July (2016) Running Challenge

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  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    Elise4270 wrote: »
    Stoshew71 wrote: »
    Elise4270 wrote: »
    @Stoshew71 Thanks for the Galloway video! That's very encouraging!

    That was Jack Daniels, not Galloway. :wink:

    We'll, shows how much I know.. :tongue:

    This is Jeff Galloway

    https://www.youtube.com/watch?v=nQfOMrEEmF4
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    @net1968 great pictures
    @kimlight2 congrats on the PR distance!!
  • 5BeautifulDays
    5BeautifulDays Posts: 683 Member
    AdrianChr92 wrote: »

    Which is why I love cats

    That's so sad about the dogs...that they are abused and that they are allowed to harm people. I don't like to see animals euthanized, but you can't have them out mauling children.

    I think cats are pretty awesome, too. :)

  • 5BeautifulDays
    5BeautifulDays Posts: 683 Member
    Oh, and today was a big fat fail-whale of a run. This will be the only week for a month where I can sleep in a little and I've been rocking that--but it's also the hottest weather of the year so far and in the low 90s by lunch time. And guess when I've been getting out? Ugh. Today I ran a whole mile...and then I quit because my knee hurt and I felt like I needed someone to wring me out like a sponge.

    Tomorrow the kiddos have a mid-morning doctor appointment, so if I want to run it will have to be early. And since I basically didn't run today, I guess I'll be setting that alarm clock.


    exercise.png

  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @kimlight2 great job on the distance PR!
  • Tweaking_Time
    Tweaking_Time Posts: 733 Member
    edited July 2016
    JULY 2016 - Running
    ==========
    01 - 3.10 miles
    04 - 3.66
    06 - 4.42
    ==========
    Total = 11.18 Running Miles
    TOTAL - 44.36 July Cycling Miles - Check Out July Cycling Challenge

    All miles on the KATY, MKT, and Hinkson Creek Trails in Central Missouri.

  • HonuNui
    HonuNui Posts: 1,464 Member
    HonuNui wrote: »
    July goal.....run

    7/1 snorkel 4 hours
    7/2 7.53
    7/3 3.23
    7/4 3.29
    7/5 rest
    7/6 4.39

    Total 18.44

    Upcoming races:
    SHEPower Virtual Half: July 18
    Las Vegas RocknRoll Virtual runs--making the band
    ......Guitar Solo 6/28 3.85
    ......Drum Solo in August
    ......Lead Singer in September
    Las Vegas RocknRoll Half 11/13/16

    Ticker is my goal for 2016 and accumulation to date:
    exercise.png

  • katharmonic
    katharmonic Posts: 5,720 Member
    2.23 miles completed tonight.


    exercise.png
  • greenolivetree
    greenolivetree Posts: 1,282 Member
    This morning about 6:20am - Thank God tomorrow is a rest day!

    Now - Aw, man...I don't get to run again until Friday :(
  • DayLi77
    DayLi77 Posts: 655 Member
    Elise4270 wrote: »


    Study up newbies! There'll be another test! Thanks Stan!

    I knew it! That's what you don't tell us newbies when we join - there's gonna be a quiz! :wink:

  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited July 2016
    Date Miles today. Miles for July
    7/1 3.1 miles - 3.1
    7/2 14 miles - 17.1
    7/3 REST DAY
    7/4 9 miles - 26.1
    7/5 9 miles - 35.1
    7/5 6.2 miles - 41.3
    7/6 6.2 miles - 47.5

    exercise.png

    Upcoming races:
    UAH 8K - 3/6 <<< 34:33 3 in AG
    Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
    Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
    PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
    Cotton Row Run 10K - 5/30 << 44:57 PR
    Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
    Rocket City Marathon - 12/10

    I almost forgot to log my run from this afternoon. Busy day at work. I didn't get a chance to run until late in the afternoon and boy was it hot. Had to rush after my run to make a meeting after work (non work related). Just now settling down and getting ready for bed. Early morning with my Panera Pounders group run.
  • djspacecaptain
    djspacecaptain Posts: 366 Member
    Day 6: 3 miles

    Monthly total: 42.75/100 miles
  • Ohhim
    Ohhim Posts: 1,142 Member
    More hot miles tonight testing out a new multisport watch (910XT) - picked it up on clearance for $125 as I needed something to measure power for my bike, wanted to follow the bike workouts in my tri plan, needed better swim functionality, and my Forerunner 225 won't last me the 10.5 hours for my full Ironman in the fall.

    12 more days of Florida running until I return back to the cooler northeast.

    7/2 - 9 miles
    7/4 - 1 mile
    7/5 - 7 miles
    7/6 - 5 miles

    Total: 23 miles
    Goal: 180 miles
    Remaining: 158 miles

    2016 Race Schedule:
    Disney Marathon - Jan 6 - 3:29:09
    Gasparilla 15K - Feb 20 - 1:01:59
    Ironman 70.3 Florida - Apr 10 - 5:07:51
    Pittsburgh Marathon - May 1 - 3:08:25
    Ironman 70.3 Augusta - Sep 25
    Chicago Marathon - Oct 9
    Ironman Florida - Nov 5

    @raptor2763 - Kinda on the opposite end of the spectrum here w.r.t. mileage goals (just ran a 3:08 marathon/Boston Qualifier w. 50-60 slow easy miles/week at 3-4 minutes/mile above my marathon pace w. only about 5 miles/week of speedwork). Optimal running BMI is about 20-21 for marathons, and I find it much much easier to take & keep weight off by keeping my volume up. Still, I haven't been injured in 4 years of running, and given my race schedule (w. an IM 70.3 in Sep, Marathon in Oct, and full IM in November), staying healthy is priority #1 at this point. Being retired also helps on the free time front.
  • FrankieandSpots
    FrankieandSpots Posts: 446 Member
    July 2nd - 8.5km (6:37 min/km... 162bpm)
    July 3rd - 3km (5:23min/km...180bpm)

    July 4th - .5km (actually 5x110m sprint, then walk back: fastest 3:11pace, slowest 3:25pace)
    July 6th - 4.5km (6:38min/km... 160bpm)
    July 7th - 8.5km (6:40 pace, 172bpm) Back at my hometown - along the ridge rd (Hilly)


    25/100km

    So much for keeping my HR down... first 4km had lots of uphills and I was wet and starting to get cold by the time I got to the flat and downhill bits; so I sped up a bit to keep warm (winter here).
  • Net1968
    Net1968 Posts: 47 Member
    skippygirlsmom wrote: »
    @net1968 great pictures
    @kimlight2 congrats on the PR distance!!

    Thank you
  • Orphia
    Orphia Posts: 7,097 Member
    WhatMeRunning wrote: »
    @lporter229 - Thanks, that was very insightful and helpful.

    Agreed!

    I'm only taking in part of the VO2 / LT discussion, as it's all a bit complex for my newbie brain. (Started running in September 2015 aged 48.)

    At present, I'm just trying to run 80% of my runs at easy pace, with my heartrate in the cardio zone (Fitbit) or endurance zone (Strava), around 140 bpm (RHR about 50).

    2 July – 5 km parkrun alongside my niece
    3 July – 10 km
    5 July – 10 km
    7 July – 10 km

    July Goal: 150 km (93 miles)
    Total: 35 km

    Both today's run and Tuesday's were 10km at an average of 6:37/km. Consistent, yeah!
  • sara_bear84
    sara_bear84 Posts: 65 Member
    7th July - 5km and another 30 seconds off my time! This challenge is really helping me push myself that bit further!


    exercise.png


    Races this year
    9th April - Spring Wolf Run
    12th June - Summer Wolf Run
    4th September - Autumn Wolf Run
    6th November - Winter Wolf Run

  • kristinegift
    kristinegift Posts: 2,406 Member
    7/1: Rest/moving day
    7/2: 8 miles
    7/3: 3 miles
    7/4: 5.8 miles
    7/5: 8 miles
    7/6: 5 miles
    7/7: 5.2 miles (am); group run tonight

    Another hot and humid one. Met with my Thursday tempo buddy at 6 am, and it was already 73F and 90% humidity, which is just crap for running if you ask me! Because I was sick until Monday/Tuesday and am still clearing my lungs, we didn't even plan to try to run fast, just went at a conversational pace which was nice, because with it being so hot/humid I doubt I could have run all that much faster anyway.

    Group run tonight and if it's not raining, it will be very hot (high 80s/low 90s) and likely very humid still. Not really looking forward to it; though a bunch of us are going to grab dinner/cold beverages afterward, and I AM looking forward to that! :) Just hoping that the weather breaks (unlikely) and that I feel good (more likely) for my race on Saturday!

    exercise.png

    Upcoming Races:
    7/9: Belmar 5 miler (Belmar, NJ)
    9/11: Lehigh Valley Via Marathon (Allentown, PA)
    11/20: Philadelphia Marathon (Philly, PA)


  • WhatMeRunning
    WhatMeRunning Posts: 3,538 Member
    edited July 2016
    For those following the VO2Max discussion, here is what I am taking from the book so far.

    1. There is clear evidence from "gold standard" longitudinal studies on aging athletes that a reduction in your "hard effort workouts" as you age (getting rid of the hard intervals) results in a significant drop in aerobic capacity decade over decade, while continuing to incorporate these results in much less pronounced drops in aerobic capacity decade over decade. A recurring saying comes up in the book "use it or lose it".
    2. People who exercise or keep running in their later years who only do LSD runs for their hard workouts will still be better off than anyone sedentary (duh) but are nowhere near as capable as they can be.

    There is still more to go, I am through Part 1 which talks about the science and the studies showing what happens as people age, and how various athletes are affected based on their lifestyles. I am into Part 2 which is getting into the meat of the concepts of what you can do to reduce and in some cases even reverse some of the effects aging has on your athletic ability. Part 3 gets into how to incorporate those concepts into training.

    So, to clarify since I have made some heads spin (unintentional):

    I was only asking first of all because my own head was spinning and I was curious if anyone here had any insights into this sort of thing, or even better any experience with it.

    There is no reason anyone should rethink their goals or strategies unless they feel they should. That said, anyone who is approaching the magical 50+ ages where people really take notice and change their lifestyles due to aging performance decline (a fair portion of it self-imposed it seems) would be well served to at least have knowledge of this information. That way they can decide on their own if they wish to leverage this information for their own health and in which way.

    For me personally I was keenly interested because I spent basically all of last year doing easy effort running to build up as much mileage as possible for my aspirations to run a bunch of half marathons in the spring and some full marathons in the fall. From what I have now learned while I clearly gained health benefits and aerobic endurance, by not exercising my aerobic capacity I left it free and clear to decline similarly to if I had been sedentary and did not activate that. I would not have really thought that before now. So I am healthier, and better off than had I been sedentary, but I could have done better. That's the whole deal right there. The thing that got me into running was to be healthier going into older ages since I had neglected so much of that in my younger years. So for me this gives me sights of the targets I can set to be as healthy as I can decade over decade. It will probably take me more time still to get as healthy as I can for my current age, but at least when I get there I can reduce the decline year after year that aging will have so I maintain myself the best I can manage.

    As for what might drive someone to maintain their aerobic capacity? I'm not sure I can answer that, and maybe further in the book I can offer some ideas. I suspect it is purely subjective. One thing is certain though, you will lose less performance and be even fitter if you maintain your aerobic capacity as you age. If you can not for any reason the next best thing is to exercise at or near lactate threshold for your hard workouts. If that is also unreasonable for whatever reason then you are still better off doing only easy and LSD runs than simply stopping altogether (duh). The real question seems to be; What is the reason you can't do the higher level workouts, and is it a legitimate reason or an excuse? If it is an excuse, should you let that excuse be your limiter?

    I'll try and stop spamming this thread further about it until I finish it, but am happy to answer any questions. Honestly, I think anyone approaching 50 or wondering how they can reach that age as strong as possible would be well served to read this book: Joe Friel's "Fast After 50". Or at least browse his blog as it has a lot of the info in this book. Apparently the book sprung out of his blog posts due to his approaching 70th birthday that were his own insights into newer research on aging for athletes since a book he wrote in the 90's about it as well. So a lot of the concepts and study references are on the blog.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited July 2016
    Date Miles today. Miles for July
    7/1 3.1 miles - 3.1
    7/2 14 miles - 17.1
    7/3 REST DAY
    7/4 9 miles - 26.1
    7/5 9 miles - 35.1
    7/5 6.2 miles - 41.3
    7/6 6.2 miles - 47.5
    7/7 8.25 miles - 55.75

    exercise.png

    Upcoming races:
    UAH 8K - 3/6 <<< 34:33 3 in AG
    Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
    Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
    PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
    Cotton Row Run 10K - 5/30 << 44:57 PR
    Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
    Rocket City Marathon - 12/10

    This morning's run just seemed so aweful, I have to admit. The break in the weather last week was short lived and it's back to the hot and humid. Barely pushed out 8.25. There's a pub run tonight that I am planning on attending. Actually, it's at the local Fleet Feet this week and they are bringing over a keg from Blue Pants Brewery (I believe that is how it works). While I am there, I may just claim my gift card that I won for getting 1st in my AG at my race from 2 weekends ago. I am not even sure how much it is for. Most likely between $15-25.
  • gkingbr
    gkingbr Posts: 292 Member
    7/1 – 6.2
    7/2 – 5.5
    7/3 – 4.12
    7/4 – 6.6
    7/5 - 8.82
    7/6 - 8.85


    exercise.png

  • DayLi77
    DayLi77 Posts: 655 Member
    7/2....2.01 miles walk/run on treadmill
    7/4....2.7 miles walk/run in park
    7/6....2.5 miles walk/ run on treadmill

    Goal: 35 + 2 for Black Toe Month
    7.21 Done, 29.79 to go
  • Tweaking_Time
    Tweaking_Time Posts: 733 Member
    edited July 2016
    I should have posted this last night but forgot. We had a ton of rain this past few days after weeks of drought, there were literally 100's and 100's of yards of these plants that have popped up next to the running trail.

    ztjfmkzdxxvc.jpg

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