July (2016) Running Challenge
Replies
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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
7/11 5 miles - 88 << Daily Double
7/12 9 miles - 97
7/12 4 miles - 101 << daily Double
7/13 6.2 miles - 107.2
7/14 9 miles - 116.2
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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So I have a funny story while we are all talking about creepers. I did not witness this as I heard it second hand from the "victom" who is part of our running group. She posted it on FB.
So apparently one morning, Holly was out running and she heard a guy drive by in a pickup scream out, "Nice *kitten*!". She turned around and saw a Madison police car hit the lights and pulled the guy over. She kept on running.
Since she told this story to us, she became the butt of the joke ever since.6 -
@kristinegift I hear ya in wishing for fall weather...
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So I have a funny story while we are all talking about creepers. I did not witness this as I heard it second hand from the "victom" who is part of our running group. She posted it on FB.
So apparently one morning, Holly was out running and she heard a guy drive by in a pickup scream out, "Nice *kitten*!". She turned around and saw a Madison police car hit the lights and pulled the guy over. She kept on running.
Since she told this story to us, she became the butt of the joke ever since.
OMG, pun-ville here we come!
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Today's run was recovery with a little interval thrown in for the fun of it. I just listened to my body and did what I could in 30 mins. No exciting stories to report though, that's what you get for doing your run on a treadmill and watching a parking lot fill up. lol
Almost half way towards my goal!
1/7: REST
2/7: 5.44 km
3/7: REST
4/7: 3.00 km
5/7: sick
6/7: 1.00 km (still recovering)
7/7: 3.64 km
8/7: 4.00 km
9/7: 5.00 km
10/7: REST
11/7: 4.19 km
12/7: 3.50 km
13/7: 4.83 km
14/7: 3.87 km
Races:
9/7: Tropicolour 5K
23/7: Zombies Run! App Ultra-Violet 5K
6/8: Colour Vibe 5K
20/8: Zombies Run! App Visiting Van Ark 10K
3/9: Zombies Run! App Jeffro Complex 20K
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run (seriously thinking about it still)
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14th July - 5km
Races this year
9th April - Spring Wolf Run
12th June - Summer Wolf Run
4th September - Autumn Wolf Run
6th November - Winter Wolf Run2 -
July
1-4.6mi with incline between 1-13. slow and steady
2-nope
3-nope
4-nope
5-hip and foot cramps, nope
6-flare. jog or yoga tonight. not sure which
7-4.11mi sprint intervals. it felt good.
8-2 hrs of aerial yoga
9-beat up from yoga
10-hungover. heartbeat hurt my head
11-still kinda hungover. too old to party
12-slept thru my alarms and my skin is on fire. i might sneak a run in tonight. maybe. depends if clothes feel comfortable
13-nothing-aerial yoga tonight
14-lazy and a few nagging foot and groin strain issues
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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
July 11- rest
July 12- 6.2 miles AM+4 miles PM
July 13- 3.9 miles+1.1 with the pup
July 14- 5 miles AM
Another 2 a day planned for today. This evenings run will be short and sweet though. Yesterday's run was just brutal. I got my Crohn's meds infusion in the afternoon and set out to do my run afterwards. They give me a steroid injection in my IV to counteract some allergic tendencies I have to the meds. This always elevates my body temp and my heart rate a bit, but I frequently run afterwards and it's not an issue. Yesterday it was 95F according to my car (so maybe a little lower, but it was damn hot!). I considered skipping the run but I was being stubborn. About three miles in, at what is normally a reasonably comfortable pace for me, my heart felt like it was going to thump out of my chest. I decided that I was being both stubborn and stupid and called it quits at 3.9 miles. I had to walk for quite a while to get my HR back down. Not a good run.
Later I decided to finish my 5 miles with the puppy. We went for a long walk then finished it up with a 1.1 mile run. When we got home, she flopped down in the middle of the kitchen floor and laid there for 10 minutes breathing heavy. She never does that. I was pretty sure I killed her. Lesson learned: sometimes the miles are just not worth it.
Thunderstorms cooled things off a bit last night. It was still a bit sticky this morning, but at least there was a nice breeze. I did my 5 miles slow and easy and it felt great. Definitely made up for yesterday!
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July 1 - 5 mile run with 3 miles of hills....10 min pilates
July 2 - 2 mi "trail running fail".....4 miles real running :-p
July 3 - 2.5 mi hard run
July 4 - Rest day
July 5 - 3 mi easy run....1.5 mi walk with sprinting intervals....25 min strength/pilates/stretching
July 6 - 4 mi run
July 7 - 30 min indoor cardio, 30 min strength/pilates
July 8 - 6 mile run with 2 miles of hill repeats
July 9 - 5 mi run
July 10 - Sick day
July 11 - 2 mi awful run......40 min cardio/strength circuit type workout
July 12 - 4 mi easy run followed by 1 mi of strides and .5 jog home = 5.5 miles
July 13 - 5 slow miles
July 14 - Rest day????
38.5 miles of 60 (all bonus miles go to our invalids) ***I'm starting to think I may actually hit 100 miles this month***
Definitely no running today but maybe I'll squeeze in some light activity.2 -
Question: I would like to know what you fuel your body with pre-run and post-run.
Right now, I run in the mornings, so I wake up and go with no food ingested. Once I'm done, I drink my protein shake and a bit later eat a banana and a yogurt.
If I wanted to run in the evenings, it would be best to eat a light meal and run a few hours after eating, but I'm curious as to what you "non-novice" runners consume.
Thanks!0 -
@kristinegift thought you'd find this article about Oiselle interesting
http://www.outsideonline.com/2088316/watch-birdie
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TattooedDolphinGirl78 wrote: »Question: I would like to know what you fuel your body with pre-run and post-run.
Right now, I run in the mornings, so I wake up and go with no food ingested. Once I'm done, I drink my protein shake and a bit later eat a banana and a yogurt.
If I wanted to run in the evenings, it would be best to eat a light meal and run a few hours after eating, but I'm curious as to what you "non-novice" runners consume.
Thanks!
Pre run in the morning (coffee). That's it.
Post run: 1% milk with Whey Protein Powder and either PowerAde or Gatorade (32 oz).1 -
7/1 - 2 miles
7/2 - 5 miles
7/3 - 3 miles
7/4- hiking day with Skip
7/5 - 5 miles
7/6 - 5 miles
7/7 - rest day
7/8 - 5 miles
7/9 - 8 miles
7/10 - 4 miles
7/11 - 5 miles
7/12 - rest day - took Skip to airport
7/13 - 6 miles
7/14 - 6 miles
54 of 110 miles
@shanaber ha ha good for you! I would have paid to see their faces. Sometimes I run in a area they are doing new construction and a lot of the workers are Mexican. From time to time I'll run by and I notice hammers will stop and so will the talking, without looking I just wave and yell "Hola", I usually hear laughter then hammering. I guess they figure they got caught, of course this happens more frequently when Skip is running with me. I will never understand the mentality of a man (boy) who wants to yell curses or abusive stuff at women. I'm okay with a car going by and yelling "looking good" or something but honestly crap like "like *kitten*" is rude. Of course one day this really hot guy was in the mall and Skip and I were hiding behind the racks looking at him OMG talk about creeping!!!
@5beautifuldays sounds like you are having a not so good day. Don't look at what you haven't accomplished this year, but look at what you have accomplished. I know it can get so frustrating to be in a rut and feel like you are not getting better, I can assure you that you are.
@9voice9 I sent Skip a picture of them last night and she said "thanks Mom can you put them in my room?" Momma said WHAT? I have already paid it forward and gave one to Skip, one to me and one to my neighbor
@tattooeddolphingirl78 when I run in the morning I eat nothing before if it's a work day. Sometimes on the weekends I might eat a few crackers or a pop tart if I'm going to the greenway to run. Then I eat breakfast around 90 mins later (if it's a work day) and honestly I'm a junk food junkie and I eat whatever I feel like.2 -
TattooedDolphinGirl78 wrote: »Question: I would like to know what you fuel your body with pre-run and post-run.
Right now, I run in the mornings, so I wake up and go with no food ingested. Once I'm done, I drink my protein shake and a bit later eat a banana and a yogurt.
If I wanted to run in the evenings, it would be best to eat a light meal and run a few hours after eating, but I'm curious as to what you "non-novice" runners consume.
Thanks!
I still consider myself novice after 2 years (LOL - I spent the first 18 months very inconsistent!) but anyway....morning runs I usually run on empty. Unless I know I didn't eat much the night before, I might eat a Lara bar or something. Post-run....just depends. I try to make sure I get protein and not just carbs but it really varies quite a bit from day to day. A lot of times it's scrambled eggs whites and fruit though.1 -
Thanks for all the input so far! It's nice to know that I'm not too far off myself. 0
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@TattooedDolphinGirl78 - Morning runs I also run fasted, unless it's >12 miles. Afterwards I just have my breakfast which is usually a protein bar and a piece of fruit or a protein shake made with milk and banana. On the weekends, it's usually eggs of some sort. When I run in the evenings, I usually do it before dinner (I am a late eater). I have an afternoon snack about 1-2 hours before my run. Typically peanut butter and banana, fruit and plain Greek yogurt or a protein bar...something around 200 calories. I don't think there is any "best" practice as far as eating and running. Just about everyone I know does something different depending on what works for them.2
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Falling behind on here, but definitely spending much more time on the bike & in the pool as of late. Got in both a post bike hard run in the mid-day Florida sun (as a teammate convinced me to join him at an 8 pace for 6 miles after our group bike, stuck with him for the first 3, then decided not to run myself sick, so slowed for the last 3), and a short treadmill session last night, as my legs were shot.
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
7/12 - 1 mile (lift warmup)
7/13 - 8 miles
Total: 51.5 miles
Goal: 180 miles
Remaining: 128.5 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 -
I think my metabolism slowed down some while I was recovering from the HM. I'm up about 2# and was eating within my calorie goals.....but now that I started running again, as of Saturday, I think it went into overdrive I'm ALWAYS Hungry!1
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@lporter229 I meant to mention you earlier. I didn't realize (or don't remember) reading you had Crohn's, my Mom has that, very nasty disease. Hope you're feeling better today and the weather cooperates.0
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skippygirlsmom wrote: »@kristinegift thought you'd find this article about Oiselle interesting
http://www.outsideonline.com/2088316/watch-birdie
Wow. I read to Goucher's story and could read any more. I knew I disliked nike for a reason. I love my Oiselle shorts and bras.1 -
TattooedDolphinGirl78 wrote: »Question: I would like to know what you fuel your body with pre-run and post-run.
Right now, I run in the mornings, so I wake up and go with no food ingested. Once I'm done, I drink my protein shake and a bit later eat a banana and a yogurt.
If I wanted to run in the evenings, it would be best to eat a light meal and run a few hours after eating, but I'm curious as to what you "non-novice" runners consume.
Thanks!
I like picky bars post run, chicken and rice or muscle milk with frozen fruit blended. Pre afternoon runs, uh red bull and sprees.
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WhatMeRunning wrote: »
Interesting. Not sure if it is for this reason or not, but a few years back I started drinking water at more of a room temperature (whatever temp it arrives at) simply because I heard that it can take longer to absorb when it is cold and the body tries to warm it up first. I honestly don't know if that is really true, but since then I'm just lazy and just grab some water. Doesn't bother me one bit. Some people though need their water COLD. I guess I'm just not one of them.skippygirlsmom wrote: »@ddmom0811 I forgot say earlier that Skip's coach told her to stop drinking cold/ice water after her runs and drink more of a room temperature water it will help the body cool down faster, also stopping any type of headache.
I drink water room temperature because I simply don't like cold water. I also tend to chug water, and chugging something ice cold isn't always very fun. I honestly never knew there may actually be some benefits to drinking room temperature water.3 -
skippygirlsmom wrote: »@lporter229 I meant to mention you earlier. I didn't realize (or don't remember) reading you had Crohn's, my Mom has that, very nasty disease. Hope you're feeling better today and the weather cooperates.
Thanks. I am feeling better. Sorry to hear that your mom has Crohn's. It is a nasty disease. I am well controlled right now with my meds, but they present some challenges of their own. Far better than the alternative though. I have had some struggles in the past but the Remicade infusions have been such a blessing. Is your mom on any meds?3 -
I haven't had much time to go through the board, lately. I'm lucky I've been finding the time to get a few miles in here and there! I really, really wish I could get my *kitten* out to door in the morning before work, but in order to get even just a few miles and shower and whatnot in, I'd have to start my run between 5-5:30am, and I simply cannot make myself do it. Because of my inability to function at 5am, I was forced to run my measly three miles right after work, around 4pm, this past Tuesday because it was my boyfriend's birthday and my Dad was taking us out to dinner at 5:30pm. I was not about to tempt a 8pm run after a huge dinner and cheesecake, so my run was quite warm and very humid. The sun was hot, the shade was okay, but it was a pretty miserable run. Today, the only time I'll have to run is between 7pm and 8pm. Fingers crossed we don't have thunderstorms and torrential downpours like we did yesterday. There's chance of them coming again, today.
07/06 2.50 mi
07/08 3.00 mi
07/10 2.00 mi
07/12 3.00 mi
TOTAL 10.50 mi
GOAL: 50.00 mi
Upcoming 2016 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 Dash
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7/1 - 11.5 - Easy
7/2 - 5.86 - Recovery
7/3 - 18.11 - Long Run
7/4 - 2.0 - Strength Training Warmup
7/5 - 9.0 - Tempo
7/6 - 14.07 - Easy
7/7 - 5.14 - Recovery
7/8 - 12.1 - Easy W/ Strides
7/9 - 5.1 - Recovery
7/10 - 20.0 - Long Run
7-11 - Rest
7/12 - 8.01 - Tempo
7/13 - 12.47 - Easy
7/14 - 5.0 - Recovery
Total 128.35 of 289
More Storms in the area this morning so I went to the gym again. I normally so strength training on my recovery days so it wasn't too hard to just hit the track for the easy 5 miler. Did about 35 min elliptical before the strength training which helped get the lead out of the legs for the run, which went well.
@TattooedDolphinGirl78 - I actually just had a similar conversation with my trainer about fueling for runs last week. I've been struggling with dehydration and cardiac drift on my runs of 12-20 miles despite taking in 40-64oz of water and a gel or two. He's an elite caliber athlete who has finished as high as 21st in the Boston Marathon and has qualified for the Olympic trials. He told me to disregard what the common thought was on running fasted and not taking gels/water on long runs. He actually suggest eating 200-300 calories 60-90 minutes (if possible) before runs of 10-20 miles. If it's not possible due to super early runs to eat about 100 calories of grapes/watermelon and take a gel before the run. Then try to get 200-250 calories per hour & 8-10 oz of water/electrolytes every 30 minutes. His theory is you want those to be quality workouts to get the maximum training stimulus and if you are weak towards the end and performance suffers you add un-needed stress and recovery time. I tried it on yesterdays run and I was surprised to see some improvement in the last 2 miles of the 12 mile run. Even though I still was somewhat dehydrated due to the humidity I recovered much quicker and today's run was a breeze. He said for runs under an hour or so it's not as critical but on longer runs that is what he has done.
As far as post run, I try to get about half of my calories burned back into my system as soon as possible, shooting for that 30 minute window immediately following. That becomes difficult when a 20 miler takes about 2800 calories but protein & fruit mixed recovery shakes can easily knock out 600 calories quick, even more if you use ice cream. I like to take 2 scoops of vanilla casein protein powder (50g Protein/260 Calories), 2 Nuun Lemon Lime Electrolyte Tablets (20 calories), 2 frozen Bananas (210 Calories) & 16 OZ almond milk (60 calories). One of these immediately following the run then a 300-400 calorie breakfast after a shower generally fills me up until lunch. The quicker you get protein and carbs into your system the quicker you begin to recover.
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lporter229 wrote: »skippygirlsmom wrote: »@lporter229 I meant to mention you earlier. I didn't realize (or don't remember) reading you had Crohn's, my Mom has that, very nasty disease. Hope you're feeling better today and the weather cooperates.
Thanks. I am feeling better. Sorry to hear that your mom has Crohn's. It is a nasty disease. I am well controlled right now with my meds, but they present some challenges of their own. Far better than the alternative though. I have had some struggles in the past but the Remicade infusions have been such a blessing. Is your mom on any meds?
@lporter229 she has been on and off so many things I don't even know what she's taking anymore. I'll have to ask her and mention the Remicade to her. Glad you are feeling better.0 -
Getting used to the heat I guess. Today I felt fine, but when got home was completely drenched as usual.
@skippygirlsmom - hmmm my package should arrive today. I thought it was awfully expensive for one headband.
I use Endomondo and Strava to track runs and cycling. Endomondo has these challenges where you win something - just by signing up and every time you exercise you are given an entry I guess. Low and behold last month I was notified that I won a prize! It is a sit-pack. https://www.sitpack.dk/ I thought I just won one but it arrived last night (from Denmark) and there were 4 in the box. Quite an interesting little gadget. My daughter was cracking up when I sent her a picture of me on it. She said she wants one for the subway, lol. The train she catches is always full when it gets to her so she stands most mornings. It's funny to me that they have it on an exercise site because everyone talks about how sitting is the new smoking , and here is a device to let you sit (well, sort of).
I tried to post the picture but it shows up HUGE so I removed it. But I will post it later.
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 miles biking
7/11 - 5 mile run + strength training
7/12 - 5 mile run
7/13 - 4 miles
7/14 - 4.3 miles
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando2 -
@5512bf That's great input, thanks! I'm nowhere near longer runs yet, but this will definitely help when I get to that point in my training.0
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skippygirlsmom wrote: »@kristinegift thought you'd find this article about Oiselle interesting
http://www.outsideonline.com/2088316/watch-birdie
I love this article! Sally is such a bad *kitten*. She's been really vocal with Rule 40 and USOC gag orders/social media blackouts which is getting Oiselle lots of press (and probably a few more fans). I love that their stuff is designed by and for women; you can really tell when you wear it that the creators know women's bodies. I'm such a fan of Oiselle as a brand and a community. GO SALLY GO!2 -
@ddmom0811 too funny!
@5512bf I'm all about those calories during a run. Most of us are on this weight loss journey and it's so hard to change our mindset, seeing calories as useful and purposeful. Intentionally ingesting carbs and sugars? You must be mad! Lol! Before I went out I was doing every other run with fuel, no matter how long it was. It wasn't long before I noticed a difference in performance. My routine 6 was closing in on 9. I was sure I was headed for a 5k,10k, HM PR's- I had this locked up. I think it's important that we try to see those burned calories as fuel/recovery calories. Not banked for pizza or pie. Pfft, Who would do that? Not me me. You're trainer sounds like an exceptional find! Thanks so much for reminding us that we are runners with a weight loss goal. * I know some run exclusively for weight loss. But that'll change. Soon you'll be a runner before being overweight or out of shape. * you're here, you're a runner. Eat with purpose.
I have a headache and am shut in. Forgive me if I'm nutty and the time limit passes to correct any extreme goofiness. Although, I suspect it's nothing unexpected.4
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