November 2018 Monthly Running Challenge
Replies
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@PastorVincent I hope you spent a good ten minutes or more with your foot under cold running water after that boiling hot fat incident. Sounds nasty.
Glad to hear the turkey was fine though.....my mum once dropped a whole roast beef on the floor at Christmas. Thankfully she was quicker getting to it than the dog.2 -
@Beka3695 It also depends on the type of runner you are: Glider or Gazelle
Gliders barely pick their feet up, have a higher cadence, run with less impact, and run more efficiently (less energy spent going up and down, more energy translated to forward movement). Gazelles tend to run faster with a longer stride, but that means they spend a lot more energy on vertical movement in order to gain air time.
If you're a glider, then increasing your stride may go against the type of runner you are, and increasing your cadence may feel more natural. If you're a gazelle, then increasing your stride behind you may feel easier than increasing cadence.
Basically, try going with what feels more natural first.
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@girlinahat Ha, I'm not colour blind, but I'm not trying to make fashion statements either. Maybe that's why I run so early in the morning...less people to see me. 6
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ContraryMaryMary wrote: »Ok, the family has left, food has been put away and kitchen cleaned.
I am proud of my 5k today. I shaved 0:45 off each mile from the race 2 weeks ago. This makes me happy.
I am really trying to focus on my form and not just finishing. My oldest daughter, who is in the military, suggested that I focus on lengthening my strides and paying close attention to how much time neither foot was on the ground.
The stride thing made perfect sense, but my time off the ground.... that seemed bizarre to me initially, but once I was seeing it in action it made sense, too
The course today was much hillier than the last. The ups was easier to focus on strides. The downs I focused on both. It really felt good to feel the longer strides and floating down the hills.
47 ran/ 50 committed. I’ll hit my Nov goal tomorrow. 100 for December!!
This is fab. Just one word of caution - if you're trying to lengthen your stride, just ensure the extra length comes from pushing off and your feet stretching behind you, rather than stretching your feet forwards as you stride. You want to ensure your feet still land under your hips otherwise you're risking injury (spoken by someone who's been there!).
Thanks for the advice. I have had 2 back surgeries - I don’t need an injury of the hips or anything in that region!!!
@ContraryMaryMary gave you great advice... to expand.
To get faster you can (assuming your form is already pretty good):
1) Increase cadence. That is move your feet faster. Some elite runners are pushing over 220 strides per minute. From what I have seen (limited sample set) most people in this thread are more like 140-170. I doubt most of us will hit the 220, but if you are normally 150, you might be able to grow into 155 or 160 maybe.
2) Increase flight time. So this is how you cover more distance with the same cadence and same physical legs. As @ContraryMaryMary pointed you, you still need to land with your foot under you, but if you can get a little more spring of your launching foot you will cover more distance without changing your landing pattern. Kind of need to make sure you are thinking more FORWARD than UP though. Unless you are a hurdler.
That is really about it. Both will come naturally if you focus on your form, and think faster. Your body knows what to do. Many people actually get faster when they force themselves to RELAX more when they run.
In the end, if you are running right and "pushing" yourself just a little your body will figure out how to speed up of its own. You just "think faster" and your body will do that. Humans are highly designed runners - among the best distance runners in the animal world really. So relax, enjoy, and you will get better if you have the desire, time and are careful. 5 -
@girlinahat Ha, I'm not colour blind, but I'm not trying to make fashion statements either. Maybe that's why I run so early in the morning...less people to see me.
ah!! Maybe that's why I like running in Winter more when it's dark and I can do the whole ninja thing 3 -
girlinahat wrote: »@PastorVincent I hope you spent a good ten minutes or more with your foot under cold running water after that boiling hot fat incident. Sounds nasty.
Glad to hear the turkey was fine though.....my mum once dropped a whole roast beef on the floor at Christmas. Thankfully she was quicker getting to it than the dog.
Was in pure command and control mode during the event. The foot was secondary to flames and taking control of turkey to prevent further escalation. So not sure exactly what played on in what order or for how long.
Whatever I did, seems like I only have 1st degree burns. I think the socks saved more than hurt since they gave me time to react (get hot sock off) verse (hobble to sink to wash off fat). 2 -
392 messages!!! OMG what happened? I feel like I wasn't gone that many days!
So the running streak started on Thanksgiving! I feel so bad for those of you with the awful weather. I have my share of awful weather from about May-October, so I am trying to be thankful for the weather this week.
11/1 - 4 miles
11/2 - rest day
11/3 - 44 miles cycling + transform app - deload week, arms
11/4 - 3 miles + transform app - deload - legs
11/5 - 4 miles + transform app - deload - back
11/6 - 4 miles + transform app.- deload legs
11/7 - Transform App - Chest, arms
11/8 - Transform App - Glutes and legs
11/9 - Transform App - back/arms
11/10 - 44 miles cycling
11/11 - rest day
11/12 - 5 miles + Transform App - arms/abs
11/13 - 5.2 miles + Transform App - Legs/glutes
11/14 - Transform App - Arms/Back/Delts
11/15 - 4 miles + transform App - Legs/glutes
11/16 - 4 miles
11/17 - rest day
11/18 - 55 miles cycling + transform app - arms
11/19 - 4 miles + transform app - legs
11/20 - 4 miles + transform app - arms
11/21 - 1 mile RwRunStreak Day 1 - + 30 miles cycling
11/22 - 4 miles RwRunStreak Day 2 + transform app - arms
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PastorVincent wrote: »RunsOnEspresso wrote: »@PastorVincent
We need more details...
So wife pulled the turkey out of the oven, but the pan tipped into the oven, pouring the juices into the gas burners. They lite up and flames shot out of the oven, so I stepped forward to close the oven door (she still had the big old turkey in hand. As I am addressing the fire, she pulls turkey back (it was blocking door) and spills a bit more of the juices which I step in. I was only wearing socks so they sucked up the hot liquid nicely to hold against my foot.
The turkey was fine (it stayed in the pan the whole time), and my foot will heal. All the fire was contained in the oven, which is a box designed to hold fire, so all was fairly minor. My foot will probably be fine by tomorrow, I got the sock off quickly.
The funny thing was I was in my office not 2 minutes before and I saw my sneakers. I looked right at them and said I should put them on. I just had that urge. But I told myself "stop being so silly." and did not do it.
Ouch! I bet socks could hold heat against you pretty badly, I once spilled a cup of hot tea on my husband's shoulder when he was wearing a sweater and he had a nice old burn by the time he could get the sweater off. Hope you heal quickly, at least she didn't drop the bird.0 -
@dkabambe Nice long run, looks like you're in great shape for your marathon training.
@zeesparrow Congrats on your 5K!
@amirahdaboss Great race, and congrats on your PR!
@MobyCarp Nicely run, and with great restraint and consideration for your hamstring!
@katharmonic Congrats! Aaaand, have you eaten that pie yet?
@Beka3695 Congrats on your 5K, but as @ContraryMaryMary said, be wary about lengthening your stride...most people do this by extending their legs out further in front of them which typically causes them to land with their foot ahead of their body; you need to make sure you extend your legs out behind you.
@rheddmobile Congrats on an awesome race and PR!
@RunsOnEspresso Nicely run!RunsOnEspresso wrote: »@garygse Please update us on those shoes. I am actually very curious about the claims.
Had a rest day yesterday seeing as it was Thanksgiving...no turkey trotting from me. However, this morning's run was the exact same run as I did on Monday, only then I was wearing the Zoom Fly SP and this time it was ten degrees warmer, I was still stuffed with turkey, and I was wearing the VaporFly 4%. So how did they fare?
Well Monday was after a weekend of rest and had an average HR of 173 bpm, an average cadence of 197 spm, and I set a new PR for the 5K (20:49) and 10K (42:14).
Today was after one day of rest and had an average HR of 176 bpm, an average cadence of 190 spm, and I set a new PR for the 5K (20:02) and 10K (40:27).
So I had a slower cadence, but a longer stride (1.31m average vs 1.21m average), and ran faster. It was also just nine hours after feeling comletely stuffed from a full Thanksgiving dinner. The shoes felt great, with plenty of bounce in my step, although I could feel the edge of the carbon fiber plate under the ball of my right foot at times. Maybe I have to try true-to-size for a snugger fit instead the half a size up I have? Dunno, they certainly feel like a really good shoe, and Nike currently has a 60-day return policy, no matter how used the shoes are, so it's an option that's available to try out if I wish.
So, do the shoes work magic, was it a placebo effect, or am I just getting faster? Probably a bit of everything to be honest, but they're definitely going to be my race day shoe from now on. If I was rich enough, I'd run in them every day.Obligatory shoe shot.
PRs all around.
01 - 14.71
02 - 22.16
05 - 15.66
06 - 14.90
07 - 13.09
08 - 13.52
09 - 26.21
12 - 15.68
13 - 16.13
14 - 14.13
15 - 14.36
16 - 20.30
19 - 6.22
20 - 7.93
21 - 5.85
23 - 6.22
Total: 227.07 / 300 miles
Holy moly, twenty minute 5k! Good for you!
I think shaving almost a minute off your 5k PR as a seasoned runner is a fairly good endorsement of the shoes, even if there are some other factors in play. I wish I could run in them but you need solid mechanics, which I ain't got, my knees and feet go all over the place. To me it felt like the narrowness of the contact surface was part of what made the shoe so fast - but also what makes them the exact opposite of a stability shoe - so there would be no practical way to make them more stable for less-naturally gifted runners like me without compromising the speed.
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girlinahat wrote: »yikes @garygse - get some mud on those legs to cover up that horrid clashing!!! You don't happen to be colourblind do you?
nice looking shoes though.
For a sec, I thought it was the elf on the shelf!6 -
@garygse thanks for the shoe report! I look forward to hearing how they do in races. Sounds like they do hold up to the claims.2
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After yesterdays HM distance today was just about getting out there. My primary aim was not about the run, but mainly to bank a few calories as heading out for curry & beers tonight
I set out aiming for a minimum of 7k, and took it very easy. At 3.5k I was more than ready to turn back, but decided to push on to 5k and then to 6k. At that point the path naturally turns back on itself and there's a junction to either head back the way I came or head further out, so I took the path back towards home. The route overall would have been about 12.5k, but about 8k onwards tummy started playing up and soon after 10k I had to call it quits and walk. My garmin recorded 9.9k as I forgot to start it until about 600m into the run, plus after I had stopped I did try to run again for a bit so all in all I ran for about 11.1km but to make it easier for me to track I'll stick with what my garmin says.
5/11: 16k (Easy long run with hills)
6/11: 7k (Difficult - coming down with cold)
11/11: 16.7k (Long run, with last 7km at MP)
14/11: 12.6k (7km easy followed by 5k at MP)
15/11: 7.3k (Easy commute run with backpack)
16/11: 7.2k (10km planned but cut short as tired)
21/11: 3.5k + 3.4k (Run to/from work)
22/11: 21.2k (Long run)
23/11: 9.9k (Recovery pace)
Total: 104.8km (Target: 185km)
Recent Races
07-Oct: Southend 10k Classic [50:07 - PB]
Upcoming Races:
14-Apr-2019: Brighton Marathon
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girlinahat wrote: »yikes @garygse - get some mud on those legs to cover up that horrid clashing!!! You don't happen to be colourblind do you?
nice looking shoes though.
For a sec, I thought it was the elf on the shelf!
@elise4270 - you stole my comment! That was my exact 1st thought - Christmas Elf!3 -
Date :::: Miles :::: Cumulative
11/01/18 :::: 0.0 :::: 0.0
11/02/18 :::: 0.0 :::: 0.0
11/03/18 :::: 0.0 :::: 0.0
11/04/18 :::: 0.0 :::: 0.0
11/05/18 :::: 3.0 :::: 3.0
11/06/18 :::: 3.2 :::: 6.2
11/07/18 :::: 0.0 :::: 6.2
11/08/18 :::: 3.0 :::: 9.2
11/09/18 :::: 3.0 :::: 12.2
11/10/18 :::: 5.5 :::: 17.7
11/11/18 :::: 0.0 :::: 17.7
11/12/18 :::: 1.2 :::: 18.9
11/13/18 :::: 1.4 :::: 20.3
11/14/18 :::: 0.0 :::: 20.3
11/15/18 :::: 4.6 :::: 24.9
11/16/18 :::: 0.0 :::: 24.9
11/17/18 :::: 5.3 :::: 30.2
11/18/18 :::: 4.5 :::: 34.7
11/19/18 :::: 4.5 :::: 39.2
11/20/18 :::: 3.9 :::: 43.2
11/21/18 :::: 4.2 :::: 47.4
11/22/18 :::: 5.1 :::: 52.4
11/23/18 :::: 3.5 :::: 56.0
I signed up for an extra circuit training group today so I would get out of the house and exercise. Because I still have that pumpkin pie. Did some time running on the treadmill to warm up before class, did the workout (lots of abs today) and then got home to a dog desperate to go for a walk. Bundled up and headed out again.
And now I've just had a piece of that pie - not the whole thing yet! It was delicious and I am going to have to either workout all weekend long or get the pie out of the house. The dog will probably be willing to help me out.
Impressive run @garygse! Your training is really paying off. I personally love your color combo. Thanks for reporting on the shoes. I really need to find a new shoe and I should try to take advantage of sales this weekend if I can make myself go in and fight the crowds (I don't know what I want so don't want to order online without trying).
@PastorVincent yikes on the fire and burned foot incident! It sounds like a comedy but I'm sure it was painful and dramatic at the time.
Good job to all who starting/working on a running streak. Even though I am finally back to consistent running and have a little streak started I'm not committing to it because it messes with my head too much. I'll just see how it goes but probably stick with my usual 6 days a week.
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2---2.24 intervals
3---5.24 walk with DD
4---5.49 walk with DD
6---2.29 intervals
11---2.0 tm
15---2.05 tm
18--2.0 tm
22---4.46 walk
22---1.01 run
23---4.89 walk
23---1.01 run
32.7/65 miles
7.1 miles cycling
Upcoming Maybe Races
December 1st Dinosaur Valley Endurance Run. 5 Mile Glen Rose TX
January 5 BIRR Ultra relay. 50k. Hawaii. For @KeepRunningFatboy
March 31, 2019 A2A Undecided distance. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)4 -
15 miles this morning. Not as easy as last week's long run, but got through it. No doubt all that Thanksgiving food weighed me down some. Plus the 18mph wind didn't help. Still too fast... 12 sec/mi faster than the high end of my long run pace. Think I need to stick with oatmeal as my pre-run meal. Today was PB toast and banana, and didn't sit right in my stomach. Lessons learned.
Congrats to all you Turkey Trotters. Great that a lot you got out in the freezing cold. Impressive amount of PRs.11 -
11/1 15.13 miles, 185 days on the run
11/2 17.38 miles
11/3 15.3 miles
11/4 22.17 miles
11/5 16.23 miles
11/6 15.35 miles, 190 days on the run
11/7 16.49 miles, back went out while working with my elephants
11/8 3.42 miles, keeping the streak alive, back spasms
11/9 7.4 miles, back spasms
11/10 7.56 miles, back spasms
11/11 8.5 miles, 195 days on the run, spasms easing up
11/12 7.49 miles, still have back spasms
11/13 7.55 miles
11/14 8.49 miles, ugh, still have back spasms
11/15 10.3 miles, only two spasms during run!
11/16 13.41 miles, 200 days on the run only two spasms during run!
11/17 13.35 miles, no spasms during run, had some while sitting
11/18 14.22 miles, no spasms during run, had some while sitting
11/19 13.44 miles, no spasms during run, just while sitting
11/20 13.54 miles, one twinge, one spasm during run
11/21 14.69 miles, 205 days on the run, no spasms during run
11/22 19.37 miles, World's Largest Turkey Trot 2018 (Virtual)
11/23 26.26 miles, Happy Birthday to me! 48 years!11 -
Happy birthday @AlphaHowls! I really think you are getting younger!5
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Ok...WOW! This November has been quite a month for me! On the 10th, I went 5 miles, a distance I've never thought of going before. Then, a week later, in the falling snow, I make it 6 miles - a distance that was only a number in a training plan, surely not something I'd be able to complete! However, once that barrier was "broken" in my mind, I've found my running spirit is back!
Did my Turkey Trot yesterday, and found I was able to run for longer times than I had before (still dodging all the walkers and bored kids who decide they just want to STOP right in front of you! lol) and the cross the finish line, look at my Strava....and SMASH! Not one, but SIX - yes SIX! PR's! Best 5K, 2 mile, 1 mile, 1K, 1/2 mile and 2nd best 400m times! Previous PR 5K time was 43.06, last year Turkey Trot time was 44.30, this one was 40:30. I'm well chuffed with myself. Still slow by some standards, (I'm no Des Linden by a long shot!) but I know how I felt earlier in the year and I can honestly say, while I know I still have loads of room for improvement, I feel better...and what's more, I WANT to run again!
11/1 - 2.01
11/6 - 4.01
11/8 - 3.01
11/10 - 5.01
11/13 - 4.01
11/15 - 3.10
11/17 - 6.01
11/20 - 3.01
11/22 - 3.21 miles - 33.47 miles19 -
AlphaHowls wrote: »11/1 15.13 miles, 185 days on the run
11/23 26.26 miles, Happy Birthday to me! 48 years!
Happy birthday to you!!!!
And wow - inspiring lady!!!!
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PastorVincent wrote: »That is really about it. Both will come naturally if you focus on your form, and think faster. Your body knows what to do. Many people actually get faster when they force themselves to RELAX more when they run.
In the end, if you are running right and "pushing" yourself just a little your body will figure out how to speed up of its own. You just "think faster" and your body will do that. Humans are highly designed runners - among the best distance runners in the animal world really. So relax, enjoy, and you will get better if you have the desire, time and are careful.
I got a piece of advice recently that has worked well for me in increasing speed. I was told to go for a run, then once warmed up, sprint for a few hundred metres - not to worry about form but to simply run as fast as I could - and pay close attention to how my body was moving. As you said, humans are natural runners and the form we will naturally adopt when we're sprinting is probably our best running form. The key is to then take how you move your body when sprinting and adopt it for slower paces. For me it was quite a different hip movement - I think I spent too much time trying not to let my hips move too much, forgetting that I'm a woman and they're supposed to move like that!! Also, I am now more relaxed so there's less fatigue at the end of longer runs.7 -
Happy Birthday @AlphaHowls!
AWESOME job @dreamer12151! Way to kill it! So exciting to accomplish things you never thought you could!2 -
dreamer12151 wrote: »Ok...WOW! This November has been quite a month for me! On the 10th, I went 5 miles, a distance I've never thought of going before. Then, a week later, in the falling snow, I make it 6 miles - a distance that was only a number in a training plan, surely not something I'd be able to complete! However, once that barrier was "broken" in my mind, I've found my running spirit is back!
Did my Turkey Trot yesterday, and found I was able to run for longer times than I had before (still dodging all the walkers and bored kids who decide they just want to STOP right in front of you! lol) and the cross the finish line, look at my Strava....and SMASH! Not one, but SIX - yes SIX! PR's! Best 5K, 2 mile, 1 mile, 1K, 1/2 mile and 2nd best 400m times! Previous PR 5K time was 43.06, last year Turkey Trot time was 44.30, this one was 40:30. I'm well chuffed with myself. Still slow by some standards, (I'm no Des Linden by a long shot!) but I know how I felt earlier in the year and I can honestly say, while I know I still have loads of room for improvement, I feel better...and what's more, I WANT to run again!
11/1 - 2.01
11/6 - 4.01
11/8 - 3.01
11/10 - 5.01
11/13 - 4.01
11/15 - 3.10
11/17 - 6.01
11/20 - 3.01
11/22 - 3.21 miles - 33.47 miles
A PR is a PR is a PR!!!! Go you!!!!! I was 24 seconds behind you in Turkey Trot time.
My new goal is to beat you!! Wooo hooo!!!
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Wow, impressive PRs @garygse and those are some good-looking shoes!
Yikes @pastorvincent! That could have been a lot worse. Hope the foot is healing well already.
Happy birthday @AlphaHowls
@ContraryMaryMary Ha, I would totally commit to a steak streak! I've been excited all week to be going out for one tomorrow night. Thanks for sharing that advice about increasing speed.
@dreamer12151 Amazing improvements! Congratulations on the PRs!
2.46 mi - intervals with slog rests (slow jogs/no walking)
MTD: 38.5 / 45 mi4 -
Speaking of comparing Turkey Trot times, did anyone else do a Turkey Trot which was part of "The American Turkey Tradition" group of races? There were eleven different races in eleven different cities, and if your race was one of them you can look at your results online versus everyone else who did it, which was a total of 14k people. I found out I was 25th in my AG out of 565 women, pretty chuffed about that!
http://results.itsracetime.com/results.aspx?CId=17095&RId=51215 -
The last race in the wellness series that my husband and I were doing this year was the Turkey Trot. There’s a 5 mile and a 2 mile option for the Trot. The 2 mile option even has a dog walk. For the series we had to do the 5 mile as the other ones are not timed, so our daughter did the 2 mile with grandma and cousin. A friend from soccer and her mom joined their party. It was cold at the start as it was pretty windy with temps in the 20s. Likely low teens to single digits with the wind, but there were plenty of people so once everyone was lined up it helped. The race was a little delayed as the air horn had froze, we didn’t know that as it was a simultaneous start with the 2 mile so found that out after the race. After the third mile I stopped looking at my watch and just went by feel. Things felt pretty good and just a little tightness in the knee when I picked things up when I saw the finish line. We received a 5 inch pumpkin pie for the event, so after the race picked up our pies and met up with the others. Was a nice event with the streets completely closed to traffic, so had the whole street to ourselves.
5 mile - 45:16 pace 9:04. Watch had it at 4.92 miles, but with the Race starting behind I hadn’t noticed the watch had timed out so I was struggling to get it started on time so the gps might not have picked up right away. We’ll see what happens next year
10/10 - 3 miles
10/11 - XT
10/14 - 3 miles
10/17 - walk 6 miles
10/18 - walk 5 miles
10/20 - 3.1 miles
10/22 - 5 miles - Turkey Trot
Total/Goal = 14/35 miles9 -
I did a bunch of fartleks on Wednesday, and almost beat my PB on a fast segment, but have had very sore quads since then and haven't run.
Today, Saturday, I walked parkrun, and the legs were nearly back to normal, which is good because I'm doing a half marathon tomorrow which I'm really looking forward to.12 -
@dreamer12151 Great job on ALL THE PR’s!!! That is quite a day!1
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Happy birthday @AlphaHowls!1
This discussion has been closed.
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