November 2018 Monthly Running Challenge
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11/1 = 18 miles
11/2 = rest day
11/3 = rest day
11/4 = 16 miles
11/5 = rest day
11/6 = rest day
11/7 = 3 miles
11/8 = rest day
11/9 = 15 miles
11/10 = 10 miles
11/11 = rest day
11/12 = 16 miles
11/13 = rest day
11/14 = 11 miles
11/15 = sick day
11/16 = 8 miles
11/17 = 3 mile walk with dog
11/18 = 13 mile group run
11/19 = yoga class
11/20 = 3.5 miles
11/21 = 10 miles
11/22 = 5 mile Georgetown Turkey Trot 🦃
11/23 = sick
11/24 = sick
😷 🤒 🤢 👃 = ick
November goal miles = ? / 124 miles-to-date
Upcoming Races:
12/15 = Stars at Night Half
1/26/19 = Miami Tropical 5K
1/27/19 = Miami Marathon
3/10/19 = ZOOMA half
5/4/19 = Wisconsin Marathon (mittens challenge part 1)
5/5/19 = Kalamazoo Marathon (mittens challenge part 2)6 -
@biketheworld - The is great that your friend is already so excited! I wouldn't be too worried about having perfect form to show her. The most important thing I think when starting out is just getting out the door and enjoying it so she wants to keep doing it and making clear progress so she can see that she is improving. If she eventually is faster than you, that is ok - just think of it as successful training
I still run occasionally with the friend who got me started running and while I am faster than she I still enjoy her company when we run together.
This is a great piece of advice and really sweet motivation.
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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
11/24 - 4.00 miles - 37.47 miles5 -
Would love to join this group next month! You are all so inspiring with your winter running!! 9
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@quilteryoyo
Having visitors is a fairly good excuse for a lighter training load, so don't beat yourself up too much.
Secondly, quality of life is more important than busy-ness.
Is there something you can say "no" to?
I work 24 hours a week, plus am on two committees and a member of an artist's gallery, so I've had to learn to not be too wishy-washy like I used to be.
I also used to be very anxious about trying to please everyone, but now I really, really value self-care and my morning runs and walks.
My mother is very, very active as a volunteer in the community, and I've had to sometimes tell her quite adamantly when to say no to something!
In retirement, you shouldn't feel stressed like a 9-to-fiver! Hugs!
Thanks @Orphia This is good advice. I do tend to say "yes" to too many things. I did stop subbing at the local elementary schools because I was working too much and getting stressed out by their behavior. Now, I am doing the same thing at the day care I sub at - working a lot. However, I do really enjoy being around the little ones and discipline is a whole lot easier when you can pick them up and sit them down. LOL I'll figure it out, I hope. Saying "no" is probably going to be a big part of it...and realizing that self care is just as important, if not more so, than some of the other things I am doing.5 -
No run yesterday as predicted, but I did get to spend a little time teaching my son some photography instead, so I think that is time well spent. Can not let these moments pass when a 15 year old is willing to listen and learn!
[edited by MFP mods]11 -
I went running yesterday, as I said I would. I believe I'm at 15 miles for the month. Going to try to finish out the month by running 3-4 times next week.9
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@zeesparrow If you find a store that carries the Lithium Batteries they are worth the extra cost, I have 2 lights (same model) and when I put Lithium in one and std energizer in the other one there was a noticeable difference in output. I even tried other cells in case they were old. Lithium were putting out more and seem to last longer.Cheers, I'm in! And will use this challenge to motivate me to run in the evenings on the days when I woun't be able to bike because of rain or snow.
I'll aim for 15 miles running and 215 miles biking. If the latter reduces I have to upgrade the former, to compensate ;-)
@dewit Welcome to the group. As a gambling man I bet $1.00 that those numbers will change - 215 miles running and 15 miles biking after we drag you over to the dark side. But if you had snow tires and screw cleats on your bike - snow & ice would never stop you from commuting.
@dreamer12151 I hope the vendor will warranty replace your belt - or a good Outdoor Sports Shop ( hiking-backpacking) might have a replacement that can be used. As @PastorVincent said run hydration is a very personal choice - preference. It seems most runners end up trying all the differant options until they find the one that suits them. I have waist belt with 2 fixed bottles and 2 removable bottles ( use it with lights attached in the dark winter nights for extra light) , 2 differant sized hand bottles ( mid distance or long run ) and a hydration pack ( fall, winter or spring long runs when it's still cold ) I overheat in the summer with it.
@shanaber Now if there were a row of Blue lights to give you the R,W & B of your flag.
Or green headlights to give it Christmas colors.
A couple hundred more posts behind.
I have been dragging badly for 6 months - one of those funks that we all seem to get in once in a while, it will pass.8 -
11-1 Rest
11-2 7k intervals
11-3 7k easy
11-4 10.5k slow
11-5 7k recovery
11-6 Rest
11-7 7k intervals
11-8 7k easy
11-9 Rest
11-10 7k
11-11 10.5k slow
11-12 7k recovery
11-13 Rest
11-14 7k intervals
11-15 7k recovery
11-16 Rest
11-17 7k easy
11-18 10.5k slow
11-19 7k recovery
11-20 Rest
11-21 7k intervals
11-22 7k easy
11-23 Rest
11-24 7k easy
November total: 129.5k
November goal: 150k
A cool and rainy 40 degrees F today with a gusting wind out of the southeast.
I tried to work on stride today. I find that, as a heel striker, I have a tendency to reach forward with my stride instead of pushing off with my back foot. In my mind, this also is my attempt to baby my left leg niggles, as the left leg is where the bad toe, twitchy achilles, and iffy hamstring are. After I got warmed up and into the stride, I realized that pushing off with the back leg is the same stride I use while racing. I must have just fallen into some bad habits trying to compensate for the icy footing we've been having lately.
Looks like I'll be able to achieve November's goal, but I have no idea what December is going to bring weather wise.6 -
@zeesparrow Way to go on your 5K!
@amirahdaboss Fantastic PR!
@garygse Great PRs and nice shoes!
Happy Birthday, @AlphaHowls !
@dreamer12151 Wow! 6 PRs!
@AmyMooreOrLess Hope you feel better soon!7 -
@Steph_135 - Welcome to our group of running crazies! Warning we are a very chatty group. Join in to any of our discussions as you like!
@amymoreorless - too much turkey? I hope you feel better soon!
@PastorVincent - maybe you could teach me video editing! Would love to understand how you removed the power lines from the picture. Also what software are you using to edit?
@juliet3455 - the picture would look good with additional lights. I think given the season, green would be best to give it that holiday feel. I am sure all those people stuck in it are not looking forward to coming back tomorrow!
I am off to the gym today and the stationary bike... I think by the end of December they may put my name on it
Good news is my foot, other than being a bit sore from being on it too much cooking for Thursday's dinner, it is feeling much better.9 -
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
11/24/18 :::: 6.7 :::: 62.6
This morning's 25 degree weather felt so much better than the last couple of days. Still working up the long run back to baseline levels, but feeling really good. Just need to get the shoe situation sorted out. Currently I have a big bruise on the bottom of my foot - the arch area - which I can't figure out where that came from exactly but I suspect the oldish trail shoes I wore for the turkey trot. I feel like a hot mess in the shoe department so Fleet Feet will have their work cut out for them when I manage to get there.
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@shanaber Happy to hear your foot is doing better! I tried the exercises you posted videos of the other day, and the one where you stand on one foot seems to exactly target the knee stabilization muscle which gets tired after my long runs. Been working on it and I'm already seeing improvement. So thank you!2
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@PastorVincent - maybe you could teach me video editing! Would love to understand how you removed the power lines from the picture. Also what software are you using to edit?
The go to software for a professional photo editor is Adobe Photoshop. But is very expensive, and now requires a subscription to use. I own it and have used it for over a decade now, but lately, I am slowly migrating to a new program I found called Affinity Photo. I am not yet convinced it will do everything I need, but so far it has been great for hatchet jobs like that moon photo. It is a one time buy and no subscription. Reasonably priced too.
There is a free package called GIMP that many love, it is limited in many ways, but does enough that most casual users will never run up against its limitations. It has a steep learning curve, but there are youtube videos for that.
There are automagic programs now that will automagically remove things like those wires but I have had very mixed results when trying them so I can not recommend one yet. Removing the wires from a shot like that is easy, but tedious.2 -
11/20 - bike 18.7m (30k) in ~2hrs
11/21 - run 3.7m (6k) in ~35min
11/22 - bike 18.7m (30k)
11/23 - bike 18.7m (30k)
Cumulative: bike 56 miles / 90k + run 3.7 miles / 6k
Goal: 7.5 miles running + 90 miles biking.
I'd love to run a bit tonight, but chances are rather low...
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November 1 - 11 km run
November 2 - 18 km run
November 3 - 14 km run
November 5 - 5 km club run
November 7 - 21 km run
November 8 - 22 km run
November 9 - 14 km run
November 10 km rest day
November 11 - 5 km club run
November 12 - 14 km run
November 13 - 14 km run
November 14 - 18 km run
November 15 - rest day
November 16 - rest day
November 17 - 14 km
November 18 - 5 km club run
November 19 - 20 km run
November 20 - rest day
November 21 - 14 km run
November 22 - 14 km run
November 23 - rest day
November 24 -12 km trail run
November 25 - 5 km club run
Total distance 240 km - goal 300 km.4 -
10.55 km Misery Mtn Loop. Struggled through this- a good minute off my normal avg easy pace. Not getting enough running in so what used to be an easy outing is more work than it should be. The snow-ice has melted away so at least I was on bare trails with only a few icy/snow covered spots. Only at 61.8km for the month and 1/3 of that came on 1 day. 78.2 remaining, so I need 13km/day to make goal.
Re-evaluated - Adult Swim Club Tues & Thurs, Curling club Friday Night means I only have 3 run days left in November so I would need 19.5km per run, that's not happening.
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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
24---1.01 run
24---5.60 mtn bike
33.7/65 miles
12.7 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)5 -
November Running Totals (miles)
11/1 – 7.58 warmup, speed work, cool down
11/2 – rest day
11/3 – 12.08 paced run
11/4 – 9.43 warmup, 6K XC race, cool down
11/5 – rest day
11/6 – 10.10 commute, warmup, speed work, cool down
11/7 – 6.30 easy
11/8 – 7.42 warmup, tempo intervals
11/9 – rest day
11/10 – 9.20 paced run
11/11 – 14.21 warmup/commute, Syracuse Half Marathon
11/12 – rest day
11/13 – extra rest day
11/14 – extra rest day
11/15 – 3.13 easy
11/16 – 5.03 MP
11/17 – 14.09 paced run
11/18 – 1.20 aborted pre-race warmup
11/19 – scheduled rest day
11/20 – extra rest day
11/21 – extra rest day
11/22 – 8.30 wamup + slow 10K race
11/23 – scheduled rest day
11/24 – 11.75 paced run
November running total to date – 100 + 19.82
Nominal November mileage goal: 160 miles
Real Goals: Avoid injury. Run well in the Pete Glavin XC series. Have fun at the Syracuse Half and Race with Grace 10K. Build base toward the start of Boston training.
Today's notes – Flashback: At the sports doctor appointment, he said to run RwG easy, then take Friday and Saturday off and do something light on Sunday. I responded that I wanted to do the ROCnar run on Saturday - 12 miles store to store, easy, probably pacing 8:00 or 8:30. He said go ahead and do it, but he wasn't terribly enthusiastic.
So I took yesterday as a rest day, as prescribed. If I'd been totally healthy, I might have skipped my normally scheduled rest day in favor of going to the Black Friday Waffle Run - run 2, 3, or 5 miles then eat waffles. It's a local Fleet Feet tradition. This year, apparently there was some pacing; the regular 8:30 pacer reported they got a girl who wanted something faster (not available yesterday) and pushed the pace.
Got out a half hour early for the Saturday paced run, because I had to get to the Ridgeway store (where the run ends) to catch a shuttle to the Armory store (where the run begins). The regular 8:30 pacer handed me the 8:30 sign. The 9:00 pacer was out injured, the 8:30 guy was dropping back, and the other guy who has been running 9:00 would pace 8:00 because I wasn't totally healthy. Turned out my regular 8:30 runner didn't show, and there was that same girl for 8:00. So I set out to run with the 8's.
The other guy and the girl pushed the pace early, and I trailed. I was okay for cardio, but concerned about warming up the hamstring; 34º F (1º C) felt colder than it should. Caught up to them about 2 miles in. Got to the confusing part in Brighton Town Park, which was much less confusing going from Armory to Ridgeway than it was last year going the other direction. There had been a bunch of FB chatter about losing the way in Genesee Valley Park, where several trails intersect at different places; I know my way through there quite well, and the other pacer let me lead. By the time we crossed the Genesee River, I was well warmed up and periodically looking to restrain my pace, as the girl mentioned she was getting tired along about the time we hit the bridge.
Because this was a public run and a bit of a marketing effort, there were volunteers capturing pictures as we approached the water stop, and we had to stop for a posed picture by a banner:
After that, there was more snow on the Erie Canal Path. I was glad I'd chosen to wear Peregrines instead of Kinvaras. I could have made do with road shoes, but the snow-covered parts of the route are basically why I bought the trail shoes in the first place.
Ended up bringing the run in at an average pace of 7:52, not too far off target. There was one mile that came in at 7:32, but I made myself slow down when that flashed across the watch; the two people with me would have just run with me and not complained. The pacer can handle it, but the objective was not to run the girl into the ground.
After I got warm, the hamstring felt perfectly normal. There was some minor grumbling from the quad and the ankle on the other side, but that wasn't serious. Had my small piece of cake and some coffee. Came home and stretched. On the hamstring stretch, I could tell that I'm not symmetrical and the injured hamstring isn't 100%. The puzzle going forward will be, how easy do I need to take things? I'm pretty sure I can get away with running easy for however long I want to; I don't know how hard I can run before it creates a problem. Current thinking is to do everything easy for a week, subject to talking with the sports doc again on Wednesday. Next scheduled race isn't till December 15, and I do not plan to find any other races before then. Picking up another race in December is contingent on feeling just about totally healthy; most likely I'll only run the one race in December. Then at the end of December I'll be thinking about Boston training, assuming I don't manage to make anything worse between now and then.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY) short course, 18:04 for ~2.9 miles
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY) 4.89 miles by Garmin, 43:15
July 14, 2018 Shoreline Half Marathon (Hamlin, NY) finished in 1:45:54
July 28, 2018 Battle at Bristol 10K (Naples, NY) survived in 1:28:33
August 1, 2018 IEXC 5K #1 (Rochester, NY) finished in 22:17
August 8, 2018 IEXC 5K #2 (Rochester, NY) finished in 22:10
August 15, 2018 Pound the Ground 10K (Mendon, NY) finished in 43:11
August 22, 2018 IEXC 5K #3 (Rochester, NY) finished in 21:59
August 29, 2018 IEXC 5K #4 (Rochester NY) finished in 22:00
August 29, 2018 IEXC TDP 1 mile (Rochester, NY) finished in 6:07
August 29, 2018 IEXC TDP 400m (Rochester, NY) finished in 1:14
September 2, 2018 Oak Tree Half Marathon (Geneseo, NY) finished in 1:36:41
September 9, 2018 Pete Glavin XC #1 5K (Newark, NY) 2.9 miles finished in 20:50.9
September 23, 2018 USATF Masters XC 5K (Buffalo, NY) finished in 20:03
September 30, 2018 Wineglass Marathon (Bath, NY to Corning, NY) finished in 3:18:02, PR with negative splits
October 7, 2018 Pete Glavin XC #2 6K (Akron Falls, NY) finished in 24:41
October 13, 2018 Finish Strong 15K (Hilton, NY) finished in 1:03:27
October 21, 2018 Pete Glavin XC #3 6K (Mendon, NY) finished in 24:17
November 4, 2018 Pete Glavin XC #4 6K (Trumansburg, NY) finished in 22:48
November 11, 2018 Syracuse Half Marathon (Syracuse, NY) finished in 1:40:21
November 18, 2018 Pete Glavin XC #5 8K (Syracuse, NY) DNS - injury
November 22, 2018 Race with Grace 10K (Hilton, NY) finished in 47:49
December 15, 2018 Freezeroo #1 (Don Curran Memorial 5K) (Gates, NY)
2019 Races:
January 1, 2019 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY)
January 5, 2019 Winter Warrior Half Marathon (Gates, NY)
January 12, 2019 Freezeroo #3 (Pineway Ponds 5 Mile) (Spencerport, NY)
January 26, 2019 Freezeroo #4 (Hearnish 5 mile) (Victory, NY)
February 9, 2019 Freezeroo #5 (Tom Brannon 8 mile) (Greece, NY)
February 23, 2019 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY)
April 15, 2019 Boston Marathon (Hopkinton, MA to Boston, MA)8
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