August (2016) Running Challenge
Replies
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So, these were yesterday's runs. I totally screwed up, lol. I ALWAYS check the current weather conditions before I go out. Yesterday, before my planned 3 mile lunch break run, I got wrapped up in work and failed to check. I went out thinking, gee it's definitely sunny, and it feels particularly hot, and like I'm breathing syrup, and like I'm wrapped in a heated blanket. At 2.4 miles I started feeling nauseated. At 2.73 miles, after my 3rd time up the little hill section of my 1 mile loop, I threw in the towel before I actually threw up. Pulled out my phone while I was cooling in the shade and realized that the heat index was 98 degrees! Dew point of 74. Now, I've been running in the heat all summer, but never went out when the heat index was that high, and am even more sure now of that being a wise decision, lol.
So, to make up for it, I went to the gym after work and did another 2.27 miles on the treadmill. Was originally gonna be a 3 mile day, but made it 5, lol.
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@KatieJane83 - If you want the Disney experience without the humidity you could always come to California. The races here aren't as scenic since you are running in the neighborhoods surrounding the park. The HM I ran here went through both parks, the back lots and the neighborhoods and had quite a bit of entertainment along the way but little to no fan support. I believe the marathons do the same but also go through Anaheim Stadium and along the river. I am glad I did one Disney, it was fun and well organized, but I will probably not do another. I did love that there were more people waiting to have pictures with the characters than waiting for the bathrooms though!
@dkabambe - Congratulations on coming along so far in such a short period! You definitely deserve those new shoes!2 -
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
8/11- 7.02
8/12- REST
8/13- 9.08
8/14- REST
8/15- 4.08
8/16- 9.0
8/17- Forced rest day<- 25 minutes of Kayaking for XT
8/18- 9.01
8/19- 4.05
8/20- 10.83
8/20- 2.4
8/21- Rest
8/22- Rest (unscheduled, ankle and calf still sore)
8/23 REST- Un scheduled, up starting at 0230 because little man is sick.
8/24- 4.01
8/25- 6.01
8/26- 4.01
8/27- 7.75
Total: 129.52/125
Today's notes: Well, I did my first real trail run this morning. There was a lot of walking during the first half (uphill at a ski resort) but the second half made up for it pace wise. Total distance was 7.75 miles with a total elevation gain of 687 feet according to Strava (Garmin said more, but Strava has given more consistent elevations).
I have to say, I really enjoyed the run. Sure, I walked a bunch, but I was able to make up some of the time on the downhills. I ended up running the miles in 1:20:32 for a pace of 10:23, which is just slower than the slow end of my E range, and somewhere in the middle of my LR pace range. Total time was actually closer to like an hour and 45 minutes because of time spent with my Garmin paused checking maps to figure out where I was going.
Mile splits along with some things I was thinking as I ran
Mile 1: 11:59 pace 276 feet elevation.... Oh GOD, what am I doing?
Mile 2: 11:29 pace 75 feet elevation gain..... I think I'm going to die!
Mile 3: 10:28 pace 83 feet net downhill...Maybe this isn't so bad...
Mile 4: 11:13 pace 73 feet elevation gain....Just kidding....I hate my life....
Mile 5: 9:36 pace 64 feet net downhill.... I love running!
Mile 6: 9:56 pace 84 feet net downhill....well, that little uphill in the middle wasn't too bad
mile 7: 9:13 pace 180 feet net downhill.... I am a leaf on the wind, watch how I soar
last 0.75: 8:49 pace 3 feet elevation gain.....Just had to thrown in those last small hills did ya? Well, I'm done!3 -
@orphia - oh my gosh, that is so scary! Hope the person is okay.
@kristinegift - your post reminded me of what @Mobycarp said earlier this year. Something like we runners are either hypochondriacs or we think we are invincible and can never get hurt. I'm the same way.0 -
1TheQueenB wrote: »QUESTION:
Tomorrow I will be completing my 10k training and I'm able to run 1 hour/ 5 miles non stop. How should I continue to train now? In November I plan to start training for my half marathon set for February. Should I do 1 hour runs 3-4 times a week? Or do a couple of short runs and a couple of hour long runs? I really want to keep my stamina up but will i burn out?.
I am not sure what your current weekly mileage is, but I would shoot for running 3 times per week @ 3-4 miles plus one "long" run. Start with your long run at your current long distance and work on adding 1/2 to 1 miles per week for 3 weeks and then cut back a mile or two for one week. This is assuming you are currently running close to this mileage. If not, work your way up to it by adding no more than 10% per week to your current mileage. If you can do this type of running for a few weeks before you start an official plan, you should be in really good shape for your half. However, there are tons of plans out there, many that assume you are starting from ground zero. Since you have planned ahead, I think anything you do between now and then will help. Also, keep in mind that as you run more, you will start to get faster so you can possibly increase your shorter runs as well without adding too much time on your feet to your overall training. Good luck!2 -
Aug 1-Rest Day
Aug 2- 3.5 miles AM, 7.4 miles PM cruise intervals, 0.7 mile run with puppy
Aug 3-5.9 miles
Aug 4- 6 miles easy
Aug 5- 5.5 miles speed intervals on the treadmill
Aug 6- 10 miles easy with the group
Aug 7- 10 miles with speed play
Aug 8- rest day- Of course it's the nicest day we have had in weeks!
Aug 9- 5.8 AM miles
Aug 10- 6.1 AM miles with 4 @tempo+ 4.3 PM miles
Aug 11-4.3 miles easy
Aug 12-5.6 miles of treadmill sped intervals
Aug 13- 13 miles
Aug 14- Rest/ travel day
Aug 15- 5 miles beach run
Aug 16- 9.3 miles
Aug 17-4.5 miles + 1.1 w/ pup
Aug 18-6.6 miles
Aug 19- 1.5 miles with doggie on beach (rest day, but too much fun to run with her!)
Aug 20-12 miles
Aug 21-5.7 miles
Aug 22-5.3 miles
Aug 23- 5.6 miles
Aug 24-6.7 miles w/ 4.5 @ tempo pace
Aug 25- rest day
Aug 26- 6.4 miles speedwork on treadmill
Aug 27- 6.4 mils +0.9 miles with Stella1 -
8/01: Off, rest day
8/02: 4 miles, easy + strides + strength training
8/03: 8 miles, fartlek
8/04: 4 miles, easy + strides + strength training
8/05: Off, active rest day - leisurely biking and walking
8/06: 13.1 miles, long and super easy
8/07: 10K race (51:59 - 6.30 miles) + 2.13 mile warm up
8/08: Off, rest day
8/09: 4 miles, easy + strides + strength training
8/10: 5 miles
8/11: Off, injured - 45 minutes elliptical + strength training
8/12: Off, injured - 80 minutes elliptical + core
8/13: Off, injured - 85 minutes biking
8/14: Off, injured - 50 minutes biking + core
8/15: Off, injured/rest day
8/16: Off, injured - 85 minutes biking + core
8/17: Off, injured - 80 minutes biking
8/18: Off, injured/rest day
8/19: Off, injured/rest day
8/20: Off, injured/rest day
8/21: Off, injured/rest day
8/22: 1.5 miles (!!!) + 15 minutes elliptical
8/23: 1.5 miles + 15 minutes biking
8/24: 2.0 miles + 15 minutes elliptical
8/25: Off, rest day
8/26: 3 miles, easy
Total: 54.7 miles
Overview:
Ran a super easy 3 miles yesterday. Things just really aren't getting any better as far as my injury goes. I'm beginning to suspect that I have another tibial stress fracture, and that the pes bursitis was caused by modifying my stride (turning out my left foot) to take some stress off the shin. I say this because my knee is feeling a lot better, but I'm having pretty bad pain in my shin/calf region. It hurts the worst in the first few minutes of the run, then subsides slightly, but comes back with a vengeance one I stop running. It now hurts just to walk or stand on the leg too. My boyfriend watched me run some yesterday and confirmed that my gait was uneven/limping and that I was keeping the left knee slightly locked, so I definitely am not going to do any more running for the time being. I got my GP to refer me to an orthopedic center but I have to wait until monday to call them and make an appointment. I'm hoping they can diagnose me without an MRI because that *kitten* is expensive and I JUST got taken off of my parent's insurance plan 2 weeks ago and am now on my school's plan -_-
I'm just feeling really frustrated and down right now because I always seem to get injured. I've never once successfully made it through a training cycle injury-free; even when I ran for my college I got injured every season. I just can't explain it, I do everything right: stretch and foam roll every day, core twice a week, running-specific strength training twice a week, ice bath after long runs and ice any achy spots, I've slowed down the pace substantially over the last year and only run hard once or twice a week, I've been very conservative with increasing my mileage, rotate running shoes and retire them every 300-400 miles. Sometimes I just feel like I'm not meant to run.
Upcoming races:
8/07: Chicago 10K 51:59 - not my best by a long shot but I'll take it
8/26: Rock the Night 5K - skipped
9/10: Chicago Women's Half Marathon
9/25: Lifetime 5K
10/09: Chicago Marathon
10/30: Hot Chocolate 5K
11/27: Space Coast Half Marathon1 -
111.64% of goal
01-Aug: 5.11 miles
02-Aug: 5.38 miles
03-Aug: 5.57 miles - Daily Double
04-Aug: 8.41 miles - Daily Double
05-Aug: 5.69 miles
06-Aug: 5.08 miles
07-Aug: <Life Day>
08-Aug: 5.60 miles
09-Aug: 7.35 miles - Daily Double
10-Aug: 3.40 miles
11-Aug: 6.87 miles
12-Aug: 7.29 miles - Daily Double
13-Aug: 8.68 miles
14-Aug: <Life Day>
15-Aug: 8.80 miles
16-Aug: 8.16 miles - Daily Double
17-Aug: 5.52 miles
18-Aug: 7.08 miles - Daily Double
19-Aug: 5.02 miles
20-Aug: 4.59 miles
21-Aug: <Life Day>
22-Aug: 6.16 miles
23-Aug: 7.82 miles - Daily Double
24-Aug: 7.95 miles
25-Aug: 5.57 miles but 1.35 miles (walk) - Daily Double
26-Aug: 4.85 miles
27-Aug: 9.00 miles
28-Aug: <Life Day>
29-Aug:
30-Aug:
31-Aug:
Three (running) days left in the month. Monday is a long-run day (every other week I have Monday off from my day job, and I usually spend part of it at church catching up on that job... or trying to, at least), so we'll see how far I can stretch it.
Today was a pretty good run - I knew I was heavily-booked for the morning, so I had to get it started early. There were lots of folks around at 6:35 when I got started. Got to the end and had to circle around the parking lot a bit to get to an even stopping point (?!). When I stopped the watch, I asked myself - "Could you have done another 4.1 miles?" and the answer was - "Yes, but it'd be a LOT of walking!" That actually felt pretty good - to think I prob could've done it and it's still 5 months until the one(s) I'm aiming for. Finally getting some cooler temps helps, I know, but another part is the mental "yes, I can" that's part of me now.
Too, I got the tickets for the Lynyrd Skynyrd concert at the National Fair (10 rows from the stage!), and had a good rehearsal with my quartet for tomorrow's service AND some prep-work staging accomplished!
Upcoming Races:
05-Sep: Labor Day Road Race 10K
10-Sep: Glazin' a Trail Donut Run 5K, Centerville
17-Sep: Race for Education 5K, Warner Robins
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: FUMC 5K, Warner Robins
25-Mar: Cherry Blossom Road Race 10K, Macon
08-Apr: Running for Ronald 10K/15K, Macon2 -
lporter229 wrote: »1TheQueenB wrote: »QUESTION:
Tomorrow I will be completing my 10k training and I'm able to run 1 hour/ 5 miles non stop. How should I continue to train now? In November I plan to start training for my half marathon set for February. Should I do 1 hour runs 3-4 times a week? Or do a couple of short runs and a couple of hour long runs? I really want to keep my stamina up but will i burn out?.
I am not sure what your current weekly mileage is, but I would shoot for running 3 times per week @ 3-4 miles plus one "long" run. Start with your long run at your current long distance and work on adding 1/2 to 1 miles per week for 3 weeks and then cut back a mile or two for one week. This is assuming you are currently running close to this mileage. If not, work your way up to it by adding no more than 10% per week to your current mileage. If you can do this type of running for a few weeks before you start an official plan, you should be in really good shape for your half. However, there are tons of plans out there, many that assume you are starting from ground zero. Since you have planned ahead, I think anything you do between now and then will help. Also, keep in mind that as you run more, you will start to get faster so you can possibly increase your shorter runs as well without adding too much time on your feet to your overall training. Good luck!
In addition, as your long run gets longer you will also need to increase the miles you do for the rest of the week. Your long run should be no more than 35% of what you do the entire week. If you can make your long run be closer to 25% of your weekly mileage, even better. Keep all paces at a conversational level as you increase mileage.1 -
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
8/10 – 6.66 group run
8/11 – 4.18 lunch run
8/11 – 0.88+2.04+1.15 warmup, time trial, cool down - daily double
8/12 – rest day
8/13 – 7.45 warmup, Bergen 5K 19:07 PR, cool down
8/14 – 8.05 easy plus one stride
8/15 – 5.40 easy plus 4 strides
8/16 – 10.76 warmup + long intervals
8/17 – rest day
8/18 – 7.74 warmup + speed work
8/19 – rest day
8/20 – 22.01 partly paced run
8/21 – 3.78 easy
8/22 – rest day
8/23 – 10.79 warmup + speed work
8/24 – 6.42 group run
8/25 – 12.26 tempo intervals
8/26 – rest day
8/27 – 22.03 paced run
August total to date – 192.82
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 – The assignment was to pace 22 miles at a target pace of 8:30 per mile. Garmin says it was 63° F (17° F) when we started, and it only warmed to perhaps 75° F (24° C) in the three hours it took. Humidity was pretty high, but it didn't feel as bad as last week's run out of the same location.
Started out with 6 runners in the group, but 4 only needed 13 miles. I went on with another guy pointing at Rochester Marathon for the last 9 miles, misreading the routes and making adjustments and somehow ending at 22.03 miles on my Garmin right at the program's water stop base.
I probably ran as much elevation change as a week ago, but finished strong with a stride by agreement with my remaining running partner. As near as I can tell, the differences were that it wasn't quite as warm, there was more breeze, and I wasn't running the last 10 miles alone like I did last week.
Last long run before the Rochester Marathon. Next weekend, I'll take Saturday off and run the Oak Tree Half on Sunday, then it's all taper to Rochester. It's been a crazy training cycle starting just training to get healthy and kind of making it up as I go along; but the training seems to be coming together now, right when I need it to.
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) finished in 19:07 (5K PR)
September 4, 2016 Oak Tree Half Marathon (Geneseo, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)1 -
@kristinegift - your post reminded me of what @Mobycarp said earlier this year. Something like we runners are either hypochondriacs or we think we are invincible and can never get hurt. I'm the same way.
@ddmom0811 Oh it's so true! I tend toward the hypochondriac side... and then run through it anyway like I'm invincible
I'm just feeling really frustrated and down right now because I always seem to get injured. I've never once successfully made it through a training cycle injury-free; even when I ran for my college I got injured every season. I just can't explain it, I do everything right: stretch and foam roll every day, core twice a week, running-specific strength training twice a week, ice bath after long runs and ice any achy spots, I've slowed down the pace substantially over the last year and only run hard once or twice a week, I've been very conservative with increasing my mileage, rotate running shoes and retire them every 300-400 miles. Sometimes I just feel like I'm not meant to run.
@ariceroni I hope you don't have a stress fracture because that's a *kitten* to heal, but I hope you have a clear cut answer SOON! You seem to be doing so much right, and so it's frustrating to have to keep on battling injuries. I had chronic knee problems through high school and college and they didn't go away until I stopped running for five or six months three years ago (graduation + laziness got the better of me, it wasn't intentional). I hope you don't have to take an extended break
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8/27 long run, 8.7 miles
I kind of screwed up today and thought I had run 2 hours, but I think that included time I was paused in the middle to meet up with another group of runners. Actual time on my Garmin was 15 minutes less. I bummed that I didn't get the 2 hours I thought I had (how did I lose track of 15 minutes?) but it made me feel better that I wasn't as slow as I thought! The run felt good and I had some good company. I need to work on fueling and hydrating as well as shoulders getting really tight.
Unfortunately I had to say goodbye to my sweet dog today. I'm so devastated and everything feels empty without her here. We went through a lot together, just she and I, over the last 10 years. She was a fighter to the end - a big tough dog in a small package.
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Legs were feeling better, so did a mid distance bike ride followed by a 7 mile run on the treadmill to see how my legs felt after a ride. All seemed well including my previously sore wrist, so I think (aside from the usual stinging sensation as my skin recovers) my joints/movement are back to 100%. I'll hold off on swimming for one more day to avoid risking infection, but will plan to get in my 3rd 20 miler tomorrow for Chicago with some marathon pace work in the middle/end.
8/2 - 11 miles (w. 2 at MP)
8/3 - 4 miles (w. 2 miles near threshold HR)
8/5 - 12 miles
8/6 - 11 miles
8/7 - 20 miles
8/8 - 7 miles (w. 6 at MP)
8/9 - 11.5 miles
8/11 - 10 miles
8/12 - 20 miles (last 5 at MP)
8/13 - 2 miles
8/14 - 6 miles
8/15 - 10 miles
8/16 - 9 miles
8/17 - 3 miles
8/18 - 6.5 miles (w. 5x1K repeats at HM pace)
8/21 - 15 miles (w. final 5 miles @ 8 pace)
8/22 - 7 miles
8/23 - 8 miles
8/25 - 4 miles
8/26 - 7 miles
8/27 - 7 miles
Total: 191 miles, 6 sessions with MP/threshold HR/speedwork running
Goal: 200 miles, 8 faster sessions
Remaining; 9 miles, 2 faster sessions
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
Rock 'n Roll Las Vegas 10K - Nov 132 -
New form of running crazy. I'm going to have my highest mileage month ever this month, and I feel slightly guilty about taking 3 days off after the OCRACOKE on saturday...... LOL....I think I'll have to eat a pizza to make myself feel better.0
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@katharmonic I'm so sorry about your dog. It is so devastating to lose them. Mine is dealing with just a couple of minor health issues and I started freaking out. Bless you for being a dog lover!
I'm 100% certain she was just as lucky having you in her life as you were having her in yours!
I've had dogs my whole life and one of my all time best/most treasured ones was a little big buy named Butchie...........who was a Boston Terrier!0 -
https://m.facebook.com/story.php?story_fbid=10157353328520076&id=708115075
Here are the pics from my hike this aft.
Hope you all are doing great!!!1 -
1--- travel doc appointment
2---30 minutes pool swim/running!, 1 mile walk
3--- 0.5 mile walk
4---30 minutes pool swim/ water jogging
6---0.7 mile walk
7---0.7 mile walk
8---20 minute swim/weights
9---35 minute swim
11--- weights
12--- 40 minute swim, 1 mile walk
13---2.1 mile poké walk
14---0.9 mile walk
16---38 minute swim/ 1.6 mile walk
17---1 mile walk
18---2 mile walk/weights
19---50 minute swim
22---1.6 mile walk/weights
23---35 minute swim
24---1.3 mile walk
25---30 minute swim
26---30 minute swim, 0.8 mile walk
27---kayaking 90 minutes. Crazy day. I thought I'd never see Alex again. He missed our stop, misunderstood "left at the bridge" was the landing, for keep left and keep going to the 12 mile pick up. He went 8 miles past the rendezvous point. Way to make a mother worry. This close to launching the search and rescue team. Home. Fed. Safe. Happy. And fed again. *Whew*.
Btw he thought it was awesome, was found by the land owner and they shared a beer.
Not advisable races:
10/02/16 Spirit of Survival Lawton OK Quarter Marathon.
11/05/16 Jenks Half Jenks OK
12/11/16 BMW Dallas Marathon, Half
Run the year 2016 898.42/ 2016
Advisable races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half.3 -
@TattooedDolphinGirl78 Pretty pics! I could swear that was Arkansas!
@Elise4270 I agree - whew! One of those "Thank God you're alive! Now I'm gonna beat you!" parent moments
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lporter229 wrote: »1TheQueenB wrote: »QUESTION:
Tomorrow I will be completing my 10k training and I'm able to run 1 hour/ 5 miles non stop. How should I continue to train now? In November I plan to start training for my half marathon set for February. Should I do 1 hour runs 3-4 times a week? Or do a couple of short runs and a couple of hour long runs? I really want to keep my stamina up but will i burn out?.
I am not sure what your current weekly mileage is, but I would shoot for running 3 times per week @ 3-4 miles plus one "long" run. Start with your long run at your current long distance and work on adding 1/2 to 1 miles per week for 3 weeks and then cut back a mile or two for one week. This is assuming you are currently running close to this mileage. If not, work your way up to it by adding no more than 10% per week to your current mileage. If you can do this type of running for a few weeks before you start an official plan, you should be in really good shape for your half. However, there are tons of plans out there, many that assume you are starting from ground zero. Since you have planned ahead, I think anything you do between now and then will help. Also, keep in mind that as you run more, you will start to get faster so you can possibly increase your shorter runs as well without adding too much time on your feet to your overall training. Good luck!
Thanks!0 -
Evening plans were killed, so did another 3 on the treadmill. Still planning a long run for the AM.
8/2 - 11 miles (w. 2 at MP)
8/3 - 4 miles (w. 2 miles near threshold HR)
8/5 - 12 miles
8/6 - 11 miles
8/7 - 20 miles
8/8 - 7 miles (w. 6 at MP)
8/9 - 11.5 miles
8/11 - 10 miles
8/12 - 20 miles (last 5 at MP)
8/13 - 2 miles
8/14 - 6 miles
8/15 - 10 miles
8/16 - 9 miles
8/17 - 3 miles
8/18 - 6.5 miles (w. 5x1K repeats at HM pace)
8/21 - 15 miles (w. final 5 miles @ 8 pace)
8/22 - 7 miles
8/23 - 8 miles
8/25 - 4 miles
8/26 - 7 miles
8/27 - 10 miles
Total: 194 miles, 6 sessions with MP/threshold HR/speedwork running
Goal: 200 miles, 8 faster sessions
Remaining; 6 miles, 2 faster sessions
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
Rock 'n Roll Las Vegas 10K - Nov 132 -
August goal.....run
8/1 3.12....and I struggled through that!
8/2 snorkel 4 hours
8/3 life
8/4 more life
8/5 3.15
8/6 4.00
8/7 lazy (can't blame life) (however, I DID mow the 2 acres and muck out the chicken coop, so I wasn't a complete slug....)
8/8 5.83
8/9 snorkel 3 hours
8/10 3.2
8/11 snorkel 2 hours
8/12 3.30
8/13 3.57
8/14 rest
8/15 4.10
8/16 couldn't
8/17 5.87
8/18 3.20
8/19 rest
8/20 7.50...mucked the chicken coop....racked the new batch of mango wine......baked bread......
8/21 4.24 on the treadmill, watching Eliud! (um....I did NOT maintain a 5 min/mile pace.....)
8/22 snorkel 4 hours
8/23 3.26 fist postop run with Akamai the wonderdog and his recently reconstructed knee: slow, but he did ok!
8/24 3.21
8/25 rest
8/26 3.59
8/27 3.25
Total 64.45
@katharmonic I'm so sorry about your dog.....they become such a part of the family, and it is so painful to lose them.
@ohhim glad to year you're recovering nicely
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 20
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
1 -
@katharmonic - I am so sorry about your pup! I don't know what I would do if I lost mine they just become so much a part of your life. From the picture I am sure she loved you so at least as much as you loved her!
@greenolivetree and @Elise4270 - love the "thank God your alive, Now I'm going to beat you!' comment!
I had a good run in the cool morning and I have to say it felt wonderful. It is supposed to start getting hot again tomorrow - YUCK! I did have an issue with my heel. I have had a problem the last couple of weeks where it felt like it was bruised off and on. The last mile of my run I could barely walk but running was just fine. I am pretty sure my daughter had the correct diagnosis of plantar fasciitis - I tore the other one a few years back and this feels very different though. If it isn't better on Monday I will make an appointment with my sports chiropractor. I need it to be fixed before my HM in September.
Date.........Miles........Total
08/01.......0.00.........0.00 - + Agility
08/02.......5.24.........5.24 - + Strength training
08/03.......0.00.........5.24
08/04.......5.01.......10.25 - + Strength training and Rally
08/05.......4.25.......14.50
08/06.......7.09.......21.59
08/07.......0.00.......21.59
08/08.......4.21.......25.80 - + Agility
08/09.......7.40.......33.20 - + Strength training + treadmill run of 3.2 miles
08/10.......0.00.......33.20
08/11.......5.12.......38.32 - + Strength training and Rally
08/12.......4.25.......42.57
08/13.......9.39.......51.96
08/14.......2.00.......53.96 - Dog Beach run
08/15.......5.74.......59.70 - + Agility
08/16.......0.00.......59.70 - + Strength training
08/17.......5.40.......65.10
08/18.......5.48.......70.58 - + Strength training and Rally
08/19.......0.00.......70.58
08/20.......6.14.......76.72
08/21.......6.53.......83.25 - Tiki Beach 10K
08/22.......0.00.......83.25
08/23.......5.07.......88.32 - + Strength training
08/24.......7.23.......95.55
08/25.......5.30.....100.85 - + Strength training and Rally
08/26......0.00......100.85
08/27....10.43......111.28
Upcoming Races - Let me know if you will be running too!
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!)
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon1 -
Bravo @dkabambe ! Awesome running for a newbie!Amandajs232 wrote: »Did my first park run today - 2m to park , 5k run then run back home. A 5k pb with official time - 30:12
. Really pleased with this and really enjoyed the park run atmosphere. Will do it again - probably next week!
Yay, happy for you, @Amandajs232 ! Love seeing people discover parkrun!
@greenolivetree Thanks for the sympathy. xoo Love your new shoes! How did you manage to keep from wearing them for so long?!
@ddmom0811 Thank you. The person was airlifted to Melbourne and they said he had a small brain bleed but no aneurysm, and may not need the operation. He'll be in hospital there for two weeks. I think this is good news compared to what was feared.
@ariceroni Much sympathy. Hoping for healing. You too, @shanaber
@katharmonic
So sorry you had to lose your dear doggie. Such a beautiful photo of you two.
1 -
2 August – 10.1 km
4 August – Body Balance then 13 km
6 August – 8.1 km including parkrun
7 August – 21.3 km
9 August – 10.3 km
11 August – 10.1 km
13 August – 8.3 km including parkrun
14 August – 15 km
16 August – 12 km
17 August – 10 km
18 August – 10 km
20 August – 10.7 km including parkrun
21 August – 12 km
22 August – 10.4 km
24 August – 10.4 km
26 August – 10 km PB 58:02
27 August – 10 km PB 56:59
28 August – 15 km
Goal: 160 km | 100 miles – ACHIEVED!
BONUS GOAL: 200 km – ACHIEVED!
Total: 206.7 km | 128.4 miles
Today I did 15 km in 1:31:17.
I achieved the Strava August Distance Challenge of 200 km for the month. First time for that, yay!
I also made it over my Strava goal of 1,000 km for the year.
Rest day tomorrow!3 -
August progress:
1st. 4
3rd. 4
3rd. 5
5th. 4
6th. 5 (Parkrun)
7th. 11 (treadmill)
9th. 12 (longest consecutive run ever! PB)
10th. 4
10th. 3
14th. 12
15th. 4
17th. 5 (Ellesmere Port RC Race)
19th. 4
20th. 8 ( run to Park and Parkrun)
21st. 4
27th. 2
Total 91/120 km
Not the best two weeks of running I have ever had. Live has gone in the way especially this last week only managed on really run and a half hearted attempt on the treadmill. I didn't even run the Parkrun as they were short on volunteers so I did I bit!
So on to another week. Hopefully get a couple more km in this week before the month's end and not to drastically far away from months total.
Happy running
Up going races:
17th Ellesmere Port RC 5km Done!
1 -
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) - Pacers run!
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)
........: 4.2 miles (pm)
8/11: 5.3 miles (am)
........: 6.4 miles (pm) - Pacers run!
8/12: Rest day
8/13: 10 miles
8/14: 10 miles out of 16 planned
8/15: Rest day
8/16: Rest day
8/17: 4.6 miles of 9 planned
8/18: 6.4 miles - Pacers run!
8/19: Rest day
8/20: 10 miles
8/21: 3.3 miles out of 12-15 planned
8/22: Rest day
8/23: Rest day
8/24: 7.5 miles
8/25: 6 miles (am)
........: 5.6 mile Pacers group run
8/26: Rest day
8/27: 4.2 miles
8/28: 8.5 miles
Fun, slow, easy group run today! No calf tightness til about 5-5.5 miles in and it wasn't even that tight, so that's improving! Keeping to my taper schedule so I hope that in two weeks I'll be able to kick *kitten* at my HM.
Upcoming Races:
9/11: Lehigh Valley Via Half-Marathon (Several Towns, PA)
10/16: Halloween Half (Morristown, NJ)
11/20: Philadelphia Marathon (Philadelphia, PA)
3 -
@katharmonic - So sorry to hear about your sweet dog. The photo of you two is priceless. You can see the love!0
-
Aug 1-Rest Day
Aug 2- 3.5 miles AM, 7.4 miles PM cruise intervals, 0.7 mile run with puppy
Aug 3-5.9 miles
Aug 4- 6 miles easy
Aug 5- 5.5 miles speed intervals on the treadmill
Aug 6- 10 miles easy with the group
Aug 7- 10 miles with speed play
Aug 8- rest day- Of course it's the nicest day we have had in weeks!
Aug 9- 5.8 AM miles
Aug 10- 6.1 AM miles with 4 @tempo+ 4.3 PM miles
Aug 11-4.3 miles easy
Aug 12-5.6 miles of treadmill sped intervals
Aug 13- 13 miles
Aug 14- Rest/ travel day
Aug 15- 5 miles beach run
Aug 16- 9.3 miles
Aug 17-4.5 miles + 1.1 w/ pup
Aug 18-6.6 miles
Aug 19- 1.5 miles with doggie on beach (rest day, but too much fun to run with her!)
Aug 20-12 miles
Aug 21-5.7 miles
Aug 22-5.3 miles
Aug 23- 5.6 miles
Aug 24-6.7 miles w/ 4.5 @ tempo pace
Aug 25- rest day
Aug 26- 6.4 miles speedwork on treadmill
Aug 27- 6.4 mils +0.9 miles with Stella
Aug 28- 14 miles with speed play
You know how you have those runs when you have been feeling like you're not making any progress and then all of a sudden you have this great run where you totally surprise yourself? Today was that run. It was a scheduled 14 mile run with speed play which requires you to run the first quarter mile of each mile in zone 3 and the rest in zones 1/2. My zone 3 paces were coming in at 7:10-7:20 minute miles and my HR was dropping back down into zone 1-2 quite quickly. For the first 11 miles, my HR was staying under 140 on the easy paces and I was averaging well under 9 minutes per mile. Felt fantastic the whole time. Overall run was 14 miles @ 8:33 average pace with avg HR at 140 bpm. This was big progress for me and I am feeling great. On the downside, my nagging hamstring is really nagging a lot now. Gonna do some foam rolling and icing.5 -
Race day. Had a 10 k through forest. Didn't know what to expect. I don't think I'll do a race report now cause I'm so tired and I just got home. Interesting race since it was almost entirely on dirt and soft land and a little bit longer than advertised. I had to slow down but it was a great race nevertheless. I got 7th in AG and 12th overall. I also need to catch up with the posts but after I take a nap
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
August 11- 6.0 km - Tempo/4:45
August 12- 8.0 km - Easy/5:55
August 13- 9.4 km - Easy/6:30
August 14- 12.8km - Long run/6:00
August 15- Rest
August 16- 11.0km - Time trial/3:59
August 17- 8.0 km - Easy/5:50
August 18- 8.0 km - Easy/5:50
August 19- 11.8km - Tempo/4:20
August 20- 7.0 km - V.Easy/6:30
August 21- 19.0km - Long Run/6:20
August 22- rest
August 23- 8.0 km - Easy/6:10
August 24- 12.2km - Speedwork/3:55
August 25- 12.4km - Tempo&Reps/4:20
August 26- 7.8 km - Easy/6:05
August 27- 5.8 km - Easy/6:36
August 28- 14.5km - Race/4:40
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) 48:28
18/09: Baneasa Trail Run (10k)
25/09: Black Sea 10k
09/10: Bucharest International Marathon (Half Debut)3 -
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 Aug 11 4.3 41.4 Aug 13 6.3 47.7 Aug 16 5.5 53.2 Aug 18 5.8 59.0 Aug 20 5.6 64.6 Aug 22 5.6 70.2 Aug 23 4.3 74.5 Aug 25 5.8 80.3 Aug 27 8.2 88.5 Aug 28 5.5 94.0
2
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