December 2018 Monthly Running Challenge
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Date :::: Miles :::: Cumulative
12/01/18 :::: 7.7 :::: 7.7
12/02/18 :::: 3.1 :::: 10.8
12/03/18 :::: 0.0 :::: 10.8
12/04/18 :::: 0.0 :::: 10.8
12/05/18 :::: 0.0 :::: 10.8
12/06/18 :::: 3.0 :::: 13.8
12/07/18 :::: 3.1 :::: 16.9
12/08/18 :::: 3.2 :::: 20.1
12/09/18 :::: 5.3 :::: 25.4
12/10/18 :::: 4.9 :::: 30.3
12/11/18 :::: 2.3 :::: 32.6
12/12/18 :::: 2.7 :::: 35.2
12/13/18 :::: 4.8 :::: 40.0
12/14/18 :::: 3.6 :::: 43.6
12/15/18 :::: 6.0 :::: 49.7
12/16/18 :::: 8.4 :::: 58.0
12/17/18 :::: 3.8 :::: 61.9
12/18/18 :::: 2.3 :::: 64.1
12/19/18 :::: 3.1 :::: 67.2
12/20/18 :::: 4.2 :::: 71.5
12/21/18 :::: 0.0 :::: 71.5
12/22/18 :::: 7.5 :::: 78.9
So yesterday got up to 60 degrees but I didn't run due to my schedule and because I was exhausted and sore. It was time for a total rest day. Today of course the temp plummeted down and it was snowing/sleeting/misting and windy during this morning's long run. Should have traded those days.
I saw the podiatrist yesterday and the good news was no stress fracture in my foot, which is what I wanted to rule out. Just some peroneal tendonitis, for which she gave me stretching exercises. I have more of a bony prominence there on my foot rather than a fattier padding, which might make it prone to irritation. I can continue running as long as it is not painful, so that's good news. She also is setting me up with a shoe fitter to help find better shoes.
7 -
90 minutes of walking yesterday. 40 on my lunch break and 50 while shopping with my wife at the Maul of America last night.
I'm finding walking to be more satisfying than I expected. I was able to get my HR up to 120 on my afternoon walk which is only 10 to 15 less than my long run HR. This will be great for getting back my cv fitness.
December progress : 5 of 15 hours9 -
I found photos of my cousin and her husband on the race FB page
I forgot to mention, in addition to being legally blind, she's a USAF vet and a great artist. Her are is frequently shown in the local galleries.
@7lenny7 Wow! That is so awesome! Thanks for sharing!
@HonuNui Happy Birthday!3 -
12-1 7k easy
12-2 10.5k slow
12-3 7k recovery
12-4 rest
12-5 7k easy
12-6 7k recovery
12-7 rest
12-8 7k easy
12-9 10.5k easy
12-10 7k recovery
12-11 rest
12-12 7k intervals
12-13 7k easy
12-14 rest
12-15 7k easy
12-16 3.5k slow
12-17 7k slow
12-18 rest
12-19 7k easy
12-20 7k easy
12-21 rest
12-22 7k easy
December Total: 115.5k
December Goal: 100k
Next year when you pop in here claiming your December 2019 mileage, what accomplishments will you have made?
Run at least 4 5k races.
Get under 30:00 and a PR for 5k.
Average at least 135k per month, which would put me over 1,000 miles for the year.
Cloudy, 33 degrees F, light snow and a little wind out of the southwest. Back tightened up a little during kilometer 5; as a result, form and pace went all to *kitten* for the rest of the distance.
@martaindale Congrats on your distance PR. GO TEAM D!!!!!
@7lenny7 Sounds like you're well on your way to a full recovery.
@katharmonic Good news on the foot.
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I wasn't able to fit a run in on Thursday like I hoped. But I had a great 4 mile "long" run this morning! I went to campus to run - I figured it would be pretty empty and that the uneven sidewalks would help me keep my pace slow without getting bored. I ended up averaging a 12:03 minute mile, almost 10 seconds per mile faster than last week. So much for that idea! Lol. My splits were 12:04, 12:18, 12:11, and 11:42. I've always joked that I'm built for distance, not speed - apparently that wasn't really a joke! I get much more comfortable after about 2-2.5 miles.
At this point, I don't really have different running paces - I'm pretty solidly in that 12-ish minute range for all my runs, no matter how long or short. (My race pace in my last 5k was 11:15 min/mile.) Is that okay at this point in my "training"? I'm currently running three days per week and planning to add a fourth day per week at the first of the year.
25.5/38.0 miles for December so far7 -
Gotta say, wasn't looking forward to today's long run after feeling really sick yesterday with head and stomach ache. But woke up feeling ok. The run felt good from the start, just eased into it. Plan called for 19 miles, but the weather was so nice, and didn't know if it would be like this in two weeks after my cutback week, so just pushed it to 20. It wasn't too hard, but hard to imagine going for another hour!
11 -
12/1-9 Totals: bike 41 minutes, run 39.1km
12/10-16 Totals: bike 40 minutes, run 40km
12/17 - run 6.5k (9x400@5k pace +recovery)
12/18 - run 15k
12/19 - rest
12/20 - swim 90 minutes, run 8.3k
12/21 - run 5k
12/22 - run 5k ***1,000 miles for 2018 AND 4,000 km since I started running!!!***
12/23 -
Wooohoooo! The ice melted and I got to get that 5k in and hit my milestones!
SWIMMING/CYCLING:
RUNNING:
9 -
Congrats @polskagirl01 !
No run today, vacation started at 2000 yesterday. Went shopping today with my wife as planned, last minute stuff and stocking stuffers for all.5 -
1---2.01
2---2.0 TM
4---1.0 TM barefoot for form
9---3.0 TM
11---2.0 TM
14---2.0 TM
15---4.0 intervals
16---5.0 intervals
19---2.0 TM
22---5.11 intervals
28.1/45 miles (ETA still a chance here)
Upcoming races
January 5 BIRR Ultra relay. 50k. Hawaii. For @KeepRunningFatboy
March 31, 2019 A2A 5k. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)
Run the Year team A 400+ miles
https://community.myfitnesspal.com/en/discussion/10710465/2019-run-the-year-group#latest
@HonuNui happy belated birthday!6 -
greyparks206 wrote: »At this point, I don't really have different running paces - I'm pretty solidly in that 12-ish minute range for all my runs, no matter how long or short. (My race pace in my last 5k was 11:15 min/mile.) Is that okay at this point in my "training"? I'm currently running three days per week and planning to add a fourth day per week at the first of the year.
Unless you care about speed, it is fine. If you want to build speed, then you will need to push yourself faster. If you are okay with 11-12min pace and just adding distance then you can do that without speed work.
So it really comes down to your personal goals. Do you want to win your age group at the next 5k? You will need speed work to do that. Do you just want to run farther and farther? Then carry on.
Some speed will come no matter what. For the most part, I have done little to no speed work and over YEARS I have increased my pace by minutes per mile.
Speed work can be everything form complicated (to me at least) track workouts, to something easy like fartleks or fast finish. Again all comes back to your goals.
For me? Eh, I stress time on feet over speed. Like this weekend, my plan calls for a short (for me) run today, and then "two hours" tomorrow. Other people will do "tempo runs" or "intervals" or the like to build speed. I primarily focus on right-left-right-left
6 -
12.2: 4.5 @ 9:10/M (4.5) Easy Run
12.3: 4.0 @ 9:05/M (8.5) Easy Run
12.5: 4.5 @ 9:19/M (13) Easy Run
12.6: SKIPPED Pace Run
12.7: SKIPPED Long Run
12.9: 4.5 @ 9:13/M (17.5) Easy Run
12.10: SKIPPED Speedwork
12.11: SKIPPED Easy Run
12.13: 4.0 @ 8:33/M (21.5) Pace Run
12.14: 9.4 @ 9:34/M (30.9) Long Run
12.16: 4.5 @ 9:05/M (35.4) Easy Run
12.17: SKIPPED Speedwork
12.18: 4.5 @ 9:08/M (39.9) Easy Run
12.20: 4.0 @ 8:31/M (43.9) Pace Run
12.21: 9.4 @ 9:33/M (53.3) Long Run
12.22: 4.5 @ 9:09/M (57.8) Easy Run
Haven't paid much attention to my calories and had to skip a few runs as a result of very sore hips and lower back. First it was on the right side, now it's on the left, but not nearly as bad. Same spot on both sides. And my father was just diagnosed with stage 3 cancer and will begin chemo the first week of January. As a result I feel very anxious and my runs have bene harder as a result of constant nausea. But after his consultation yesterday, I feel a bit better and have arranged to see him for 11 days in January. My Christmas has already been celebrated so I feel like I can get back on the horse with eating a bit better and not having to take any extra rest days for my hip. I'm a bit behind in my mileage as a result. I'm struggling with keeping pace on my pace runs so I'm not going to increase my distance this week. I have been able to run the 15K distance that is my next race for two weeks in a row now. If I don't PR the race in Feb, well there are a million more important things going on right now. I hope everyone has a wonderful week. I'll be working all week. I'm sorry I haven't posted in a few weeks.
12 -
December Running Totals (miles)
12/1 – 18.15 partly paced run
12/2 – 8.24 easy
12/3 – rest day
12/4 – 6.51 easy with a few fartleks
12/5 – 6.31 easy
12/6 – Life Happens
12/7 – scheduled rest day
12/8 – 12.28 paced run
12/9 – 8.37 easy with a few pickups
12/10 – rest day
12/11 – 7.09 warmup, speed work, cool down
12/12 – 8.01 easy
12/13 – 5.56 easy
12/14 – rest day
12/15 – 11.53 warmup, 5K race, easy run
12/16 – 8.04 rolling hills
12/17 – rest day
12/18 – 8.77 warmup, speed work, cool down
12/19 – 7.06 easy
12/20 – 6.91 warmup, speed work, cool down
12/21 – rest day
12/22 – 18.07 paced run
December running total to date – 140.90
Nominal December mileage goal: 160 miles
Real Goals: Recover from the strained hamstring. Work back to running faster only as the hamstring allows. Run Freezeroo #1 as allowed by my physical condition on race day, with a blind eye toward age group standings. Have a solid base of 40 miles per week by the end of December to start Boston training.
Today's notes – After a week with really nice weather, this morning I got a temperature of 30° F (-1° C) and 21 mph WNW wind. Add in rain/drizzle yesterday and light lake effect snow overnight, and there was ice on my driveway. Forecast was for snow showers all morning, which can mean anything from cosmetic flakes in the air to slow accumulation. So I put on my trail shoes for the paced run this morning, and dressed a bit on the warm side for the temperature due to the wind.
Got there, and no one wanted a pace faster than a 9:00/9:30 hybrid. So I ran my "paced run" solo, and didn't pay as much attention to pace as I would have if I had been responsible for one or more trainees.
More that 4 decades ago, I first saw road signs saying bridges may be icy. Today, for the first time in my life, I found a bridge that was slick when the road before and after the bridge wasn't. Okay, technically it was an overpass over the Erie Canal, but same idea. There was slick slush/soft ice on the shoulder, and solid ice on the sidewalk. Made it over, and the shoulder was fine once there wasn't cold air below it. That was within the first half mile; a bit past 1000m I turned west onto a major road. 1.2 miles of into the teeth of that strong west wind. Of course, with the road exposed to that strong wind the shoulder had iced up; so I ran in the tire track whenever there wasn't oncoming traffic. Managed not to fall down. The saving grace was, it was a bit less exposed after the first kilometer. Once I turned north and had a crosswind, it was much more pleasant. Got to the section of eastbound major road, and was pleased that the sidewalks were in better shape than I expected. And I had a strong wind at my back.
First loop was 10 miles. My motivation was iffy coming back to base, and I really should have kept running; but I needed that restroom break. Took that, headed back out for segments of 3, 3, and 2 miles. The nice thing about that was the breaks didn't go all the way back to the store, so it was easier to keep running when I went past the parking lot. The first 3 was pleasant. Went for the next 3. Got to run into that wind a second time on the same westbound road. Only a half mile this time, but it was the half mile that was most exposed. The upcoming last 2 was a westbound out and back on a different major road, but also very exposed. I was not looking forward to that wind at mile 17, so when the second 3 mile segment went into a familiar office park, I made up my own extra 2 miles. Part of it ended up being on a familiar asphalt path that was pretty much iced over; where it was worst, I ran on the grass next to the path.
Didn't pay much attention to pace. The first 10 came in at an average of 7:48. The last 8 came in at an average of 8:03 per Garmin, or 7:59 per Strava. Strava strips out what it perceives as non-moving time, and I was unlucky with stoplights on the back 8.
After racing instead of having a long run last week, and wimping out at 12 miles the week before due to snow underfoot, it was emotionally satisfying to run the full planned 18 miles. That brings my week in at 48 miles, the highest since coming back from the strained hamstring.
Boston training nominally starts tomorrow, with an assignment of "easy." I will be following the plan loosely, and intend to skip or tone down much of the speed work. I believe that I am not as elite as the plan I'm following, and I need to recognize my own limitations. But I do want to get the long runs in, and the plan will be a good guide for how to ramp up and cut back on total mileage.
As of today, the days start getting longer in the northern hemisphere. In a week or so, the Christmas drivers will be back parked in their garages and not doing dumb stuff on the roads I run. Right now, life is looking pretty good.
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) finished in 19:46
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 2, 2019 USATF XC Championship, Masters 8K (Tallahassee, FL)
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)7 -
I haven’t run since tuesday
stomach was bugging me yesterday and I didn’t wanna risk shaking the contents of my stomach around too much, and felt no better this morning
Sigh8 -
Thanks so much @PastorVincent! When I add in a fourth run per week, I think I'll make that one a tempo run. My goal is mostly to be able to run farther, but, at some point, that's also going to require that I run faster. There are only so many hours in the week. Lol. There's a 10-mile race in my hometown in June that I'd like to do; I have no illusions that I'll win my age group in that, but it would be nice not to be last for a change!
Huge hugs to you, @Charlene____.5 -
12/4 - 3.01 km
12/11 - 3.00 km dreadmill
12/15 - 4.07 km windy & icy
12/18 - 4.06 km icy
12/22 - 5.31 km dreadmill
14.14/?? Km
Real goal: be ready to start half marathon training in January.
Still fighting mental head games about the cold so I did 5km on the dreadmill at the Rec centre while husband and kids splashed in the pool below. I decided to push distance a bit today as I have a 5K on Jan 1 and wanted to make sure I could do it faster than a walk.
I'll drop back to 4km for my next run. My ankle is yelling at me. But my head is in a better place.
2018 Races: (italics means not registered yet, only pondering)
1/1/18 Resolution Run 5K ~38:00 (no official times)
3/4/18 MEC Road Race #1 10K 1:30:57
3/17/28 St Patrick's Day race 10K 1:24:53
4/7/18 Jasper Half Marathon 3:05:55
4/22/18 MEC Trail Race #1 5Kish 1:00:00? (Or 48:45...)
5/20/18 MEC Trail Race #2 10Kish 1:56:15
6/24/18 MEC Trail Race #3 10Kish 2:03:15
7/1/18 Canada Day 15K 2:03:04
7/28/18 Idaho Peak 10K Trail Race 1:30:16
8/18/18 Edmonton Marathon (Half Marathon) 3:12:something
8/25/18 MEC Trail Race #4 4Kish 39:49
10/7/18 MEC Trail Race #5 5Kish 1:02:11
2019:
1/1/19 Resolution Run
5/5/19 BMO Vancouver Marathon (Half)
8/17/19 Edmonton Marathon5 -
Gotta say, wasn't looking forward to today's long run after feeling really sick yesterday with head and stomach ache. But woke up feeling ok. The run felt good from the start, just eased into it. Plan called for 19 miles, but the weather was so nice, and didn't know if it would be like this in two weeks after my cutback week, so just pushed it to 20. It wasn't too hard, but hard to imagine going for another hour!
Great job getting in 20 miles, @Scott6255! If you can do 20 miles without it being too hard, you can for sure go the distance for your marathon. It really is hard to imagine until you just do it. 4 -
greyparks206 wrote: »Thanks so much @PastorVincent! When I add in a fourth run per week, I think I'll make that one a tempo run. My goal is mostly to be able to run farther, but, at some point, that's also going to require that I run faster. There are only so many hours in the week. Lol. There's a 10-mile race in my hometown in June that I'd like to do; I have no illusions that I'll win my age group in that, but it would be nice not to be last for a change!
Huge hugs to you, @Charlene____.
Thank you.
1 -
Hugs, @Charlene____ and @sarahthes and @amirahdaboss
Yay for achieving your goals, @polskagirl01 !!
You've done well in December, @Tramboman !
Great run, @Scott6255 A taper will sort out the the last 6 miles!3 -
Charlene____ wrote: »Haven't paid much attention to my calories and had to skip a few runs as a result of very sore hips and lower back. First it was on the right side, now it's on the left, but not nearly as bad. Same spot on both sides. And my father was just diagnosed with stage 3 cancer and will begin chemo the first week of January. As a result I feel very anxious and my runs have bene harder as a result of constant nausea. But after his consultation yesterday, I feel a bit better and have arranged to see him for 11 days in January. My Christmas has already been celebrated so I feel like I can get back on the horse with eating a bit better and not having to take any extra rest days for my hip. I'm a bit behind in my mileage as a result. I'm struggling with keeping pace on my pace runs so I'm not going to increase my distance this week. I have been able to run the 15K distance that is my next race for two weeks in a row now. If I don't PR the race in Feb, well there are a million more important things going on right now. I hope everyone has a wonderful week. I'll be working all week. I'm sorry I haven't posted in a few weeks.
I am very sorry to hear about your father. Do not worry about missing posts you need to take care of your self and your family. Feel free to come here and complain.
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