July (2016) Running Challenge

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  • MobyCarp
    MobyCarp Posts: 2,927 Member
    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
    7/19 – 6.34 warmup + speed work

    July total to date – 110.56

    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 – I looked at the marathon schedule speed workouts, and dithered. I felt good enough for the intensity, but not well trained enough for the volume of the intensity. Today's workout called for 2 x 2 miles at T with 2 minutes recovery, then 2 x 400 at R with 200 recovery. Did the smart thing, and talked to my coach. After going over how I felt, how much I've been running lately, and reminding me that I just ran a half last Saturday, he told me to do 800 at T, see how it felt, then decide between 800s, 1200s, or 1600s at T and do 3 miles of them.

    I ended up doing 800, 2x1600, 800 at T with 400 easy before, between, and after. Throw in a 2 mile warmup before the club met, and we get today's mileage. It felt pretty good, even at 77°. This is the first speed work I've done on a track since Boston, and it feels great that I can do it again. Even drills; I still don't like drills, but it's great that I'm healthy enough to do them.

    I'm still behind schedule training for Rochester because it took me so long to get to where I can run normally again; but I'm not worried about going the distance. I just have to expect that it won't be a PR, and enjoy the course.

    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)
  • djspacecaptain
    djspacecaptain Posts: 366 Member
    7/19: 8 miles (5 mile jog, 3 mile high incline treadmill)

    Monthly total: 120.25/140 miles
  • shanaber
    shanaber Posts: 6,423 Member
    Another busy day. I have a rest day tomorrow and meetings starting at 5am. No time to sit up and catch up on everyone so hopefully I can do that tomorrow at some point! Hope you are all staying cool as much as that is possible!

    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
    07/19.......3.74.......90.19 - + Strength Training
    07/20.......0.00.......90.19 - Rest day

    exercise.png

    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 Marathon
  • louubelle16
    louubelle16 Posts: 579 Member
    I really will catch up on posts here later, promise!

    I think I'll need to reduce my goal for the month again, for the second month in a row :( . My foot still isn't entirely happy, it's ok until about 5 miles (in that I can't feel it at all) and then suddenly I can feel it, so I'll keep my runs shorter in the meantime. For some reason, my body doesn't seem ready for an increased in mileage (going from 50-60 miles a month to 70-80), maybe I've been too ambitious. Or maybe it's just the summer, life is super busy and stressful and it's all too much. Or maybe it's all psychological because of all that and there's actually nothing physically stopping me. I reckon I need a holiday...

    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
    18th July - 6.03 miles
    20th July - 3.16 miles

    MTD - 41.58/80 miles

    Upcoming races:
    18th Sept - Run Reigate Half Marathon
    2nd Oct - Tonbridge Half Marathon
    30th Oct - River Thames Half Marathon
    9th April 2017 - Brighton Marathon
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    greenolivetree wrote: »
    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 :D When it got to the top it did a lot of barking to let everyone know I was coming.

    Awesome run!!! :smiley: Too funny about the dog though. lol
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    @louubelle16 Sorry to hear that but it is always better to cut down rather than push and make everything worse. Hope you get back to where you want to be soon. We're here to support you!
  • vandinem
    vandinem Posts: 550 Member 
    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
July 20     5.1     60.5

    exercise.png

  • sara_bear84
    sara_bear84 Posts: 65 Member

    exercise.png

    Races this year
    9th April - Spring Wolf Run
    12th June - Summer Wolf Run
    4th September - Autumn Wolf Run
    6th November - Winter Wolf Run
  • 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
    7/18 - Rest
    7/19 - 4.2 warmup + 3.0 Treadmill Lactic Threshold HR Test
    7/19 - 5.0 - Recovery
    7/20 - 15.0 - Easy

    Total 190.37 of 289

    Hard session yesterday + 79 degrees/80% humidity @ 4am = Suck. That was pretty much the formula for today's run. My wife's grandmother is the hospital and she needed to leave the house by 6:30 am to see the doctors about her discharge to rehab so I had to get up super early. Pretty much ran in the dark around my 1.85 mile neighborhood loop on this one. Fortunately there is little elevation change and it's fairly well lit. Have an easy 5-6 mile recovery session tomorrow which is very much needed. The cumulative fatigue of this plan is starting to set in and what used to take 5-10 minutes to get into my stride and pace is starting to take 15-20 minutes. From the looks of things I might hit 300 miles this month, which would be a personal best by about 30 miles.
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    @kristinegift glad to see the running and adulting are going well!
  • 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
    7/19- 6.91
    7/20- 7.01

    July Mile goal: 67.54/70
    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 wasn't hot today, it was like mid to high 60s when I ran, but it was HUMID! 90-100% humidity during the run made it more of a slog than an Easy run. Managed to do my 7 miles in 1:07:11 for an average pace of 9:35.

    Legs are definitely feeling that I've run almost 18 miles this week, and with 2-3 more runs, this week could set a new weekly distance PR, but man is it going to be an adjustment running 6 days a week instead of 5!
  • 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
    19-nothing
    20-teaching 1 hour of aerial yoga and 1 hour of foam rolling this evening


    exercise.png



  • mbaker566
    mbaker566 Posts: 11,233 Member
    Orphia wrote: »
    rimir74 wrote: »
    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 - 5.4

    "The act of posting a target on here got me on a running routine"...

    @rimir74 This is brilliant!

    Yay, this thread delivers yet again!

    Of course, very well done, you, for sticking to your goals.

    commitment_zpsxfgmk5e4.jpeg

    I should put this on my mirror or as the background on my phone so i get up and run
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    @kristinegift Gorgeous pictures, awesome run and congratulations!!!!
    @5512bf That is amazing, congrats on upcoming PB!
    @MNLittleFinn Great run!
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    @lporter229 Awesome! Hope the evening run goes well for you, as well as the pup. :wink:
  • karllundy
    karllundy Posts: 1,490 Member
    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!
    7/20 - 4 miles in the thick, wet air. Temperature wasn't too bad, thank goodness.

    exercise.png
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    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
    7/20 - 6 miles

    85 of 110 miles

    exercise.png

    Slow slow run today, I was just tired to be honest and it was hot ha ha, imagine that Alabama in the summer time hot. I thought I was going to cut off my sports bra since it was so sweaty, yuck! I remember why I usually take Wednesdays as rest day in the summer, it's garbage day. I can honestly say this morning's run stank ha ha! Running past everyone's trash cans at the curb, ugh! I tried to stay in the middle of the road when I could.


    I have a question. I'm a terrible pacer, honestly when my watch beeps I never know if it's going to say 11:30 or 10: 30. I suck at it, though I've gotten better at being consistent. Today Skip was supposed to run 3 miles between 7:50 and 8:15 pace. She only did her last mile under 8:00, the other 2 were 8:22 and 8:25 I think she said. She said mom I honestly can't tell how fast I'm going until I heard the mile beep. I asked if she thought she could chit chat at the pace she was running and she said yes, so I told her that means you are running at easy pace and need to pick it up. She said okay, I told her if she can sing she is not at a fast enough pace. I think part of it too was she had to run a mile warm up which she did at 10:20 so I'm sure 8:20 felt much faster. She has a Garmin, but a basic (forerunner 10) is there something else she can do to help her with pacing? She is going to ask her Coach today about it, but I thought I'd throw the question out her too.

    thanks

  • greenolivetree
    greenolivetree Posts: 1,282 Member
    edited July 2016
    July 1 - 5 mile run with 3 miles of hills....10 min pilates
    July 2 - 2 mi "trail running fail".....4 miles real running :-p
    July 3 - 2.5 mi hard run
    July 4 - Rest day
    July 5 - 3 mi easy run....1.5 mi walk with sprinting intervals....25 min strength/pilates/stretching
    July 6 - 4 mi run
    July 7 - 30 min indoor cardio, 30 min strength/pilates
    July 8 - 6 mile run with 2 miles of hill repeats
    July 9 - 5 mi run
    July 10 - Sick day
    July 11 - 2 mi awful run......40 min cardio/strength circuit type workout
    July 12 - 4 mi easy run followed by 1 mi of strides and .5 jog home = 5.5 miles
    July 13 - 5 slow miles
    July 14 - 20 min light cardio, 20 min pilates
    July 15 - 40 min light cardio
    July 16 - 8 mi run ***distance PR*** and 25 min pilates/strength
    July 17 - 4 mi pretty achy/tired run A.M./1hr40 min rollerskating P.M.
    July 18 - 20 min light cardio A.M./pilates and strength later in the P.M.
    July 19 - 3 mi run with 1 mi of hill repeats in the middle
    July 20 - Brutal, hot 5 mile run

    63.5 miles of 60 (all bonus miles go to our invalids) ***I'm starting to think I may actually hit 100 miles this month***

    Well, I guess you can't win them all! After last night's run felt too good to be true, this morning I was dying. It was 75F with 85% humidity and I was miserable. I wanted to try and push myself this morning to run faster. I still ended up averaging 10:00 pace due to walk breaks and one calf stretching break. I'm just very frustrated overall with my current pace and the fact that it is taking me so long to warm up basically. Like the last 5 miles of my 8 miler on Sat were average 9:32 pace - yay! But I had to first run 3 miles at average of 10:38 then I was warmed up enough I guess. I want to just go out and run the faster pace like I used to. And I know, I know, it's HOT outside. I'm just frustrated.

    @kristinegift Your pics just get better and better :) Jealous of your weather :-p

    @Orphia Love your pics too! I haven't done dark running but this morning was pushing it. I stepped outside at 5:40 this morning and the moon was still big and bright and street lights on, but it didn't feel dark. Sunrise was coming quickly.

    @TattooedDolphinGirl78 Great job on your virtual race and PR :)

    @skippygirlsmom I hate trash cans! Half the area I run gets picks up Wed and half Thurs. I don't run Thurs mornings so I avoid it mostly but once in awhile on a Wed I'll get into the other area with Wed pickup and then regret it :-D Of course winter is much better.....
  • 5512bf
    5512bf Posts: 389 Member
    edited July 2016
    @skippygirlsmom
    Not real familiar with the forerunner 10, but I know my 225 has several screens I can customize or switch to than can give current pace or average pace. If you want to run 10:30 try to get to that pace and glance at the watch every so often and try to maintain it.
  • lporter229
    lporter229 Posts: 4,907 Member
    @skippygirlsmom - The Forerunner 225 also has pace alerts that you can set to beep when you are outside of your target pace zone. This might help. Honestly, for me, running with a heart rate monitor really helped me to get a good handle on where my pace is and where it should be. I used it religiously for several months and tracked HR and pace. Now I can just pretty much go on perceived effort and I am generally within a 10 second window of where I think I am.
  • karllundy
    karllundy Posts: 1,490 Member
    @kristinegift - Woo hoo! Congratulations! Also, yay for a trip home! October is beautiful there, no? Where was your undergrad? Just being snoopy.
    @skippygirlsmom - I would love to help, but I too am a terrible pacer without the treadmill settings.
  • greenolivetree
    greenolivetree Posts: 1,282 Member
    @skippygirlsmom Looks like the Forerunner 10 has "virtual pacer" which lets you set a target and will let you know if you're out of your target pace range. Although maybe her coach would prefer her not rely on something like that and go by feel? I'm really not great and telling my pace but if it gets difficult to count my right foot falls by 2s, I'm going pretty fast "for me". LOL
  • RespectTheKitty
    RespectTheKitty Posts: 1,667 Member
    edited July 2016
    Since I'm really reluctant to do a real race (hate crowds, can't wake up early), I decided to look into virtual races. There seem to be quite a few virtual 5k races out there for various charities. This looks to be right up my alley. There's even a race to help sharks... who doesn't want to save the sharks??

    Does anyone here have any virtual races they're doing? I'm looking for suggestions.
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    edited July 2016
    RespectTheKitty wrote: »
    Since I'm really reluctant to do a real race (hate crowds, can't wake up early), I decided to look into virtual races. There seem to be quite a few virtual 5k races out there for various charities. This looks to be right up my alley. There's even a race to help sharks... who doesn't want to save the sharks??

    Does anyone here have any virtual races they're doing? I'm looking for suggestions.

    I'm doing quite a few virtual races via my Zombies Run! App. I haven't explored any others outside of that yet. Even though we have races here, I'm not a big lover of crowds. I figure this will be my way to go (except for the colour runs I do). :smile:

    If you find anything, please let me know though. I'd be interested in seeing what's out there.
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
    @lporter229 @5512bf and @greenolivetree thanks for the info. I'll have to check it out and see how to set it up for her. I think like you said lporter she just needs to use it until she can start to "feel" the pace for herself. She can't wear it during the XC season, they only allow certain watches and actually her Garmin is good, but I have seen her on the course looking at the watch so that had to stop.
    @respectthekitty I have only done one virtual race because it was for a good cause, it was to raise money for a fund being set up by the Mother of a Policeman that was killed in the line of duty. All the money in the entry fee went to the fund which will be use for scholarships for students wanting to go into law enforcement (do I have that right @shanaber ? I have looked into some of these runs and my thoughts are this. If you want to help the charity write them a check direct. Most of these virtual races who claim to be helping this or that are not giving much of the money to the charity. If you look at the site it should tell you how much of your entry fee goes to the charity, I have seen as low as 10%. However, if you want to do them because it will motivate you or the medal is cool, then I'm totally on board with that. As a matter of fact I'm looking at one right now because the medal is a sandcastle and it's cool. Can't even begin to tell you what it supposed to support I haven't gotten that far.
    @5512bf the alter-g treadmill sounds awesome! Skip could have used that coming back from her broken ankle
    @orphia that is a lot of F's ha ha!
    @kristinegift yeah for an awesome weather day, I love seeing the pictures of Jersey.
    @MNlittlefinn you are racking up those miles now after your recovery, nicely done.
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