July (2016) Running Challenge
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@instantmartian sorry to hear the run wasn't great. Oh, a coffee maker preset to start brewing 10 minutes before you get up is a nice motivator for morning runs.1
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sara_bear84 wrote: »@TattooedDolphinGirl78 It was my first month this month so no last month target.
I stand by what I said, 57-58km for the month is nothing to be ashamed of. Next month will be your month to beat this month's total and reach the goal you set for yourself.
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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.
7/26 - 4.0 Treadmill Recovery
7/27 - 14.02 Tempo - 3x4 miles @ HMP
Total 260.0 of 289
Did an easy recovery last night to complete the workouts for yesterday, then did some strength training. I didn't have any speed work on the calendar this week, and since I only did part of the speed work last week with my HR test I thought this would be a good day to throw in a little harder session to help gauge where I'm at. I was also trying to get a better idea of an obtainable marathon pace. For some magical reason I figured a good 3x4 mile interval set would be a good idea. After a warmup of 1 mile my first set of 4 miles was at 8:51 pace. This wasn't too terribly difficult and i felt pretty good after a quick break to take on some water. The next set sped up a bit and was done at 8:38 pace with the last mile at 8:31, the water break was looking real inviting at that point. HR was still solidly in the middle of Z3 on this set but i also feel this pace is not achievable for 26 miles at 73 degrees and 93% humidity. The last set of 4 miles was a little harder and completed at a pace of 8:30 average with the last mile at 8:22. Probably pushed this last set a bit too hard but my HR was still in my aerobic zone with a average of 164 on the last mile, which is 8 BPM below threshold. This pace would have been much more comfortable in 40 degree weather vs the 93% holy humidity this morning. The further I get into training the better I feel with my initial goal of 4 hours, with the right weather conditions I'm confident 3:40's are on the table.
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TattooedDolphinGirl78 wrote: »sara_bear84 wrote: »@TattooedDolphinGirl78 It was my first month this month so no last month target.
I stand by what I said, 57-58km for the month is nothing to be ashamed of. Next month will be your month to beat this month's total and reach the goal you set for yourself.
This.2 -
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
23-1hour of aerial yoga
24- 1.5 aerial hammock/lyra
25- nothing
26-3.70 mi it was a good run but a slow run. i need to run continuous again. i've been doing intervals and had a hard time running for more than five min without a 1min break after
27-teaching 1 hour of aerial yoga and 1 hour of foam rolling this evening
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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
7/26 4 miles - 230.3 << Daily Double
7/27 5 miles - 235.3
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
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Today's run was less Phoebe-like thankfully. Felt great throughout!
I beat my monthly goal and I still have 3 running days ahead of me. Woot!
Happy Hump Day to all!
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: 5.35 km + 20 mins yoga
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
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MNLittleFinn wrote: »@Stoshew71 I'm getting jealous of the Daily Doubles. I know I have no use for them, but every time I read you did a DD, I'm like "Gah! I want to run!" Awesome running!
I wish I could say that I do them because I want to. But if I could be honest, I am not always so enthused to get out there. A lot of what is pushing me, especially in this weather we have down here in Alabama is that I really want to BQ so bad.4 -
guess I'm too late for this one. hopefully you all will have one next month that I can start2
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@shortie120 I'm pretty sure there will be. 1
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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+3.7 hot evening miles
July 27-5.0 mile AM recovery run
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MNLittleFinn wrote: »@Stoshew71 I'm getting jealous of the Daily Doubles. I know I have no use for them, but every time I read you did a DD, I'm like "Gah! I want to run!" Awesome running!
I wish I could say that I do them because I want to. But if I could be honest, I am not always so enthused to get out there. A lot of what is pushing me, especially in this weather we have down here in Alabama is that I really want to BQ so bad.
That's one worry I don't think I'll ever have. I don't think I'll ever be fast enough for a BQ to be in the realm of possibility. And I'm fine with that, though I won't stop trying to improve.
I just want a sub 2 HM
I have a good feeling you'll BQ before I get there. You do a lot to inspire/help is neophytes and your runs are awesome2 -
MNLittleFinn wrote: »@Stoshew71 I'm getting jealous of the Daily Doubles. I know I have no use for them, but every time I read you did a DD, I'm like "Gah! I want to run!" Awesome running!
I wish I could say that I do them because I want to. But if I could be honest, I am not always so enthused to get out there. A lot of what is pushing me, especially in this weather we have down here in Alabama is that I really want to BQ so bad.
@Stoshew71 -I love your drive!! I remember those mornings where the only thing that kept me going was the mental vision of myself crossing the finish line with a BQ time. No doubt in my mind that you got this and all of this work you are doing now will be so worth it!! Best feeling in the world!1 -
MNLittleFinn wrote: »MNLittleFinn wrote: »@Stoshew71 I'm getting jealous of the Daily Doubles. I know I have no use for them, but every time I read you did a DD, I'm like "Gah! I want to run!" Awesome running!
I wish I could say that I do them because I want to. But if I could be honest, I am not always so enthused to get out there. A lot of what is pushing me, especially in this weather we have down here in Alabama is that I really want to BQ so bad.
That's one worry I don't think I'll ever have. I don't think I'll ever be fast enough for a BQ to be in the realm of possibility. And I'm fine with that, though I won't stop trying to improve.
I just want a sub 2 HM
I have a good feeling you'll BQ before I get there. You do a lot to inspire/help is neophytes and your runs are awesome
You be surprised what becomes in the realm of possibility. December 2013, I was only running for 2 months (most of it still on a treadmill) and I didn't think of running a marathon. A year later I ran my very first marathon. A year after that and I was seriously trying for a BQ.
EDIT: And if I could add, the only reason why i know so much and have the courage to attempt a BQ because of all the runners on MFP before me that inspired and helped me so much. Folks like Doug and Carson, and countless others. So I am here to pay it forward.3 -
shortie120 wrote: »guess I'm too late for this one. hopefully you all will have one next month that I can start
I will most likely post the link for the August Challenge on Friday.
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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
7/24 - rest day
7/25 - 6 miles and that my friends is GOAL!
7/26 - 6 miles
7/27 - 4 miles
120 of 110 miles
@elise4270 there are you 10 miles I owe you
I had a scheduled rest day today but Skip had 3 miles with hill repeats on her schedule so I went with her. Yes I know you all will be shocked I did hill repeats with her. LOL She did 8 I did 3 ha ha and that was enough for me. We ran 3 miles did the repeats and ran 1 mile home.
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@MNLittleFinn
I'm with @Stoshew71, you'll be surprised at what happens when you have a couple years under your belt of running. You probably have a head start on a lot of us here being down to 134 LBS already and only 33 years old. If I weighed 134lbs I'd probably be sub 3 hour marathon ready. I'm 43 still about 180, down from 225, with an ultimate goal of 165.
I'd be willing to bet with a slow build of base miles you'll be faster than most here, myself included. There is no amount of training I do to defeat the laws of physics.3 -
So, I was looking at my LR from Saturday, and comparing it to the HM I ran at the beginning of the month. Some interesting things. Not only did I run the 14 miles faster than the HM, but, according to both Strava and Garmin, My LR had more elevation than the HM did, AND, mile 14 was a net downhill, so it didn't add to the elevation of the run in any real way.
This week, I'm scaling back and running a more "normal" mileage in the low to mid 30s, instead of going for 40. LR should be in the 10-11 mile range. Also scaling back pace to 9:45-10:00 range
@5512bf I'm just enjoying the running for now. I'm always just a self deprecating sort, keeps my ego in check...2 -
July 1 - 5 mile run with 3 miles of hills....10 min pilates
July 2 - 2 mi "trail running fail".....4 miles real running :-p
July 3 - 2.5 mi hard run
July 4 - Rest day
July 5 - 3 mi easy run....1.5 mi walk with sprinting intervals....25 min strength/pilates/stretching
July 6 - 4 mi run
July 7 - 30 min indoor cardio, 30 min strength/pilates
July 8 - 6 mile run with 2 miles of hill repeats
July 9 - 5 mi run
July 10 - Sick day
July 11 - 2 mi awful run......40 min cardio/strength circuit type workout
July 12 - 4 mi easy run followed by 1 mi of strides and .5 jog home = 5.5 miles
July 13 - 5 slow miles
July 14 - 20 min light cardio, 20 min pilates
July 15 - 40 min light cardio
July 16 - 8 mi run ***distance PR*** and 25 min pilates/strength
July 17 - 4 mi pretty achy/tired run A.M./1hr40 min rollerskating P.M.
July 18 - 20 min light cardio A.M./pilates and strength later in the P.M.
July 19 - 3 mi run with 1 mi of hill repeats in the middle
July 20 - Brutal, hot 5 mile run
July 21 - Rest day
July 22 - 5 miles with 3 middle miles of 5 hill repeats, 30 mins stretching/pilates/abs
July 23 - 8 mile run, yardwork (boo!)
July 24 - 4 mi run, 20 min pilates/stretching
July 25 - 20 min arms/abs strength training, 40 min light cardio
July 26 - 3.3 mi run, 1.2 miles of strides then jog home = 4.5 miles - 20 min pilates P.M.
July 27 - 5 mile interval run
90.1 miles of 60 (all bonus miles go to our invalids) ***10 miles to make upped goal of 100 miles***
Oh, that 5:05 alarm this morning!!! I had a meeting last night and didn't get home until 8:30 which turned into 11:30 bedtime and the last time I saw the clock was 12:30. I really contemplated rolling over and going back to sleep! I did drag around a little but got started at 5:50.
The past 2 mornings humidity has been at 93% instead of the usual 85%. Temps still 73-75F. I was wiping my face with my shirt at like .25 mile this morning :-o I wanted to do some intervals and try to hold around a 9 min pace for maybe half mile at a time. I was struggling to get my legs moving and ended up with more like .25 mile intervals. The last 1.6 miles I just ran steady and was so tired and "over it". LOL Averaged 10:36 pace for the 5 miles.2 -
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