October 2021 Monthly Running Challenge
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@AlphaHowls I am so sorry to hear about your mom. Having the ability to keep her at home and for the 2 of you to be able to have that time is certainly a blessing. Hugs from afar (if you’re into that sort of stuff).
@johnisrunning Your summary of goals feels very spot on for me. And that race photo caught your emotion about it perfectly!
@julieannegannon Piriformis muscle issues suck! Early on in my c25k journey, I strained my piriformis muscle and it was so painful! It sounds like you have a treatment plan in place but the thing that worked well for me was a combo of stretching, rolling with a lacrosse ball to really get in there, and a running break. Unfortunately it seems like it just takes a little time.1 -
@julieannegannon - Of course you can still be a part of this group. All runners go through some period of not running at times.1
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A core principle of training is that each workout should serve some intended purpose. Your easy runs train your body to use oxygen efficiently, while speed work trains your body to deal with "waste products" like lactic acid. Paces that fall in between both zones don't train either system as effectively. This zone generally falls between 75% and 86% of your maximum heart rate.
I'd argue though that, on occasion, that's okay. Even if a run doesn't have a physiological benefit, it might have a psychological benefit. (Though, I would also say, don't make a habit of it.)
This morning, after a warm-up, I ran 4 miles at the pace I would need to run to finish a half-marathon in 100 minutes. That's just about 7:37-7:38/mile. This is faster than my easy pace (the lower limit of which is about 8:15-8:20/mile) and it's slower than my tempo pace (which is somewhere between 6:45-7:00/mile depending on conditions and how I'm feeling). The idea is that it should feel good, should feel like it's not too easy and not too hard.
Even though it might not have trained my aerobic or anaerobic system properly, I finished the run with a strong feeling of accomplishment and confidence, to tell myself that "Yes, I can probably sustain this pace for 10 miles and still have something in the tank to push it in the final 5K."
Mile 1 - 8:31 (141 average HR, 70.5% max)
Mile 2 - 8:36 (144 HR, 72% max)
Mile 3 - 7:40 (153 HR, 76.5% max)
Mile 4 - 7:41 (155 HR, 77.5% max)
Mile 5 - 7:35 (158 HR, 79% max)
Mile 6 - 7:36 (156 HR, 78% max)
Cooldown (1.5 miles) - 17:16 (144 HR, 72% max)
[Note: I've seen from race efforts, including Saturday, that 200 is about my max HR.]
If you're going to do work like this, it's usually best to work it into your long runs, especially if you're training for a half-marathon (as I am) or longer. The only reason I did it today is that I usually do speed work on Tuesdays, but wanted to dial it back since I'm still technically recovering from Saturday's race. (My watch, however, suggested that I was fully recovered.)
Speaking of that race, thank you to everyone who offered their congratulations on my finish. It's greatly appreciated.
10/1- 7.6 miles
10/2- 4.05 miles
10/3- 14 miles
10/4- 4 miles
10/5- 8 miles
10/6- 4 miles
10/7- Rest
10/8- 8.15 miles
10/9- 4 miles
10/10- 13.5 miles
10/11- 4.35 miles
10/12- 6.6 miles
10/13- 5 miles
10/14- Rest
10/15- 4.21 miles
10/16- 5.11 miles
10/17- 10.06 miles
10/18- 4.6 miles
10/19- 7.5 miles
October To-Date: 114.73 miles
October Target: 185 miles
Percentage Complete: 62.02%
On-Pace?: 1.34 miles ahead of pace
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@Scott6255 Congrats on your race and AG!
@polskagirl01 Congrats on your HM and great pics!
@johnisrunning Fantastic race result, despite the heat. I'm also a huge fan of HR-based training.4 -
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Easy 5.2 mile run. Legs fely heavy from yesterday's Rebounder workout.
October cumulative:
28.3 miles
2,215 feet of elevation5 -
October Goal: 111 Miles
10/3: 10.30 miles
10/5: 5.51 miles
10/6: 5.11 miles
10/7: 7.10 miles
10/10: 10.51 miles
10/12: 5.52 miles
10/13: 5.20 miles
10/14: 8.06 miles
10/17: 11.10 miles
10/19: 5.65 miles
74.06/111 miles completed for October
It was a lovely fall morning. The moon was full and there were quite a few stars when I started out. It was 59°F and just great running weather. The plan called for 5 miles in 48 minutes at a 9:48 pace. I ran 5.65 miles in 1 hour at a 10:44 pace. Hal still gave me 100% and said "perfectly executed". 🤷♀️ It was a really nice run though.
@quilteryoyo I hope my mom.never needs the fall detection, but she is happy to help the watch and it gives us some peace of mind.
@AlphaHowls I am so sorry to hear about your mom's diagnosis. And I hope you are feeling better after your dental work.
@julieannegannon Of course you can stay as part of this group.
The kitten we bought home the other day has run off. I have been checking to see if she went back to my mom's old house since it is just 1.25 miles from my house, but so far I haven't seen her.
2021 Races:
4/24/21: Run For The Children 10K PR 55:46:28.
11/6/21: Run For 57th AHC Half Marathon
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Oct 2 - 4.89 miles
Oct 5 - 6.2
Oct 8 - 5.13
Oct 12 - 5.01
Oct 14 - 5.68
Oct 17 - 6.18
Oct. 19 - 5.05
38.14 / 75 miles
Another good feeling run. Pace is starting to pick back up (ever so slowly, but it's progress!)5 -
10/1 – 3.01
10/2 – 5.05
10/3 – 7.02
10/4 – 4.01
10/6 – 6.06
10/7 – 4.02
10/8 – 5.02
10/9 –4.32
10/10 – 5.02
10/12 – 7.02
10/13 – 5.02
10/14 – 3.18
10/16 – 13.16 (plus 2.54 walking with friend not counting)
10/17 – 2.02 recovery
10/19 – 6.22
80.11 of 90 miles
@quilteryoyo thank you, I guess it’s the nature of the beast in this job.
@Tramboman golf is nice. You sound like my golf friends.
@Scott6255 everyone needs some slow runs. Perfect weather for it.
@CarsonSurfs the trails sound great and the long run was awesome.
@johnisrunning super 5K, nice picture. You are right on the edge of that sub 20, you’ll get it.
Thank you @Teresa502. My plan was to double up the last months that I missed in Jan – April, but I was chatting with the race director and she said a year is a year, just keep going into 2022 and that way you are sure you won’t get hurt and you’ll be ready for Oak Barrel HM in April, Duh great idea so that is what I’m doing. Honestly if you told me in January I would have gotten 6 HM in this year I would have told you you were nuts.
@AlphaHowls I’m so sorry about your mom. When my grandmother needed care I became her caregiver, a decision I never regretted for one minute no matter how hard it was. The time with her was so precious, we talked for hours and hours. I’m praying for your mom.
@julieannegannon worry about the piriformis, it’s a bear when it hurts. Take your time and heal.
@rheddmobile I would die laughing at that video. I do that stretch but I can’t imagine putting my hands on the ground.
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@polskagirl01 You have a great plan for moving forward with no big goal looming.
@AlphaHowls So sorry to hear about your mom. Hugs to you all. I know she was very blessed to have you with her all these years. I hope the dental implant didn't affect your running too much. I know keeping up your streak is important to you for many reasons.
@rheddmobile Nice running weather. Sorry that Memphis closes it's parks so early and open so late. Hopefully you can figure something out. Well, I'm sure you already know what you have to do. It's not like it's your first year of running and living in Memphis.
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@julieannegannon Of course you can stay on this thread and post your progress. We will all be pulling for you to get rid of the hip pain and back to running again.
@Tramboman I hope you are feeling better!
Glad you are having good runs @martaindale !
@johnisrunning Nice run/pace/explanation of your workout.
@sweetdaisy13 Nice run with heavy legs. Those are the worst.
Sounds like you had a great run @kgirlhart ! Sorry the kitten ran off. I hope you find it. I mentioned the watch to mom today and she thought it might be a good idea. Did you get the Apple watch? Is it the only one that has fall detection?
You're doing great @Legs_McGee23 . Slow and steady is the way to go.
Well, it looks like I'll continue to walk only for the rest of the week. The chiropractor says that I strained my back and just keep doing things that make it worse before it heals. I think it all started a few months back when I almost fell on the treadmill and really twisted my back. Then about 1.5 months ago, I nearly fell on the driveway. Looking back, it has been tight/slightly painful since then, but nothing to worry about. But, working with the kids almost every day, sawing and hauling wood 3 days, mowing two lawns and weed eating was just too much. My right hip is swollen - I can feel it. And the sprain is making it less mobile as is scar tissue built up from previous injuries. So, he has scheduled muscle stimulation and an adjustment 3 times a week for three weeks. If it gets better before that, great. He'll stop and we'll call it good. For the first week, though, he wants me to minimize activities where I am likely to twist it again...so no running and no tennis. Walking is fine. I'm hoping I can add in running at the first of next week and then tennis. We'll see. I figure if I am going to go to him, I need to do what he says.
He did say that he is used to dealing with people that he has to push to get up off the couch and move at all. He's not used to dealing with someone who is already very active and he has to reign in.
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@quilteryoyo wrote: »
@AlphaHowls So sorry to hear about your mom. Hugs to you all. I know she was very blessed to have you with her all these years. I hope the dental implant didn't affect your running too much. I know keeping up your streak is important to you for many reasons.
My streak is still alive! Thank you!
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@AlphaHowls I'm so sorry to hear about your mom. Thinking of you both and wishing you comfort and strength.
All the rest, I'm far behind but cheering you on and wishing healing and recovery to those who need it.
Date :::: Miles :::: Cumulative
10/01/21 :::: 0.0 :::: 0.0
10/02/21 :::: 6.7 :::: 6.7
10/03/21 :::: 0.0 :::: 6.7
10/04/21 :::: 2.1 :::: 8.8
10/05/21 :::: 3.6 :::: 12.4
10/06/21 :::: 6.4 :::: 18.8
10/07/21 :::: 1.7 :::: 20.5
10/08/21 :::: 0.0 :::: 20.5
10/09/21 :::: 10.0 :::: 30.5
10/10/21 :::: 3.3 :::: 33.8
10/11/21 :::: 3.1 :::: 36.9
10/12/21 :::: 3.1 :::: 40.0
10/13/21 :::: 5.8 :::: 45.8
10/14/21 :::: 3.1 :::: 48.9
10/15/21 :::: 0.0 :::: 48.9
10/16/21 :::: 4.0 :::: 52.9
10/17/21 :::: 13.2 :::: 66.1
10/18/21 :::: 2.2 :::: 68.3
10/19/21 :::: 3.3 :::: 71.5
Chugging along here. Yesterday was a brief, and I mean very brief, little run with Stella. Cut short by more rain which she decided was asking too much. We made a u-turn back home and I went to the gym and did a short warm-up on the treadmill instead before my strength class.
Tonight though was beautiful. I met a couple of friends after work for a run and chat. We very much appreciated the gorgeous blue sky after days of rain. It's not going to last so I was glad to get out and enjoy it a little.6 -
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10-1 7k slow
10-2 7k sleasy (between slow and easy)
10-3 7k slow
10-4 rest
10-5 7k measy (between moderate and easy)
10-6 6k slow
10-7 rest
10-8 7k slow
10-9 7k easy
10-10 7k moderate
10-11 rest
10-12 7k slow
10-13 7k slow
10-14 rest
10-15 7k slow
10-16 7k measy
10-17 7k easy
10-18 rest
10-19 rest
10-20 4k easy
October Total: 94k
October Goal: 150k
Sunny, mid 40s F, and just the tiniest breeze from the south. Didn't want to overdo it, so I didn't.
When you pop in here claiming your December 2021 mileage, what accomplishments will you have made?
PUT THE FUN BACK IN THE RUN!
Return to a good running weight of 175 lbs (second attempt)
2021 Races:
6/26 Direction Up 5k, Solon, OH 31:48 chip; 31:59 Garmin; 53d overall; 2d male 65 and over
7/17 Run of the Ox 5k, Mantua, OH 32:19 Garmin; 44th overall; 3d place male 60 and over6 -
@quilteryoyo so sorry your back/hip are still hurting. Glad you went to the chiropractor to get it checked out. Hope you can rest up and take it easy this week.
7 miles this morning. Today was MUCH better than Monday. Took it easy, and it actually felt easy, and my pace was a full minute / mile faster than Monday. Hardly any leg pain. I hate to say it, but I really think the leg pain is from the new pair of Ghost13s I got in August. Looking back at each of the runs in those shoes, I only had a handful of decent runs. Most were slow and painful. So I think I will retire them for a while and see how I progress.
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5.1 miles through the woods at 11:24 average pace.
Running is feeling really good now and I feel like my fitness has improved dramatically over the last four months. When I started back, I wasn't sure that I would be able to stick with it. There was this nagging pride thing in the back of head. Would I be okay being slow for an extended period of time? I was able to work through that and I'm perfectly fine with where I am right now. So, I started thinking about goal setting.
I have always advised aspiring marathoners that they shouldn't think about training for a marathon until they have been running 40+ miles per week for a year or else they are setting themselves up for a suffer-fest (not always a popular opinion, I know, but it's how I feel). So, I'm going to take my own advice. I'm close to 40 MPW right now, so I'm going to plan for my first Phase II Marathon (6th marathon overall) in the Spring of 2023, with a secondary goal of a BQ in Spring of 2024. My last marathon was in the Spring of 2014 (BQ, barely, in 3:24), so this goal should loosely align with the 10 year anniversary of my last BQ.
There we go. It's public so now I have to make it happen.
98.2 miles complete of 1259 -
Not as much to talk about today. Easy paced run, pretty straightforward stuff.
10/1- 7.6 miles
10/2- 4.05 miles
10/3- 14 miles
10/4- 4 miles
10/5- 8 miles
10/6- 4 miles
10/7- Rest
10/8- 8.15 miles
10/9- 4 miles
10/10- 13.5 miles
10/11- 4.35 miles
10/12- 6.6 miles
10/13- 5 miles
10/14- Rest
10/15- 4.21 miles
10/16- 5.11 miles
10/17- 10.06 miles
10/18- 4.6 miles
10/19- 7.5 miles
10/20- 4.52 miles
October To-Date: 119.25 miles
October Target: 185 miles
Percentage Complete: 64.46%
On-Pace?: 0.1 miles behind pace
Since my long runs are on Sundays, it's going to look like I'm falling behind pace right up until Sunday every week.
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Walked 1, Ran 4 today.
Yesterday was a rest day, and I did Yoga for Runners again. It was not a good food day, as a lot of frustration was had. My run felt not great physically (most likely due to poor food choices), but way good mentally this morning.
October progress - I've already surpassed my walk mileage goal for the month, and I'm .5 miles from my miles goal. I think I probably set them too low, so I'll be adjusting that a little for next month.
October mileage:
W: 11 (out of 10) , R: 39.5 (out of 40)10/2 - W: 1, R: 3
10/4 - W: 1, R: 3.5
10/6 - W: 1, R: 3
10/8 - W: 1, R: 3
10/9- W: 1, R: 5
10/11 - W: 1, R: 3
10/13 - W: 1, R: 4
10/15 - W: 1, R: 3
10/16 - W: 1, R: 5
10/18 - W: 1, R: 3
10/20 - W: 1, R: 4
Total shoe mileage: 56.53 -
@AlphaHowls - So sorry to hear about your mom. Lots of good vibes being sent your way. 🍀
@quilteryoyo - I hope your back feels better soon!0 -
Thanks @Scott6255 . I'm glad you had a nice run and sorry that the cause of it may be your new shoes.....but am glad that you figured it out, if that is the case.
@CarsonSurfs You have done great with your comeback. That sounds like a sound plan. And, you are right, now that it is in writing for the entire world to see, so you have to do it!
I think it's cool that it'll be close to the 10th anniversary of your last BQ.
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I had a 7 am dental appointment this morning so I didn’t get to do my normal Wednesday morning before work run. It’s a beautiful Fall day though so I’m planning to get out after work this evening. I much rather prefer running under the cover of darkness than out and about where people can see me!
Hugs and prayers to you @AlphaHowls. How blessed your mom has been to have you to care for her all these years. I’m sure it has required a lot of personal sacrifice from you. I hope that I can do the same for my parents if/when that time comes.
@julieannegannon – I echo what everyone else has said – of course you are welcome here!
@quilteryoyo – Glad you are following doctors orders even though hard not to do the things we want to do. Wishing you a speedy recovery!
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Goal is 50 miles for the month of October.
So on Monday, I had a dental appointment for cleaning and x-rays.(Must be the time of year for everyone to see the dentist.) My husband also had an appointment and usually we ride together, but I told him that I wanted to run afterward and so we drove separately.
There was a new hygienist (she was a traveler) in the office and she really went to town on my teeth. After all of the flossing and polishing, my gums were sore and throbbing. She chastised me for not flossing enough. Does anyone floss enough? I told her that I flossed about 3 times a week. In all honesty, probably closer to once a week. I have to get a new filling and new crown. Oh well.
Really there was no excuse to not have a good run. The temperature was in the low 50's with a light breeze, lots of sun, and no one was really on the trail. The trail is a paved stretch which runs through the woods, and over some parts of the river. The leaves haven't turned yet, but still pretty. The big obstacle is the walnut trees, dropping nuts, which are about the size of golf balls. If you are not aware, it is easy to trip on them.
The run wasn't all that pleasant. I felt sluggish, but I persevered. I started to feel better after mile 1, but by mile 4, I was ready for it to be over. I was glad that I got it done early in the day. Super tired, I went to bed 3 hours earlier than usual.
10/3.... 3.09 miles
10/12...3.13 miles, combination of running and walking
10/18...5.28 miles
Total miles.....11.5 miles5 -
@AlphaHowls I am so sorry to hear about your mom. I will be sending prayers for you and your family. Wow! Have you really been taking care of her since 2007? That's a really, really long time.
@quilteryoyo When I read your story about all the wood that you cut and hauled and stored, and then mowed 2 yards, I felt exhausted. That's a ton of work. I hope that your back feels better soon. Maybe a strain. Sometimes soaking in a tub with epsom salts helps muscle strains.
@katharmonic....Actually I was born and live in Indiana (IU), but my sister is a classics professor at U of I. We started going to college football games, because both my husband and I like football, and my sister doesn't. Her husband is an avid fan. Well, if you go to enough games, then you become a fan. So go Hawkeyes! I thought that they played flat against Purdue, but Purdue had a great game plan with alternating 3 quarterbacks. Also did you know about the coach who painted the opposing teams locker room pink because he thought that it would make them feel weak. Always looking for an edge.
@skippygirlsmom ...Horse racing is complicated. Sometimes a horse is worth more in the breeding barn than as a racehorse, but they have to have the pedigree plus prove itself on the track. So "Going to Vegas" was purchased for $500,000 and they are estimating her worth as 1.2 million now....just because she won a grade 1. They haven't made a decision about selling her yet. It depends on how she does in November's race. I own such as small share that I am obviously no a decision maker. Although I am a many decades fan of horse racing, I don't know much about horses themselves. I do get a lot of inspiration about these beautiful animals who run because they love it.
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@AlphaHowls I’m sorry to hear about your mother. She has been very lucky to have you caring for her.
@quilteryoyo So sorry you are feeling bad, but it sounds like you’re taking it easy. I hope you feel better soon.
I decided that I am going to focus on improving half marathon time for now and then go for improved time for the Wineglass Marathon next fall. I love the NY scenery much more than that of downtown Atlanta! Plus, we can turn it into a trip to visit hubby’s family.
I am going to try Coach Greg’s half plan on Garmin to try to improve my time at the half marathon on the nearby base in January. I ran it in 2:19 last year, so I’m going to shoot for 2:15. Today was the Benchmark Run.5 -
Okay my day didn’t go as planned. I walked to the store which was a mile away because my car broke down. I had to get some things at the store. So I managed to do 2.5 miles today. I did stretches but most of the day I had been good friends with the heating pad. I was reading about foam rolling but the article suggest doing self hand massages or as someone suggested here to use a ball to roll on which I didn’t have. So after awhile I massaged my piriformis muscle really hard and I finally got some relief. I was able then to fully stretch the muscle with barely any pain. It loosened up. So with a few days I’m going to concentrate on heating pad exercises and stretches. Then do deep muscle massages on myself. When I was massaging myself it felt really good so when I get paid I’m going to get a foam roller and use that for part of my regimen everyday.8
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Thanks @Teresa502 ! It was a beautiful fall day. I hope you were able to get out and have a nice run.
@ereck44 Sorry your run wasn't the best, but you got it done and got to enjoy the great outdoors, at least. And, yes, I do try to floss every night. I may miss once or twice a month. I started doing that when I started with this new dentist a few years back and had to have a deep cleaning because my old dentist/hygienist wasn't doing proper cleanings when I saw them, for years. I don't ever want to have to do that again, so, flossing every day it is. Thanks for the recommendation for my back. Yes, it is a strain. I am now seeing a chiropractor to help and it seems to be working.
@marisap2010 Sounds like a good decision on waiting until the Wineglass Marathon. Good luck with your training.
@julieannegannon Nice walking, but sorry you were in pain afterwards. Glad you were able to get some relief.
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@julieannegannon - I got this foam roller on Amazon and really like it. It wasn't too expensive. It is long enough (36") that I can lie on it vertically to also stretch my lats and back. I pretty much use it for all areas.
@ereck44 - I also floss my teeth pretty much every night. I had Invisalign's and now have the retainers and really don't want anything stuck in there overnight.
I took Hobbes the Vizsla out this morning and ended up going for a long walk. He has surgery tomorrow morning so I decided to just enjoy some time with him and let him sniff to his hearts content. A tight hip and twinging back confirmed it was the right choice. I will be so happy to get back into my own house and bed soon. I am sure that is at least part of what is causing the back issues.6 -
10-1 7k slow
10-2 7k sleasy (between slow and easy)
10-3 7k slow
10-4 rest
10-5 7k measy (between moderate and easy)
10-6 6k slow
10-7 rest
10-8 7k slow
10-9 7k easy
10-10 7k moderate
10-11 rest
10-12 7k slow
10-13 7k slow
10-14 rest
10-15 7k slow
10-16 7k measy
10-17 7k easy
10-18 rest
10-19 rest
10-20 4k easy
10-21 rest
October Total: 94k
October Goal: 150k
Golf today instead of running.
@ereck44 Have you looked into water flossing machines? They make the task much easier and are much more efficient.
When you pop in here claiming your December 2021 mileage, what accomplishments will you have made?
PUT THE FUN BACK IN THE RUN!
Return to a good running weight of 175 lbs (second attempt)
2021 Races:
6/26 Direction Up 5k, Solon, OH 31:48 chip; 31:59 Garmin; 53d overall; 2d male 65 and over
7/17 Run of the Ox 5k, Mantua, OH 32:19 Garmin; 44th overall; 3d place male 60 and over6
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