July (2016) Running Challenge
Replies
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AdrianChr92 wrote: »@5512bf Adidas Energy Boost 3. For neutral pronation. Fits me like a glove. Really comfy. The upper is pretty elastic too. Can't complain. They are pretty heavy though so I still need a lighter shoe for faster training and racing
I love my Brooks Launch 3. I have to take Skip on Wednesday for some new runners for the upcoming XC season and I've brought her to the dark side and she wears Brooks now too. She was a die hard Asics Gel girl until the Noosa Tri changed now she hates them. She is probably going to need a new pair of spikes too and she has been wearing New Balance and loving them. Nothing like a new pair of shoes to make the run a delight!1 -
So much for my hopes of a rainy run this evening. Forecast @ 8PM:89F 0% chance of rain. Not projected to get below 80F until after 10PM:(
I take back everything I every said about how I could never live in Minnesota.3 -
skippygirlsmom wrote: »AdrianChr92 wrote: »@5512bf Adidas Energy Boost 3. For neutral pronation. Fits me like a glove. Really comfy. The upper is pretty elastic too. Can't complain. They are pretty heavy though so I still need a lighter shoe for faster training and racing
I love my Brooks Launch 3. I have to take Skip on Wednesday for some new runners for the upcoming XC season and I've brought her to the dark side and she wears Brooks now too. She was a die hard Asics Gel girl until the Noosa Tri changed now she hates them. She is probably going to need a new pair of spikes too and she has been wearing New Balance and loving them. Nothing like a new pair of shoes to make the run a delight!
Tell me about it. Felt so good today to run in new shoes. I would like to try some Brooks but they aren't really a thing in my country yet. Very few stores have them. Also I hate Asics too. Not sure why, I just don't like them1 -
lporter229 wrote: »So much for my hopes of a rainy run this evening. Forecast @ 8PM:89F 0% chance of rain. Not projected to get below 80F until after 10PM:(
I take back everything I every said about how I could never live in Minnesota.
I'm sorry but...
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHA.........It was a nice 60 when I was running this morning......0 -
Back in Virginia just for today and tomorrow back home to Orlando.
SO hot this morning on my run. I left at 6:30am but not early enough.
Met my goal today! As most of you know, I usually do a lot of biking on the weekends but since I was traveling, and not much biking, did a lot more running. I really feel like I'm improving this month - even with the heat. Not necessarily the speed, but the hills. But when it gets cool (in 5 months in Orlando, lol), I will be faster!
Will rest tomorrow since I'm driving home.
@Stoshew71 - thanks for Will Smith's advice!
@MNLittleFinn - 60! So jealous - until January that is.
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
7/24 - 6.4 miles Central Park, NYC
7/25 - 5 miles - Goal!
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando3 -
7/12....4.15 miles (rolling hills on the treadmill)--12:14 pace....exhausted after working all night and only 5 hours sleep. Still happy that I was able to run. Was distracted by getting a free phone in the mail...so too late to run outside.
Total for July thus far...27.83.
7/15....5.08 miles(rolling hills program on the treadmill) at 12:00 pace. I wanted to run a little faster, approximately 11:06 pace again, but "fried" after working 2 nights in a row and getting very little sleep. My plan is to run a long run today, probably 10 miles.
I slept 10 hours last night and feel great and I lost almost a pound over night. I am in maintenance now (for a month) but still closely monitoring the weight gain/loss. One of my mfp friends lost the weight quickly ( he was ona 1200 calorie diet) and gained 40 pounds back the next year.
Total for the month of July...32.91.
7/16 ....6 miles(fartleks)....that was a fun run! Cool weather...I started too late to run the 10 miles that I planned..so opted to run 6 today and then try for 10 tomorrow.I did almost get hit by a "smart" car at an intersection. It was funny...I saw it out of the corner of my eye, and sized up whether it would damage me more than I would damage it if we collided. On Monday, I plan to rest. New total is 38.91.
Thanks to Elise4270, Stowshew71, and AdriaChr92 for answering my questions. I will google Authur Lydiard...always interested in unorthodox training methods.
@MobyCarp: Very impressed with your race results, esp. being number 1 in your age bracket. If I race long enough, I may break into the top 100 finishers. Such an accomplishment to be number 1. I love the curved glass trophy...super cool.
Just finished running 10 miles today...it was harder than last time, maybe because I ran 6 miles yesterday and 5 the previous day. I tried to stay at 85-87% max heart rate...after 5 miles, I could really feel the soreness kick in. I was expecting rubbery legs, not soreness. It was really hot today with occasional cool headwind. I wanted to quit but kept repeating, "stronger, fitter, faster" as a kind of mantra. I slowed significantly the last 3 miles, probably 14 minute and 15 min miles. Afterward, soaked with sweat. Looking forward to rest day tomorrow.
Total for the month is 37.83.
7/19....6 miles....last 3 tempo miles at 95% heart rate. Another hot day, 89 degrees with a heat index of 100. 1st 1/2 mile I felt like I had cement blocks on my shoes, but then felt better. By mile 4, I was in the "zone", then fatigued in the middle of mile 5. Just pushed on after that. Not really worried about how fast I am getting it done (except when I start late...don't want to be in the park after dark.) Lately I have been running in the afternoon...very few runners for obvious reasons, but I also want to "get a little tougher". Dripping with sweat afterwards...have to peel my clothes off and then "warm up".
Many of my friends tell me that I am crazy for running...because I am going to "wreck" my joints. I never have joint pain or problems but sometimes my legs ache (mostly muscle) when I am trying to sleep. I have no problems when I walk. Anything that can help that? I know to stay away from Nsaids. I will take Tylenol just to help with sleep.
Rest day today...my husband and I are going to a concert (Frampton and Allman). Long run tomorrow.
Total for the month...43.83 miles.
Unable to do the long run. One of my trees in my backyard fell into a neighbor's yard. My husband asked me to help him with gathering limbs and stacking them. It was a really large tree and may take a couple of days with a chain saw to get it out of her yard.
The muscles (lateral) around my knees feel tight. Also some soreness in hamstrings. Do any of you worry about overtraining?
I may do a short run tomorrow...noted that I was 17 miles from completing my monthly goal.
I ran for 3 miles this a.m. ....it was all of the time I had this a.m. but last 2 days were "rest" days and I knew that I can't run again until Sunday. Total for the month is 46.83.
It was cooler this a.m. 82 degrees with heat index of 95 but the dew point was 76....ugh! I run near an organic garden and was envying the plants that were getting watered.
I work the next 2 nights...will keep checking in...You are all so inspirational...I love this group!
Unable to run yesterday due to extreme heat....heat index of 104. Plus didn't want to deal with "Brickyard" traffic.
Able to run this a.m. though. 4 miles...much cooler this a.m. 76 degrees with 96% humidity. Waiting for a break in the weather.
Total for the month...50.48 miles.1 -
AdrianChr92 wrote: »skippygirlsmom wrote: »AdrianChr92 wrote: »@5512bf Adidas Energy Boost 3. For neutral pronation. Fits me like a glove. Really comfy. The upper is pretty elastic too. Can't complain. They are pretty heavy though so I still need a lighter shoe for faster training and racing
I love my Brooks Launch 3. I have to take Skip on Wednesday for some new runners for the upcoming XC season and I've brought her to the dark side and she wears Brooks now too. She was a die hard Asics Gel girl until the Noosa Tri changed now she hates them. She is probably going to need a new pair of spikes too and she has been wearing New Balance and loving them. Nothing like a new pair of shoes to make the run a delight!
Tell me about it. Felt so good today to run in new shoes. I would like to try some Brooks but they aren't really a thing in my country yet. Very few stores have them. Also I hate Asics too. Not sure why, I just don't like them
@AdrianChr92 Congrats on the new shoes! You bought them online anyway, didn't you? I buy nearly all of my running shoes online, at least half of the time from abroad. Most shops around here only seem to have Asics, New Balance, Salomon, Nike, Puma and Mizuno (except for one specialised running store, which has all brands, but for insane prices).
I like my Asics Fuji Runnegade, best mud running shoes I've ever had, but most other Asics I've tried either have too much drop or are too heavy, or both. Same for Mizono, and New Balance just confuses me with all the different models which are all just labeled by numbers and impossible to tell apart... I'm more of a Saucony/Brooks/Inov-8 runner.
My favourite online shops: www.wiggle.co.uk (UK), www.runningwarehouse.eu (Germany), www.21run.com (Germany), www.i-run.fr (France; not sure if they ship to you), www.sportsshoes.com (US, so takes long for shipping, might have to go through customs). So if you want to spend some more money on shoes...
Incidentally, I just realised I've already logged more than 500kms on my beloved Brooks PureFlows. Need to buy a new pair soon!
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@_nikkiwolf_ I got them from wiggle uk. This was the first pair I got online and it fit. Also I ordered one yesterday from runningwarehouse cause I had a discount voucher from a recent race. Says it comes friday. I really hope it fits as well cause I never wore a Saucony Kinvara before. Also I could never buy Adidas shoes here. They are crazy expensive. Everyone sells them for full price. 170 euros for one pair? Nope. I got them for 90 and they are the real thing. Also the next thing I'll probably get (around christmas
) will probably be a Hoka One One. I can't find them anywhere here 1 -
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
7/24: 15 miles
7/25: Rest day
I had all intentions of getting up and running with the coffee crew today until a few peals of thunder shook my whole house... then I decided to curl up under the covers and catch a few more ZZZs. It was super humid and 95F+ today and we're getting our second bout of storms right now, so I'm just going to put off my run until tomorrow morning.
PS: Started a discussion in the Long Distance Runners group re: how best to utilize the time between my two fall marathons. I've only got 10 weeks between the two -- including taper and recovery!! -- and I'm not sure how to best use that time to my advantage. Help and advice is welcome! http://community.myfitnesspal.com/en/discussion/10433135/2-marathons-10-weeks-in-between-can-i-add-a-hm#latest
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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AdrianChr92 wrote: »@_nikkiwolf_ I got them from wiggle uk. This was the first pair I got online and it fit. Also I ordered one yesterday from runningwarehouse cause I had a discount voucher from a recent race. Says it comes friday. I really hope it fits as well cause I never wore a Saucony Kinvara before. Also I could never buy Adidas shoes here. They are crazy expensive. Everyone sells them for full price. 170 euros for one pair? Nope. I got them for 90 and they are the real thing. Also the next thing I'll probably get (around christmas ) will probably be a Hoka One One. I can't find them anywhere here
We have an Adidas outlet outlet 4 hours from home where we vacation a few times a year. I get my Sequence Boost for between $40-$52 a pair depending on the sale they are running. Retail is $130 - $140 at my local store so I get 2-3 par each time we are down there. If you are looking for a racing flat I like to wear the Adios Boost. They l have a lot of comfort but lighter. I'll wear them for my track workouts, Half Marathon and shorter races. Still haven't braved a marathon in them with all my lower leg issues from hockey injuries.1 -
MNLittleFinn wrote: »lporter229 wrote: »So much for my hopes of a rainy run this evening. Forecast @ 8PM:89F 0% chance of rain. Not projected to get below 80F until after 10PM:(
I take back everything I every said about how I could never live in Minnesota.
I'm sorry but...
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHA.........It was a nice 60 when I was running this morning......
Wait till we are running in November in shorts2 -
Postponed my Sunday long run by a day as I had an ugly bike crash Saturday, and my wounds hasn't finished scabbing over when I got up for the long run yesterday morning. Ended up going out for a test run today, didn't feel any pain in my bruised shin, and with a nice mid day thunderstorm to cool me down from the heat, I ended up staying out for a bit over 18 miles. With my next marathon 11 weeks out, and 4 long 20 milers penciled in, I think I'll give the first one a shot on Friday as the 18 miles felt pretty comfortable, and I'm returning to the much hotter south this weekend.
7/2 - 9 miles
7/4 - 1 mile
7/5 - 7 miles
7/6 - 5 miles
7/7 - 1 mile (lift warmup)
7/8 - 3 miles
7/9 - 5 miles
7/10 - 11.5 miles
7/12 - 1 mile (lift warmup)
7/13 - 8 miles
7/14 - 2 miles
7/15 - 5 miles
7/16 - 10 miles
7/18 - 10 miles
7/19 - 3.5 miles
7/20 - 14.5 miles
7/21 - 8.5 miles
7/22 - 10 miles
7/25 - 18 miles
Total: 133 miles
Goal: 180 miles
Remaining: 47 miles
2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
@AdrianChr92 -Awesome race report. Nice to see you unleash your inner beast.3 -
I run in shorts until it's 20f....December I'll switch to pants..... MaybeMNLittleFinn wrote: »lporter229 wrote: »So much for my hopes of a rainy run this evening. Forecast @ 8PM:89F 0% chance of rain. Not projected to get below 80F until after 10PM:(
I take back everything I every said about how I could never live in Minnesota.
I'm sorry but...
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHA.........It was a nice 60 when I was running this morning......
Wait till we are running in November in shorts
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Lots of posts! Good job those of you getting out in the heat to run. I gave up trying to find a time between thunderstorms that wasn't also almost 100% humidity and went to the Y to run on the treadmill. Loaded up a new audiobook, which turned out to be a bit boring, and the time went by fairly well. At least I wasn't drenched afterwards. 3.23 miles done.
All this shoe talk - I think I need to find some new ones. I'm on my second pair of Saucony Triumph ISOs but for some reason I'm starting to get blisters all along the big toe joint (where a bunion would be). I've tried lacing my shoes differently and using body glide, moleskin, etc.
July miles 94% done!
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SHUT THE *KITTEN*! UP!!! 75 degrees. at 5-freaking-45.MNLittleFinn wrote: »It was a nice 60 when I was running this morning...... Love ya, brah! 2 -
Treadmill run felt good...day 2 of 10k training program4 -
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
7/24 – rest day
7/25 – 5.16 mental toughness run
July total to date – 166.71
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 – Heh. I just noticed that I broke my nominal 150 miles goal with Saturday's 17, and didn't update my file that I posted here. Oh, well. It's up to date now. For one day, anyway.
After yesterday's debacle with pizza in the evening, I didn't really feel up to par most of the day today. It didn't help that we got oppressive humidity and low air quality, and that it was a work in the office day. Picked up a prescription after work, and it was all I could do to get myself out the door at 6:50 PM when it was 82º F (28º C) and so humid I noticed it just breathing. Well, I have to soldier on. I want 5 easy miles to support the base I'm trying to build.
The miles were supposed to be easy, but I got tired in the humidity and lost control of my pace. [Note: My easy pace is normally between 8:30 and 8:00, or as fast as 7:45 when I'm in peak condition. Faster than 7:45 is Not Good for a run that's supposed to be easy.] It's kind of weird, but at the same time it was good to run and the weather was miserable. Ended up running each mile a bit faster, in a subconscious attempt to get past the humidity. By the time the watch beeped 5 miles, I decided to finish fast. Picked it up a notch, then ran a stride from the last fire hydrant to my driveway. It was way too humid to be running a stride.
The total run turned out to be 5.16 miles in 40:00, for an average pace of 7:45, right at the fast end of easy. But the mile splits were 8:10, 7:54, 7:50, 7:36, and 7:30, with 1:00 even for the last 0.16 mile (6:16 average pace, so the stride was likely at R pace). If I'd planned the run that way, I'd be really proud of the result; but it was supposed to be easy, not easy shading toward MP. Sigh. Need to work on my self control in difficult conditions.
But at least I got out the door and got the miles in. That was in doubt for a while.
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)
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We have rain predicted everyday from today through next Monday. I keep panicking that I won't make my goal, then telling myself they can't possibly correctly predict rain 8 days in a row. Not that rain is really a problem but it all shows as scattered thunderstorms. Today's rain included a little thunder and lightning. So crossing my fingers for the weather to cooperate at least 3-4 days.3
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You'll get it @greenolivetree! I understand though, I've been eyeballing the weather here too. I guess I can resort to treadmill again if i need to, but hopefully things work out. Good luck to you!0
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At a Family re-union for the last 4 days = 246 new posts
. Managed to drag one of my nieces out for 2 short runs. Still a little tender in the upper calf so staying at 5-10km max until there is no tightness/tenderness.
07/01 – 0.0 km – 0.0 - 100 km – 619.2 km
07/05 – 4.0 km – 4.0 – 96 km – 623.2 km
07/07 – 4.0 km – 8.0 – 92 km – 627.2 km
07/09 – 5.0 km – 13.0 – 87 km – 632.2 km
07/13 – 11.0 km – 24.0 – 76 km – 643.2 km
07/16 – 8.0 km – 32.0 – 68 km – 651.2 km
07/17 – 4.0 km – 36.0 – 64 km – 655.2 km
07/22 – 5.0 km – 41.0 – 59 km – 660.2 km
07/24 – 5.0 km – 46.0 – 54 km – 665.2 km
Off on holidays - heading to the mountains - limited hiking and sight seeing.
Won't make goal this month - reduced my running a lot more than I thought due to the gimpy calf.2 -
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
07/20- 3km
07/21- 2.2km
07/22- Rest Day
07/23- 8.8km
07/24- Active Rest Day
07/25- 6.9km
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7/25: 0
Monthly total: 155.75/140 miles3 -
July goal.....run
7/1 snorkel 4 hours
7/2 7.53
7/3 3.23
7/4 3.29
7/5 rest
7/6 4.39
7/7 3.25
7/8 7.24
7/9 celebrated our 40th anniversary!
7/10 3.85
7/11 tapering I guess...
7/12 4.15
7/13 off
7/14 off
7/15 3.20
7/16 HonuNui and the Terrible, Horrible, No Good, Very Bad Day
7/17 taper, Music Man, Thai food and friends
7/18 13.2
7/19 snorkel 4 hours
7/20 unmotivated
7/21 3.30 looked in mirror---got motivated
7/22 4.3
7/23 hunkering down for Darby
7/24 4.53
7/25 3.26
@skippygirlsmom Darby took out one of our banana trees, but it looks like Honolulu/Oahu got hit much harder than we did on Big Island.
Total 68.72
Upcoming races:
SHEPower Virtual Half: July 18
Las Vegas RocknRoll Virtual 5k runs--making the band
......Guitar Solo 6/28 3.85
......Drum Solo 7/21
......Lead Singer in August or September
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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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
24Jul - 11.7k
25Jul - 3k treadmill
115.7/100
Away for 1 night with work and was supposed to be a rest day but did a cheeky 3k on the treadmill and some weights to compensate for the dinner I was about to have.
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@skippygirlsmom Well done on reaching your goal!
@Stoshew71 Nice video. Shared in one of my FB running groups! Thanks.
@Ohhim Eeek! A motorbike accident?! So glad you survived! Those can be REALLY bad.
@juliet3455 How nice you got to run with your niece! I treasure the times I've done that with mine.
Today I did 12 km. Started out easy, then met a friend 3 kms in, and ran with him most of the way.
He's faster than me, and while he ran slower for him, my run ended up Tempo.
So nice to have company sometimes, and we had a good chat, although I love running for its meditative aspects.
I can't stand seated meditation, but I love how I have good thinking time on my runs and walks.
2 July – 5 km parkrun alongside my niece
3 July – 10 km
5 July – 10 km
7 July – 10 km
8 July – 5.6 km & Body Balance
9 July – 13.6 km & 10 km PB
11 July – 10 km
15 July – 3.7 km
16 July – 5.1 km parkrun
18 July – 9.1 km
20 July – 10 km
23 July – 5.1 km parkrun
24 July – 17 km
26 July – 12.1 km
July Goal: 150 km (93 miles)
Total: 126 km (78.2 miles)
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July 2nd - 8.5km (6:37 min/km... 162bpm)
July 3rd - 3km (5:23min/km...180bpm)
July 4th - .5km (actually 5x110m sprint, then walk back: fastest 3:11pace, slowest 3:25pace)
July 6th - 4.5km (6:38min/km... 160bpm)
July 7th - 8.5km (6:40 pace, 172bpm) Back at my hometown - along the ridge rd (Hilly)
July 9th - 5km Parkrun (watch said 4.92; course is different: 5:18 pace, 181bpm)
July 15th - 22km (6:54 pace, 166bpm)
July 19th - 3.5km (6:45min/km, 168bpm)
July 20th - 5km (6:24min/km, 166bpm)
July 25th - 5km
July 26th - 4.5km
70/100km3 -
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
7/24: 15 miles
7/25: Rest day
7/26: 5.5 miles
Started up core work again yesterday after having not done any in probably 3 months. However lunges and squats the day before a run is something I typically avoid for a reason... my calves were just knots on my run this morning! So uncomfortable! Going to have to get closely acquainted with my foam roller this morning.
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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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
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
7/23 6.2 miles - 204.3 << Daily Double w/ wife
7/24 REST DAY
7/25 9 miles - 213.3 << Madkin Mountain 633 ft elevation
7/25 4 miles - 217.3 << Daily Double
7/26 9 miles - 226.3
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
2 -
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
7/24- REST
7/25- 4.05
7/26- 6.82
July Mile goal: 100.67/70
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: Today, being Tuesday, is "hill day" I did not want to just go run hill repeats, so I drove over to the paved trail where I usually do my 10+ mile long runs and ran an out and back that includes the biggest hill of the run. Ended up doing 6.82 miles at 9:47 pace. Total elevation for the run was 278ft, which isn't a lot, but is a bit more than the 38ft/mi average Strava gives me for my September HM, so it was "good enough" for now
A few side notes: 9:45 seems to be a good average pace for me. On the flatter runs, it's pretty easy, and on the hillier runs, I don't feel totally dead afterwords.
Also, this is officially my 3rd 100 mile month, and, I already met my annual mileage goal of 500 miles! now to figure out an annual goal that I can attain with the rime left in the year...part of me wants to go for 1000 miles this year, but I'm not sure I'll make that.4 -
@MNLittleFinn Nice run today!
@Orphia 12 kms is something I would love to be able to do at some point. 1
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