Thanksgiving Week Report

Due to weather and travel I didn't get the miles I needed to hit 200 KM for the month, but I still had an enjoyable week!

Sunday
7 mile/11.2k Trail Run
Result: 7.0 miles in 1:29:55, 12:51 pace

Monday
Travel day

Tuesday
8 miles/12.8k
Result:  Rained out!  A huge storm blew in and we had over 3 inches by noon. We were also under a Tornado Watch.  That's not something I want to risk running in.  The Gulf was rowdy, too!

The view from our room

  
Wednesday
5 miles/8k
Result: Ran 6.18 miles in 59:59, 9:42 pace
It was COLD when we got up - 42 degrees (feels like 34) with wind of 16 mph and gusts of 33 mph!  The storm that blew through dropped the temperatures significantly.  I ran along a peninsula, 3 miles straight into the wind and 3 miles with the wind to my back.  My pace at the turn was 10:14, my return pace was 9:07!

I earned my 160 KM after Wednesday' run:

Thursday
10 miles/16k
Result:  Ran 8 miles in 1:19:24, 9:55 pace
It was a little warmer on Thursday and not quite as windy.  I parked at the same location, but headed the opposite direction.  I was determined to run another sub-10 pace, but it felt much harder! My legs definitely weren't recovered.

Mile markers on the trail

Cute colored houses on the peninsula

Friday
5 miles/8k
Result:  I had a choice this morning - run or have breakfast with Les' parents.  We decided having breakfast was a better choice!  We had to be checked out by 11:00 and needed to get on the road since we had a long drive back to Atlanta ahead of us.

Saturday
Travel day

Total
21.19 miles/34.10 KM

Thanksgiving Week Plans

It's Thanksgiving week!  We will be flying from LAX tomorrow at 6:00 a.m., hitting each of the four time zones on Mainland U.S.A.  LAX (PST) - layover in Phoenix (MST) - landing in Atlanta (EST) - driving to Mexico Beach, FL (CST).  I wish there was a way for me to run in each time zone, but I'll just have to be satisfied with running in Florida for a few days!

Since I'm pushing for that 200KM badge, I'm going to put both miles and kilometers on my plan for this week.  I need 55.6KM or 34.42 miles

Sunday
7 mile/11.2k Trail Run
I ran this today - the trail was a mess!  There had been some rain and it looked like a flash flood - the trail had a whole new look. 

And somebody got stuck...

Monday
Travel day

Tuesday
8 miles/12.8k
  
Wednesday
5 miles/8k

Thursday
10 miles/16k
I want to do a little extra so I can enjoy some pumpkin pie!

Friday
5 miles/8k

Saturday
Travel day

Total
35 miles/56k
I'm going to have to work to make it happen!

Weekly Report

My left IT Band has been a little tight this week.  I'm using the foam roller daily - before and after running.  It hasn't improved much, but I don't think it's getting any worse.  I missed my distance goal for the week by a little over a mile. I'm now at 144.6  KM for the month - 55.4 KM to go to reach 200!  I'll have my Thanksgiving week plan up tomorrow.

Sunday
Rested

Monday
Ran 9.29 miles in 1:39:23, 10:42 pace
Watched the moon set over Diamond Head.
Also walked 2.3 miles.

This week Strava had a different challenge going "Any Way 10k" - run a 10K, any location, any time.  So I earned my finisher's badge:

Tuesday
Ran 4.9 miles in 1:10:43, 14:26 pace
This is when I first noticed tightness in my IT Band.  I slowed way down and did quite a bit of walking.  I really don't want to be sidelined by an injury!
Also walked 2.1 miles

Wednesday
Walked 2.6 miles 

Thursday
Ran 5.75 miles in 1:00:56, 10:36 pace
IT band was still cranky but I knew we were getting ready to fly home and wanted to do something before sitting for hours!

I earned the 120 KM badge after Thursday's run.

Friday
Rested.  I wanted to do a trail run but the wind was howling, gusts of over 45 mph - no thanks!

Saturday
Ran 10.01 miles in 1:59:25, 11:56 pace
The wind was still blowing - about 15 mph with gusts over 35 mph.  This wind is also cold - I really wanted to stay in bed!  But I survived.

Total
Running  29.95
Walking 7.00
Total miles:   36.95

Weekly Report

I had another really good week with three strong runs and one dud!  I guess that's my new theme.  I didn't hit my distance goal for the week, I'm slightly under 100KM for the month now so I've got a little to make up next week.

Sunday
Rested

Monday
Ran 4.46 miles in 45:30, 10:13 pace
Flat, fast run.

Tuesday
Ran 5.65 miles in 59:01, 10:27 pace
Les lost his keys last Saturday, so we were sharing a set until we could get replacements.  Our condo is very secure, but it's a hassle when you lose a key!  I had originally planned on running Tantalus, but Les wanted to ride.  We both headed out at the same time and I had to push the pace to get back because I was carrying our keys!  I turned the corner just as Les was coming in the other way.
 
Wednesday
Ran 10.01 miles in 1:44:10, 10:25 pace
I crushed my previous times on Tantalus!  My legs just felt great this morning and I kept moving.  I shaved over 5 minutes off my total time.
Also walked 4.4 miles

I earned the 80 KM badge after Wednesday's run.

Thursday
It was time for a rest day!  Then I decided to go to the zoo and ended up walking 6.15 miles!

Friday
Rained out from running but did walk 4 miles.

Saturday
Ran 7.06 miles in 1:35:41, 13:35 pace
I had total lead legs this morning, but I still lapped everyone on the couch!

Total
Running  27.17
Walking 14.55
Total miles:   41.72

Weekly Report

I had a really good week.  Three strong runs and one not so strong!  I'm going to start posting any Strava awards that I get.  They will include PRs (Personal Records) and CRs (Course Records.)  Course Records mean I am the fastest Strava user to run a particular segment.

Sunday
Ran 8 miles in 1:29:52, 11:14 pace
I didn't run as long as I hoped but I did put in some really tough hills.

Monday
Ran 8.08 miles in 1:36:47, 11:58 pace
I decided to hit the trail one more time before heading to the airport.  My view of the canyon.  I've taken lots of pictures on our island this year, but we've got some pretty cool views in Simi Valley as well.

 CR on Las Llajas Climb (03:28) - this is a really tough segment - 0.30 miles with an average grade of 10.1%.  I ran it last week in 3:59, which was enough for second place. 



This picture was taken at my turn around point.  Over 900' of elevation gain in 4 miles.

Trail running is not for people who don't like to get dirty!!

Tuesday
Walked 2 miles

Wednesday
Rested

Thursday
Ran 7.43 miles in 1:24:15, 11:20 pace
I was so sluggish this day!  But the sunrise over Koko Head was worth getting up for.
Also walked 2.6 miles

Friday
Walked 2.7 miles

Saturday
Ran 8.64 miles in 1:31:03, 10:33 pace
I was feeling good this morning! The weather looked threatening but I stayed dry the entire time.

PR on Diamond Head Rd (south) (15:57)  This is a 1.5 mile segment with a long pull up. My previous PR on this was 16:12 set way back in March!

I'm on pace with my 200 kilometer goal for this month.  Currently I am at 52KM with three weeks left in the month.  I got my first distance award for this month, they appear in 40 KM increments.  One down, four to go!

Total
Running  32.15
Walking 7.30
Total miles:   39.45

Strava Challenges and Finishing 2013 on a Strong Note

For the past year or so I have kept track of my activity on Strava.  It's fun to see how I measure up against others and previous runs that I have done.  When I've had a great run, I'm curious to see if I've earned a PR or top 10 spot on segments along the way.

Strava also has "Challenges" that users can sign up for.  They have monthly distance challenges, along with a variety of others.  I signed up for October's "Turn Up the Heat" Challenge - this was to see how many miles runners could reach in the month of October.  17,322 participants ran a total of 944,916 miles!  I ran just over 120 miles and ranked 1,782 - just out of the top 10%.   There were 3,102 female participants and I ranked 182nd - top 6%!  It's all in fun and the only awards are these little badges on your Strava page:

I'm not sure why Strava uses kilometers, although they do add up more quickly!  I've signed up for November's "Find Your Way" with the goal of capturing all five awards for a total of 200 kilometers, about 125 miles.  That means about 31 miles a week. I plan to do the same for December to finish what has been a challenging year on a strong note!

Looking for a motivating way to finish 2013?  DVF (Daily Vitamin Fitness) is having a Holiday Virtual 5K Race Series - on Thanksgiving, Christmas and New Years Day. I'm planning on participating in those as well.  You have to run them on the actual holiday, and do all three to qualify for prize drawings, but I think I can make it work this year. 

How are you going to finish 2013?

Weekly Report

It's hard to believe we have completed the first ten months of 2013!  The holidays are here, time to stay serious about activity and healthy eating!  I had a wonderful week at home - I love the cooler temps and will miss them when we head back to Hawaii on Monday!

Sunday
Rested

Monday
Ran 8.05 miles in 1:27:04, 10:49 pace
I ran a very hilly route and pushed the pace.  I almost always do well after a rest day!

Tuesday
Ran 5.23 miles in 1:05:06, 12:27 pace
I was definitely feeling the effects of Monday's run.
Wednesday
Rested

Thursday
Ran 7.67 miles in 1:34:08, 12:16 pace
I decided to hit the trail this morning.  It was so peaceful... until I saw a cow on the side of the trail!  He stared me down while I carefully moved on.  I also saw two deer, a variety of birds and rabbits.

Friday
Rode 9.37 miles in 1:07:50, 8.3 mph
This was my first time on my bike in exactly a month and I could tell!  I have no climbing strength.  I'm seriously thinking about putting the bike away until we are back from Hawaii for good.  This once a month stuff just doesn't cut it.

Saturday
Rested
Since we have the time change tonight, I plan on getting up and running extra long in the morning.  I want fresh legs.


Total
Running  20.94
Cycling  9.37
Total miles:   30.31