July (2016) Running Challenge
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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
7/12: 5.7 miles (includes 5k XC race)
7/13: 8 miles
7/14: 7 miles (am)
.......: 6.4 miles (pm)
7/15: Rest day
7/16: 18 miles
7/17: 12.6 miles
7/18: 6.3 miles
Took the morning off to sleep in and I ran this evening after a rain storm. I decided to explore a trail that someone told me about that I'd never gone to before; it connects two different routes so I was curious to try it out. It ended up being a bit more "trail" than "cinder trail" than I'd hoped for, and I'm hoping the overgrown weeds that soaked my legs with their raindrops weren't poison ivy... but it was fun! I don't do much trail running, but since 10.5 miles of my Sept marathon will be on cinder path trail, I need to get used to a more varied terrain besides asphalt vs. concrete.
And because the humidity was low enough that I could wear pocket shorts instead of tight shorts, I have pictures to share with all of you!
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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Finally did it- subluxated my knee on trail and had to force it back in, ugh. So only counting the 6.1km I ran before that shenanigan, the hobbling back not so much -_- . Loving the beautiful pictures you guys are sharing today though!
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
07/18- 6.1km
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July Running Totals (miles)
7/1 – rest day
7/2 – 13.14 paced run
7/3 – 10.06 easy with fast finish
7/4 – rest day
7/5 – 6.74 easy with hills and a fast finish
7/6 – 7.26 group run
7/7 – 6.85 warmup, group run speed work
7/8 – rest day
7/9 – 12.33 paced run
7/10 – time for run squeezed out by Life Happens
7/11 – rest day 7.41 easy + 4 strides
7/12 – 8.07 warmup + fartlek
7/13 – unplanned rest day – time crunch
7/14 – 7.63 easy
7/15 – rest day
7/16 – 14.86 warmup + Shoreline Half Marathon
7/17 – 5.71 easy 45 minutes
7/18 – rest day 4.16 almost easy
July total to date – 104.22
Nominal Challenge Goal – 150 miles
Real Goals: Become comfortable running 5 days a week. Finish Shoreline in good shape, managing the expected heat and humidity better than last year. Build base toward Rochester Marathon.
Today's notes – Today would normally be a rest day on a 5 day a week schedule, but I decided to something short and easy instead. Reasons, 1) I'm feeling just about all healthy in the wake of Shoreline, 2) I really need to build mileage toward Rocheter, 3) I'm concerned with more runs being squeezed out of my schedule in July and August due to work running late on days I'm no longer working from home, 4) I took today off for a funeral in the afternoon anyway, and it's a shame to waste a day I don't have to go into the office, and 5) I'm swinging from hypochondria mode into denial mode.
I do have to make sure I don't build the miles too fast; but if I took today as a rest day then had an unplanned rest day due to work schedule, I'd regret it. So I went out to run 4 easy miles. Saw another runner turn a corner onto my street just as I started. I figured I'd catch up an maybe run with him if he was fast enough. Turned out he was a rare runner who was running easy at close to the same pace I was. About 2 miles in, when I was almost caught up to him, I turned where he went straight and let him go. I had let him tempt me into running faster than easy for at least a mile, so my total run wasn't truly easy; but at least I didn't get as fast as MP.
Also today, I got some pictures. One of the perks of Shoreline is free pictures, which are posted to Facebook after the event staff has time to sleep and get back to the office. One of the perks of being a well known runner in the local community is that if I don't find time to look through a FB album with several hundred race pictures, somebody else will likely tag me anyway. So I have 3 pictures from Shoreline.
Just past mile 1, I've done the first turnaround and you can see some of the crowd behind me:
Just past mile 9, when I'm wondering how long I can keep feeling this good:
And somewhere close to the finish line, when Garmin says I'm running a 6:37 pace as I finish the last couple of miles. I'm a bit blurry, but it's a nice shot of the beach and Lake Ontario:
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY) finished in 1:31:11
September 18, 2016 Rochester Marathon (Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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Saturday--3 miles at 12 min. mile, which is the best I've done in a while. Almost all of it was "street running", which isn't quite as difficult as my normal trails.
Sunday--rest
Today--4.5 miles at something close to a 13.5 minute mile. This has been my discouraging normal for the past month. The heat and humidity and something about the surface I'm running on are just conspiring to kill me.
url=http://www.TickerFactory.com/exercise/wp5U2Zn/]
[/url]3 -
juliet3455 wrote: »
@shanaber A friend and member of our local Running club remembered to put her phone in Airplane mode but forgot to turn off her Strava on her flight to Peru. It definitely was the fastest pace, longest distance and highest elevation ever achieved. She left it up for a week then edited it out.Getting off the freeway it dawned on me that I had never turned off MapMyRun! It said I had run 17 miles in under a 5 min pace and 12 of it right along the freeway! At some points I would have been going faster than the cars though!
Hahaha - that is great!2 -
Started slower than expected. I'm changing my goal to 25 miles.
5th--3 miles
7th--3.5
12th--3.5
13th--2
18th--2.5
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7/18: 0
Monthly total: 112.25/140 miles1 -
Catching up on old posts:
@shanaber : no plans for trips...keeping ourselves fluid as son's needs could change anytime. Re: tats: there are lots of temps that you can try out
@lporter Glad both you and the pup survived the heat
@MobyCarp Cool medal, congrats on the AG win
@_nikkiwolf_ "ain't no mountain high enough" for you now!
@kristinegift Looks like a beautiful (and cool) place to run
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Had a great run this morning even though I didn't get going and out the door early enough and it was hot. I also had a short window to get back home to get on a conference call so it turned into a bit of a tempo run. I was shocked I have to say to see that my HR got so high (for me) - up to 151 and here I thought I was doing such a great job keeping it under 125. Apparently not! I need to get going earlier to beat the heat and be home for work. I didn't make it this morning and had to join while I was still running which meant walking a good part of the last half mile, at least when I needed to talk
I am going to try getting up at 5 so I can be out by 6. This means I have to get to bed earlier and not be here reading posts until midnight! I almost fell asleep this afternoon at work and I still have agility class to get to tonight!
@mobycarp - Awesome race and bling! Maybe you can take the certificate out of the curved glass and put it in something else?
@AdrianChr92 - I have been chased by dogs here too but not packs. Usually a single dog and the last time it was 2. One of our animal control people told me to always walk away, otherwise they will chase you more as if you are prey and also to get a small air horn like they use on boats. It will frighten them away as well as wild critters like coyotes. The pictures are awesome!
@skippygirlsmom - glad your foot is ok! I love your rest day meme! SO perfect! I did what you planned and ran my recover run but kind of wish I had slept in more! I was so sleepy today!
@_nikkiwolf_ - Congratulations on conquering your mountain! Such an accomplishment!
@Somebody_Loved - I would definitely see a professional about your knee. It may not be your knee really at all but further up the chain in your hip or glute. Some specific stretches or exercises could be the fix you need. I have had success with both PT and with a Sports Chiropractor. The PT I saw early on when I tore my meniscus (non-running injury). But the sports chiropractor actually has helped me the most and treated my torn plantar fascia as well as shin splints. He got me into orthotics that are designed for runners and customized for my issues. Once I got those and started on a regimen of stretching and exercises he recommended, I have been injury free. You just have to find what works for you and within your budget.
@HonuNui - your ShePower virtual HM sounded a lot like mine! Just a few weeks and a few hundred miles apart I saw those temp tats but I didn't order any - looks good and now I regret that I didn't!
@kristinegift - your trail is lovely! It reminds me of where I used to run when my daughter was living in Baltimore. If you haven't tried them you should check out the compression shorts/capris at SkirtSports. They have pockets and I love them!! I have not worn a pack for my phone in a month and I may never go back to my Nike or UA tight shorts!
@JessicaMcB - I don't know what that means, not sure I want to know, but I am sure it was painful! Ouch!
@MobyCarp - Great pictures!
Date.........Miles........Total
07/01.......6.28.........6.28
07/02.......7.36.......13.64
07/03.......0.00.......13.64
07/04.....13.50.......27.14 - ShePower Virtual HM
07/05.......4.13.......31.27 - + Strength Training
07/06.......0.00.......31.27
07/07.......5.63.......36.90 - + Strength Training & Rally
07/08.......5.38.......42.28
07/09.......0.00.......42.28
07/10.......0.00.......42.28
07/11.......7.72.......50.00 - + Agility
07/12.......5.59.......55.59 - + Strength Training
07/13.......0.00.......55.59
07/14.......5.72.......61.31 - + Strength Training & Rally
07/15.......5.38.......66.69
07/16.....13.39.......80.08
07/17.......2.00.......82.08 - Dog Beach!
07/18.......4.37.......86.45 - + Agility
Upcoming Races - Let me know if you will be running too!
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!)
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon3 -
@MobyCarp Hahaha so fast you became a blur
Today my base building it's over. Yay. After 11 weeks of base building I'm feeling great. Today I had some 200 and 400 at a 4 min/km pace and damn I forgot how hard (and good) is too run fast. Luckily the recovery was equal in length so the whole workout was not too hard.
A note about base building. I have noticed that the biggest benefit I got wasn't the increase in endurance or lower heart rate. It was the recovery time. I seem to recover way quicker now than before. Before a 13-14 km run would let me sore for at least 2 days. Now I'm up and ready to go the next day. It's great. Oh and those cold baths are probably helping. It's like a restart button after a workout
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
July 16- 7.0 km - 140/7:15
July 17- 13.0km - 150/6:20
July 18- 8.0 km - 135/7:30
July 19- 8.8 km
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)1 -
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@Orphia Well it's not a streak since I have like 4 rest days in a month. I'm considering running at least a mile on my day off to get the streak kudos from random strangers and brag to my running friends about it6
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AdrianChr92 wrote: »@Orphia Well it's not a streak since I have like 4 rest days in a month. I'm considering running at least a mile on my day off to get the streak kudos from random strangers and brag to my running friends about it
Hahahaha! Absolutely awesome!
3 days in a row is a streak for me!2 -
Date Miles MTD ------- ----- ------- July 2 6.5 6.5 July 3 5.0 11.5 July 4 4.3 15.8 July 6 4.3 20.1 July 9 13.2 33.3 July 11 5.5 38.8 July 13 7.0 45.8 July 15 5.3 51.1 July 19 4.3 55.4
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I should be running right now
This one is all on my hubby who wanted to turn off his alarm and latch on to me for 45 min. The whole time my fitbit was buzzing telling me to get up. I just couldn't bring myself to do it. Sigh. How am I gonna catch up 4.5 miles?! 1 -
@kristinegift - your trail is lovely! It reminds me of where I used to run when my daughter was living in Baltimore. If you haven't tried them you should check out the compression shorts/capris at SkirtSports. They have pockets and I love them!! I have not worn a pack for my phone in a month and I may never go back to my Nike or UA tight shorts!
@shanaber I will have to do check out those shorts! In the spring and fall, I love my Oiselle distance shorts -- huge pockets, very cute! But when it's humid, I can only wear tight shorts/compression shorts or risk major chafing. The Oiselle tights shorts I have do have pockets, but it's only big enough for an ID card and a gel. I miss the Good Ol' Days when my phone was smaller and fit perfectly in my Saucony tight shorts... but alas, my phone is a behemoth!0 -
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
7/19- 6.91
July Mile goal: 60.53/70
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: It's the first Tuesday of HM training, so that must mean....Hill Repeats! There's a nice little hill that's about 1/4 mile long, that happens to be just about a mile jog from me. So, it was mile warm up, then 10 hill repeats on the hill (averaged 9:28 on the uphills) and a nice easy mile jog home. I felt pretty good running today, though I have a feeling that I'll be a little more tired for tomorrow's 5-6 miles.1 -
@MobyCarp - great pics! Cracked up at the comment that we runners are either in denial or hypochondriacs.
@HonuNui - Awesome job on your HM! Even in the muggy heat! Hope your son is doing okay.
Intervals this morning for me. Felt great.
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
7/15 - 4.5 miles
7/16 - 41 miles biking
7/17 - rest day and driving 12 hours
7/18 - 5 miles
7/19 - 5.3 miles - intervals
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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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
7/19 - Bodypump class, then 30 minute abs / core class...I so need it, because I suck at it!
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greenolivetree wrote: »I should be running right now This one is all on my hubby who wanted to turn off his alarm and latch on to me for 45 min. The whole time my fitbit was buzzing telling me to get up. I just couldn't bring myself to do it. Sigh. How am I gonna catch up 4.5 miles?!
Time with a loved one is awesome. I'm sure you'll get those miles done in some way.
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greenolivetree wrote: »I should be running right now This one is all on my hubby who wanted to turn off his alarm and latch on to me for 45 min. The whole time my fitbit was buzzing telling me to get up. I just couldn't bring myself to do it. Sigh. How am I gonna catch up 4.5 miles?!
That's why I sleep on the couch on nights before run days... well....some of the time1 -
Happy Tuesday!
Today's run was steady on the same path I took yesterday, with no intervals. Time was a little slower than yesterday's but I accomplished my 5K. The weather was gorgeous, nice and cool with a slight wind. Makes me think of the fall. Back to humid temps tomorrow though, but at least the mornings aren't too bad.
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 35:35) + 4.30 km power walk
19/7: 5.06 km + yoga
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 (I think I’m going to go for it)
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@TattooedDolphinGirl78 nice running!1
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0
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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
19-nothing yet
2 -
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
7/15 - 6 miles
7/16 - 4 miles
7/17 - 9 miles
7/18 - rest day
7/19 - 6 miles
79 of 110 miles
Hot one this morning 75F and 95% humidity and Brad Travis says it's going to get up to 100 a couple days this week.
Need to get some work done and then I'll catch up on the posts.2 -
MNLittleFinn wrote: »greenolivetree wrote: »I should be running right now This one is all on my hubby who wanted to turn off his alarm and latch on to me for 45 min. The whole time my fitbit was buzzing telling me to get up. I just couldn't bring myself to do it. Sigh. How am I gonna catch up 4.5 miles?!
That's why I sleep on the couch on nights before run days... well....some of the time
LOL I swear it must be easier for single people to do early morning runs
TattooedDolphinGirl78 wrote: »greenolivetree wrote: »I should be running right now This one is all on my hubby who wanted to turn off his alarm and latch on to me for 45 min. The whole time my fitbit was buzzing telling me to get up. I just couldn't bring myself to do it. Sigh. How am I gonna catch up 4.5 miles?!
Time with a loved one is awesome. I'm sure you'll get those miles done in some way.
Yes, I'm thinking I'll try to suffer through 2 super hot miles this evening just to make a dent in it. I was mad for awhile then my husband had me laughing about the whole thing because the look on his face was just so "evil" like he had succeeded in his plan to keep me in bed
@kristinegift Love your bridge pics!1 -
The act of posting a target on here got me on a running routine. Was on 19.9km with a 72km target on July 7 with my last post.
Now a total of 62.9km today. I'm hoping to cross 100km for the month. Topping out each run at 5.4km in just a bit under 29 minutes. 2 days of running followed by a day off is the routine.
Need 7 more days of running to get across the line.
2 - 4.2
5 - 5
6 - 5.7
7 - 5
9 - 5.2
10 - 5.4
12 - 5.4
13 - 5.4
15 - 5.4
16 - 5.4
18 - 5.4
19 - 5.45 -
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: 6.81 miles
19-Jul: 6.45 miles
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>
The August races are tentative - it depends on how/if the heat breaks. Yesterday, I got out late, and it was not especially comfy. This morning was a little better - but I couldn't stretch it because it's back to work.
Tomorrow is planned for *just* ~3 miles, so I think I'll prob go ahead with the new shoes I bought before Peachtree (but which wore a nice blister on the back on my ankle - specifically, the right shoe, and pretty much dead center of the back of the ankle). Anybody got suggestions for a pair that needs to have the heel tab or the cuff adjusted so it doesn't rub?
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 Valley1
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