July (2016) Running Challenge
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MNLittleFinn wrote: »@greenolivetree nice run today!
Thanks! Last time uphill I took 2 seconds off my previous PR on that hill. 2:46 for .3 mile and 39ft gain - 8:55 pace. Woohoo! The others were much slower though
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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
Total 206.38 of 289
81 degrees at 4 am. There is a big oppressive heat wave settling in over the Midwest with 100+ degree highs the past few days and for the next few days as well. Fortunately the humidity burns off with this heat so it was a bearable 63%. For the most part this was a good run, started out a little slower than i'd like but by the end of the 2nd mile I was settling into a nice MP +:25-:30 seconds pace. Finished up running a few seconds faster each mile finishing up with a near goal MP mile of 9:13 with an average of 9:39. Only spend 20 minutes of this run in the lower portion of z3, mostly the last 2 miles, with an average HR of 138 overall. This puts me over 200 miles for the month and the legs are still doing well. We'll see if that is still the case Monday after a 21 mile long run.3 -
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
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1/7: 4.5 Miles
3/7: 8.1 Miles
5/7: 6.5 Miles
7/7: 6.3 Miles
9/7: 9.0 Miles
11/7: 5.1 Miles
13/7: 6.3 Miles
15/7: 5.1 Miles
17/5: 5.1 Miles
20/7: 3.7 Miles
22/7: 6.6 Miles
Almost there, have a 10k at the end of the month so that will be another 6.2 miles to add meaning I really only have 2.5 miles left and I'm sure I'll cover that and more in the next week. Much better than missing my 70 mile total last month by a mile
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Today will be a hot and humid run later! better keep the water flowing today! On Wednesday I upped my game on the C25K app. I had been intimidated by the next level for a bit and stayed on week 2 for about 3weeks; well with the HockeyTown5k only 7 weeks away I figured I best get over myself and get it done! How else do I expect to run the whole thing if I don't push myself a bit harder? So my pace seems to be about a 12min mile! Who would have ever thought I could say that!! SO exciting! I'm hoping that I can say I can run a 10 min mile by the 5K but if that tends to be too lofty I will settle for that goal by the end of the year.6
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@skippigirlsmom I love that shirt! that's going to be my new fave word! My son is the king of "HANGRY" so I will become the queen of "RUNGRY" hehehehehehehehe4
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7/1 - Baseball tournament...no chance to run.
7/2 - More baseball!
7/3 - Family day. Not starting the month so well.
7/4 - 3.82 miles on a beautiful, cool morning.
7/5 - Bodypump class, followed by 1.5 miles on indoor track.
7/6 - 4.01 miles through the soupy air...HOLY HUMIDITY!
7/7 - Bodypump class, then 1.5 miles on indoor track.
7/8 - Spin Class. Not sure of mileage. ~50 minutes.
7/9 - Rest Day. Moved a lot of furniture.
7/10 - Bodypump class, then 2.0 miles on treadmill
7/11 - Unplanned rest day.
7/12 - Bodypump class, then 30 minute abs/core class (ouch)
7/13 - 3.8 miles on hotel treadmill. Even the fitness center is hot and humid in Orlando.
7/14 - 3.35 miles on hotel treadmill, then weights.
7/15 - 4 miles on hotel treadmill.
7/16 - Travel day...gotta get home.
7/17 - Bodypump class.
7/18 - Unplanned rest day. Woke up feeling ill...ugh
7/19 - Bodypump class, then 30 minute abs / core class...I so need it, because I suck at it!
7/20 - 4 miles in the thick, wet air. Temperature wasn't too bad, thank goodness.
7/21 - 4.5 miles treadmill / Trek class. Hardest effort run I've had in ~2 months. Then upper body weights.
7/22 - Spin Class. ~50 minutes.4 -
01/07 4 miles
05/07 4 miles
08/07 4 miles
11/07 4 miles
14/07 19 miles walk (not counted) up and down Mont Ventoux. More garmin excuses @Stoshew71 - the battery died before we got back down, was brilliant but never walked as much in my life!
20 /07 3.5 miles
22/07 3.5 miles
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July 1-7.3 +1.1 with the puppy
July 2-12 miles
July 3-8 miles
July 4-rest day
July 5-6 miles + 1.1 with the puppy
July 6- 5 miles
July 7- 4.6 miles easy + 0.4 miles with puppy (we ran into a doggie friend and she decided that play>running!)
July 8- 4.4 miles speed intervals
July 9-9.3 miles with Mojo group +1.3 miles with Stella
July 10-6.1 miles
July 11- rest
July 12- 6.2 miles AM+4 miles PM
July 13- 3.9 miles+1.1 with the pup
July 14- 5 miles AM
July 15- 4.1 miles hill repeats
July 16- 12.2 miles
July 17- 4.9 miles
July 18-rest day
July 19- 6.1 miles easy
July 20- 7 miles fast finish (AM)+3.4 (PM)
July 21- AM yoga + 5 miles solo+ 1 mile with the puppy-Super hot and humid!
July 22-4.2 miles AM hill repeats
It took everything I had this morning to make myself do my hill repeats in the 72 degree/88% humidity morning, but they are done. Considering the alternative of 92 degrees this evening, I am feeling so glad to get them in early. Once again, I didn't sprint up the hills but just pushed for a fast run. Sprinting was not needed to get my heart rate up this morning.
I don't know about you all, but I definitely feel this heat and humidity taking its toll. As runners, we all know that there is a fine line between training hard and training too hard. I have definitely been riding that line these past two weeks. Unfortunately, sometimes our plans don't account for weather. It's up to us to make those adjustments. Run smart guys and be safe out there...I know for many of us, it's been brutal! Happy Friday and Happy Running!
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Today's run was in 70% humidity 24C (75F) and felt like 31C (88F), which felt like soup compared to yesterday's coolness. At least there was a slight breeze. Kept my pace steady and managed to not have to stop until the 4.5 km mark, power walked the rest of the way back to work. Going to aim for a longer run tomorrow since I'm not under any time constraints like weekday mornings.
Happy Friday everyone!
1/7: REST
2/7: 5.44 km + 20 mins yoga
3/7: REST
4/7: 3.00 km + 20 mins yoga
5/7: sick
6/7: 1.00 km (still recovering) + 20 mins yoga
7/7: 3.64 km + 20 mins yoga
8/7: 4.00 km + 20 mins yoga
9/7: 5.00 km + 20 mins yoga
10/7: REST
11/7: 4.19 km + 20 mins yoga
12/7: 3.50 km + 20 mins yoga
13/7: 4.83 km + 20 mins yoga
14/7: 3.87 km + 20 mins yoga
15/7: 5.22 km + 20 mins yoga
16/7: 5.64 km + 20 mins yoga (new PR – 5K in 35:53)
17/7: REST
18/7: 5.04 km + 20 mins yoga (new PR – 5K in 35:35) + 4.30 km power walk
19/7: 5.06 km + 20 mins yoga
20/7: 5.20 km + 20 mins yoga (new PR – 5K in 35:18)
21/7: 5.06 km + 20 mins yoga (upped goal from 80km to 100km for the month)
22/7: 5.17 km + 20 mins yoga
23/7:
24/7: REST
25/7:
26/7:
27/7:
28/7:
29/7:
30/7:
31/7: REST (possibly, depending on whether I’ve passed my goal or not by then)
Races:
9/7: Tropicolour 5K
20/7: Zombies Run! App Ultra-Violet 5K
23/7: Zombies Run! App Big Cheese 5K
6/8: Colour Vibe 5K
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run
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@Somebody_Loved Hopefully the doctor or the PT can give you some exercises to make sure your knees get better and stay that way.
@lps1dragonfly Great job on progressing with the C25K app!
@skippygirlsmom A little late maybe to comment on the pace question, but I didn't get around to posting earlier. My TomTom reports the pace after each lap; and I can adjust the lap distance. That way, I can get feedback every 400m for example. (It also has a "current pace" display, but that's either jumping around wildly or lagging behind, so I gave up on using that).
Running by feel doesn't work so well for me most of the time. In races, I always start out much too fast, even if I feel like I'm keeping it slow. Or the opposite example: this Wednesday, I actually thought I pushed really hard, and when I got home and looked at the run stats I realised it was a very easy pace instead. Guess "estimated effort" is not very reliable in a freaking hot and humid night after an evening of beer and pizza.
@RespectTheKitty The only virtual race I did was the Zombies Run! VR this spring. It was awesome, and I'm already signed up for their next VR in fall; but I guess that's might be less interesting for people not using app. Since I love the app and the story and the characters, there's no way I'd miss it!
And if it didn't collide with the Geneva (half)marathon, I would probably do the virtual version of the wings for life run - but that's only next May, so far in the future. It's for charity, and people run at the same time all over the world against a "chase car" that's slowly increasing it's speed - so no fixed distance, you run until the car catches you.
Other than that, I haven't been tempted to sign up for any virtual races yet. For me, there has to be something special about them, or I might just as well go for a run without paying a fee.
I hear you on not wanting to get up early!
For long runs, I actually do set alarms in the summer on the weekend (I still can't believe I'm crazy enough to do that!) - not crazy early as some people, but aiming to be out and running by 8 am; because running between 12-15 (like I do in winter) would make me suffer even more. During the week, I usually wait until after dark on hot days, so that at least the direct sunlight is not an issue, and just slog though the too-warm and humid nights. Getting up at 5am would be much, much better temperature-wise - but I am not a morning person, getting up that early would make me suffer even more than the heat. Plus, given how hot it was for 1am/2am runs recently, I have a hard time believing that 4am would be that much better.
Yesterday, the radio promised thunderstorms in the afternoon/evening. I actually spent most of the evening dressed in my running clothes, checking out the weather every few minutes. But the rain never came *sigh* When I finally gave up waiting and went out anyway, I had some lightning as illumination, but that did nothing to help with the heat.
But today the weather finally got worse! I was so happy when a torrential downpour started during the lunch break. Some of my colleagues didn't get my excitement - apparently, the fact that I came to work by bike, and that we want to have a barbecue tonight, are supposed to make me upset with the rain. I might be the only one around here who's been smiling all afternoon, since checking the weather forecast and reading that the weather is supposed to be horrible all weekend ^^ A rainy 20C/70F run sounds like heaven to me right now.3 -
81.85% of goal (140 miles)
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:
24-Jul: <Life Day>
25-Jul:
26-Jul:
27-Jul:
28-Jul:
29-Jul:
30-Jul:
31-Jul: <Life Day>
After the rain last night, and after 5 days of VBS every evening, I wasn't sure what awaited me out there this morning. But I knew I was going in to work a little late, and had a little extra time.... When I got to the chosen route and parked, I discovered that I was going to be dining on "cool, sauced with moisture and with an extra helping of humid, with muggy on the side." I've run in rain that didn't feel quite as wet. But I stretched a little, and wound up with 7.03 miles!
Got 31 for the week, and am planning on ~10 tomorrow, so we'll see where the week winds up.
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 Valley2 -
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
95 of 110 miles
My plan today was to run 3 or 4 miles this morning since I think I'll do my long run tomorrow. Got up 10 minutes late, then decided to fool around with the sprinkler and water the grass, we haven't had rain since I can't remember when. We're in a drought but I just can't let my grass die
Anyway, finally got going and it was an okay run, but I felt like I was breathing just hot, wet ugly air the whole time. Perhaps it was the 75F with 95% humidity LOL
@_nikkiwolf_ thanks for the info on pacing. I'll have to check on the feedback by distance option. ha ha it's runny when you are excited for rain
@mobycarp I'm so happy to hear you are recovering well and things are all falling back in place for you
@ereck44 I think you can definitely over train, it's something you need to be aware of. If you are feeling lots of soreness in your calves and muscles I would invest in a good foam roller and do more stretching and roll those sore muscles. You'll scream like a baby but it feels so good. I just read an article that debunks the myth of running being bad for the knees, I'll have to find it and post it.
@greenolivetree and @lporter229 you are hill beasts today!!!
@mnlittlefinn I'd go for the get up early and run the scenic route and get home in time to take Mrs. Finn shopping or you'll be in trouble
@marissaxzxzxz I just saw your mention of Mont Ventoux wow that is so cool there.
@ddmom0811 enjoy your visit in New York and take pictures of your runs
Anyone racing this weekend???4 -
ceciliaslater wrote: »Well, I'm a moron. I went down to the gym to use a treadmill over lunch and get another run in. Of course, they're all taken (again) because it's hot outside. So, me not being a total wimp, I decided to just bite the bullet and run outside--last time, I waited like 20 minutes on the elliptical (aka the bane of my existence) for a treadmill to open up, and I wasn't doing that again.
Anyway, it's currently 99 degrees (F, obviously) with a heat index of 111F (37C with heat index to 44C). And I am not the least bit acclimated to the heat, given my surgical healing adventures. I did great for about the first 1.25 miles. Average pace was a nice, steady 12:30/mile. But it was all downhill from there. LOTS of walking, short little bursts of running, a stop at the lone water fountain on my route (where the water was lukewarm at best). I played it smart and survived. There was only one point where I wanted to just sit down and die (walking up a steep hill to get back into downtown), but there was no shade around, so I kept going.
My overall average pace was something like 15:30/mile for 3.5 miles total. But I only ran 2.25 of that, so that 2.25 is what I'm counting.
That puts me at 5.75 miles for the month.
I'm hitting the "Oh man that sucks" button for you on that one Good for you to get a run in though 
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@skippygirlsmom - loved both shirts!
@ceciliaslater - no idea HOW you ran at all in those temps. OMG
@HonuNui - Loved the turtle pic and like @skippygirlsmom said cracked up at the mirror comment.
Ditto!
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@skippygirlsmom - thanks! I forgot to take a picture this morning on the run!
Today was an easy 4 miles with my daughter. She's training for an October marathon but her runs this weekend are not too bad- 4 today, 6 tomorrow and 10 Sunday. I'll do all except probably not the full 10. Or maybe I will.
Going to be hot this weekend though.
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
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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I got a pretty slow start this month; I was rather unmotivated at first.
23 miles /45 miles
With 9 days left to go. Also, I started doing 3 miles a day starting this week so I'm certain I can meet my goal!
Good job to everyone here!5 -
So last night we had a nice thunderstorm. This morning was not nearly as hot, and it actually felt like good running weather. Of course, I was already leaving for work so I couldn't go running; I'll do that at the gym later. But it got me thinking. Do I think I can try a morning run this weekend? I'm kind of tempted to see if I can. Not sure if it'll be Saturday or Sunday, but it might be worth a shot. I will keep you updated. 4
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July
1-4.6mi with incline between 1-13. slow and steady
2-nope
3-nope
4-nope
5-hip and foot cramps, nope
6-flare. jog or yoga tonight. not sure which
7-4.11mi sprint intervals. it felt good.
8-2 hrs of aerial yoga
9-beat up from yoga
10-hungover. heartbeat hurt my head
11-still kinda hungover. too old to party
12-slept thru my alarms and my skin is on fire. i might sneak a run in tonight. maybe. depends if clothes feel comfortable
13-nothing-aerial yoga tonight
14-lazy and a few nagging foot and groin strain issues
15-nope
16-6.65 mi run and 1.5km walk for pokemon
17-nothing
18-slept thru my alarms
19-nothing
20-teaching 1 hour of aerial yoga and 1 hour of foam rolling this evening
21-nothing
22-3-4 hours of aerial yoga/lyra demo
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@RespectTheKitty definitely try for a morning run this weekend! When I did my first morning run I got hooked. It's the best way to avoid the heat.
You got this!2
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