August (2016) Running Challenge
Replies
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Date Miles MTD ------ ----- ------- Aug 2 5.0 5.0 Aug 3 5.8 10.8 Aug 4 4.3 15.1 Aug 6 5.6 20.7 Aug 7 5.1 25.8 Aug 9 5.1 30.9 Aug 10 6.2 37.1
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8/1: 3.6 miles w/ the Coffee Crew
8/2: 5 miles
8/3: Rest day
8/4: 7 miles (am)
...... 6.4 miles (pm)
8/5: Rest day
8/6: 10 miles w/ the Saturday Crew
8/7: 18 miles
8/8: 6.9 miles
8/9: Rest day
8/10: 8.9 miles (am)
.......: Going to do an after-work run to explore the ped trails around the business park
Another hot and humid one: 73-75F (23-24C) and 90% humidity. And I did a dumb thing yesterday... clamshells. My legs were so dead in the outside-hip-stability region today. Holy cow.
But today was a really nice run in that it was relaxed, I hardly saw any other people, and I got to pretend I was Snow White because none of the animals ran/flew away when I ran by! I didn't disturb the sleepy geese, and a baby deer just stood next to the path when I ran by (it was SO CUTE), and I slogged past a blue heron and he didn't even budge. It made starting 30+ mins before sunrise almost worth it
Current Olympics status: No Olympcs are on at 7 am. Still replaying that USA gymnastics floor routines in my head though. Such perfection!
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Several Towns, PA)
(10/16: Halloween Half (Morristown, NJ) >> maybe)
11/20: Philadelphia Marathon (Philadelphia, PA)
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August Running Totals (miles)
8/1 – 5.90 easy plus 4 strides
8/2 – 6.24 hill run
8/3 – rest day
8/4 – 13.56 hot and humid
8/5 – rest day
8/6 – 14.13 paced run
8/7 – 7.75 almost easy
8/8 – 6.30 easy + 4 strides
8/9 – 7.34 warmup, easy with a few fartleks
August total to date – 61.22
Nominal Challenge Goal – 200 miles
Real Goals: Survive last month before retirement. Train as well as possible toward Rochester Marathon. Avoid putting myself back on the couch.
Today's notes – Tough day at work yesterday, and I was lacking in motivation to run at 91º F (33º C) in the evening, even though the humidity was fairly low. Taking into account that my next major race is Rochester Marathon, but I'm running Bergen 5K on Saturday (USATF Niagara Region Masters 5K Championship), Coach said to just do a medium length easy run with some fartleks. I ended up running with a slower guy at his easy to the canal path, then a mile at his T pace (varied from 7:05 to 7:35 on my watch), then I went off and explored a new-to-me trail while he was on his first recovery period between intervals. Ended up with a shorter run, 5.3 miles (after the warmup), but that was about as many miles as the marathon plan speed work would have been. It's good enough, and it helped with the work stress. Average pace for the 5.3 miles was in the easy range, as I didn't do very many fartlek pick-ups and the slower start kind of balanced out with the mile as the other guy's T pace.
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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8/1.....rest day
8/2.....3.25 miles run/ walk on treadmill
8/3.....weights
8/4.....2.4 miles run/ walk in the park (achy, asthmatic slog in the heat & humidity - bleah)
8/5.....unplanned rest day: not feeling well
8/6.....rest day <--still feeling ill
8/7.....yet another rest day, still sick
8/8.....walking & bike riding with Pandora
8/9.....1.34 miles run/ walk on treadmill + 1.7 miles run/ walk/ squirrel chase with Pan
= 3.04 total
Goal: 40 miles
8.69 miles done, 31.31 to go
Upcoming Race(s):
Stride Against Violence 5K - 10/16/163 -
I'm doing back to back workouts these weeks. Which means I do intervals like 1000 m repeats followed by tempos the next day. With any luck my legs won't fall off
Date.....Distance..Type/min/km
August 1 - 6.6 km - V.Easy/7:00
August 2 - 7.4 km - Reps/4:00
August 3 - 7.6 km - V.Easy/6:50
August 4 - 6.4 km - Easy/6:15
August 5 - 12+4km - Tempo&Reps and Easy/4:50
August 6 - 5.0 km - Easy/6:05
August 7 - 10.4km - Long(ish)Run/6:17
August 8 - 3.6 km - Easy/6:00
August 9 - 6.0 km - Easy/6:07
August 10- 10.2km - Speedwork/4:20
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k 49:03
28/08: Fox Trail Half Marathon (10k)
18/09: Baneasa Trail Run (10k)
25/09: Black Sea 10k
09/10: Bucharest International Marathon (Half Debut)3 -
8/1- 4.01
8/1- 9.02<---Daily Double. If it isn't thunderstorming in the morning, I will not be happy.
8/2- REST <- Recovering from the INSANE daily double
8/3-4.1
8/4- 7.82
8/5- 4
8/6- 13.11
8/7- REST
8/8- REST <- beginning of cutback week
8/9: 5.01
8/10-5.13
total/monthly goal: 52.24/125
Today's notes: Another cutback week 5 miler. Ran a bit slower today, which I needed to do. Still feeling tired today, and the inside of my right knee was a bit achy/stiff this morning when I was running. It went a way after about a mile and a half, but it's something I'll be keeping an eye on. I still can't believe that I've covered 52 miles in the first 10 days of the month. So far, things are looking good for making my goal, but there's still a long way to go.3 -
Ok, I'm gonna be super smart here with this potential ankle issue, so that I can hopefully keep it in that 'potential' status, and not screw up my half next month. I'm taking a couple days off running, and I'm gonna go to the ortho to get it checked out. I'm thinking tendon, since it seems to really tighten up after prolonged sitting/lying down, and is quite painful when starting out walking, and then seems to loosen up, very similar to when I had plantar fasciitis a few years back.
So, I'm gonna finally get back in the pool at my gym and do swimming as a temporary replacement. Swimming ALWAYS kicks my *kitten* so I figure this will be a good cross-training alternative. Everyone tell me that this is totally fine and the right thing to do, cause it's killing my soul a little bit to cut out some runs! #runnersarebasketcases
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Date Miles today - Miles for August
8/1 9 miles - 9
8/1 4.5 miles - 13.5 << Daily Double
8/2 9 miles - 22.5
8/2 4 miles - 26.5 << Daily Double
8/3 5 miles - 31.5
8/4 9 miles - 40.5
8/4 4 miles - 44.5 << Daily Double
8/5 5.25 miles - 49.75
8/6 20.97 miles - 70.72
8/7 REST DAY
8/8 7 miles - 77.72
8/8 4 miles - 81.72 << Daily Double
8/9 9 miles - 90.72
8/9 5 miles - 95.72 << Daily Double
8/10 5 miles - 100.72
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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KatieJane83 wrote: »Ok, I'm gonna be super smart here with this potential ankle issue, so that I can hopefully keep it in that 'potential' status, and not screw up my half next month. I'm taking a couple days off running, and I'm gonna go to the ortho to get it checked out. I'm thinking tendon, since it seems to really tighten up after prolonged sitting/lying down, and is quite painful when starting out walking, and then seems to loosen up, very similar to when I had plantar fasciitis a few years back.
So, I'm gonna finally get back in the pool at my gym and do swimming as a temporary replacement. Swimming ALWAYS kicks my *kitten* so I figure this will be a good cross-training alternative. Everyone tell me that this is totally fine and the right thing to do, cause it's killing my soul a little bit to cut out some runs! #runnersarebasketcases
Definitely a good idea to give it time to recover. I couldn't run 5 feet with out twisting my ankle and I found swimming with flippers helped strengthen them. Swimming is great cross training. I'm 8 weeks no running- my basket is seriously unraveled.
I may have to take a break from posting. My words and brain seem disconnected. Even my spoken works are wrong tense. Idk what's wrong. Not running = no blood to the brain.3 -
My son scored well on his ASVAB. The Navy wants him to take a nuclear test Friday. I'm stoked. He thinks if that doesn't work out, he'll go for a code breaker something something sort of thing.
@greenolivetree Sorry to hear about you husband. You, your family and your physicians are in our thoughts and prayers.
No horizontal running today. Rest, travel and waiting room country music is my sentence.
Edit- oh St Jude's! You're so awesome. I'll take the ear buds they sent me..4 -
Crazy morning! I discovered a new to me risk of early a.m. running...OWLS! I was about 0.5 mile in and something hit the top of my head. Scared the *kitten* out of me. I quickly look up to see an owl flying back into the tree above me. Did a great job of elevating my heart rate! I guess my bed head looks a little like a squirrel?
8/1 - Intended to run 4, but oversleeping and a thunderstorm kept it from happening :-(
8/2 - Bodypump class, followed by Abs/Core class. I may be too uncoordinated for this ab stuff...I feel like a bull in a china shop for sure.
8/3 - 4.11 miles. Cool but foggy/sticky. Felt like running through a shower.
8/4 - 5 miles on treadmill (Trek class). The Y was so humid, kinda felt like I was outside anyway.
8/5 - Bodypump class.
8/6 - 6.33 miles with HM training group.
8/7 - Rest Day.
8/8 - 4.25 miles. Felt good!
8/9 - Unplanned rest day. Some annoying back pain kept me awake all night, so I "overslept" without actually getting any sleep.
8/10 - 4.3 miles in 75°, 90% humidity...plus, owl.
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@karllundy Was it a Hogwarts owl? Maybe you had mail.2
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@greenolivetree Sending positive vibes and thoughts to you and your husband!!!
Back to running today after a rest day yesterday, and without even aiming for it, broke a new PR! The temps were quite warm/humid, but that didn't seem to stop me. I always find that the last km is the worst, but with the paths I take, it's all a slight uphill... lol I figure I'm just getting better at it.
Happy Hump Day!
1/8: REST
2/8: 5.30 km + 20 mins yoga
3/8: 5.38 km + 20 mins yoga
4/8: 5.39 km + 20 mins yoga
5/8: 5.43 km + 20 mins yoga
6/8: 4.50 km (Walked Colour Vibe due to terrain on course, and it wasn`t even a true 5K)
7/8: 6.05 km + 20 mins yoga
8/8: 5.37 km + 20 mins yoga (New PR! 5K in 34:31)
9/8: REST (early morning meeting; walked all over instead)
10/8: 5.40 km + 20 mins yoga (New PR! 5K in 33:59)
11/8:
12/8:
13/8:
14/8: REST
15/8:
16/8:
17/8:
18/8:
19/8:
20/8: REST
21/8:
22/8:
23/8:
24/8:
25/8:
26/8:
27/8:
28/8: REST
29/8:
30/8:
31/8:
Current PR : 5K in 33:59 / 10K in 1:17:??
Races:
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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1-stung by a bee yesterday. was told i shouldn't run today
2-leg was doing well but woke up in pain this morning and a little swelling, putting run off till tomorrow just in case.
3-1.66 mi and an 1hr of foam rolling class.
4-nothing
5-nothing yet. aerial yoga or a run maybe-might have a kidney infection. i have to wait for results
6-nothing
7-renfair. i walked 5 miles but no running
8-slept in-recovering from faire
9-back and neck seizing up and i was up early and everything
10-back and neck are still messed up but i think i'll try to run before my foam rolling class if no one signs up for my yoga class
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Day-yum! An OWL?! and @Elise4270 - you cracked me up with your response. Don't worry about the brain matter - if you can come up with that one, you're doing fine!Crazy morning! I discovered a new to me risk of early a.m. running...OWLS! I was about 0.5 mile in and something hit the top of my head. Scared the *kitten* out of me. I quickly look up to see an owl flying back into the tree above me. Did a great job of elevating my heart rate! I guess my bed head looks a little like a squirrel?2 -
@karllundy you were probably too close to the nest. we have a trail by us that the owls would do that because the nest was right next to the trail.0
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@9voice9 Thanks. But you probably shouldn't encourage me... especially since i have nothing to do and no one to do it with.
Touched by an Owl, staring Karl Lundy.
I think @karllundy should run with a big foam cheese on your head so those talons don't draw blood. RW had some articles about owls being a problem. Seems hilarious. Maybe that owl was flirting with you. *Smooches* *wink wink nod nod*
I planned anutter race... quarter marathon in October. My son requested a race to keep him focused. He doubts he'll be ready for the half in November (rolling my eyes). Really hoping I'll be able to run at all ever again. Kitten, I'll never complain about the weather, miles, pace, owls, walkers, dogs, bugs, or hills ever again if I can just run like a "normal" person.6 -
8/1 - 40 mins total body strength + pilates, 20 min light cardio, stretching
8/2 - 3 mi walk - .75 mi of which was running intervals to test out my leg
8/3 - 3.1 mi walk - again I ran about .75 mi in short intervals, also a few tiny hill repeats
8/4 - 20 min light cardio, 55 min strength&pilates
8/5 - 3 mi walk
8/6 - back to school shopping wore me out!
8/7 - just totally being a lazy bum here....no excuse
8/8 - 20 min light cardio....45 min mix of strength and pilates with a little cardio
8/9 - .5 mile warm up walk...3 mile RUN
8/10 - 3 mile walk, 20 minutes pilates/body weight exercises
Running Goal: 3 of 60 miles (adjusted down further due to leg pain)
Non-running goals: Take my strength training more seriously this month/Lose 5lbs (dang it!)
Thank you everyone for the positive comments about my husband. @TattooedDolphinGirl78 @elise4270 @honunui @ereck44 @Stoshew71 @5BeautifulDays @katharmonic @shanaber @skippygirlsmom and I'm sorry if I missed anyone
He's been in remission with his Crohn's since 2009 after his last major bowel resection surgery. That just means no hospitalizations or anything crazy because they cut out the diseased bowel section, but daily medication and living with the consequences of bowel resection like chronic dehydration due to diarrhea.... unable to keep up on things like potassium, iron, vitamin D.... tiredness.... He mowed the front yard the other night and came in looking like death with pale lips and cold skin. I was so mad because I didn't want him out there doing that. Then the Dr called and said his blood work from last week looks really bad and that the Crohn's has reactivated and the numbers indicate a lot of blood loss and something about "the cancer factor is up" whatever that means. They want him in for endoscopy, colonoscopy, and CT scan. I'm hoping the official letter is at the post office today so I can read it for myself. 6 months ago his blood work was the best ever - too good to be true
@karllundy That owl would've freaked me out. I had some bird fly in front of my face in the dark yesterday morning. Probably a robin. It happened so fast I didn't even have time to react.
@TattooedDolphinGirl78 Great job on the PR
@Elise4270 Your horizontal running cracks me up :-D
@KatieJane83 Sounds like a smart move on the ankle. Better safe than sorry.
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@greenolivetree - Ugh! Sorry about the bad blood work for your husband. Being the spouse of someone with a chronic disease has its own special set of challenges for sure. Good wishes for better news from pending tests!0
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8/1 - 6 miles
8/2 - 6 miles
8/3 - rest day
8/4 - 6 miles
8/5 - 6 miles
8/6 - rest day - went to a race with Skip
8/7 - 10 miles
8/8 - unscheduled rest day
8/9 - 6 miles
8/10 - 6 miles
46 out of 110 miles
@greenolivetree my mom suffers terribly with Crohn's so I understand. She sees an Oncologist for her blood issues. She is losing so much blood that she count at one point was 5 (it's supposed to be around 14), she was getting blood transfusions daily and lost almost 20 lbs. She's 4'11" and is down to like 65 lbs. It's a horrible horrible disease since it stops your body from gets the nutrients that it needs. Last week her count was up to 9 and they are giving her some type of shot that is supposed to help. Definitely keeping your husband in my prayers.
@elise4270 there is definitely nothing wrong with your blood flow to your brain
@karllundy wow so sorry to laugh at your expense. We have one by us that lands on my roof most nights, it sounds like a grown man walking in my attic. One night he was sitting on top of the light post and he was huge. Lucky he didn't carry you away.
@kristinegift Snow White! OMG too funny! Maybe you can help @karllundy out with your forest creature skills and I would appreciate it if you could get those same forest creatures to come clean my house.
@stoshew71 100 miles already - dang boy you be running!
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@karllundy you were probably too close to the nest. we have a trail by us that the owls would do that because the nest was right next to the trail.
I had that thought as well, but I run in that spot ALL the time...several days a week. Maybe a new nest? My neighborhood has a lot of barred owls, so this could become a recurrent problem 1 -
@greenolivetree Thanks and big gargantuan virtual hugs to you!!!0
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@Stoshew71 10 days into the month, and you're at 100 miles? Awesome!
@karllundy owl attack? Yikes! I've only had bats buzzing me!
@greenolivetree Sending thoughts and prayers your way!
@TattooedDolphinGirl78 great job!
@skippygirlsmom nice run.3 -
@karllundy you were probably too close to the nest. we have a trail by us that the owls would do that because the nest was right next to the trail.
I had that thought as well, but I run in that spot ALL the time...several days a week. Maybe a new nest? My neighborhood has a lot of barred owls, so this could become a recurrent problem
maybe the babies are popping around on the ground now learning how to fly. so parent owls are swooping...1 -
I need advice. I've been using the Vdot Tables to calculate my paces and I calculated from my last 5k I did back at the beginning of june 21:57.
My I pace is 4:18 min/km and that is supposed to get me to vo2 max.
Today I had 1000 meter repeats with 3 min rest and so I did them spot on at 4:18-4:16 min/km. I know vo2max pace is about 95%-100% of max heart rate. Problem is I hit a heart rate of 180 max in each interval and my max HR is about 198-200 (i hit 198 before). 180 is about 90% of my max heart rate.
Does that mean I ran the workout too slow? Should I try and do them by heart rate next time? My hypothesis is that 4:18 is probably closer to my 5k pace and these are supposed to be done at faster than that0 -
Hello everyone!
Today I failed miserably in my attempt to get up early and go running, so I once again ran on my lunch hour. I did an easy 3.5 miles (39:03 5k, not my best) and a little bit of walking after. My knees are once again giving me issues with stiffness, and I still have the twinge in my lower back right above the glute. I'm very familiar with pain in this area, having endured a pinched sciatic nerve and muscle inflammation above the sciatic nerve. I've even had to have PT for my back issues in the past. I will have to monitor this twinge very closely, as I do not want it to develop into more serious issues. It loosened up quite nicely after about a half mile so I think it's just a tight muscle in that area. My knees, OTOH, I'm not sure what to do about. I think it may be shoe related. I will have to go over to Runner's High and ask the dude there if he's got a different shoe that won't give me knee stiffness.
Oh! My ticker:
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Logging another 4 miles for August! Total 12.5 for August.2
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8/1 - 2.23 - HS XC Practice
8/2 - 6.0 - Easy
8/2 - 4.15 - Easy
8/3 - 15.03 - Easy
8/4 - 6.0 - Recovery
8/5 - 11.06 Easy + 3.47 @ MP XC Practice
8/6 - 7.0 Easy W/ 10 x 160M Strides
8/7 - 10.22 MP
8/8 - 4.38 Recovery
9/9 - 9.53 Easy
9/10 - 11.05 VO2Max workout with 6x600 w/ 400 recovery @ 5k pace.
Total 90.13 of 285 miles
This was a tough workout. It was 75 degrees with 90% humidity again today. I ran 5 miles easy then met the guys for xc practice. I had intentionally scheduled this for them today so I'd have a few kids to compete against to push myself. After explaining the workout and course layout to them we headed out. Since it was humid i told them i'd like them to walk off about 100-200 meters to recover then jog the remaining 200-300 before starting back. I typically am able to jog the recovery and get HR back but that was not happening today. I did the first 3 repeats jogging the recovery but the final three I needed to walk off 100M to get HR recovery back into z2. I'm fairly please with the repeats and did them at an average 6:45-7:00 pace, which got me ahead of all but 2 of our varsity boys who are 18min 5k runners, and even those guys were gassed after this workout. I got my HR to between 184-195 on the intervals which is pretty good for a 43 year old. It's safe to say 220-age is a bit off for me. Finished off with a 2 mile cool down. I'm glad there are not too many of these VO2Max intervals on the schedule since they are leg crushers.3 -
@RespectTheKitty Great mileage so far, but sorry to hear about the pain.
I'm sure one of our fellow runners will be better equipped than myself to help you though. 0 -
@skippygirlsmom So sorry about your mom. My hubby is abnormal in staying a little overweight :-p He's had Crohn's 20 years now and he got thin in the early years right out of high school but since I've known him he's always been a big guy
I got the paperwork from the post office and his tests are scheduled for early September. So we'll wait and see.
@karllundy I appreciate the comment about the challenges of being the healthy spouse. We've missed so many events over the years due to him being sick or hospitalized or I've attended events alone. He also has had major issues with kidney stones and is diabetic. He's a mess :-p
@MNLittleFinn Thanks
@RespectTheKitty Not quite sure about the "stiff" knees. Lately when I've been sitting awhile mine will feel like a tight rubberband feeling when I first walk around. I don't know what's up with that either! On the getting up early, just keep setting the alarm even if you don't get up Over time you'll get used to being awake. 1
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