July (2016) Running Challenge
Replies
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@katharmonic Thanks!
@skippygirlsmom @_nikkiwolf_ In October 2014 here in Ottawa, there was a shooter that stormed the Parliament buildings after he shot and killed a Canadian Armed Forces member at the War Memorial monument. I had just walked past the monument 15 mins before it happened. It was the weirdest feeling and day. We were on stand-down in our work buildings and advised to stay away from the windows. I walked 2.5 hours to my car that day because the downtown core was slowly being cleared from its lockdown.
I just don't understand why people believe that acts like this really will make a difference.1 -
TattooedDolphinGirl78 wrote: »This morning's run was a PB for me. I did 5 kms in 37 mins 53 sec.
I'm really proud of my accomplishments thus far, just makes me want to go even further. 
Tomorrow will be a nice run outdoors early in the day. I'm not going to aim for anything beyond having fun and listening to the body's cues.
Have a great Friday everyone!!
1/7: REST
2/7: 5.44 km + yoga
3/7: REST
4/7: 3.00 km + yoga
5/7: sick
6/7: 1.00 km (still recovering) + yoga
7/7: 3.64 km + yoga
8/7: 4.00 km + yoga
9/7: 5.00 km + yoga
10/7: REST
11/7: 4.19 km + yoga
12/7: 3.50 km + yoga
13/7: 4.83 km + yoga
14/7: 3.87 km + yoga
15/7: 5.22 km + yoga
16/7:
17/7: REST
18/7:
19/7:
20/7:
21/7:
22/7:
23/7:
24/7: REST
25/7:
26/7:
27/7:
28/7:
29/7:
30/7:
31/7: REST (possibly, depending on whether I’ve passed my goal or not by then)
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 (tentative)
3/9: Zombies Run! App Jeffro Complex 20K (really tentative)
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run (seriously thinking about it still)
Brilliant well done and enjoy that well deserved pride in your achievement. 3 -
@Amandajs232 Thanks! I couldn't run worth anything 4 months ago so I'm really proud. 1
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If you all are bored tonight and want to read the about the benefits of training in the heat you can read this:
https://www.researchgate.net/publication/301594599_The_Effects_of_Heat_Adaptation_on_Physiology_Perception_and_Exercise_Performance_in_the_Heat_A_Meta-Analysis
The guy who posted it on FB is a local physio therapist, he was Skip's PT once upon a time and she is actually going to see him later this month for a complete analysis of her running gait etc. The subject came up on whether training in the heat is to your benefit or not.
Andrew Walker: have a look at this recent paper. It is a meta-analysis of the recent literature in heat adaptation research. It is pretty conclusive that long term heat adaptation (>14 exposures) gives a physiology and performance benefit. That would suggest those Alabama runners who regularly train in the heat will have improved performance. May also be another reason why African runners do so well. With respect to humidity, one of the referenced papers found no difference between humid heat and dry heat.3 -
3.8 miles on the treadmill today. It was one of those runs... where I kept telling myself "5 more minutes.... 5 more minutes...." meaning I wanted to keep going.
Hmm, I have 2 weeks to get in 7.5 miles to meet my goal. I think I'm doing just fine.
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Half way there. 95 today and I became a river of sweat.
I think I adapted pretty good to the heat. I can run in this heat and still complete my run without getting it too hard and without any water. My heart rate feels it with about 5 beats though but the effort doesn't seem greater
A friend of mine didn't run almost at all in heat, he only trains early in the morning and Wednesday he did 8k at 11 am and he told me it felt like hell and now he is still recovering. He has no adaptation at heat.
Also I heard some Olympic athletes train at 100 degrees and 75% humidity to replicate Rio conditions.
I'm glad I didn't avoid the heat when it got hot. Running at colder temps feels like a breeze now.
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
July 9 - 6.0 km - 130/8:30
July 10- 7.0 km - 146/5:54
July 11- rest
July 12- 9.0 km - 146/6:30
July 13- 7.0 km - 157/6:00
July 14- 7.7 km - 152/6:07
July 15- 9.0 km - 155/6:20
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 Debut)2 -
Half way through the month and I wake up with a cold today. I was gonna skip my run today but I decided to just do it but take it easy and slower than usual. What I noticed though was at the end of it, I wasn't even breathing very heavy or feeling very tired at all. I'm hoping to eventually run a half marathon, even if it isn't an official race (I can never find any races around my area). So I might try and do a really long slow run just to see how far I can go without stopping at a certain distance.
Anyway, I'm over half of my goal at the halfway point in the month which is good It means I might hit my goal even though it's double of what I set last month.
I'm going on vacation in 2 weeks so I might not be able to update here towards the end of the month so hope everyone has a nice July
July 1 - 0
July 2 - 5
July 3 - 0
July 4 - 4
July 5 - 3.1
July 6 - 4
July 7 - 0
July 8 - 0
July 9 - 4
July 10 - 0
July 11 - 4
July 12 - 0
July 13 - 4
July 14 - 0
July 15 - 4
Total miles: 32.1
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@Josh_lol Have a great vacation and great progress!2
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07/01 - 3 miles
07/03 - 6 miles
07/04 - 1 mile
07/06 - 5 miles
07/07 - 3 miles
07/09 - 8 miles
07/11 - 4 lunch miles + 2.5 evening miles
07/13 - 5.5 miles
07/15 - 4 miles
Currently icing my knees after my 4 mile run. Great run today - felt like I could have kept going but didn't want to risk it. The rest days have been helping a lot. I'm going to barre class tonight and tomorrow morning and then on Sunday will attempt my first double digit run since the marathon last month.
Hope everyone has a great weekend!
Upcoming races:
08/13: Magnuson Park 10k
08/20: Reykjavik 10k (what better way to explore a new city than by running it?)
09/10: Lake Chelan HM
09/17: Destination Woodinville HM5 -
Honestly, it wouldn't be a big loss - it would just knock off about a third-mile off that course, and I can easily make that up in a bajillion other places along the way._nikkiwolf_ wrote: »@9voice9 Dog encounters like that are scary; when that happens, I avoid the area for a while too. Still, might be worth coming back in a week or so - maybe the dog & his owner were just visiting someone who lives there, then it would be a shame if you don't use that course anymore.2 -
womanofgod4893 wrote: »I am a new runner and was curious about something. I've been doing some research and I've been seeing a lot of comments saying you should always have a day off between your runs but I am seeing some people who run every single day? If you run every day, you won't get injured? I don't understand why you have to take a day off between run days..
It all depends on the runs for me. I change it up each day. One day will be a longer time, the next short with intervals, the next an easy one at a steady pace, etc. If you run the same way every day, ex: pushing yourself too hard, then you would be more prone to injury. Just listen to your body and running every day shouldn't be an issue. Just make sure to have at least one rest day per week. Your body does need the break. 0 -
womanofgod4893 wrote: »I am a new runner and was curious about something. I've been doing some research and I've been seeing a lot of comments saying you should always have a day off between your runs but I am seeing some people who run every single day? If you run every day, you won't get injured? I don't understand why you have to take a day off between run days..
@womanofgod4893
When you start running it's wise to take a day off between runs and to build the miles of each run up slowly. As you build your running base over a long period of time (months) you can begin to add a day. Continuing that process over years at a time and understanding some fundamental running principles it's perfectly safe to run every day, sometimes 2 times a day. I currently run 6 days a week, and occasionally do a short run on my day off when I do strength training to warm up.2 -
In addition to what @TattooedDolphinGirl78 and @5512bf said, it's useful to remember that as a new runner, your body is adjusting to this new activity. The rest day allows your muscles to recuperate and "absorb" this new data that you're feeding them. As your body becomes accustomed to this, the need to rest and absorb will change, and you can do your rest days less frequently, but it's always a good idea. You'll see some folks here (and other places) talking about "streaking" - running EVERY day for a prolonged period of time (one of the more common I've seen is daily between Thanksgiving and New Years - hoping to stave off the excess poundage that time of year tends to yield). But even then, it's rare to see someone who does it day after day without any breaks.womanofgod4893 wrote: »I am a new runner and was curious about something. I've been doing some research and I've been seeing a lot of comments saying you should always have a day off between your runs but I am seeing some people who run every single day? If you run every day, you won't get injured? I don't understand why you have to take a day off between run days..
Welcome to our little family!1 -
womanofgod4893 wrote: »I am a new runner and was curious about something. I've been doing some research and I've been seeing a lot of comments saying you should always have a day off between your runs but I am seeing some people who run every single day? If you run every day, you won't get injured? I don't understand why you have to take a day off between run days..
What everyone else said.
When I set out to turn myself into a runner, I followed a canned program to get to a 5K. Like your research, it called for running 3 days a week and was very specific that the days should not be consecutive. I got into the program, and there was no mystery why. My calves ached constantly. If I had run 2 days in a row at that point, I likely would have run myself into injury. The rest day between runs was absolutely necessary for me to develop my musculo-skeletal system sufficiently to support running.
After I graduated from that program, I started running 4 days a week. If you think a bit about the calendar, you will realize that running 4 days a week will require at least one running day to be the day after another running day. Okay, you could run Sunday - Tuesday - Thursday - Saturday; but then you couldn't run 4 days the next week without a consecutive day. With a bit of concern I made Saturday and Sunday my consecutive days, because that's when I had the time.
Fast forward through two years, and I got into a half marathon training program that called for running 5 days a week. That scared me, but I made it through the program and completed the half. Fast forward another two years, and my Boston training program called for so many miles that I had to run 6 days a week. I learned to do it, I ran Boston, and I didn't get hurt till I really messed up the post-marathon recovery.
The summary of this long-winded answer is, it depends on where you are in your physical development. If your muscuolo-skeletal system needs a lot of development to support running, a rest day between runs is important. Once you've developed the ability to regularly run for distance, that's not as necessary; but even people who can run 60+ miles per week end up feeling beat up after running 13 or 14 days in a row. (I speak from experience on that point!) I think that when I'm in peak physical shape, I can handle running 6 days a week. I'm more comfortable with 5 days running and 2 rest days much of the time. In recovery from injury, I might start out at 3 days a week and make sure they aren't consecutive, just like a beginner. Next step beyond that would be a 4 day, Sunday - Tuesday -Thursday - Saturday schedule, with the Saturday run in the morning and the Sunday run in the afternoon or evening to have more than 24 hours between each run.
It's really, really important to get enough rest to let your body recover from running. But beginning runners don't yet know how to judge how much rest they need. So a hard rule of not running on consecutive days until after you are able to run a 5K non-stop is intended to ensure that beginners get enough rest for their training to do them some good.6 -
Out of town on " Special Assignment" ( #Calgary,AB ) for the week so no time and no internet. 245 posts. Will Tip my hat and skip forward as I can't even pretend to try to catch-up.
Did stumble into the Running Room store on Wednesday night in Edmonton - it was full of runners: learn to run, 5k, 10k, HM and Marathon training groups. Grabbed my gear out of the corporate truck- borrowed a fitting room and changed. I was planning on following the 5&7 km groups and seeing how I felt at the 5 km turn. So many groups and I accidentally ended up following the HM Hill training group. Made me realize that even though I am just back from injury - I still have my hill legs. I expected to be last - nope top 1/3 and was passing people on every uphill repeat. A small part of me felt guilty especially on the last repeat when I was passing some of the runners for the second time.
2 km out to the top of the valley, 5 Hill repeats 0.5km down/0.5km up ( =4.5km ).
Then the group broke into sub-groups. Some did more hill repeats, some went for distance, some to the track for speed work. I stayed at the hill - sort of - down the hill across the river up the other side ( 4.5+1.25=5.75km )
Then 1 km east- down - cross the river - back up on a steeper trail 1 km west back to the group. ( 3.25+5.75= 9.0 ) and then back to the Store. Didn't have any electronics with me so went by what some of the other people were saying for distance. Best Guestimate 11km . Really needed the relaxing effect of the run.
07/05 – 4.0 km – 4.0 – 96 km
07/07 – 4.0 km – 8.0 – 92 km
07/09 – 5.0 km – 13.0 – 87 km
07/13 – 11.0 km – 24.0 – 76 km – YTD 643.2 km
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@TattooedDolphinGirl78 Yes you will conquer those hills. Find a small hill and do some repeats on it. Green with envy for you and anyone else who has lots of race events around them. We only have 1 official event in town and then its a 2 hr drive to the nearest community where there is usually 1 event per month except in July/August.
@skippygirlsmom Awesome Cartoon.2 -
Having a really down week and all the troubles in this sad world are not helping. I did manage to get out finally at lunch time today, and it was well over 90 degrees. So I ran slow, tried to stay in the shade as much as possible, and did a very modest 2.25 miles. I aim to go a little longer tomorrow morning if I can stand the temps. I'm going to read your article, @skippygirlsmom ...but I can tell you there is definitely a difference in humid and dry heat when it comes to the misery index, if not performance!
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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
7/9....2.7 miles walk/ penguin shuffle run in park
7/11..2.68 miles walk/ run on Harvard's football field
7/13..3 miles walk/ run on treadmill
7/15..1.51 miles run/ walk (mostly running ) on treadmill
I meant to do more miles today but ran out of time - didn't realize the gym closes early on Fridays. But I got plenty of exercise commuting on my bike to work & taking Pandora the puppy for a bike ride. I didn't get run over or "doored" on the commute, so that's a win. Chicago street traffic is a bit hairy for biking sometimes.
Goal: 35 + 2 for Black Toe Month
17.10 done, 19.9 to go
Possible upcoming races (!):
8/14: Humboldt Park 5K
10/16: Stride Against Violence 5K
@5BeautifulDays sorry you're feeling down this week
@womanofgod4893 Another newbie! Yay! Welcome I know you already got some great answers to your question about running every day, but I'll add myself as an example (study in contrast??) I'm a new/ just-getting-back-into-it runner with bad knees. I can't run every day or my knees get too sore. Having at least one rest day in between definitely helps my knees recover. Also, I've been alternating running outside with running on the treadmill and that also seems to help. My progress is frustratingly slow, but after having tried & failed to push a little more I've learned my lesson! Just gotta listen to my body, add miles (or bits of miles) slowly, and be patient. But my "rest" days aren't usually no exercise days. I try to do a lot of other physical activities to improve my general fitness like biking, swimming, and walking. I've noticed that doing a bit of weight training on my non-run days seems to be very helpful with running too.
@MobyCarp reading about your progress as a runner is very inspiring 3 -
Spending much more time on the bike than in my running shoes as of late, and most of those running miles have been indoors. I was pretty wiped from Wednesday's fast run in the heat, so I just did 2 miles on the treadmill last night, and another 5 miles today on the dreadmill. On the plus side, I'm done with about 2/3 of my biking goal (431/621 miles), and I've kept up with my swimming (8000m/week), so I'll be able to focus on running when back up north next week.
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
7/14 - 2 miles
7/15 - 5 miles
Total: 58.5 miles
Goal: 180 miles
Remaining: 121.5 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 -
After 35 hours, I'm happy to announce that it power has been restored! Now for a restful sleep.7
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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
7/9 celebrated our 40th anniversary!
7/10 3.85
7/11 tapering I guess...
7/12 4.15
Total 36.93
@ceciliaslater glad to hear the power is back on....have a good sleep!
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:
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I'm 6 pages & 180 posts behind!
Quick update before I try to catch up:
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
15 July – 3.7 km
16 July – 5.1 km parkrun
July Goal: 150 km (93 miles)
Total: 72.7 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
My back is feeling a lot better. Just a bit sore when I sit up straight at a desk for more than a couple of hours. Which is never good for you anyway.
After resting Tuesday, Wednesday, and Thursday, I managed a short slow run on Friday and a relaxed parkrun this morning. Woo hoo!4 -
7/15: 9 miles (6 mile jog, 3 mile high incline treadmill)
Monthly total: 101.75/140 miles
Im adding another 40 miles to my goal since i just reached it!4 -
July
2Jul - 8k
3Jul - 6k
5Jul - 6k
7Jul - 7k
9Jul - 10k
10Jul - 8k
12Jul - 5k
14Jul - 6k
16Jul - 10k
67.7/100
Just over 10k this morning at a pretty steady pace. As I have been trying to increase my weekend distances I have been doing different routes which has been fun. My mantra today as I could feel my legs getting heavier an my head dropping?
"Keep your head up: look like a runner not like you heard there were free samples at the cake shop"
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@womanofgod4893 And then there are people that run twice a day, 6 days a week. And in their day off they just run once
I know personally some people into their 60s and beyond that are are streakers. One didn't take a day off in 20 years or so. He runs at least 10 min (about 2km) if he can't do more to not lose his streak.2 -
I'm so behind on this thread, it's been a crazy busy week. I have run 3 times though, so I'm not too far behind on my goal (although I am, of course, behind - when am I not?!) My foot is still playing up though after my moronic incident, but I put a support on it today and it felt completely fine, so that was £12 well spent I also managed to run more than 3 miles in horrible humidity without feeling dizzy or passing out for the first time this summer, so I'm either finally acclimatising or I've finally sorted my hydration. Clearly even running 3 miles without sipping water is not something my body can handle, but at least I know that now.
I'm going to try and catch up on posts later when I'm sat chilling in the park today. The sun seems to finally be arriving here in the UK!
2nd July - 6.04 miles
5th July - 10.05 miles
7th July - 3.11 miles
8th-10th July - swollen foot
11th July - 4.02 miles
13th July - 3.12 miles
16th July - 6.05 miles
MTD - 32.39/80 miles
Upcoming races:
18th Sept - Run Reigate Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon2 -
ceciliaslater wrote: »After 35 hours, I'm happy to announce that it power has been restored! Now for a restful sleep.
Yay!!!!0 -
New PR!!!!! Went for my run this morning and I accomplished 5K in 35 mins 53 sec!!! 5.64km in 41 mins 45 sec!!!
I always seem to do better outdoors than on the treadmill. 8 -
FINALLY! Got a 10+ mile run in!
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: 6.36 miles
13-Jul: 3.54 miles
14-Jul: 6.37 miles
15-Jul: 6.20 miles
16-Jul: 10.57 miles
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>
This next week is gonna be a long one - it's Vacation Bible School at church, in the evenings. So put in a full day at work, and then go be at 110% energy for a few hours, singing and dancing (NO - don't picture the fat old man jumping and dancing and such with 4 rooms-ful of 1st thru 5th graders! it's NOT a pretty picture, and you don't want it in your head!!). Not sure I'm gonna be able to put in 38+ miles next week....
Upcoming Races:
13-Aug: Apple-a-Day 5K, Macon
27-Aug: John 316 Cancer Awareness 5K, Lizella
05-Sep: Labor Day Road Race 10K
17-Sep: Joshua's Wish 5K
24-Sep: Georgia Golden Olympics 5K
01-Oct: Terry's Run 5K, Eastman
22-Oct: S.C.A.R.E. 5K, Macon
05-Nov: Ridge Run 5K, Macon
12-Nov: Pecan Orchard 10K, Fort Valley2 -
TattooedDolphinGirl78 wrote: »New PR!!!!! Went for my run this morning and I accomplished 5K in 35 mins 53 sec!!! 5.64km in 41 mins 45 sec!!!
I always seem to do better outdoors than on the treadmill.
NICE! PR is always good. I always feel like the dreadmill is SO MUCH harder than roadwork. I feel tireder than I do with the same distance on either. <that sentence doesn't quite work, but I get the feeling y'all understand it anyway.> But sometimes the weather in middle Georgia just doesn't cooperate with roadwork.3
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