July (2016) Running Challenge
Replies
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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 - 7.7k
21Jul - 11k
23Jul -7.3k
101/100
Yippee hit target early. Bonus extra full weekend in July at same time as me increasing my distances. I will keep going to earn donation miles for those out injured
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Think I will try to move to counting in miles next month. Has anyone else changed how they count? How long did it take to think in new units for pace etc?
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Today was supposed to be the first day of building miles again, but my hip has been sore the last 2 days. I was hoping to come back from the cut back week more rested and ready to go not sore and unable to run. But this is also why I started building for my half so soon because it isn't a big deal right now if I miss a run or 2, just frustrating. We will see how I feel tomorrow after more foam rolling.
7/1 - 0 mi - 0 mi
7/2 - 0 mi - 0 mi
7/3 - 5 mi - 5 mi
7/6 - 0 mi - 5 mi
7/7 - 0 mi - 5 mi
7/6 - 6.2 mi - 11.2 mi
7/9 - 4.5 mi - 15.7 mi
7/10 - 2.5 mi - 18.2 mi
7/11 - 0.5 mi - 18.7 mi
7/13 - 7.6 mi - 26.3 mi
7/16 - 2.6 mi - 28.9 mi
7/18 - 3.1 mi - 32.0 mi
7/20 - 2.6 mi - 34.6 mi
Goal : 50 miles - 15.4 miles to go.
Races :
6/11 Run and Ride 5K Cedar Point - Done
10/8 Outdoor Trail Series 5 mile #1
11/5 Outdoor Trail Series 5 mile #2
12/3 Outdoor Trail Series 5 mile #3
12/11 Santa Hustle Half Marathon Cedar Point1 -
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
7/21-8.24
7/22- REST
7/23- 14.01
July Mile goal: 89.79/70
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 was a Muggy one! Temp was a nice 57F, but with 100% humidity, that pretty much made the run more miserable than I'd like.
Today's assignment for my training plan was a 90 minute Long Run....well......That didn't quite happen. I ended up running 14.01 miles in 2:13:49, for an average pace of 9:33/mile. Know I ran it too hard, I ran my half 3 weeks ago in 2:15:26,so I actually ran 14 faster than I ran the 13.1 of the HM, but it felt good while I was doing it. I probably couldn't have gone further than a mile more though.
I set this run up purposely so that the biggest hill was smack in the middle of mile 13, but still managed 9:38 for the mile. All in all, I am VERY pleased with the run and the new distance PR I set today!5 -
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
7/19: Rest day
7/20: 8.2 miles
7/21: 8.2 miles again
7/22: Rest day
7/23: 10 miles
Excellent run today! It was definitely warm (73F to start at 6:30, and around 80F when we finished) but my legs felt really good -- none of the heaviness I've been having the last week or two. I think that accepting my job offer (it's official -- I'm employed!! I start my Big Girl Job on Aug 1!) has taken off a lot of stress that I didn't even realize I was carrying around. Plus I skipped my Thursday double to treat myself to a movie instead, and I think that cutting those 6 miles helped seal up my recovery from my 60 mile week last week.
And! Shout-out to my dad who ran a 10k this morning and got 1st in his age group! He won't tell me his time, but he did pretty darn well considering it was 75F and 100% humidity when the race started at 6:30 am!
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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@Orphia Love the sweater run!! And those sheep are really cute
@MNLittleFinn Congrats on the distance PR! I'd say you definitely ran it a bit hard if you ran 14 in about the same amount of time that you did 13.1... but you'll learn to take it easy eventually :P1 -
After getting a "kick my butt" summer cold - and not doing a single thing since a week ago last Monday - finally headed back out today for a light workout.3
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Hot, sweat-soaked run. We left at 6:10 but it was already 81! I noticed afterwards it was 82 here in NYC, and 75 in Orlando. WTH? It's like the Earth is flipped. Based on everything happening in the world lately, I guess the weather should act bizarre too.
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
7/20 - 7 miles
7/21 - rest day/travel
7/22 - 4 miles in NYC - Astoria
7/23 - 6.4 miles in NYC - Astoria
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando3 -
@kristinegift yeah, I know I need to throttle back.... This is what happens when I run by feel instead of pace..... Ugh0
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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
7/19 - 5.0 - Recovery
7/20 - 15.0 - Easy
7/21 - 5.01 - Recovery
7/22 - 11.01 - Easy
7/23 - 8.07 - Easy W/ Strides (10x125M)
Total 214.45 of 289
Got up late for me, and finally out the door about 6:30 am. It was actually a tolerable 73 degrees. Now time to relax and mentally prepare for the 21 mile long run tomorrow.1 -
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MNLittleFinn wrote: »@kristinegift yeah, I know I need to throttle back.... This is what happens when I run by feel instead of pace..... Ugh
@MNLittleFinn
Too much, too soon, too fast is the perfect storm for ending up injured. I know it's hard to slow down and to add mileage slowly but adding more than 10% a week will really take it's toll, plus if you run those miles at a pace that is a bit faster it compounds the wear and tear. From a few weeks back it sounded like you wanted to peak in the next cycle about where you ended up this week. The week you had w/ a 14 mile long run is several weeks in to a full intermediate marathon training plan comparative wise. Just be safe, cause there is nothing worse than sitting on side side line with a stress reaction/fracture, shin splits, tendonitis, etc.
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@5512bf this week was a weird week for me. I wasn't expecting it to be such high mileage, it just felt good.
I'm still trying to find the sweet spot in mileage/pace to make it work.
I'll probably be chopping 10 miles or so from my mileage next week so it's more in line what I have been doing.
Thanks for the advice BTW....forgot to say that first0 -
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 July 22 6.2 66.7 July 23 5.1 71.8
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Hello, my name is Dana and I'm a runner.
I did not *kitten*'g want to run today. It's been a long week (VBS at church in the evenings), and although my head wanted 10 miles today to make it a 40-mile week, as I was heading to bed last night, I said, "*kitten* it, I'm setting the alarm for 5:30 instead of 4:30." Got up, got coffee in, and still didn't want to go run. But I'm a runner and an obsessive (aren't those the same thing?), and I knew my addiction would be screaming at me all freakin' day if I didn't go out. But I tried to console the reasonable part of me by saying, "We're only doing 11:30/mile. That's manageable, even at 10+ miles."
But to prove that I didn't want it, I forgot the headphones and KNEW I couldn't face nearly 2 hours on the road without tune-age, so I had to go back to the house. It was 7:41 when I hit the "start" button on the Garmin, and it was starting to heat up. Not sure if the 75 degrees Garmin reports is start or finish.
To prove that I'm obsessive, I deliberately chose a route that would FORCE me to go longer. Got to 5.5 miles, so I knew it would be an 11ish-mile run, and had managed to stay right around 11:30 for those 5 miles. But mile 6 was 11:55, and I knew that meant I had to push a little harder, and that, in turn, led to the decision that I've never seriously faced: Intentional DNF.
No, it wasn't truly a bonk. I could've kept going, doing more walking than before and finished, but I just *kitten*'g didn't want to. I called my son, and asked him to come pick me up and take me back to my car. Have casually thought about that once or twice, but never actually did it, until today.
I might be a little dehydrated, and I know I'm a little tired, but I'm still a runner, and I will probably hear that muttering in my back of my head all day: "You can go out again after sunset, and do about 3 miles (or more!) and get to 10+ for the day...." And I'll probably do it too. *kitten*
Anyway, that's where I am today. Thanks for letting me share.7 -
86.68% of goal
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: 4.23 miles
21-Jul: 6.62 miles
22-Jul: 7.03 miles
23-Jul: 6.76 miles
24-Jul: <Life Day>
25-Jul:
26-Jul:
27-Jul:
28-Jul:
29-Jul:
30-Jul:
31-Jul: <Life Day>
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 -
Hello, my name is Dana and I'm a runner.
I did not *kitten*'g want to run today. It's been a long week (VBS at church in the evenings), and although my head wanted 10 miles today to make it a 40-mile week, as I was heading to bed last night, I said, "*kitten* it, I'm setting the alarm for 5:30 instead of 4:30." Got up, got coffee in, and still didn't want to go run. But I'm a runner and an obsessive (aren't those the same thing?), and I knew my addiction would be screaming at me all freakin' day if I didn't go out. But I tried to console the reasonable part of me by saying, "We're only doing 11:30/mile. That's manageable, even at 10+ miles."
But to prove that I didn't want it, I forgot the headphones and KNEW I couldn't face nearly 2 hours on the road without tune-age, so I had to go back to the house. It was 7:41 when I hit the "start" button on the Garmin, and it was starting to heat up. Not sure if the 75 degrees Garmin reports is start or finish.
To prove that I'm obsessive, I deliberately chose a route that would FORCE me to go longer. Got to 5.5 miles, so I knew it would be an 11ish-mile run, and had managed to stay right around 11:30 for those 5 miles. But mile 6 was 11:55, and I knew that meant I had to push a little harder, and that, in turn, led to the decision that I've never seriously faced: Intentional DNF.
No, it wasn't truly a bonk. I could've kept going, doing more walking than before and finished, but I just *kitten*'g didn't want to. I called my son, and asked him to come pick me up and take me back to my car. Have casually thought about that once or twice, but never actually did it, until today.
I might be a little dehydrated, and I know I'm a little tired, but I'm still a runner, and I will probably hear that muttering in my back of my head all day: "You can go out again after sunset, and do about 3 miles (or more!) and get to 10+ for the day...." And I'll probably do it too. *kitten*
Anyway, that's where I am today. Thanks for letting me share.
That's a shame but listen to your body, there might be a reason you struggled today. Maybe you needed to cut a few miles?
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Beautiful morning today, and the heat was not terrible until the end. We had a mostly shady route too. This was my second 90 minute long run and it felt better than last week, the pace was a bit slower though. I had my running buddy with me and we chatted the whole way so it seemed to go faster. We finished with 7.29 miles in 1:29:43. I guess we shaved it a little short.
That brings me to 20.5 miles for the week so far, and 79.3 for the month. Will I actually make 100 miles this month???
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My second 8 miler today! But my last long run of the month (hey, 8 is long for me)! 23.5 miles to go to hit 100 for the month, to be completed in 5 runs. Then I'm taking it easy for a little bit
So, I made a little drive, left at 6am, to run a concrete trail around a little lake, 1.75 miles around. Somehow it feels easier to think, okay, 4 "laps" (plus a little extra) vs. 8 miles. So I got there and there's 3 cars and then bam! The whole parking lot fills up. Moms bringing their track team kids to meet the coaches and run. So we all ran 4 laps "together". LOL I was actually going opposite of them. Then when I switched directions, they did also, so we stayed going opposite.
The result of running "with" the track kids, was that I averaged 9:34 compared to 9:57 for last week's 8 miler. LOL I really felt good about this as it showed me I CAN run faster than I have been. I ran 2 laps, 3.5 miles, and paused Garmin to wipe down/cool off/refill my water. Then ran 2 more laps to reach 7 miles, then last mile was a few strides with walking between. Splits: 10:39/9:35/9:18/8:58/9:31/9:29/9:04/10:03. I got too fast for awhile and had to tone it back. Overall I'm happy with this run!5 -
@greenolivetree nice running!1
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@katharmonic Great job! You and I are both gonna make 100 miles
@9voice9 Cut yourself some slack!
@vandinem Nice!
@5512bf Your mileage is impressive.
@foomsy You're almost to goal Good job this month.
@MNLittleFinn Wow! You're doing great but definitely use some caution and don't forget to run easy.
@ddmom0811 Yes, the weather is nuts!
@Tweaking_Time Welcome back
@kristinegift CONGRATS!!!!
@kimlight2 Sorry about the hip
@Amandajs232 Maybe try doing dual-recording for a month? Like track in one but then convert and note the other beside it. Maybe that would help? Google will easily translate for you from one to the other.
@Elise4270 I don't see you on this page but HI :-D How's your son doing with running?1 -
@Amandajs232 Congrats on reaching goal so early in the month! I switched from kms to miles when I came back to running after a year off from injury. It helped me get over how much slower and weaker I was, because my mile times didn't give me anything to compare it to in my head, whereas before I knew how fast I would have usually run in mins per km. Also, my distances felt as though they were building up quicker, because in my head there was a huge difference when getting from 2 miles to 3 miles rather than 2kms to 3kms. I rarely think in km terms now, plus the UK hardly ever uses kms, really. We are metric in every other way, but miles have stayed the norm.
I forced myself to take an extra rest day this week and officially said goodbye to reaching goal for the month for the second week in a row, but that's ok. I took 2 days off between running on Wednesday morning and running this morning, with no cross-training either and, even in the heat and humidity, it felt SO much easier. I think sometimes us runners are far too prone to ignore the messages our body is giving us...
So, today I went for a run with no running watch, no phone, no tech, no plan, just to run as far as I wanted to run as fast as I felt like and it was absolutely lovely. I ended up running through some woods, alongside a lake and then cutting through a field and ending up in a gorgeous little harbour by the sea, which was such a lovely route (I'm not in London right now, I'm staying with my Mum). I walked a bit but ran most of it and have no idea where I went exactly, although I used mapmyrun to get a rough idea. I fully intend to run along the coast a few more times before I go home at the end of the week - hilly and breezy but absolutely gorgeous
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
23rd July - 5.31 miles
MTD - 46.89/70 miles (reduced from 80)
Upcoming races:
18th Sept - Run Reigate Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon
Oh, and also, during my 2 days off running and cross-training, I was absolutely ravenous nearly all of the time! I have been eating pretty much anything and everything I've set eyes on... has anyone else ever had that or was I just maybe running on empty and my body needed to catch up?
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@louubelle16 that's how I feel every day when I'm not running...I want to eat EVERYTHING0
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@greenolivetree My son is doing well with the running. His best is 5 miles at 9:05 pace. He's learning the value of carbs and foam rolling. I think his longest distance is just under 6 miles.
I think there's a fair chance I'll be able to rook him in to the half with me in November. I just hope I'm ready.
Thanks for asking about him!
Loving everyone's miles!0 -
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
7/20 6.3 miles - 161.7
7/21 9 miles - 170.7
7/21 6.2 miles - 176.9 << Daily Double
7/22 6.2 miles - 183.1
7/23 15 miles - 198.1
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
If it doesn't thunderstorm later on today, I may get in a recovery run. We will see.3 -
Race information
What? Bucharest After9Cross
When? July 22, 2016
How far? 10k
Goals
There wasn't really a goal time.
Training
This race was supposed to be a test race at the end of my base building period to see where I stand. I built up to 35 mpw from scratch in the past 3 months following a injury. My 10k PR from April was 48:28 on a completely flat course. This race was advertised as 9.5 km but in the end it proved to be around 10 km as everyone who went there can vouch for. Such is the way with unofficial races.
The race itself was 3 loops around a lake (3.3 km per loop). Start was at 9:30 PM so it was dark. That was the theme of the race. It was at night
Race strategy
I planned to go even splits at 4:40 min/km which is my tempo pace. Theoretically I should have been able to sustain that comfortably for 40-50 min. I did my tempo runs at that pace and I could go for a 6-7k quite easily.
Pre-race
After I picked up my bib me and 2 friends went for a warm up lap around the lake. It was quite flat until the 3rd k where we met a steep hill. Like 30-35 degree steep. You could barely run on it and would cut into your legs pretty bad I figured. After this hill we didn't encounter anything harder and we went to the start soon after we finished warm up. A small hill like that wouldn't stop me, even if it was quite steep I was looking at max 1 min slower. Right?
Kilometers [1] to [3]
The race began. The shorter race started 2 min before which consisted of 2 laps of lake. The crowd went wild at a pace of 4:00 min/km which was quite crazy. Over the next 2 km I struggled to get away from the bulk of the pack but it seemed like I was racing in a serious event. It didn't help that the path was pretty narrow and I had to slow down at certain choke points. All in all the first 2 km went quite ok with 4:49/4:54. A little bit slower than I hoped but what can you do. Then I came at that hill. Most people just walked here. I ran easily. It wasn't quite hard. After 300 m the spring in my legs came back and I went on 4:40 pace again. And here is were it all goes haywire. A volunteer with glowing sticks pointed up another hill. This one was even steeper. I went up at snail pace cause the crowd was hogging the hill. At this point I realized I missed part of the track in the warm-up. There was a huge descent next which I went down hard thinking the finish line must be up next. But lo and behold, we need to go up again. Another freaking hill that was like a serpentine. At this point I imagine the race director had a huge grin on his face when he decided to do this. After another huge descent there was the finish line 200 meters forwards. 3rd k 4:46. Quite good I'd say
Kilometers [3] to [6 and something]
I didn't find the water stop at the finish and I didn't want to stop cause of the fast. The 4th and 5th km went quite well. I managed 4:55/4:39. Obviously I was pretty spent after those 3 hills. And I knee I had 2 more encounters with the trio of doom. The crowd dispersed a little now so I could cut corners much better resulting a smoother ride. Then I entered the 6th km of doom. Up hill, down hill, up hill, down hill, up hill, downhill. 4:56. Ok it works. I felt like dying now and I started to debate with my inner self why am I still doing this running thing. Boom another finish line. One more lap to go.
Kilometers [6 and something] to [10]
I had another lap to go. There was no more power in these legs. I kept slipping back into 5:00 pace. Km 7 went bad. I needed time to recover after those hills. 5:12. Luckily the spring came back after and managed the 8th one 4:59 followed by 9th in 4:50. I was speeding up. But then I met my nemesis again. I really didn't care about my time anymore. All I wanted was to be done with it and lie down. I sprinted up the first hill. With my arms mostly. I sprinted up on the second hill also. Still with my arms mostly. I don't think my legs worked anymore but arms were my secret weapon. They always are in the last hurah. I sprint...crawled up the third hill. It felt like a sprint but I just didn't have it in me to go fast uphill anymore. After 500 m that felt like 6 min/km pace there it was. The last descent. I made a pact with the Gods. I will sprint down that hill. Even if I trip I will still barrel roll to the finish. Garmin was indicating ??? in place of pace. I was fast. I forgot pain. I was a freaking race-car. I was a barracuda that devoured every single crawling runner that went too hard in the beginning or was at the 2nd lap. It was like in those video games where you pass turbo pads and you get more speed. There was no stopping now. A small kid was holding his hand for fives. I high fived that kid so hard he transformed instantly into a runner and a BIB appeared on his shirt with the number 666. The speed was demonic. For the last 300 meters at least. Garmin says 3:20 min/km pace. I didn't even stop and went straight for the lady that was handing out coca cola.
Post-race
Watch said 49:03. We'll that wasn't fast at all. But it was 30 seconds from my PR on flat at 40 degrees cooler so I guess I'd take it as GREAT SUCCESS. So I went up the the coke lady. She looks at me. "No medal, No coke". Oh *kitten* I forgot my medal. Went back to the start line and a confused volunteer that had her hands too full threw one at me. I went back to the coke lady and flashed my medal then cashed in on coke. Oh sweet sugary goodness. Met my 2 friends. One did 46:60 (guy) and one 48:30 (girl...40y old..took first place in the AG). In 5 min the race results were already up. And bloody hell. I was 7th in my age group, friend was 6th. Today I found out I was actually 10th after they posted the results. God knows what happened. But I know what I saw. As for how the race felt? I leave that to strava
What's next?
Another 10k at the end of August. This one on flat. I looked it up. There are absolutely no freaking surprises on the course.
Strava6 -
@AdrianChr92 Thanks for your great race report....and the coffee stains spewed on my 'puter screen!2
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I will be back to check with everyone later today.
Got in a hotter and longer than expected, run this morning. It was low 70's when I started and 87 when I got home. If I'd thought it was going to get that hot I wouldn't have taken Hobbes the Vizsla. We stopped for water at every fountain and I splashed water on his ears and belly to cool him down before we headed home.
Starting my taper week tomorrow.
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
07/21.......4.29.......94.48 - + Strength Training & Rally
07/22.......0.00.......94.48
07/23.......6.83.....101.31 - GOAL!
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 Marathon2 -
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
7/20 – 6.90 group run
7/21 – 8.08 warmup + speed work
7/22 – rest day
7/23 – 17.01 paced run
July total to date – 142.55
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 – The plan was to pace 17 miles at an 8:30 pace. None of the usual suspects showed up to run 8:30. I know my co-leader is off doing his 14th Iron Man tri this weekend, but I don't know what's going on with everyone else. There were 2 pace leaders for an 8:00 pace, and no one showed up for them either. So I ended up running the first 9 miles with the 8:00 pace leaders. One of them had wisely run 7 miles earlier, and the other only needed 9 miles; that left me to run 8 more miles on my own.
It was warm and humid. Garmin reports 70º F (21º C) when I started. I don't know how much warmer it got while I was running, but it was substantial. By the time I looked at the temperature after the run, it was 88º F (31º C). I've run in worse humidity, but today it was humid enough to notice. The weather conditions played with my mind and my motivation, particularly on the solo part of the run.
The first 9 miles, with conversation, went well. A familiar hill was put into this route later on, and we ran down the steep gravel path. Very Good News: It didn't hurt at all to run down the steep hill. Yeah, I've been healthy for two or three weeks now; but it's still novel to notice how I feel good in situations that gave me issues not all that long ago.
The next 3 miles had some interesting hills, and the three after that went through a pleasant neighborhood at first. Then my motivation failed. I looked at the remainder of that 3, and the 2 that came afterward. It went north and west, where I would need to deal with major streets and traffic more than I liked. (I later realized this was a conditioning and humidity effect; at a more reasonable temperature, these things wouldn't bother me.) I ended up turning a different way and running some streets where traffic was much less of an issue. Had to add pieces of junk detours for about a mile to get the 17 in, but I did it. (A bit compulsive there. Physically, there would have been nothing wrong with my stopping at 16, or anywhere between 16 and 17 miles.)
17 miles is the furthest I've run in one day since Boston. I was pretty wiped out at the end, hence the stop at 17.01 when the watch ticked over instead of a bit more to run back to where other runners were cooling off; but I completed the 17. That brings the week in around 48 miles, for the most miles in a week since Boston. I'm thinking I need to hold that steady next week instead of trying to increase mileage again. 48 miles doesn't really feel like a base yet.
In other news, I've been feeling so good that I added a 5K to my race calendar. The Bergen Road Race (Jenny Kuzma Memorial) 5K is a USATF Niagara Region event, and the club will want my time for the SuperVet team results. I'm also considering registering for the Oak Tree Half Marathon on September 4 in Geneseo, NY. I'm not sure I'm feeling energetic enough for a half two weeks before Rochester, but I have a little while to think about it before the price goes up.
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
August 13, 2016 Bergen Road Race 5K (Bergen, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
4 -
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
7/21 - 6 miles
7/22 - 4 miles
7/23 - 9 miles
104 of 110 miles
Way hot run today, I think it was about 76 at the start mid 80s when I was done. I started off on the greenway which most was in the shade for almost 4 miles, for some insane reason I decided to off into Research Park which was no shade and up and down sidewalks. I ran there for about 3 miles and then back to the greenway to finish. Paced at 11:22, first 4 miles were 11:01 but I'm happy with the run. Honestly last mile I wanted to die LOL2 -
The whole thing, but this ^^.AdrianChr92 wrote: »Race information
...There was no stopping now. A small kid was holding his hand for fives. I high fived that kid so hard he transformed instantly into a runner and a BIB appeared on his shirt with the number 666. The speed was demonic.
The "Awesome" button just doesn't do it for me. Gotta give the good props!3
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