July (2016) Running Challenge

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  • JessicaMcB
    JessicaMcB Posts: 1,503 Member
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    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

    exercise.png
  • djspacecaptain
    djspacecaptain Posts: 366 Member
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    7/25: 0

    Monthly total: 155.75/140 miles
  • HonuNui
    HonuNui Posts: 1,464 Member
    edited July 2016
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    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:
    exercise.png
  • Amandajs232
    Amandajs232 Posts: 194 Member
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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. :wink:

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  • Orphia
    Orphia Posts: 7,097 Member
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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)


  • FrankieandSpots
    FrankieandSpots Posts: 446 Member
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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

    70/100km
  • kristinegift
    kristinegift Posts: 2,406 Member
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    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.

    exercise.png

    Upcoming Races:
    9/11: Lehigh Valley Via Marathon (Allentown, PA)
    11/20: Philadelphia Marathon (Philly, PA)
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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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



    exercise.png

    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



  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
    edited July 2016
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    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.
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    edited July 2016
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    @MNLittleFinn Nice run today!
    @Orphia 12 kms is something I would love to be able to do at some point. :wink:
  • TattooedDolphinGirl78
    TattooedDolphinGirl78 Posts: 5,214 Member
    edited July 2016
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    Today's run was beautiful weather-wise, but I was having trouble keeping my form in check. I felt like Phoebe in that episode of Friends where she runs with her arms flapping all over the place. :tongue: Based on my shadow, I KNOW I didn't look like that, it's just how I felt. Near the end of the run, I found my form again (I think). I hope tomorrow's run will be better.

    I might add a little more yoga to my days. Also, I'm changing my rest days to Saturdays rather than Sundays. I've been sleeping horribly when I don't do any strenuous exercise and I have to go back to work on Monday. Hopefully that'll make it better in the long run. Worth a try right?

    exercise.png

    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: 6.08 km + 30 mins yoga
    24/7: REST
    25/7: 5.19 km + 20 mins yoga (new PR – 5K in 35:06)
    26/7: 5.32 km + 20 mins yoga
    27/7:
    28/7:
    29/7:
    30/7: REST
    31/7:

    Races:

    9/7: Tropicolour 5K
    20/7: Zombies Run! App Ultra-Violet 5K
    25/7: 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
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @TattooedDolphinGirl78 Nice Run! The Phoebe reference got a good chuckle out of me.....great mental image
  • karllundy
    karllundy Posts: 1,490 Member
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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.
    7/23 - 4.75 miles...sticky
    7/24 - Bodypump class.
    7/25 - Rest day.
    7/26 - Bodypump class, then 30 minute abs / core class (still ouch)

    exercise.png
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @karllundy you're reminding me that I need to do core work....thanks...ouch!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @skippygirlsmom nice running! I just noticed you made your goal. Great job!
  • MNLittleFinn
    MNLittleFinn Posts: 4,271 Member
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    @mbaker566 keep at it, you'll get back into the swing of things in no time! You got this!
  • lporter229
    lporter229 Posts: 4,907 Member
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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
    July 23- 12 miles (forgot to start Garmin-only logged 11.5)
    July 24-Rest day (swimming!)
    July 25- 4.5 miles
    July 26- 6.1 miles fast finish

    How many calories does doing a rain dance burn??? That is how I will be spending all of my free time today. So over this heat and humidity!

    exercise.png
  • 5512bf
    5512bf Posts: 389 Member
    edited July 2016
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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)
    7/24 - 21.04 - Soul Sucking Long Run
    7/25 - Rest
    7/26 - 6.50 Easy W/ 2x1 mile cadence drills.

    Total 241.99 of 289

    Yesterday was a rest day, much needed after my 72 mile week. My plan switches gears a bit and cuts a recovery run into a morning/afternoon double, typically 6 am / 4 pm. I've noticed my stride length has increased and cadence has decreased the past 3-4 weeks as the heat has made me slow down a little. I'm prone to shin splints when this happens as I'm a bit of a heel striker. Also have been having to ice the ankles a little more often than I like so I figured these shorter recoveries would be a good time to work on some cadence drills to get back to the mid 170's vs the lower 160's I've been noticing as of late.

    Legs were still a bit sore from Sundays long run so I took it easy for 3 miles then really shortened the stride and got cadence to 180. Did 2x1 miles like this with a 1 mile recovery and noticed that the recovery stride rate stayed about 170 which is where I feel my natural easy pace rate should be.

    Tonight I'll probably go to the gym for another 4-5 miles on the treadmill since it's suppose to be in the lower 90's.

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