November was a good month of running. Nothing very special, but consistent running without injury or illness. I'll take it! Getting longer trail runs at Clinton Lake and Allerton helped boost the mileage and elevation gain. Need more of those runs. Only had one race--the Rattlesnake Master 5K (21:22, 1st age group, 6th overall). It was my 5th 5K in 4 months. Not bad for an old ultrarunner. Now I focus on ultras: Winter Solstice 30 miler (Dec 21) and Riddle Run 28 miler (Jan 28).
| Oct 2022 | Nov 2022 |
| Run Activities | 24 | 29 |
| Total Distance | 92.68 mi | 123.11 mi |
| Average Distance | 3.86 mi | 4.25 mi |
| Max Distance | 9.87 mi | 11.47 mi |
| Total Activity Time | 15:26 h:m | 21:01 h:m |
| Avg Run Time | 38:37 m:s | 43:30 m:s |
| Total Elev Gain | 4,508 ft | 6,827 ft |
| Average Pace | 10:00 /mi | 10:15 /mi |
| Average Heart Rate | 126 bpm | 126 bpm |
| Average Run Cadence | 163 spm | 161 spm |
With the longer and hillier trail runs, my average pace slowed. I need to work on keeping my hard-earned speed. Strides, cadence drills, hill repeats, and tempo runs need to be part of the training mix all winter. No need for any 5K races or track workouts. Hard to develop speed, easier to maintain it!
1 comment:
The statistics looks great;)
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