Fourth Annual Runs for Cookies Virtual 5k

First, Happy birthday to Katie of Runs for Cookies!  If you are not a reader of her blog, I highly recommend you check her out.  In honor of her birthday, today was the Fourth Annual Runs for Cookies Virtual 5k.

I had some doubts about my pace for this morning.  I wanted a sub 30 minute, but last week after running Tantalus I was pretty sore for a couple of day.  Since I ran the reverse loop on Saturday I thought I would be sore again, but I wasn't sore at all this time.  I got up, turned my music on and headed out:

Mile 1 = 9:00
Mile 2 = 9:09
Mile 3 = 9:09
0.1  = 9:01

Total 3.11 miles in  28:11, 9:04 pace!  I ran this at Ala Moana Park, which is completely flat.  It was also very calm this morning.  A rain storm blew in about an hour later.  I had a max power of 250 watts (during the last 10th of a mile) with an average of 207.5.  That is my highest average yet!  My average heart rate was 155 with a max of 167.  A great start to my week!

Several hours later...

I was at the Ala Moana shopping center after lunch and realized I ran, but no cookie.  The Cookie Corner took care of that!

First Race of 2016

I am a long time reader of the Runs for Cookies blog.  Katie is an inspiring writer who lost an amazing amount of weight and became a runner along the way.  She and I both ran our first marathons in 2012, which is when I started reading on a regular basis.

Katie's birthday is January 25th.  When she turned 31 in 2013 she decided to have a virtual 5k - Runs for Cookies Virtual 5K.  I signed up and "ran" this in 2013 - it was actually my first run after we moved to Oahu in 2013.  I struggled big time with the heat and humidity, but actually did 6.3 miles that day.  Les and I hiked 5.7 miles on Kaʻena Point in 2014.  Last year I had the flu and didn't run/walk/hike/crawl at all!

It was kinda windy on Ka'ena Point!

Last night I signed up for the 2016 Runs for Cookies Virtual 5K.  This will be race number one of 2016.  It's free, there are no medals or t-shirts, but it's a great way to kickoff the year.  Funny thing, we'll be on Oahu again when this takes place!

Do you participate in virtual races?

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

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?