July (2016) Running Challenge

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  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
    07/01- 4.28km
    07/02- 5.01km
    07/03- Rest/Weights Day
    07/04- 5.48km
    07/05- Forced Rest Day (Husband OOT)
    07/06- Forced Rest Day (Husband OOT)
    07/07- 6.13km
    07/08- 6.13km
    07/09- 6.13km
    07/10- 3km
    07/11- 8.3km
    07/12- 4.5km
    07/13- 4.6km
    07/14- 10km
    07/15- Rest Day
    07/16- 11km
    07/17- 10.1km

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  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
    MobyCarp wrote: »
    It's the downhills that hurt. In the words of a local race director, "The uphill segments may break the souls of a few new runners, but it's the downhills that turn your body into ground beef. (Ground tofu for the vegetarians.)"

    My PT explains that that running uphill, the muscles work in an eccentric fashion, while downhill they work concentric. The concentric effort is much harder, and not so much what the muscles are good at.

    I was literally thinking about this on my run today! I have severe overpronation on both sides so I have to really mind how I come down on declines as they are much harder on my knees. I'll push through all the inclines before I'll take a steep decline to avoid a cap subluxation :/
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    Missed running this morning due to...bodily issues....Now my body is craving a run, but family is all awake, so no run now!

    ....I'm half tempted to run tomorrow, to start doing a 6 runs/week schedule, Rest days are always so hard for me, and I figure an Extra Easy run (I'm running 5 days a week now) might not be a bad thing in this run up to my next HM......I hate the stir crazy when I miss a run.
  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
    MNLittleFinn wrote: »
    Missed running this morning due to...bodily issues....Now my body is craving a run, but family is all awake, so no run now!

    ....I'm half tempted to run tomorrow, to start doing a 6 runs/week schedule, Rest days are always so hard for me, and I figure an Extra Easy run (I'm running 5 days a week now) might not be a bad thing in this run up to my next HM......I hate the stir crazy when I miss a run.

    I feel this huge @MNLittleFinn missing run days is the worst :( . I hope you get out tomorrow!
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
    Was able to scrape out 4.1 miles this afternoon. The last mile required a couple of walk breaks, but damnit, I got myself to 4 miles. SO MANY PEOPLE out playing Pokemon Go on the Prairie Path, it's ridiculous.

    I have been thoroughly blessed so far with the weather; it hasn't been super hot hardly at all. That's supposed to change next week, though, so I'm glad I'm able to get these miles in now.


    exercise.png
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
    Oh... and I found myself seriously craving an Arnold Palmer after my run today.
  • 9voice9
    9voice9 Posts: 693 Member
    juliet3455 wrote: »
    1ittgj94yupc.jpg
    Love those!
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    @juliet3455 love them!
  • ereck44
    ereck44 Posts: 1,170 Member
    ereck44 wrote: »
    ereck44 wrote: »
    ereck44 wrote: »
    ereck44 wrote: »
    ereck44 wrote: »
    ereck44 wrote: »
    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 Jul

    7/12....4.15 miles (rolling hills on the treadmill)--12:14 pace....exhausted after working all night and only 5 hours sleep. Still happy that I was able to run. Was distracted by getting a free phone in the mail...so too late to run outside.
    Total for July thus far...27.83.

    7/15....5.08 miles(rolling hills program on the treadmill) at 12:00 pace. I wanted to run a little faster, approximately 11:06 pace again, but "fried" after working 2 nights in a row and getting very little sleep. My plan is to run a long run today, probably 10 miles.
    I slept 10 hours last night and feel great and I lost almost a pound over night. I am in maintenance now (for a month) but still closely monitoring the weight gain/loss. One of my mfp friends lost the weight quickly ( he was ona 1200 calorie diet) and gained 40 pounds back the next year.

    Total for the month of July...32.91.

    7/16 ....6 miles(fartleks)....that was a fun run! Cool weather...I started too late to run the 10 miles that I planned..so opted to run 6 today and then try for 10 tomorrow.I did almost get hit by a "smart" car at an intersection. It was funny...I saw it out of the corner of my eye, and sized up whether it would damage me more than I would damage it if we collided. On Monday, I plan to rest. New total is 38.91.

    Thanks to Elise4270, Stowshew71, and AdriaChr92 for answering my questions. I will google Authur Lydiard...always interested in unorthodox training methods.

    @MobyCarp: Very impressed with your race results, esp. being number 1 in your age bracket. If I race long enough, I may break into the top 100 finishers. Such an accomplishment to be number 1. I love the curved glass trophy...super cool.

    Just finished running 10 miles today...it was harder than last time, maybe because I ran 6 miles yesterday and 5 the previous day. I tried to stay at 85-87% max heart rate...after 5 miles, I could really feel the soreness kick in. I was expecting rubbery legs, not soreness. It was really hot today with occasional cool headwind. I wanted to quit but kept repeating, "stronger, fitter, faster" as a kind of mantra. I slowed significantly the last 3 miles, probably 14 minute and 15 min miles. Afterward, soaked with sweat. Looking forward to rest day tomorrow.

    Total for the month is 37.83.
  • Orphia
    Orphia Posts: 7,097 Member
    @_nikkiwolf_ Bravo for getting up your mountain! That's lovely. I know how happy I was getting round "my" lake the first time. Just love how running makes us set ourselves goals then go out and smash them. :heart:

    @shanaber Hahaha, yep, I've had that happen with MapMyWalk! (Forgetting to turn it off then getting mega stats for driving in a car.) I think the Fitbit app also goes mad with steps if you open it while in a car.

    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
    18 July – 9.1 km

    July Goal: 150 km (93 miles)
    Total: 81.8 km

    Did a longer run today since my back was feeling fine for the shorter runs on the weekend. So happy!

    But I must not go mad and won't try to catch up. I'll stick to my 4 runs a week, and have a day off tomorrow.
  • 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)
    July 9th - 5km Parkrun (watch said 4.92; course is different: 5:18 pace, 181bpm)

    July 15th - 22km (6:54 pace, 166bpm)

    Ah, yeah, oops, was sick, then lazy, then I felt fresh so I thought I'd do 10km instead of the 9 I planned... so I set off about lunchtime, without shoes, without having had any water all day.... and I felt good so I thought maybe I'd aim for 12km (equal longest run) and after 10km I realised the loop I started on was longer than I thought; decided on 15km or to the next water (and thought about doing 21km)... drank out of a puddle (camped way out it the bush... it was a clean looking puddle). Got back to the hut we were camping at after 20.4km and kept going a little past there.

    Seriously ill considered. Thought I might have done something seriously nasty to my right foot, internally (lateral midfoot - sharp pain when going from heel through to forefoot during walking... walked on my toes a lot). Its coming good today and I can walk and run comfortably (but still a small ache).
    I will take my time and build up a better base before I try that again.
    Very impressed I could do that though!
    Garmin said my new half marathon time is 2:26:? (and some seconds).

    52/100km
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    7/1- REST
    7/2- REST
    7/3- REST
    7/4- 13.1 RW&B HM 2:15:26
    7/5- REST
    7/6- REST
    7/7- REST
    7/8- REST
    7/9- 5.0
    7/9- 1.0
    7/10- 4.23
    7/11-REST
    7/12- 6.01
    7/13- 4.04
    7/14- 2.01
    7/14- 5.0
    7/15- REST
    7/16-9.06
    7/17- REST
    7/18- 4.03

    July Mile goal: 53.62/70
    Actual goal: Run the Red White and Boom HM well, recover well, run the Park Point 5 Mile (7/14,not racing) well and begin training for September Boundary Waters Bank HM.

    Today's Notes: 4.03 miles at 9:40 pace. This was a nice easy out and back route out of town that is basically flat/slightly uphill for the first mile, then rolling hills out to the turn around at mile 2 and the reverse of that for mile 3, and then 4 is the reverse of mile 1. Today's run felt really good, my breathing, even at a pace that's a bunch (0:30/mile) than I used to do, was in my E range, which means a 4 count in and out, using my footfalls to keep time.

    My runs (all 7 of them) have been a bunch faster than I did before my HM. I don't know if it's that my recovery allowed me to now fully realize the gains I made in training or what, but after setting 2 PR's at my race on Thursday, and faster training runs seeming easier,I'm starting to feel pretty good about how I can do at my September HM.

    Only downside of the run is the nice red mark where my HRM rubbed and drew blood. Still trying how to figure out a fix for that. It's one tiny spot in the middle of my chest....things to ponder....
  • 5512bf
    5512bf Posts: 389 Member
    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
    7/15 - 12.6 - Easy
    7/16 - 6.2 - Recovery
    7/17 - 16.0 - Long Run

    Total 163.16 of 289

    Busy weekend so didn't get to log these until today. Saturday was an easy recovery run, then Sunday was my weekly long run. Schedule actually only called for 14 but with today as a rest day i wanted to try a new hydration/fueling combo on 4 mile loops. After the first loop i really thought the run was a bust, pace was off, focus was off, pretty much everything about the run sucked. Nearly packed it in but went ahead and continued on thinking i'd be lucky to get this to 10 and not 16. The 2nd loop was a little better and thought 12 would be good, then the 3rd was even better and pace and stride was back to normal so I just went ahead and finished the 16. Taking in 100 calories every 4 miles with 20 oz of water really seemed to help with my cardiac drift/dehydration i'd been experiencing. Spent 60% of my time in z2 and 40% in lower z3 mainly on the 2 mile out portion of the run that is uphill. Weekly mileage was 60.28 on this recovery/stepback week. The next 2 weeks will probably push towards 70 with back to back 20/21 mile long runs.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @5512bf that's some awesome running!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
    MNLittleFinn wrote: »
    7/1- REST
    7/2- REST
    7/3- REST
    7/4- 13.1 RW&B HM 2:15:26
    7/5- REST
    7/6- REST
    7/7- REST
    7/8- REST
    7/9- 5.0
    7/9- 1.0
    7/10- 4.23
    7/11-REST
    7/12- 6.01
    7/13- 4.04
    7/14- 2.01
    7/14- 5.0
    7/15- REST
    7/16-9.06
    7/17- REST
    7/18- 4.03

    July Mile goal: 53.62/70
    Actual goal: Run the Red White and Boom HM well, recover well, run the Park Point 5 Mile (7/14,not racing) well and begin training for September Boundary Waters Bank HM.

    Today's Notes: 4.03 miles at 9:40 pace. This was a nice easy out and back route out of town that is basically flat/slightly uphill for the first mile, then rolling hills out to the turn around at mile 2 and the reverse of that for mile 3, and then 4 is the reverse of mile 1. Today's run felt really good, my breathing, even at a pace that's a bunch (0:30/mile) than I used to do, was in my E range, which means a 4 count in and out, using my footfalls to keep time.

    My runs (all 7 of them) have been a bunch faster than I did before my HM. I don't know if it's that my recovery allowed me to now fully realize the gains I made in training or what, but after setting 2 PR's at my race on Thursday, and faster training runs seeming easier,I'm starting to feel pretty good about how I can do at my September HM.

    Only downside of the run is the nice red mark where my HRM rubbed and drew blood. Still trying how to figure out a fix for that. It's one tiny spot in the middle of my chest....things to ponder....

    It's normal for your paces to get faster in the first 5 or 10 years you run, as you get fitter and your body adapts to running more efficiently. The half I ran Saturday with a goal of just feeling good was faster than my first half, where I was deliberately trying to finish as fast as possible.

    The HRM rubbing the chest to a point of rawness happened to me the first time when I ran Buffalo 2015 and was wearing the strap for I don't know how long, but at least 8 hours. First thing I tried was putting petroleum jelly under it. Other runners advised using Body Glide, but I choke on the cost. Then someone here suggested cheap stick deodorant as a substitute for Body Glide. Well, I use a stick deodorant. Tried it on my chest instead of the petroleum jelly, and it did the trick without gunking up the HRM strap. Made it through Boston with no irritation on my chest from the HRM. And since it's the same deodorant I use on my underarms, and I'm running up a substantial sweat anyway, I doubt anyone notices the difference.

    Yesterday I tried the deodorant on my feet instead of the petroleum jelly I've been using for years. It seemed to work well enough, and I doubt a little deodorant in my shoes will make things any worse; if anything, it may be a minor, totally insufficient help for shoes that see 90º F running conditions. So I tentatively think I have a lubricant winner here, at somewhere less than 10% of the cost of Body Glide.

  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @MobyCarp thanks for the info!
  • mbaker566
    mbaker566 Posts: 11,233 Member
    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
    15-nope
    16-6.65 mi run and 1.5km walk for pokemon
    17-nothing
    18-slept thru my alarms



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  • lporter229
    lporter229 Posts: 4,907 Member
    edited July 2016
    MobyCarp wrote: »
    @_nikkiwolf_ On being sore after that monster hill, and feeling the downhills: It's the downhills that hurt. In the words of a local race director, "The uphill segments may break the souls of a few new runners, but it's the downhills that turn your body into ground beef. (Ground tofu for the vegetarians.)"

    My PT explains that that running uphill, the muscles work in an eccentric fashion, while downhill they work concentric. The concentric effort is much harder, and not so much what the muscles are good at.

    Probably explain why my pace is actually usually faster on flat ground and even slight uphills than on downhills.

    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
    July 15- 4.1 miles hill repeats
    July 16- 12.2 miles
    July 17- 4.9 miles

    Just getting around to reading all of the posts from the weekend and posting my runs for the last 3 days. Congrats to everyone who had great races and set new PRs! Way too many to mention them all. You guys rock.

    No race or PR here, but a great weekend, running and otherwise. Friday after work I did some pretty brutal hill repeats in the heat. 6X1.5 minutes up the hill with 2.5 minute cool down. I usually try and sprint these or at least take them as fast as I can. However, the heat made it kind of difficult. I didn't take it easy on myself and ran pretty hard, but my pace was no where near what I would consider a sprint. However, the heart rate made it well into zone 5 on every interval and I even had to walk back down the hill to bring it back to zone one on a few of them, so I guess the point of the workout was accomplished. I am calling it a success.

    Saturday morning's 12 miler was pretty uneventful. Nice early morning sunrise run before we headed down to Louisville for a music festival. Festival was great, but draining with the heat. I have been to Louisville twice before and they have some great running spots along the river that I have always wanted to do but have never made it happen (usually the result of all of the delicious bourbon that is practically poured down your throat there). However, I made a promise to myself that I would get up Sunday morning for a nice, enjoyable run. And boy was it awesome. Ran across the Ohio river into Indiana with the sunrise on the water. So peaceful and lovely.

    It occurred to me that, having grown up in Pittsburgh and now living in Cincinnati, I have run across the Ohio river in 4 different states: PA, OH to KY and now KY to IN. My in-laws live less than a mile from the Ohio river in WV. I run along it when we are there, but I never have crossed it. Definitely on the must do list for my next visit. I need to add another Ohio River state to my running list!

    Today is a rest day and I am going to enjoy it. Legs feel good, but looking forward to a break from the heat. Still in pretty good shape to meet my goal for the month. Have a great day everyone!

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  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    Rest day yesterday, and it was lovely, but I was happy to be back to running today. I always find it amazing how my body is happiest when it's a run day. lol With my new PR on Saturday, I really wasn't aiming to break it this morning. I ran intervals outside on the paths near my work (and it's way more fun than a treadmill). I ended up breaking my PR by about 20 seconds, and that's awesome! I hope that the weather stays nice for the mornings so that I can keep running outside this week. :smiley:

    Happy Monday! :sunglasses:

    exercise.png

    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: 5.64 km + yoga (new PR – 5K in 35:53)
    17/7: REST
    18/7: 5.04 km + yoga (new PR – 5K in 35:33)
    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
    24/9: Obstacle Course “Coureur des bois”
    20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run (seriously thinking about it still)
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    @MNLittleFinn Like Mobycarp I hated the thought of the cost of Body Glide so I tried deodorant (it was stoshew71 that recommended it). My problem area is my thighs if I'm running shorts for a long time and how hot it is. I think for the HRM monitor you would be great with the deodorant but honestly it didn't as good for my thighs. I broke down and brought body glide and love it. I do have to tell a funny story. I wanted to try the body glide and the local fleet feet has this little size it's like the size of a lighter. So I brought it one day when there getting Skip some shoes. A few days later I say "hey where's my body glide?" no clue. I assume she threw it out in the bag. I won't even tell you we did the same dance TWICE more, the last time was a full size one. That child!!!! So I brought some recently online to make sure she had no chance to touch it.
    @5512bf don't you love it when you think geez this is getting better as we go along. Great run!
    @juliet3455 the Peru story is classic, I love it. @shanaber I have no doubt you can run under a 5 min pace for 17 miles :wink:

    Taking a rest day today. I had a 36 mile week last week and honestly I can't remember the last time my weekly mileage was that high. I'm very happy with my slow but steady come back after injury. I did set the alarm because I wanted to do a few recovery miles after my long run yesterday. When it went off I hit the snooze because I was tired, then I decided to set the other alarm (my 6:15 rest day alarm) and thought if I wake up before I'll get up and go if not I'll take the rest day. I hit that alarm snooze twice LOL This weekend between runs, pool maintenance, lawn work, starting to wash my house and everything else I figured I'd survive the day off :smile:

    Though when I got up I did do this:

    ajsdqznwwsm1.jpg
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    @skippygirlsmom Love the pic! And you most definitely deserve today's rest day, as hard as it will be. :wink:
  • karllundy
    karllundy Posts: 1,490 Member
    Hi everybody! I apologize for my absence this month. Crazy busy right now, plus work travel. I will try to catch up with everyone this week...I hope.

    Still nursing a wonky hip. Seems to be doing better, but not feeling 100% yet.

    7/1 - Baseball tournament...no chance to run.
    7/2 - More baseball!
    7/3 - Family day. Not starting the month so well.
    7/4 - 3.82 miles on a beautiful, cool morning.
    7/5 - Bodypump class, followed by 1.5 miles on indoor track.
    7/6 - 4.01 miles through the soupy air...HOLY HUMIDITY!
    7/7 - Bodypump class, then 1.5 miles on indoor track.
    7/8 - Spin Class. Not sure of mileage. ~50 minutes.
    7/9 - Rest Day. Moved a lot of furniture.
    7/10 - Bodypump class, then 2.0 miles on treadmill
    7/11 - Unplanned rest day.
    7/12 - Bodypump class, then 30 minute abs/core class (ouch)
    7/13 - 3.8 miles on hotel treadmill. Even the fitness center is hot and humid in Orlando.
    7/14 - 3.35 miles on hotel treadmill, then weights.
    7/15 - 4 miles on hotel treadmill.
    7/16 - Travel day...gotta get home.
    7/17 - Bodypump class.
    7/18 - Unplanned rest day. Woke up feeling ill...ugh

    exercise.png
  • Elise4270
    Elise4270 Posts: 8,375 Member
    edited July 2016
    @karllundy We'll forgive you this time. But it better not happen again. :wink: Take care of that hip. Mine became chronic, I sure wouldn't wish that on you.
  • instantmartian
    instantmartian Posts: 335 Member
    07/06 2.50 mi
    07/08 3.00 mi
    07/10 2.00 mi
    07/12 3.00 mi
    07/14 3.00 mi
    07/16 4.00 mi
    TOTAL 17.50 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
  • ddmom0811
    ddmom0811 Posts: 1,881 Member
    @skippygirlsmom - lol on the Body Glide!
    @_nikkiwolf_ - awesome on the mountain!

    I am visiting my mom in Northern VA. The weather is basically the same as Orlando, and I really should have left a little earlier this morning because it got really hot/humid. But I was very happy with my run because I am not used to any hills or inclines and the last few times I've visited here I haven't been able to run the whole way up the big hills. (Ok, these are not big by most people's standards, but for me they are big). Anyway, ran without stopping all the hills. Mile 4 was just too hot and even though it was mostly downhill, I did have to walk some because I was just so hot and HR was pretty high. Tomorrow I'm going to leave earlier!

    7/1 - 5.23 miles in Washington
    7/2 - 3.7 miles in Washington
    7/3 - flying home all day - no running.
    7/4 - :disappointed: 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
    7/15 - 4.5 miles
    7/16 - 41 miles biking
    7/17 - rest day and driving 12 hours
    7/18 - 5 miles Virginia hills


    exercise.png


    Upcoming races
    2/5/17 - Daytona Beach HM
    2/26/17 - Disney Princess HM Orlando
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