin long sleeve shirt, a thing fleece jacket, and a thin windbreaker. I also had my new Salomon Advance Skin 3 Belt, which nicely fills the void between my SPIBelt and my UD hydration vest.
The 7 am to 7 pm race time meant we started and finished in the dark. I thought about taking my headlamp, but decided to go with a very small single AAA flashlight. I used it for all of one mile and never bothered with a light at the end.
The loops were mostly on mountain bike trails. They're open to hiking and running, but designed for mountain biking. As such, it was wider single track and had many rollers, jumps, switchbacks, and other biking features, with many parallel trail sections so you could see runners up and down the hill, either ahead of you or behind you. The trails were in great shape with no mud or standing water. There was about a mile of the loop on paved trail to get from one area to the other. Not my favorite, but I can't say I hated it.
I fell into a great rhythm on my first loop and though I did power hike the first half mile, I ran a very easy pace on the rest of the loop. It became quite apparent that over dressed and was getting drenched in sweat.
Back at the start, I knew I had to change. The only thing I kept on were my socks, shoes and underwear. I went to my drop bag (a large, clear plastic tote) and grabbed shorts, a short sleeve shirt, arm sleeves, and my light-weight gloves. I would wear this the rest of the day. I used to think arm sleeves were silly, but I was given a pair and I'm a convert now. They're great for temperature regulation by rolling them up or down or taking them off completely.
All changed, pottied, fed and watered at the aid station, I got back on the trail. That first stop took 20 minutes! Oh well. I tried to minimize my aid station time from then on out to 5 minutes, but with some stops requiring bathroom breaks and relubing, some AS stops took 15 minutes or more.
Here's the loop summary. They time the loops after you come in, so any time hanging around the aid station, changing, or whatever is added to the next loop. There was one Strava segment on the course. I figure my segment pace is representative of my running pace, so I've included that as my pace for the loop.
LOOP - TIME (Hr:Min) - PACE (Min:Sec)
1 - 1:04 - 10:59
2 - 1:24 - 11:02
3 - 1:09 - 11:37
4 - 1:24 - 12:26
5 - 1:25 - 12:19
6 - 1:19 - 13:07
7 - 1:36 - 15:30
8 - 1:47 - 18:37
During the Loop 1 I had some pain starting out in my right calf. On Loop 2 that subsided but then I had pain in my right ball of my foot, leftover from my HM the previous weekend. On Loop 3 my right hip started hurting and this alarmed me. I had never felt pain in my right hip before from running. For Loop 4 I slowed it down and did more walking, knowing I had already been doing much more running than I had planned, and was hoping the hip would sort itself out, which it did. For Loop 5 I felt like I had a second wind and ran more than the previous loop, but halfway through, I decided to back off so I had something left for the final big loop, when my son would be there to pace me. I was on Loop 5 at the 6 hour mark, having gone 24 miles. I felt like a new distance PR was assured and 40 miles was a good possibility.
On Loop 6 I felt like I had a good mix of run/walk that I could sustain to the end, but half way through, I started getting some pain on the TOP of my right foot! Again, this was pain I hadn't felt before from running. As near as I can tell, it was muscle or tendon pain from the dorsiflexion of my foot (bending my ankle as I raised my foot on each step). Soon after that I started feeling some pain in the joint of my left knee. I was now 28 miles or so into this run and I came to the realization that I had out run my current level of training. After all, I hadn't gone on a run longer than 15 miles, and only had one week greater than 30 miles since May. To push the running further would be to invite a blowup. I went into power hiking mode.
On Loop 7 I started feeling the burn in my quads. Going uphill was fine, but going downhill was painful. The final quarter mile of the loop is relatively flat, and you have to look good, right? So I start into a slow run when POP! I felt a sharp pain in the top of my right foot. Oh hell! So now I'm thinking this isn't just a muscle or tendon strain, this is a stress fracture! *kitten*! I kept up the slow jog in anyway, logged my loop, and looked for my son. He was over at the aid station, helping himself, LOL!
A big hug, a refeed for me, a bathroom break and we were off. I told him about all my aches and pains and told him I was only going to power hike from there on out. He was disappointed and relieved at the same time (he's not a runner but I figured there wouldn't be much running this late in the race). I've always felt that I was one who wouldn't need or want a pacer, but I have to say, having my son join for my last loop was HUGE boost to my attitude. We had a great time talking about our past adventures and misadventures. All the talking took my mind off my pain, but it also took my mind off my pace and we slowed down even more.
During the last mile or so of Loop 8 I noted our pace and figured we were hiking 18 minute miles. Coming in with 41 minutes to go, We had time for two 1 mile loops. My son asked if he had to stay with me because he wanted to run. Yes, technically a pacer needs to stay with the runner, but I didn't think the race folks would care so I set him free for the final two miles. The first mile took me 22 minutes but that included a final stop at the aid station. The last mile took 18 minutes, finishing with less than a minute and a half left in the race. It was good to be done! My son came over, gave me a high five and a hug.
I finished with 42 miles, officially, and finished 8th out of 59 racers. The first place runner logged 61 miles. The loops must have been a bit longer than stated, because my GPS logged 43.8 miles.
One thing I really liked about this looped format is that I didn't have to carry much. There was a full aid station at the start, and a water/Tailwind aid station at two points on the course. I fueled my run on Tailwind, pancakes, quesadillas, grilled cheese sandwiches, KitKats, Whoppers, and Larabars. There may have been a few cookies in there too. I ate well. Other things I liked about this race and format was having a real bathroom at the start, being able to access my dropbag ever 5 miles (and my truck too, if needed), seeing the same folks over and over and getting to know them, single track trail for most of it
A funny story my son, who abandoned me for the final two 1 mile laps, told me. As he came in from the first of the 1 mile loops, the conversation when like this:
RD: What's your number?
Son: I don't have a number, I'm a pacer
<RD looks around, confused>
RD: Where's your runner?
Son: I decided to run on ahead, he was too slow.
RD: Ok, sounds good, keep up the great pacing job!
My son had a great time and said he wanted to do it again. He even suggested that we do it as a relay team next year, which would be pretty fun. He said he wants to start trail running, but we'll see. At the least, I'd do this race again just to have him pace me. Maybe next year I'll have my younger son pace me for a loop as well.
For race swag we got a really nice buff and a sticker. Anyone getting 27 miles or more got an Ultra Finisher sticker. They also had random door prizes throughout the day and I ended up winning three times, getting three pairs of socks. And the food...I consider that race swag as well, and I ate, and ate, and ate. I tried to get in 300 calories each big loop. Garmin says I burned 5,500 calories.
My recovery is going better than I thought it would. I was able to do yard work yesterday without too much trouble and while using stairs is painful, it's not unbearably so. I do have a lingering concern though, and that's my right foot. I mentioned the pop I felt. Now my second toe, which is normally tight to my third toe, is hanging down on its own like it's not getting tendon support to lift it up. I don't know if something is torn or what. I'll give it a couple of days and then have it looked at if it doesn't improve.The start of the race
The aid station
Racing Fuel!
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10/1 5 miles
10/6 3.2 miles
10/10 3 miles
10/12 3 miles
10/13 10 miles
10/14 3 miles
10/17 3 miles
10/18 5 miles
Total 35.2 /80 miles
Just slightly behind this month. I was able to get two runs in while in Wisconsin. One outside and one on the treadmill. It was 30 degrees and I forgot to pack my running jacket or a warmer long sleeve running top. I think instead of trying to make up the long run I missed (6.2 miles) I will just jump back into my regularly scheduled runs.
I'll head out later today. I got my stuff for my virtual 5k and need to do 3 miles today so I'm going to combine them. I had wanted to do the real version of the 5k but it sold out fast! So I took the virtual option. I wanted the medal and shirt. I'll post photos later.7 -
Whew! My November 3rd half is postponed until December 1st due to flooding.
Watch out Texans.
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I forgot to mention, that was my 4th race in 6 weeks. I've had a 5K, two trail HM's, and this 12 hour race. I'm registered for an 8 hour trail race on November 3rd but that will depend on how my foot heals up. I'm going pheasant hunting the weekend after that and I'd rather DNS the 8 hour than DNS the hunt.
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@7lenny7 wow, just wow. My brain cannot really compute the vastness of that achievement! Well done!
To everyone who has chipped in response to my question, thanks! Think I'll do a little bit of the pre-run moves some of you mention before I leave home. While I am getting to the 'too old to care' point now, the stretch I walk to where I start running is, at that time in the morning, packed with high school students on their way to school. Don't want them pointing at me and laughing their noisy little heads off! I will also try the stretching as soon as I stop running instead of once I get home and see if it makes any difference. The kids are all in school by then.
Now off to google rocker squats!
@Avidkeo I hope I have the same, my legs aren't feeling as bad now as they were a few weeks ago, but as the mileage increases they are getting tighter. I have just under 7 weeks to go.
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