August 2015 Running Challenge
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Weather was just too perfect for a rest day, despite getting in a bunch of miles on the bike and pool, so I went out for 3.5 miles tonight. Doing a long run tomorrow early AM with friends, so didn't want to push it too much.
@skippygirlsmom - Rash seems to be slightly subsiding as I only had to get up once in the middle of last night to apply benadryl. Cold showers/water and drinking lots of water (to flush things out) seem to be working as well.
8/1 - 3 miles
8/2 - 6 miles
8/4 - 12 miles
8/5 - 5.5 miles
8/6 - 8 miles (w. 8x800s @ 6:22 pace)
8/8 - 3 miles (sprint triathlon 5k @ 7:03 pace)
8/10 - 9.5 miles
8/11 - 3 mile run
8/13 - 1 mile run
8/16 - 5 mile run
8/17 - 7 mile run
8/18 - 8 mile run
8/19 - 8 mile run
8/20 - 8 mile run
8/21 - 8.5 mile run
8/22 - 3.5 mile run
Total: 99 miles
Goal: 140 miles
Remaining: 41 miles0 -
@WhatMeRunning you just kill it with your long runs. Wow. Wow. Did I say wow? Wow!
@juliet3455 Today I did the Grind in 59 minutes. It was jam packed, passing people was tough, but few passed me which I have to say at 53 I'm feeling pretty good about. I'll bring it down by 10 by next year.
What I really enjoyed was the after-climb run. Unlike virtually everyone else who takes the Gondola down for $10, I ran down (actually a little more up too) and had a great time with not a soul in sight for most of the 12km back. 3,160 feet of elevation gain today.
With little more than a week away to September I am not going to reach my goal so am moving the goal to September and August will simply be to have fun out there.
+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Month to date: 155.14 km Goal: 322 km / 200 miles (48% completed) +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Aug 22 14.54 km Tons of trail climbing + back down, 847 meters climbing Aug 21 08.10 km Date Run Friday. Low HR. Aug 20 14.60 km Taking it easy along the river Aug 19 14.10 km Mountain trail run Aug 18 10.08 km Lake trail run Aug 17 ----- Rest Day Aug 16 16.87 km HR up 20bpm over normal for pace, drugs? Aug 15 ----- Off for health Aug 14 ----- Off for health Aug 13 14.75 km Urine colour: Amber Ale bordering on Stout. Call 911. Aug 12 13.70 km Up at 0530H to beat the heat Aug 11 ----- Life Day Aug 10 ----- Life Day Aug 09 08.09 km Gentle welcome home date-run with Sue Aug 08 12.27 km Great cool run along Lake Sammamish near Seattle Aug 07 06.04 km Short run before really loooong driving day, bye bye Montana Aug 06 ----- Rest Day / 10km hiking in Swan Range, Montana Aug 05 08.09 km Easy trail in Bigfork Montana Aug 04 ----- Rest Day Aug 03 03.35 km Quick jaunt before long driving day, bye bye Alberta Aug 02 ----- Cycling while visiting family Aug 01 10.60 km Trails both wide + single track
View of Vancouver's English Bay from the top of the gondola station.
Your's truly having too much fun for free. Pointing NE-ward towards the Mount Fromme area, one of the best mountain biking areas in North America.
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I have been reading through and trying to get caught up on everyone. I had a good long run today until it got too hot. It started out lovely, cool and overcast that burned off around mile 8 and it started to really warm up. Learning from my more recent experiences with the heat I walked and ran the last 2-3 miles. Both Hobbes and I were exhausted when we got home. It is supposed to get super hot and humid this next week with triple digits here and even up to 90 at the beaches! Ugh - Fall can't get here fast enough! Even though it is going to be a hot week I am hoping to make it to my goal this month - I still think(hope) it is doable!
@ddmom0811 - I love running with Hobbes the Vizsla. He gets me out there even when I don't really want to go. It is especially fun when he can run off leash - he just wants to go fast and is always looking longingly at the faster runners and the cyclists. I am sure he is hoping to get to run with them!
@Ohhim - Hope the antibiotics and allergies are getting better!
@mwyvr - love the view!
@skippygirlsmom - hope your side is ok and that Skip is doing all right too. Hopefully she doesn't get a black eye
from the wasp!
Date.......Miles......Total
08/01.....8.45.......8.45
08/02.....0.00.......8.45 - rest
08/03.....0.00.......8.45 - unplanned rest +Agility
08/04.....5.11.....13.56 - +Strength training
08/05.....4.18.....17.74
08/06.....4.86.....22.60 - +Strength training
08/07.....5.32.....27.92
08/08...10.48.....38.40
08/09.....0.00.....38.40
08/10.....5.10.....43.50 - + Agility
08/11.....0.00.....43.50 - Houston
08/12.....0.00.....43.50 - Houston
08/13.....0.00.....43.50 - Houston
08/14.....4.19.....47.69 - Shake out run
08/15.....7.05.....54.74 - ugly run
08/16.....2.00.....56.74 - Dog Beach Sunday!
08/17.....7.16.....63.90 - + Agility
08/18.....0.00.....63.90 - +Strength training
08/19.....4.98.....68.88
08/20.....0.00.....68.88 - +Strength training
08/21.....5.52.....74.40
08/22...12.02.....86.42
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8/3 4.02 miles
8/5 2.56
8/13 4.11 (got sick for a few days)
8/15 3.77
8/16 2.17
8/18 3.05
8/19. 3.2
8/21 3.76
8/23. 3.65 -- traveling in Chicago and in a long time this was a first treadmill run. Did not like it really.
30.31/500 -
8/1: 5 miles
8/2: 11.5 miles
8/3: 4 miles
8/4: XT day: 42 min bike (12 miles) and 35 min walk (2 miles), AKA: 2 episodes of Gilmore Girls
8/5: 8 miles
8/6: 6.5 miles with the Thursday crew
8/7: 5 miles
8/8: 3 miles
8/9: 18 miles
8/10: 4 miles
8/11: REST DAY!!
8/12: 10 miles
8/13: 7 miles am, 6.4 miles pm with Thursday crew
8/14: REST DAY!!
8/15: 6 miles with the Saturday morning group
8/16: 14 miles
8/17: 5 miles
8/18: Rest
8/19: 9.2 miles
8/20: 8 miles am + 6.3 miles pm with Thursday crew
8/21: Rest (went shopping and got the last of the "sizing down" clothes I need for summer/fall)
8/22: 5 miles
8/23: 15.1 miles
Perfect day for a long run: 60 degrees at the start, breezy, not too humid. I ran along the canal for a mileish and startled a crane which was fun! But then later I got bit by a bug/spider, and that was not fun. But I felt great throughout and hit the last three miles at a faster pace: 8:45, 8:40, 7:50! I'm really excited for proper training to start in September. These long mileage weeks are paying off already! I'm going to have to figure out what my new tempo and race paces will be and that's super exciting!
157/200
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1/8/15 - 3 miles
3/8/15 - 1.5 miles
4/8/15 - 1.5 miles
6/8/15 - 1.5 miles
7/8/15 - 2 miles
8/8/15 - 3 miles
10/8/15 - 1.75 miles
11/8/15 - 1.75 miles
13/8/15 - 1.75 miles
14/8/15 - 1.75 miles
16/8/15 - 3 miles
17/8/15 - 2 miles
19/8/15 - 1.5 miles
20/8/15 - 1 mile
23/8/15 - 3.5 miles
3.5 miles round the lake and a bit, they were hosting a jet skiing event there today, gave me something else to look at for a while
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MFP: August running challenge:
New personal record 5 miles in 49 mins.
My goal was to get it done in under an hour. My previous time was 67 mins from 6 weeks ago. I am so stoked!!
I also picked up another mile in warm ups from last couple days.
August goal: 45 miles
Completed: 43
>>>>>>>>> 2 to go <<<<<<<<<
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8/1 - 10 miles
8/2 - 3.2 miles
8/3 - 5.5 miles 1st day of school here, can't believe my baby is a Sophomore!
8/4 - 3.2 miles
8/5 - rest day
8/6 - 1.8 miles ending up not getting back out last night - had to bring work home with me and worked until 9:30
8/7 - 4.4 miles in the fog
5K Run to the Rescue with Skip and some of her teammates tomorrow.
8/8 - 3.1 Run to the Rescue 5K today. Skip and I ran, it was trail for almost 2 miles (I've never run off the road) then onto the road, then onto parking lot gravel (ugh) then back to and finish on grass. We don't have official times, I was I did a 9:43 pace just over 30 min so not near a PR, Skip said she was about 23:49 not near her PR either. I thought it was a tough course, a few hills. The trail was hard for me very rooty and uneven, but it was a lot of fun. I finished 3rd in my AG and she finished 1st in her AG.
8/9 - 9.3 miles
8/10 - 3.5 miles of recovery - it's my birthday it's my birthday!!
8/11- 6.1 miles
8/12 - 3.5 miles - Wed is usually my rest day but I need to be in work at OhDark30 the next two days so I ran today.
8/13 - rest day
8/14 - rest day - work got in the way for 2 days :-(
8/15 - 6.5 miles - halfway right on schedule
8/16 - 8.6 miles - longest run ever for Skip - so proud of her
8/17 - 3.5 miles of leisurely run in the rain
8/18 - rest day
8/19 - 6.4 miles legs still sore and they talked to me the whole run - they weren't cursing so I kept going
8/20 - 5.1 miles
8/21 - 3.5 miles - overslept a bit so I knew I couldn't do the 4.5 I wanted ended up with a 10:15 pace, felt great.
8/22 - 6.5 miles
8/23 - 3.5 miles legs so heavy ugh for the second day
97.4 miles of 120
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Thanks for the feedback on my 2-a-day question everyone. I'm kind of glad that the feedback kind of fit in with my assumptions, giving me a little more confidence in the training alterations I was considering.
My goal for summer training was two specific things that worked hand in hand. I was running halfs comfortably with regularity and wanted to increase pace by running increased easy miles, and getting my long distance into the 16-20 mile range and doing a full in the fall (slowly at training pace so I could do other fall races too).
I started all this doing about 24 miles/wk on 3 runs/wk. I was able to build to 56 miles/week over the summer on 5 runs per week. Part of what made that workable was 2 long runs of 12 miles and one 16 miler. I have recently started doing 20 milers which are a different thing, and I was expecting that. Add in the schedule changes with school starting and it all adds up to rethinking my traing approach as I head into fall.
I have only had one chance at a cool run to see how my pace increased on a long run and I shaved a little over a minute on that run, very nice, but I had hoped to get faster than that as I am looking at a 6 hour marathon most likely. Doable if I have the correct nutrition, hydration, fueling, pace and even luck on race day. I was hoping to be anywhere in the 5 hours range. But it is what it is, and I have the mental readiness to go that distance, of that I have zero doubts right now.
My initial plan was lots of miles and no speedwork. But if I'm going to do 4 days/wk with far shorter runs (4 to 6 miles) and one long run per week 16 to 20 miles) then I think it makes far more sense to do two of those shorter runs as tempo, intervals or hills. Especially hills.
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7.2 for a slightly-longer-than-expected Sunday run, but I decided to keep going if I felt OK, and get to an even 80/100 miles for the month so far.
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1- 8.35 miles. walk
2- 5.9
3 rest
4- 3.24
5 rest
6- 3.27
7- busy, hot, lazy unplanned rest day
8- 3.12 to make up for unplanned rest day.
9- 7.13 hot. HI >90
10-rest
11-1, cramps
12- 4.38
13- rest
14- 4.21
15- rest
16- 5.57
17- 1 shake out the road trip stiffness
18- 4.73
19- rest
20- 3.47 walk
21,22-leisure walking/ rest
23- 11.11
66.48/70+
Looks like I can hit 90 for the month if I don't lose momentum. Crazy, because I feel like the whole month has been mediocre runs since I'm off pain med. Forward is still forward. I've embraced slow. Not happy about it, bit accepting that where I am.0 -
Trying out a new format inspired from some of the others I've seen here.
Date Miles MTD ------ ----- ----- Aug 02 8.0 8.0 Aug 03 5.0 13.0 Aug 05 5.0 18.0 Aug 06 4.4 22.4 Aug 08 9.1 31.5 Aug 09 3.6 35.1 Aug 11 6.2 41.3 Aug 13 5.0 46.3 Aug 15 10.0 56.3 Aug 18 5.0 61.3 Aug 20 6.3 67.6 Aug 22 5.2 72.8 Aug 23 7.2 80.0
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Tri-River Triathlon Peace River.
Swim 750m 18:46 Rank 39/61
Bike 20 km 52:11 Rank 42/61
Run 5 km 28:57 Rank 37/61
Overall placement 42/61. A Decent Day Cloudy, light wind and 15C.
Time for some serious Hydration, Foam Rolling and stretching. I plan on a 3-5 km walk with lunges and stretch's to help loosen up the hips.
Need a better bike, Improve my swimming, Run faster. Lose another 20lb/10kg will be a big help.
2 years ago running across my yard would cause me to puke a lung.
Actually very happy with my run. To get 28:57 after doing a 20km bike ride.
I was the only competitor who crossed the finish line with a bloody wound on the body.
Jumping out of the pool I caught my knee on the edge of a Rough Tile and cut it open.
You haven't competed hard enough unless you leave a little blood on the ground.0 -
WhatMeRunning wrote: »
My initial plan was lots of miles and no speedwork. But if I'm going to do 4 days/wk with far shorter runs (4 to 6 miles) and one long run per week 16 to 20 miles) then I think it makes far more sense to do two of those shorter runs as tempo, intervals or hills. Especially hills.
Are you doing cutback weeks? It's important for recovery to do a shorter long run at least once every 3rd or 4th week or so. I usually cycle through and I'll do long runs ~14-16, 16-18, 18-20 and then do a 10 or 12 mile long run (and shorter runs during the week when I'd usually run longer) to give myself a good long break. Just make sure you aren't doing 16-20 every week, or your legs will probably start to argue with you!0 -
Highest mileage week completed in a long time with my long run with friends this AM (55 miles). Cutting back once I'm in the warm south next week as I need to put a bigger dent in my cycling challenge total.
8/1 - 3 miles
8/2 - 6 miles
8/4 - 12 miles
8/5 - 5.5 miles
8/6 - 8 miles (w. 8x800s @ 6:22 pace)
8/8 - 3 miles (sprint triathlon 5k @ 7:03 pace)
8/10 - 9.5 miles
8/11 - 3 mile run
8/13 - 1 mile run
8/16 - 5 mile run
8/17 - 7 mile run
8/18 - 8 mile run
8/19 - 8 mile run
8/20 - 8 mile run
8/21 - 8.5 mile run
8/22 - 3.5 mile run
8/23 - 12 miles
Total: 111 miles
Goal: 140 miles
Remaining: 29 miles0 -
can i ask a question? did anyone have headache/migraine problems in the early days?
ive been running (jogging) for a month and a half/ 2 months now and my migraines are coming daily now. it starts within an hour of running. im drinking 3 - 4 litres a day but its not helping so im living on paracetamol, high doses of codeine and sumatriptan
am i missing something?0 -
So true! I didn't mention cutback weeks. I used to do a 25% reduction in mileage every 4th week, but increased that to a 25% reduction every 3rd week this summer since my mileage increases plus added run days looked really intimidating on paper. May have been overkill, maybe not. I made it injury free though!kristinegift wrote: »WhatMeRunning wrote: »
My initial plan was lots of miles and no speedwork. But if I'm going to do 4 days/wk with far shorter runs (4 to 6 miles) and one long run per week 16 to 20 miles) then I think it makes far more sense to do two of those shorter runs as tempo, intervals or hills. Especially hills.
Are you doing cutback weeks? It's important for recovery to do a shorter long run at least once every 3rd or 4th week or so. I usually cycle through and I'll do long runs ~14-16, 16-18, 18-20 and then do a 10 or 12 mile long run (and shorter runs during the week when I'd usually run longer) to give myself a good long break. Just make sure you aren't doing 16-20 every week, or your legs will probably start to argue with you!
While I was in a good groove with the 56 mile weeks with a 16 miler each weekend on that sort of routine (2 high weeks, one low), I can't find a way to make the weekday runs work without sacrificing too much sleep.
I figure I will start at a "16, 20, 12" set of long runs, and if it seems doable then a "16, 20, 16, 12" set. After that second set, either way, I will be coming up on the time to start tapering.0 -
@ruqayyahsmum Daily migraines sound terrible. If you are drinking enough, maybe it's not due to fluid loss during your runs, but electrolytes or something?
@CancerSurvivor2014 Congratuations on the impressive new 5 mile PR!
@mwyvr That's a realy beautiful landscape. The run down sounds great!
@kristinegift I'm so jealous of your colder weather! Enjoy it
@kimlight2 Great job on the new distance PR!
@Stoshew71 @skippygirlsmom Nice try with the "why winter running sucks" reminder. Unfortunately, my winters aren't cold enough to freeze my eyes shut, so with the right clothing the cold (and darkness) don't bother me, as long as the roads aren't iced over. But they didn't invent the right clothing to fight the evil summer heat and humidity yet!
As of today, I'm actually all out of basecaps. I put them on to shadow my face (I read about wearing a cap in almost every "tips for running on hot days"-article I've found), then I sweat horribly under the rim and either a) take to carry them in my hand, until I get tired of that and ditch them in a trashcan, or b) keep wearing them, put them in the washing machine when I get home to get rid of the sweat, and realise again that the cardboard in there never survives the wash. Now that all the entire collection of merchandising-basecaps is gone, maybe I'll try buying one designed for running. Though if I actually paid money for those things, throwing them away in a fit of annoyance is going to bother me a lot more....
23.8.2015 -- 12.1 km
82.4km of 111km done
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Oh, and to chime in on the "two 4 miles runs vs one 8 mile run"-question:
How long of a break is okay for a run to be counted as a single run, and after what kind of break would you say that it's split in two?
Waiting for 1-2 minutes for a traffic light to turn green is probably no big deal, but how about a 10 minute buy-water-and-use-restroom break at the halfway point of a 90 minute run?
Or what about two or three 5 minute geocaching stops spread across a 120 minute run? (That's something I'm usually guilty off on the rare cases where I drive to some nice spot further away for a sunday long run
)
Really bad habit, that wastes a lot of the long-run benefits, or still okay?0 -
@_nikkiwolf_ ill check into getting some. i steer away from sports drinks because of the sugar content, i have short gut syndrome, ill see if i can get my hands on a sugar free version
yup migraines suck, yesterdays saw me vomiting for an hour before collapsing into a sleep on the floor, waking up an hour later (10:30pmish) then being unable to sleep until 7am..... i had to get up at 9am but felt perfecty fine by 9am so went off to run at 11am0
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