July (2016) Running Challenge

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  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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    WhatMeRunning wrote: »
    @Stoshew71 - Since I had not yet been able to offer any insight into HOW this book might recommend integrating such speedwork sessions and when, I thought I would share this thing that I read, linked from one of his blog posts or perhaps a search I did. On the one hand, he tries to make it clear that there is not a "template" for all, but it may show an idea of how he may describe integrating these workouts later on in this book.

    http://home.trainingpeaks.com/blog/article/periodization-and-mixed-training

    Thanks a bunch for the link.

    Periodization is something credited to Arthur Lydiard who discovered it over 50 years ago. I got his book "Run the Lydiard Way" which talks very good about this.

    The other take away I got from that link is confirmed in the link I shared about speedwork sabotaging your gains.

    Your link says, "Not doing anaerobic workouts at all for several weeks means you will lose anaerobic fitness"

    My link says, "Delay frequent (1-2 times per week) speed training until 4-8 weeks before your peak race. Limit any speed workouts during base to once every 3-6 weeks."

    They kind of say the same thing.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    edited July 2016
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    ceciliaslater wrote: »
    (Cue A Flock of Seagulls) And I ran, I ran so far awaaaay...

    I ran all night and day, I couldn't get away.




    Now that we got that song stuck in your head, think about that camera panning around in circles and getting you all dizzy.
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    edited July 2016
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    @lps1dragonfly You and I are pretty much in the same place after reading your post. I've been adding tougher yoga postures and I'm starting to feel it. I'm very new to all this, and the technical stuff I've been reading the past few days is enough to make me scared. lol Seriously though, like you, I'm doing this for me, listening to my body and doing what's best for me so I don't get injured. :smile:
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    edited July 2016
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    @mbaker566 Cool! A friend of mine does it too. I might look into that one day when I feel stronger in both mind and body. :smile:
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
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    @skippygirlsmom Thanks! :smile:
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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    Marissaxzxzxz wrote: »
    01/07 4 miles
    05/07 4 miles
    08/07 4 miles - I forgot to press the start button until 3/4mile when I went to check my heart rate. But I did the miles and that is more important.


    exercise.png

    Nope, if its not on strava, then you didn't do it. ;-) Just kidding. Not really, but yeah, just kidding.
  • HonuNui
    HonuNui Posts: 1,464 Member
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    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
    7/7 3.25
    7/8 7.24

    Total 28.93

    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


    exercise.png

  • AdrianChr92
    AdrianChr92 Posts: 567 Member
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    @Stoshew71 In his last book Daniels says you can keep your pace at your VO2Max for about 11 minutes. aopatjq5gxbz.jpg

    I know a 5k is raced at close or at V02Max which is why they are such a pain



    Date.....Distance..Avg hr/Pace/km
    July 1 - 7.7 km - 148/6:09
    July 2 - 5.8 km - 147/6:56
    July 3 - 11.6km - 151/6:22
    July 4 - rest
    July 5 - 7.0 km - 149/6:34
    July 6 - 6.5 km - 147/6:32
    July 7 - 4.4 km - 139/7:00
    July 8 - 5.7 km - ???/7:00


    exercise.png

    03/04: Bucharest 10k and Family run 48:28
    16/04: Color Run Bucharest
    17/04: Forest Run 5k 22:05
    04/06: Happy Run 5k 21:57
    22/07: Bucharest After9Cross 9.5k
    28/08: Fox Trail Half Marathon (10k)
    18/09: Baneasa Trail Run (10k)
    09/10: Bucharest International Marathon (Half)
  • Savyna
    Savyna Posts: 789 Member
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    exercise.png


    Because of the heatwave this week I didnt really get to do much running, but I did take walks just to try and compensate for it. It's cooling down again so I'm looking forward to a nice jog this weekend.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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    @AdrianChr92 Excellent excerpt.

    First off, the world record for a 5K is 12:37.35 by Kenenisa Bekele. So according to Jack Daniels, very few people will run a 5K at VO2Max if they determined ~11 minutes to be the maximum anyone can run at vVO2. I think I said 6-8 minutes, so it's a little more than that but not much.

    I just know that I can't run more than a few minutes at my vVO2, although it's probably very evident from the fact that I haven't really dedicated much to speed work outs. Not yet at least.

    Jimmy Gilbert. In one of the videos I posted, Daniels calls him Filthy Gilbert. He's from Tillman High School in Paducka, KY. He just rags on him hard about the HS varsity letter he wore on his jacket and the fact that he didn't know what calfs (little cows) were. It's funny.

    https://www.youtube.com/watch?v=7dQEwJhHWXk

  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    Thinking about...assuming my other mileage allows it....trying to fit in a 13 and 14 mile long run into my next training rotation......
  • Net1968
    Net1968 Posts: 47 Member
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    July:
    1st. 5
    2nd. 5
    3rd. 5 ( Local Hospice Colour Run)
    5th. 7
    6th. 4
    8th. 5


    Total 31km out of 112km

    Up coming races:
    3rd Colour Run Done!
    31st Helena Tipping Wrexham 10km
  • Net1968
    Net1968 Posts: 47 Member
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    Oh and I still haven't worked out how to set up the tracker thing!
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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    Net1968 wrote: »
    Oh and I still haven't worked out how to set up the tracker thing!

    @Net1968 It's optional, but if you need help, just PM me.
  • djspacecaptain
    djspacecaptain Posts: 366 Member
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    Day 8: rest

    Monthly total: 47.25/100 miles
  • greenolivetree
    greenolivetree Posts: 1,282 Member
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    @5BeautifulDays Your post sounds so familiar! Last weekend I ended up disassembling a light fixture to wash all the parts and change the bulbs and got into a big reorganization project. Way to go stopping to use the treadmill :)

    My glutes are sore from my hills this morning. Wondering how I'll feel tomorrow.

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