July (2016) Running Challenge
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@JessicaMcB my wife Jennifer said thank you. That was so sweet.0
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Finished up the week with a 3.1 mile run today. The weather cooled down considerably but it was spitting rain for the first half. Still pretty good overall.
That brings me to 22.4 miles for the week. This week I plan to increase my long run a little bit, working towards a 90 minute run (up from 75) by the end of July.
July miles - I'm at 38% of my goal
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Basebuilding you don't do much of any speed work. You keep everything aerobic and just concentrate on building your mileage.
The 80/20 ratio is later on when you do incorporate faster running. Even when you add speed work it should not represent any more than 20% of your total mileage for the week.1 -
@kimlight2
I calculate where I want to be as a base depending on the training plan. All training plans have a starting point and your 4-8 week average base should be close the first week of milage in length and number of runs. If your plan calls for 4 runs a week of 25 miles with a 8 mile long run, that is what you should try to get your base close to. My current marathon plan called for 55 miles with a 15 mile long run on 6 days of running, so for the 12 weeks prior I built to that point so I was properly prepared to start the plan. I was coming off half marathon training of 40-45 miles a week with 5 runs and I knew if I tried to jump in at 55 I'd most likely injure myself.
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@Elise4270 - I recently bought a set of resistance bands with carabiner clips on each end. The paperwork started with a warning about them being the worlds most powerful slingshot. They range from 3 pounds to 30 pounds and you can combine them via handles and the carabiner clips to get around 160 pounds of resistance. You could do more than just squirrels, all while getting in a workout.
@kimlight2 - Base building is about building up your weekly mileage over time with the emphasis on easy running. There is no recipe for number of specific miles, it is based on your current weekly mileage and adding a safe amount on top of that for a few weeks, then increasing a bit more and repeating until you hit your own target weekly mileage. I was trying to get into 50+ mpw both last year and this year, but to do so requires about 10 hours of running/week which I can maintain for about a month before feeling like I am beating myself up a bit more than I am progressing.
If you can run a sub 2 hour half marathon I'm not so sure my timing advice earlier is as relevant. I do however believe very strongly that slower runners need to consider more than just the general training plan methods out there which suggest that anyone and everyone who builds to X mileage per week with Y/Z speedwork included. I think time is a constraint to be considered as well.
@Stoshew71 has a great blog post about his thoughts on cookie cutter training plans and this was what made me look closer at the times I was spending on specific efforts. I feel there are time limits people are capable of, which can be improved upon over time as strength and speed are improved. Endurance too, but less of a factor if you can already do a 2.5 hour long run.
There is no supporting science that I know of that provides insighr in knowing one's personal weekly time limits they should observe, but over time you should notice what feels good still and when things get pushed too far. And for all I know it may have nothing to do with time and instead something in my body detects when I passed a certain amount of mileage in a week and starts to not work as well. But I am more prone to suspect time and effort before that.
Maybe I misunderstood your original question. I hope I am not complicating things. Not my intention.2 -
@WhatMeRunning Noted. I have all those items. And a hammock. I anticipate next week will be less boring. Huzzah!
DH is currently out to find and purchase a sling shot. My angle was to relocate acorns. If I remember right, they became hard to find when my kids were just old enough to have one. So I'm happy you shared the homemade one.
Edit: that beats Pokémon Go any day.
DH even got me sling shot ammo!
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Rambling run thoughts....
Monday's have always been an off day for me, but part of me really wants to run tomorrow....
I'm half tempted to try a 6 day a week training cycle this time around. I had a blast running 5 days a week, and to get to my hoped for 14-15 mile long runs, I Think I'll have to go to 6 days a week to fit in the mileage to fit having my LR be no more than 25-35% of weekly mileage without doing a daily double or 2.......
......Got a week to figure it out, this week is still easy week with the exception of the 5 mile race on Thursday, which I'll probably just be running for fun, since my brother is running it too, and he hasn't done much running recently, and none on roads.....3 -
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Felt awful today, largely due to the fact that I took nighttime cold med last night and I just can't shake that stuff off. I do not wake up refreshed like they portray on the commercials. LOL In fact I had to sleep 3 hours this afternoon to finally get it out of my system.
Hoping to run tomorrow because my plan is 4/5/4 miles the next 3 days and hit 24 miles in a week which is a big deal for me :-p My running weeks are Friday-Thursday.
On base building....after 8 weeks injury recovery I started back January 1 and did 3 months of flat easy running, then started adding in hills, and now after 6 months I'm just starting to think about adding a little speed work. Also have worked up from 3 days a week to 4 to 5.
I don't have much more time to give but once school starts back I'll have Fridays to increase my long run. Right now my max has been 7 miles but I'm wanting to work up to 10.2 -
It was 95F on my run today. This is what the trail looked like...isolation! Loved it.
Cycling day tomorrow - cya in a couple of days!
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July running challenge: goal is 60 miles.
7/5...4 miles
7/7...3.66 miles (rolling hills program on the treadmill)--11:06 pace.
7/8...10 miles
7/10...6 miles
total of 23.66 miles for the month of July.
Another hot day in Indy....was supposed to work an overtime shift but due to low census, decided to cancel it, leaving an opportunity for another run. I was going to only run 4 miles, but changed my mind and ran 6 instead, incorporating some 1 minute sprints (at 98% max heart rate). Then for the last 1.5 miles, I just picked up the pace a little. There was a slight breeze at mile 3 but otherwise just hot. The trail was a little crowded with bicycles but only one other runner. I am trying to get accustomed to running in hot weather. My next race will be in October (probably) and have no idea what that race will be like, weather-wise or terrain-wise.
Did any of you watch the Michael Phelps interview with Joe Buck? I was amazed that he was in some trouble (goggles slipped and unable to see) in one of his winning races, but used a strategy of counting his strokes and still was able to win his race (I think it was one of his butterfly races). My guess is that it had happened in one of his practices and that he thought out what to do if it occurred in a race. Otherwise, not sure how he was able to overcome it. Also interesting in the interview that he practiced every day, including Christmas. (He said that it gave him an extra 52 days of practice...other competitors had a rest day once a week.)0 -
I envision @Elise4270 launching her tiny self with these bandsWhatMeRunning wrote: »@Elise4270 - I recently bought a set of resistance bands with carabiner clips on each end. The paperwork started with a warning about them being the worlds most powerful slingshot. They range from 3 pounds to 30 pounds and you can combine them via handles and the carabiner clips to get around 160 pounds of resistance. You could do more than just squirrels, all while getting in a workout.
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Day 10: 9 miles (6 jogging, 3 high incline treadmill)
Monthly total: 66.75/100 miles5 -
@ereck44 - I think the interview was actually from last year and yes he did an amazing job finishing the race with his googles aschew. It was the 200 butterfly race in Bejing. I had the opportunity to meet him in the Baltimore airport. He was on my flight and sat across from me on the plane, slept all the way there from LA. He was by himself, no handler, no coach, no security, just a very sweet guy. I honestly was amazed with everything he has done and gone through what a truly nice guy he was, chatting with me about swimming as we waited for our luggage. He even took a selfie for me as his arms were way longer than mine 2
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2 July – 5 km parkrun alongside my niece
3 July – 10 km
5 July – 10 km
7 July – 10 km
8 July – 5.6 km & Body Balance
9 July – 13.6 km & 10 km PB
11 July – 10 km
July Goal: 150 km (93 miles)
Total: 63.9 km
Upcoming:
September 18 – Beat the Blerch virtual half marathon 21.1 km
October 23 – The Bloody Long Walk/Run 35 km
November 6 – Vitality 10 km
A blustery 10 km this morning, but at least the rain waited till I finished.
I'm pretty happy with my weekly schedule at the moment.- Two 10 km easy runs
- One long run which I can build on or cut back as need be
- One fast 5 km.
I've got a Strava Macmillan marathon training plan scheduled to start in a week or two, to get me ready for The Bloody Long Walk/Run 35 km on October 23.
It'll be interesting to see how closely I stick to it, and how much my body, prudence, and the shorter distance goal affect it. I don't want to wear myself out before the actual race.3 -
07/06 2.50 mi
07/08 3.00 mi
07/10 2.00 mi
TOTAL 7.50 mi
GOAL: 50.00 mi
Upcoming Races:
08/06 – Foreman Foundation Chocolate Tour 10K
09/18 – Rock 'n' Roll Philadelphia Half Marathon
09/24 – The Great Pumpkin Run 5K
10/09 – 5,000 Yards Dash4 -
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)
......: 6.4 miles (pm)
7/8: Rest day
7/9: 5.8 miles (Belmar 5 miler: 37:42)
7/10: 14.9 miles
7/11: 3 miles with Monday coffee crew
Took on fewer miles today for a) a semblance of an "off" day and b) because I've been cajoled into running a cross country 5k tomorrow so I'll make up the miles then between the race and a warm-up and cool down.
Our running group has been harassed a few times now though by a guy who drives a white Tesla. He doesn't like us running on the road -- even though some streets lack sidewalks and the roads aren't busy so cars have plenty of room to move over. This morning is the third run-in with him, and he honked at our group and tried to run us off the road. We finally have a license plate number now, so we're making a second police report. It's one thing to honk and yell, another thing to actually swerve toward human beings with a motor vehicle. Hopefully the police will take it seriously this time instead of shrugging it off and saying, "Well, nothing we can do!" like last time.
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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01-Jul: 3.38 miles
02-Jul: 6.45 miles
03-Jul: <Life Day>
04-Jul: 6.36 miles
05-Jul: 7.14 miles
06-Jul: 5.31 miles
07-Jul: 4.75 miles
08-Jul: 5.49 miles
09-Jul: 5.75 miles
10-Jul: <Life Day>
11-Jul: 5.78 miles
12-Jul:
13-Jul:
14-Jul:
15-Jul:
16-Jul:
17-Jul: <Life Day>
18-Jul:
19-Jul:
20-Jul:
21-Jul:
22-Jul:
23-Jul:
24-Jul: <Life Day>
25-Jul:
26-Jul:
27-Jul:
28-Jul:
29-Jul:
30-Jul:
31-Jul: <Life Day>
36% of goal
This morning was 72 degrees and 90% humidity (so actually cool and nice for a change!). Tried really hard to keep the pace slower.
Upcoming Races:
13-Aug: Apple-a-Day 5K, Macon
05-Sep: Labor Day Road Race 10K
17-Sep: Joshua's Wish 5K
24-Sep: Georgia Golden Olympics 5K
22-Oct: S.C.A.R.E. 5K, Macon4 -
If they don't, you might consider having someone videotape him and take him to court - attempted vehicular homicide, or similar. I don't know whether your district attorney will support the case, especially if the police won't, but it certainly passes along the message that you're serious.kristinegift wrote: »Our running group has been harassed a few times now though by a guy who drives a white Tesla. He doesn't like us running on the road -- even though some streets lack sidewalks and the roads aren't busy so cars have plenty of room to move over. This morning is the third run-in with him, and he honked at our group and tried to run us off the road. We finally have a license plate number now, so we're making a second police report. It's one thing to honk and yell, another thing to actually swerve toward human beings with a motor vehicle. Hopefully the police will take it seriously this time instead of shrugging it off and saying, "Well, nothing we can do!" like last time.2 -
Got a XT question for the group: I'm running 6 days/week, ~35 miles/week. I have had 2 surgical repairs for the same inguinal hernia on the right side - so I'm very concerned about doing anything to disturb that (last repair was on 24-Feb of this year, so about 4 months ago).
I did machine circuit training on arms Saturday. I want to be balanced in my approach, but I'm really not sure 1) what exercises I SHOULD and CAN do for core and for legs that are not going to put the hernia repair in jeopardy and 2) if I CAN or SHOULD do any weights with those core/leg exercises.
Any suggestions y'all can make about a routine that would both strengthen my fitness and be aware of my limitation(s) would be most helpful.0 -
If they don't, you might consider having someone videotape him and take him to court - attempted vehicular homicide, or similar. I don't know whether your district attorney will support the case, especially if the police won't, but it certainly passes along the message that you're serious.kristinegift wrote: »Our running group has been harassed a few times now though by a guy who drives a white Tesla. He doesn't like us running on the road -- even though some streets lack sidewalks and the roads aren't busy so cars have plenty of room to move over. This morning is the third run-in with him, and he honked at our group and tried to run us off the road. We finally have a license plate number now, so we're making a second police report. It's one thing to honk and yell, another thing to actually swerve toward human beings with a motor vehicle. Hopefully the police will take it seriously this time instead of shrugging it off and saying, "Well, nothing we can do!" like last time.
The aim is to get photo/video proof, it's just a matter of remembering to whip a phone out when so frazzled. But our group is huge and incensed about it, so we'll get him I'm sure!1 -
Got in a second late night treadmill session to bring my weekly total to a more respectable number. Definitely not a fan of the Florida summer heat, but I'm sure I'll get outside once or twice this week. Back up north in 7 days.
7/2 - 9 miles
7/4 - 1 mile
7/5 - 7 miles
7/6 - 5 miles
7/7 - 1 mile (lift warmup)
7/8 - 3 miles
7/9 - 5 miles
7/10 - 11.5 miles
Total: 42.5 miles
Goal: 180 miles
Remaining: 137.5 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 53 -
It's free slurpee day. At least it was the past few years on 7/11. I assume they are doing it again this year.
@kristinegift - that is terrible about the guy in the car harassing you all. It probably takes no more than 20 seconds to go around a group of runners (or bikers), yet a few people have to be jerks about it. In my cycling group we have many times had trucks pass us and do that thing where they make their truck shoot a big thing of exhaust. It's just mean! It happened on Saturday. And we aren't even taking up the road - we are on the bike lane going single file at that point!
@Elise4270 - I think the only times I tried a sling shot as a kid I ended up shooting it right back at me. I doubt my coordination has improved. But it sounds like fun! How much longer on the crutches?
@HonuNui - Happy Anniversary! 40 - wow!
Ran 5 miles this morning. It actually cooled down a tiny bit I think. Or maybe after being back home a week I got used to it. Always love my Monday run after two days of biking.
7/1 - 5.23 miles in Washington
7/2 - 3.7 miles in Washington
7/3 - flying home all day - no running.
7/4 -
couldn’t ride today.
7/5 - 4.5 miles in the Florida heat and humidity.
7/6 - 5 miles!
7/7 - 4.2 miles + 1 hour spinning class
7/8 - strength training - cancelled — rest day
7/9 - 34 mile bike ride
7/10- 35 mile bike ride
7/11 - 5 miles
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July 1-7.3 +1.1 with the puppy
July 2-12 miles
July 3-8 miles
July 4-rest day
July 5-6 miles + 1.1 with the puppy
July 6- 5 miles
July 7- 4.6 miles easy + 0.4 miles with puppy (we ran into a doggie friend and she decided that play>running!)
July 8- 4.4 miles speed intervals
July 9-9.3 miles with Mojo group +1.3 miles with Stella
July 10-6.1 miles
Whew. 123 new posts to catch up on. That's gonna take me a while. Just checking in right now to update my weekend mileage. Today's a rest day. Maybe a quick run with the pup and some yoga this evening, but otherwise going to appreciate the recovery time.
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If they don't, you might consider having someone videotape him and take him to court - attempted vehicular homicide, or similar. I don't know whether your district attorney will support the case, especially if the police won't, but it certainly passes along the message that you're serious.kristinegift wrote: »Our running group has been harassed a few times now though by a guy who drives a white Tesla. He doesn't like us running on the road -- even though some streets lack sidewalks and the roads aren't busy so cars have plenty of room to move over. This morning is the third run-in with him, and he honked at our group and tried to run us off the road. We finally have a license plate number now, so we're making a second police report. It's one thing to honk and yell, another thing to actually swerve toward human beings with a motor vehicle. Hopefully the police will take it seriously this time instead of shrugging it off and saying, "Well, nothing we can do!" like last time.
It may also help if your entire running group (and any other runners in the community) sign a petition and provide it to the next town council meeting addressed to all the town council members and mayor. You can probably do the same county wide at the next county general freeholders meeting.
Cops and AG may not want to get involved, but when voters get together and threaten (especially with this political climate coming this November) I bet you will get more ears.
You can also write a letter to your State Senator and State Assemblyman. And the Star Ledger I bet would love to know what's going on. You can always write an editorial letter.1 -
Got a XT question for the group: I'm running 6 days/week, ~35 miles/week. I have had 2 surgical repairs for the same inguinal hernia on the right side - so I'm very concerned about doing anything to disturb that (last repair was on 24-Feb of this year, so about 4 months ago).
I did machine circuit training on arms Saturday. I want to be balanced in my approach, but I'm really not sure 1) what exercises I SHOULD and CAN do for core and for legs that are not going to put the hernia repair in jeopardy and 2) if I CAN or SHOULD do any weights with those core/leg exercises.
Any suggestions y'all can make about a routine that would both strengthen my fitness and be aware of my limitation(s) would be most helpful.
You may want to go to a Sports Physical Therapist to get some ideas. There are lots of exercises for core and legs for runners, but when it comes to hernia or other special physical conditions, I would enlist a trained professional.
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Negative splits today. Yay!
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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 << Daily Double
7/6 6.2 miles - 47.5
7/7 8.25 miles - 55.75
7/7 5 miles - 60.75 << Daily Double, FF Pub Run
7/8 13 miles - 73.75 << PPounders Swamp Run
7/9 REST DAY
7/10 REST DAY
7/11 9.25 miles 83
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
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@kristinegift Seeing your group in front of the Belmar boardwalk makes me want to cry. I miss the shore so much. LOL1
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