November Rundown
Dropping Temps, Rain and the Turkey Trot.
My month started in Tacoma, Washington where I was fortunate enough to get a few days of clear sky for some good runs along the Puget Sound. The first part of the month started with all solo runs, a few on the treadmill and as many as I could outdoors when the PNW weather relented.
I was actually born in Washington State and spent my youth growing up in Idaho. Going back to the Pacific Northwest always feels good, especially when I can get in an outdoor run among the massive tree’s and wilderness. It’s much different than the pine savannah’s of North Carolina, even the Blue Ridge Mountains pale in comparison to the Cascades or Rockies in my opinion.
The weather around Seattle and Tacoma is horrible, for the most part. But when the weather breaks for the better, it’s pretty incredible. For me, there’s nothing like the Ocean, Outer Space or the Mountains to put my life into perspective. Other times it’s simply a beautiful scene that makes me want to continue exploring and moving.
My last run in the area before caught my plan was a simple out and back from my hotel that featured small areas of wilderness mixed between the urban landscape. I ran past these tree’s just as the sun was cresting above the horizon and with their deep reds, appeared to be on fire. Despite the incredible foliage, this run proved difficult with every step a struggle and every mile a mission. Running is a funny thing, sometimes it’s great, the next day can be a serious struggle.
Back Home in North Carolina
November 2024 was an incredible month of running with friends. While April and October are the absolute best running months around here, November is easily the next best month around here for running. Temperatures continue their downward trend throughout the month and more often than not, the sky is clear with a crispness to the air that makes breathing seem even easier.
November is also a month of giving thanks and letting those around you know how much they mean to you and being grateful for the blessings in your life. It’s a blessing to be able to run, to be healthy and move everyday. I try to never take my health and physical capability for granted, it can all be gone tomorrow. It’s clear to me that it’s an even bigger blessing to have a group of people who are supportive and positive, especially when it comes to crazy ideas.
Crazy ideas like running in the pouring rain.
The month took us from shorts and t-shirts to rain gear and finally leggings and beanies. From sunny and 70F to cold rainy days and ending with sunny and 25F. You’ve got to be prepared for November, with your gear but more importantly, mentally and emotionally.
So on Thursday, November 14th in the midst of a torrential rain storm in 45F weather, I let the club know that I was running, NO MATTER WHAT.
Why?
Because I absolutely hate being cold and wet and that night would provide an opportunity to go head first into the conditions that I despise the most. I also know that Comfort is a Lie and getting better isn’t possible on the couch in the warmth of the house.
Was there concern about getting sick in the cold rain? Sure. The echo’s of my mother’s voice in the back realms of my memory telling me not to get cold and wet, should I get pneumonia. I ignored all that mess, grabbed my proper gear, a warm change of clothes for my post-run change and made it to the start.
There’s no such thing as bad weather, only bad gear. (and attitudes)
I’m not sure who is the author of the above quote, but I’ve heard it for my entire life and it rings true every time. With the proper gear, attitude and preparation you can withstand just about any weather condition and still get in your run.
I’ve witnessed runners in Chicago running along Lake Michigan in sub-zero conditions with high winds. They were bundled up tight, layered to the gills and putting in the work. Anything is possible I thought.
November also brings a myriad of Turkey Trots and local races. For runners, this is an annual tradition as sacred as roasting a Turkey. For the 5th year in a row my run club hosted an informal, unofficial Turkey Day 5K in downtown along our common 5K route. This tradition started in 2020 when all races were shut down because of Government restrictions, but it didn’t stop us from having a great time.
As the month progressed along, temperatures plummeted and the sky cleared up. My last run of the month was a Saturday Long Run of as we like to call them a FAR run. Free Association Running (FAR).
It was an incredibly chilly morning with our starting temperatures at 25F, yet we were thankful for no wind. I met up with Mike and Justin and we stepped off for an hour run before the rest of the club mustered up for their run. The intent of this run was to be easy and relaxed and just get in the miles. This run, my last of November 2024, was also my furthest run of the month at 10-miles. It was made easier by the first 5+ miles being done with Justin and Mike.
After the initial hour of running we met up with the club and took off to finish up our miles. I was honestly surprised to see so many runners there that morning, who else is crazy enough to wake up early, venture into the cold on a Holiday weekend?!? Turns out, I’m not alone in this crazy mindset and it feels good.
If you’re a runner and you spend most of your runs alone, I can’t stress enough. Find a local Run Club and try getting in some miles with other people. You may find it helps more than just your running.
So without further bloviating, let’s dig into the November Numbers.
November 2024:
124.24 total miles ran
29 total runs
26 outdoor runs
3 treadmill runs
1 hike
Longest Run: 10 miles.
Shortest Run: 2 miles.
5 Strength Training Sessions
4 Stair Mill Sessions
3 High Intensity Interval Training (H.I.I.T) Training Sessions.
Fastest Run: 8’25” avg pace for 5-miles. (November 16th)
Slowest Run: 11’30” avg pace for 3.21 miles. (November 14th)
Most Scenic Run: Puget Sound! (November 7th, 2024)
Analysis
With 124 miles complete on the month, my running was constant but not varied. I did not incorporate any speed work or intervals. I’m going to keep the momentum of +100 miles per month into December and add in some interval training to continue building strength and capacity. Another positive to carry into December was my ability to tackle the hills, specifically, not avoiding them and actively seeking them out. As far as distance, in December I will push my Long Runs out to 13.1 miles and hopefully can get a couple of Half Marathon distances done before the end of the year.
For some reason I felt like I conducted more strength training than I actually did. Maybe this is from the soreness experienced for days afterwards or the incorporated HIIT training I did. Regardless, the fact remained I only did 5 Strength Training sessions in the entire month. Those are rooking numbers, I need that to be upwards of 15-20 in December. The same is true for the Stair Mill as I felt like I did much more than just 4 sessions.
High Intensity Interval Training must increase in frequency. My intent is to bump the time up to 15-minutes of HIIT in addition to my running and weightlifting. These sessions are critical to building strength and cardiovascular capacity.
Overall I was pleased with my running and happy that I broke the 100-mile/month mark for the 8th time this year. I haven’t gained any weight this holiday season, which is a huge win for me, but I’ve also not lost any weight.
I hope ya’ll have had a Happy Thanksgiving and the coming Christmas Season treats you well with many blessings.