July (2016) Running Challenge
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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
7/15 REST DAY unplanned
7/16 15 miles - 131.2
7/16 6.2 miles - 137.4 << Daily Double w/ wife
7/17 REST DAY
7/18 9 miles - 146.4
7/19 9 miles - 155.4
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
Back home this morning. Ran with my usual Tuesday group. Didn't get a chance to log my run from yesterday morning since we packed up and headed out.
Had an interesting ride home. Get halfway home and wife and I smell something funny from the car. Pull over to the nearest rest area (this scenic overlook on the side of the highway) and black smoke coming from under the hood. I pick up the hood and flames shoots up. I shouted for everyone to get out of the car. I tried pouring a big water bottle over it and then 2 truck drivers came over with fire extinguishers came and helped me get the fire out. Finally got it towed off the highway and got a rental car and made it home finally. Still shaken up. I'm on the phone with the insurance company right now to see what we are doing next. Everyone is fine and same with all of our stuff. Just made for a high adventure and long ride home.1 -
greenolivetree wrote: »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
I guess that would be accurate since I'm single and I run in the mornings all the time.
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@Stoshew71 Holy moly! Glad that everyone is okay and you had help!
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@Stoshew71 Car fires are never good. Glad everyone (and everything) is okay.1
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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
7/15 - 12.6 - Easy
7/16 - 6.2 - Recovery
7/17 - 16.0 - Long Run
7/18 - Rest
7/19 - 4.2 warmup - 3.0 Treadmill Lactic Threshold HR Test
Total 170.36 of 289
Today's schedule called for 10 miles total with 5 @ tempo. In talking with my trainer the past few weeks about getting another HR test done he thought this would be a good day to do that verse what was on the schedule. He wants me to do another 4-5 mile recovery this evening then resume the schedule tomorrow. I've done this test before it it's not really that much fun. It was scheduled for 6:30 am and he wanted me to try and get warmed up & stretched out before we got started so he could get right to the point of trying to kill me. I did a little over 4 miles easy outside them we went indoors to the treadmill. His normal running treadmill was having some issues so I did this on his Alter-G, which is probably the coolest treadmill in the world. If you've never run on one it's a trip. You basically wear some near airtight spandex type shorts with a zipper up top and zip yourself into a bag surrounding the treadmill. Once started you can add pressure to the bag to simulate running on as little as 20% of your body weight. I've used it quite a bit in the past after surgery for a broken leg in which is was able to begin running at 10-12 weeks after having a rod inserted into my leg from a hockey injury. I couldn't even think about walking at the time but once the doctor cleared me for light pressure I was able to run at my normal running speed and gait with nearly zero impact. I ran 2-3 times a week slowly adding in more and more of my body weight as my leg healed until I could easily run 75-80% of my body weight and walk 100% normal full weight. Just a little over 5 months from the injury I was able to do an easy half marathon in 2:10:59, then set a new 5k PR a month later @ 23:03.
Back to the test. My previous test showed z2 from 115-140, z3 141-157, z4 158-162 & z5 163-max of 187. We started at 6.0 and 0 incline then bumped up every 3 minutes or so. I knew my zones had changed quite a bit and had adjusted them in my training but i still wasn't certain where my threshold was. I had guesstimated 166 based on some race times and tempo runs. We got to about 7.6MPH and 8.0 incline about 20 minutes in and my HR was about 165 and told him I thought this was about where I'd be getting close. We took a blood sample and he informed me I wasn't working hard enough yet. so the speed went to 8.0 & incline went to 11. HR went to about 172 after another couple minutes and another blood sample confirmed I'd hit that magic number of 4 mmol/l. We went at that pace and incline another 3-4 minutes trying to get a max HR reading and I peaked at 191 for about 45 seconds straight. Not really wanting to go another level I told him I'm good with that, since the max HR has little to no bearing on where the training zones get set. I've been higher during hard intervals but as a straight distance run that is about as high as I'll get. I hit 201 in a mile race on the final 100 meters but it's for only a few seconds.
He's going to analyze all the data today and get me new training zone parameters later today or tomorrow. Really surprised my threshold was as high as it was which means my transition between z2 & z3 may be too low and i'll have to start running a tad harder on those 12-15 mile mid week runs.4 -
Last night's run was cooler than it had been, but about twice as humid. Today looks like it would be an awesome day for a run, but I am, unfortunately(?), going to dinner and then to see Paul McCartney right from work, so no run for me.
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
07/18 2.50 mi
TOTAL 20.00 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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@kristinegift: Great photos! It looks like a lovely trail to run along.
@Stoshew71;37141964: Wow. That is quite the adventure! I'm glad you and everyone and everything is safe and well! Good luck with the car insurance. I know that part can be a pain, sometimes.1 -
@instantmartian Paul McCartney!!! That's got to be worth missing out on the run...
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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
7/17..3.9 miles run/ walk in park
7/19..2.25 miles run/ walk on treadmill (approx .25 mi walk + 2 mi run)
Did a 5 minute walking warm up, about .25 mile (per C25K), then ran 25 minutes, about 2 miles, on the treadmill without stopping for a total of 2.25 miles in 30 minutes. Woohoo! Average pace was 13:20 min per mile, including the 5 minute walk. Knees ok, asthma in check, I'm feeling good!
Goal: 35 + 2 for Black Toe Month
21.74 done, 15.26 to go
Possible upcoming races (!):
8/14: Humboldt Park 5K
10/16: Stride Against Violence 5K2 -
TattooedDolphinGirl78 wrote: »@instantmartian Paul McCartney!!! That's got to be worth missing out on the run...
I second that!
@Stoshew71 Oh man! How scary! I'm so glad everyone is ok.
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Anybody else every feel anxious/psyched out about running? I'm totally freaking out about trying to run tonight. It's currently 90-feels like 100. It will still be upper 80's and feel like mid 90's when I want to run. All I'm wanting to do is an easy 1 mile warm up, some hill repeats (maybe a mile) and maybe a 1 mile cool down. I'm planning to run up a shorter but steeper hill and take full breaks in between. Normally I run up a long hill and run back down.
@stoshew71 You win for scary story of the day
@cljoe7 Nice workout!
@instantmartian Paul McCartney?! Cool.
@rimir74 Great report!
I see we have a new button to click....."insightful"
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@Stoshew71 Glad everyone is OK! That's freaky!1
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greenolivetree wrote: »Anybody else every feel anxious/psyched out about running?
I do sometimes, especially when I'm trying something new for the first time. Generally though, I'm just excited. 0 -
Ohhhh! "Insightful"3
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@Stoshew71 Great save getting your family out of the vehicle first and then worrying about the car. Good to see that random strangers will still step up and help out.
Great runs everyone. I feel for all those running in crazy heat and humidity. Has been getting up to a balmy 80F here for the last week. Which is absolutely scorching for us. 70F would be considered a hot day so 80 is just killer.1 -
@stoshew71 you should have called me, I would have picked you all up. I didn't think about it when I saw your post on FB. Glad you all got home safe.
@honunui great HM run, love the picture. Are you having issues with the weather, I see some storms are headed your way
@kristinegift love the pictures, now that is the Jersey I know. I think Skip recently brought a pair of Saucony tight shorts with big pockets that she loves, I'll have to look if that is the brand
@MNlittlefinn OMG too funny sleeping on the couch, @greenolivetree latched on LOL I'm dying here!!!
@jessicamcb wow that sounds painful I hope you are okay
@mobycarp love the pictures
@5beautifuldays you can't get down on yourself about the pace, the heat is brutal. I'm running at least 60 - 75 seconds slower a mile it is what it is.
@adrianchr92 no better reason then to run a streak than "kudos from random strangers" LOL1 -
Thanks @shanaber and @skippygirlsmom , I'm alright this has been an ongoing issues for the last 13 years. Severe overpronation plus joint hyper laxity and flat feet equals knee caps popping out all over the place. I was an idiot and hit a steep decline too hard. Tonight will likely be a short and declineless run
. On the plus side though I'm bidding on a treadmill in town which would save my butt so much anguish come winter 1 -
skippygirlsmom wrote: »@stoshew71 you should have called me, I would have picked you all up. I didn't think about it when I saw your post on FB. Glad you all got home safe.
Thanks everyone for your concerns. @skippygirlsmom We were all the way up in Cleveland, TN and I had Jenn and 2 girls, plus all of our stuff. Jenn is going to need a car while she is without one, and the Insurance Co is picking up the tab for 80% of it. But thanks for the offer. About as long as I was on the phone with State Farm getting the tow and rental car reservation set up, I still think you would have taken longer to gone up there. I appreciate the sentiment tho.1 -
@JessicaMcB My husband has had knee injuries and surgeries and his knees will lock up or pop out :-/ Good for you for running! And good luck on the treadmill. I'd love one for summer :-D
@skippygirlsmom The whole thing was just hilarious in the end. After he was dressed for work he asked me "What's wrong?" and I said "I missed my run." So he said, "Oh. Because of me? You couldn't get out, could you?" and had the most evil grin on his face
@TattooedDolphinGirl78 I'm always excited at night for my run the next morning. I think having to think about it all day is stressing me out! Now there's a chance of thunderstorms 7-8pm. Grrr!1 -
greenolivetree wrote: »@skippygirlsmom The whole thing was just hilarious in the end. After he was dressed for work he asked me "What's wrong?" and I said "I missed my run." So he said, "Oh. Because of me? You couldn't get out, could you?" and had the most evil grin on his face
AHAHAHAHAHAHAHAHAHAHAHAHA....If my wife were the runner, I'd do the same thing....But I AM the runner, and she just rolls over and takes more covers after I get up....I only couch it if I;m waking up more than an hour and a half before her.
On a side note...I hate waiting for registration drawing results.....1 -
gave blood. 1st time.
it says no vigorous exercise and no alcohol for 24 hours.
walked around my work building and started bleeding again
soooo. grumpy.2 -
greenolivetree wrote: »@TattooedDolphinGirl78 I'm always excited at night for my run the next morning. I think having to think about it all day is stressing me out! Now there's a chance of thunderstorms 7-8pm. Grrr!
I truly hope that they pass you by so you may enjoy your run without worry. 0 -
@skippygirlsmom , @Elise4270 , @kristinegift - went shopping with my mom today and there was a running store called "The Running Store". So she wants to go in Chicos and I said I'll meet you after I go in the running store. They carried Oiselle! First time I'd ever seen it and not heard of it until @skippygirlsmom posted the article and then you all mentioned loving it. So comfy! Can't WAIT to run tomorrow in my new capris and bra. Plus it was 30% off. I went in for socks - ha! I may go back before my visit here is done. Although they didn't have a ton of stock, sort of one in each size type of thing.
@Stoshew71 - wow, that is scary. Glad you stopped and got out and SO glad you are all okay.
@mbaker566 - I used to give blood every time I was eligible but after I had been running about a year, my iron would be too low. So one time I tried and they said I was at the minimum level so they took the blood. I was weak for about 2 weeks. That has been about a year ago, and I haven't given since. I feel bad when they send out requests and say they are low, but it was just so awful, I don't want to experience it again. I remember I went to run two days afterwards and it was like I just couldn't do it. I had to walk and even that was hard. Then I had a bike ride a few days later (those intense 34 mile group rides I do) and I couldn't keep up with the group and had to just drop out and my husband had to just drop out and stay with me.
That being said, the first year I was running and giving blood I had no trouble at all. I would run the next day and didn't have any problems. Not sure why my iron suddenly went down but I know it was always close to the minimum level even before I was a runner.
@greenolivetree - LOL - my husband has learned that if I don't get my run, he better watch out. I try to be considerate and not take forever if we have plans. Try, being the operative word there. I get excited/anxious before races where I've paid. But when it's just me running, I figure anything can happen so whatever happens I'll learn something.
@5512bf - never heard of that type of machine - sounds very cool.
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July
2Jul - 8k
3Jul - 6k
5Jul - 6k
7Jul - 7k
9Jul - 10k
10Jul - 8k
12Jul - 5k
14Jul - 6k
16Jul - 10k
17Jul - 8k
19Jul - 7.7
85.5/100
In Scotland we had 2 weeks of sun in May and it has been miserable and wet since. Today was scorching - 29C at peak and still 26C at 7pm when I went to running group to do intervals 1.7km to track (and back) 10x 300m with 10x 100m recovery. Despite how I felt, I did not actually die.
They took pity and let me miss a lap - I think that was preferably to carrying me to a hospital. Felt good to have done it - under no circumstances would I have gone out on my own in the heat so the group thing seems like a win. I had on my MFP challenge t-shirt which got some interest.
It is now 22.30 and 23C - practically unheard of here. I have a full belly and roasting so sleep might be tricky tonight.
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@ddmom0811 that's rough. good news is i was right on with my iron. i guess i'll find out tomorrow 1
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@stoshew71 you probably are right, but I would have had you covered.
@ddmom0811 I knew that @kristinegift runs on their running team that is why I tagged her to read the article. Let me know how you like their "stuff"!
@greenolivetree too funny. The joke in our house (when the other half is home) is that "night time activities" strictly depend on the length of the race the next morning. 3 -
@Stoshew71 How scary re: the car fire! Glad everyone is ok! Hope insurance can work something decent out for you.
@greenolivetree & @instantmartian The trail was pretty! I loved all the bridges. I'm a sucker for bridges. And none of the weeds have made my legs itchy, so I'm thinking it wasn't poison ivy I was trudging through for a half mile!
@skippygirlsmom If they are bullet tights, know that I am SO JEALOUS that she can wear them! I have bullet capris with giant side pockets that I love, but the short version just rolls up into underwear after about 3 steps. A tragedy!
@ddmom0811 I hope you love it!! I'm a huge fan of Oiselle for a ton of reasons, but mostly because their stuff is seriously so comfy. And 30% off is a great deal! Some of their stuff is so popular that it almost never goes on sale (Roga shorts, for example).
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Knee was still off today so 5.6k was the best I was going to do. Might rest day tomorrow, not sure yet.
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
07/19- 5.6km
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Lots to catch up on. Great job everyone in continuing to get your runs in, regardless of heat and various other obstacles.
We actually had a beautiful day in the mid 70s with low humidity. It was a nice change for group speedwork tonight from last week's brutal temps. Thank goodness because we did "medium tempo" which was 35 minutes for those of us doing HM training. 35 minutes is the longest tempo run I've ever done. It was tough but I was happy to set a consistent pace that was pushing myself but I was able to sustain the whole time. Ended up with my second best 5k time. We also did 4 sprints the length of the football field, on the artificial turf. Felt so weird to run on!
I talked to the coach for a few minutes after and he told me I'm looking really strong and will be totally ready for my half. Felt good to hear. I want to find a 10K to sign up for before that, and I have at least one 5k planned.
Miles for July - almost 3/4 of the way there!
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I did it! Was 88 feels like 95 or something like that. All those high humidity morning runs must've helped me adapt. Yeah I was sweating a lot but I honestly felt like this was an easy run/workout. My 1 mile warmup run was a breeze. Then did 1 mile of 7 short hill repeats - run up/walk down so 50% running - which honestly felt too easy. I finally pushed it on the last uphill and realized I should've been working harder the whole time maybe 20 ft up each time x7 for 140ft gain. I definitely could've done more. The mile home was hardest but that was because I was having trouble keeping it easy. Only real complaint is the gnats :-p
@katharmonic Great workout!
Oh, I almost forgot! Thought this was so cute. Normally dogs chase people right? Well when I got to the bottom of my hill one time and turned around to run back up, there was a tiny dog that had followed me down. That little thing ran so fast away from me, so it looked like I was chasing the dog instead of vice versa
When it got to the top it did a lot of barking to let everyone know I was coming.
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