August (2016) Running Challenge
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Put my chest strap on but forgot to snap my transmitter on, ughhh. So, wasn't able to monitor my HR on this run. Otherwise, I was super pleased! It was hot out, upper 80s, without much of a breeze, but I was able to push my pace on my 5k nicely. Can't wait to see it in the fall.
South Nyack 10 Miler – 9/11
Adirondacks Distance Festival ½ Marathon – 9/25
Sleepy Hollow 10k – 10/22
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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
8/11 - 6 miles in and out of the misty rain - so nice!
8/12 - 3 miles
8/13 - rest day
8/14 - 10 miles
8/15 - rest day Skip had an early dentist appt
8/16 - 6 miles
8/17 - 6 miles
8/18 - 5 miles
8/19 - rest
8/20 - 10 miles
8/21 - 3 miles - recovery run
8/22 - rest day
8/23 - 7 miles - beautiful temp this morning - yeah!
8/24 - 5 miles
107 out of 110 miles
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0
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Three slow and easy miles today. My right calf was pretty tight the whole run (it has been for the last couple weeks). It did start to feel like it was loosening up around the 2.5 mile mark, but that's not much help when you're only doing 3! It was warm out today--upper 80s and sunny. The breeze was nice, but was to my back on the second half of the run, so I only got to enjoy it when I didn't really need it.
I'm proud of myself, though. I realized today that I've made a lot of progress over the past month. I actually managed to run the entire way (albeit slowly--11:56/mile), despite the high heat, humidity, and intense sun. I keep getting down on myself, thinking about how little I can do now. But it's kind of like that "don't compare your chapter one..." saying. I need to remember not to compare my chapter 3 to my chapter 10. Because I put my book down for a few months and need to go back and reread most of it, rather than just picking up where I left off...
I took a few minutes to foam roll my lower legs after I got back to the gym, so hopefully that will help with the calf tightness. Definitely need to get more consistent with the foam roller...
31 of 40 mile goal completed.6 -
02/08 4 miles
03/08 4 miles
17/08 4 miles
18/08 4.75 miles my son came with me on this bike and got me to go a little further. Yah!
22/08 4.8 miles. Either my fitness is slowly coming back or the cooler evening are helping!
24/08 4 miles
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8/23 - 3 Miles
8/24 - 4 Miles
49.5 miles done with goal of 702 -
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
Total: 111.75/125
Today's run was a SLOG. ran 4.01 miles in 38:29, but man was it hard on me. Between waking up at 0239 yesterday, and having a cold/allergies, and the 100% humidity, it was not a fun run. Got my miles in, and felt a lot better 15 minutes later. But isn't that the way it is? The run sucks, but the feeling after is great?
Anyway, it's good to be running after a 3 day lay off. Looking forward to tomorrow's run, and thinking about shortening Saturday's long run, but adding a whole lot of elevation by doing 2-3 circuits of the 3 mile trail at the ski resort near by.2 -
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
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 -
@5512bf ha ha i have to agree. I'm coming back from an injury and I know if I set my goal at 120 or higher I will strive for 130 or higher. This way I won't push myself when I feel tired or that something isn't right. I was doing between 130 and 140 a month, maybe a little more, before I was hurt. At one point I was back to like 25 a month so slow and steady she goes.4 -
Wow sounds like lots of people having great runs with just a few toughies.
@Virkati I am also striving for a 10 minute mile over more than 1 mile, I have lost lots of weight but it still eludes me. Hopefully soon it will come for us both. I believe in the science that it must happen.
@mbaker566 it is tough to get motivated but just do it. Bin the excuses you are giving yourself and get out there -5mins or 5miles doesn't matter; you want to do it so do it. Go mbaker566 - I know you can get back to it.3 -
8/24: 2.3 miles, slow and easy
I'm having some pain/twinges in my right leg. Kind of all up and down the leg, but maybe it is the IT band. I took it very easy tonight and did lots of stretching before and after, plus rolling and some ice. I'm sort of blaming my most recently purchased shoes. I was having some trouble with them and switched back to a previous pair for my weekend 5k and long run. When I switched back to the new ones on Monday I had pain again. Hmm. Tomorrow I'll take a rest day and keep up with the icing/rolling/stretches and hopefully all will be well.
My fall semester of teaching is officially starting next week so I will have to work at getting my running into my schedule. I'm sad to see the end of summer flexibility. New students show up tomorrow and I'm not ready!
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On a side note, is there a way in Strava to have it bring in the lap times from Garmin, or does it just do mile splits. Also Garmin has the 1st part of the morning run at 6.67 Miles, where Strava has it at 6.9. Also is there a way to edit the mileage in Strava for when I run on a treadmill. I'm always .1 mile short each mile from the treadmill to the watch. I like the social aspect of Strava but not sure how well I like the rest of it. I doubt I'll ever stop using Garmin Connect to use Strava exclusively.
@5512bf
I have Strava set to feed from Garmin Connect automatically, and it pulls in the laps. When I look at the run in Strava, mile splits is what shows initially, but if I click the "Laps" line on the left of the screen it switches to laps. Still lists them in tenths of a mile, so it's not as nice as Garmin Connect for looking at shorter intervals; but the laps are there
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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---Travel doc appointment, 1.3 mile walk
Upcoming Doable races that my Doc's assistant (some kinda fancy smancy male nurse *hangs head* yes, he's run a half) told me "would not be advisable, doable sure, but not advisable".
So, I may or may not make these runs. I'm holding out on word from the surgeon, closer to race day.
10/02/16 Spirit of Survival Lawton OK 5k instead of QM.
11/05/16 Jenks Half Jenks OK
12/11/16 BMW Dallas Marathon, Half
Run the year 2016 898.42/ 2016
Planned spring races that I'm gonna kick some *kitten*:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half.0 -
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
August total to date – 158.53
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 – Group run at the other running store this evening. This group normally starts a little slow and gradually accelerates, but the people who push the pace weren't there tonight and the leader had just done a 100 mile race a couple weeks ago. That, and 88° F (31° C) temperature with a bit of humidity kept the pace to an 8:44 average, with the slowest part on the hardest trail he's ever taken me to. (To be fair, even this one wasn't terribly technical; but it was necessary to pay attention to run it.)
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)2 -
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 first postop run with Akamai the wonderdog and his recently reconstructed knee: slow, but he did ok!
8/24 3.21
Total 57.61
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:
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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
Total: 51.7 miles
Overview:
Another 2 miles on the treadmill this afternoon. Knee is feeling pretty much back to normal now, though the shin is still bothering me a bit. The plan is to take tomorrow off from running, and then run the 5K on Friday really really easy. Hopefully if things are still good after that, I'll try a 6 mile "long" run on Sunday and work my way back up to 15 miles in a few weeks. If I plan everything out right and manage to avoid reinjury, I think I should still be able to squeeze in an 18-20 miler before Chicago! Some pretty big "if"s right now though... Either way, I'm just happy to be running a tiny bit again!
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
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 Marathon5 -
@kristinegift Bravo on your thesis! Yay on your calf! So very, very happy for you.2
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There's the "official" August goal of 80. My stretch goal is 100. Fingers crossed and laces tied.
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
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I've just sprained my ankle and I'm so Grrrr! I slipped on wet grass. I'd my old runners on and was going down a slope. I cud hear the crack as I went down. One leg went forward and the other was left behind. Thankfully it's not broke. The first thing my husband said was "No! You'll not be able to run now". It's funny cos that's what went through my head too as soon as I hit the ground. I hardly qualify as a runner but he knows how much it means to me so that felt good at least!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) - 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)
........: group run pm
First, thanks everyone for the congrats'ing on my thesis! It feels so good to have it out of my hands!
Attempted a pace-based run (@ marathon goal pace) this morning, but it was in a group and it was awful. We started just after 5:30 so it was SUPER DARK since sunrise isn't until 6-6:10 now. And our group leader apparently didn't take this into consideration when he decided that miles 1.5-2.5 would be....... in the woods, on a gravel path, in the misty, foggy, DARK. I am overly cautious when running in the dark and so I was very quickly left behind to fend for myself trying not to roll an ankle or trip or slip in some surprise mud. And did anyone wait for me at the end of the dark, wooded trail? Nope. By the time I got there everyone had gone on, which made it hard to get back up to a 7:50-8:00 pace after running an 8:30-8:40 through the woods. I didn't totally give it up, but I ended up with an 8:20 overall pace which wasn't what I wanted to do today.
I've run with this group before, and I got left in the dust last time because I was doing 7:50s (which was the plan!) and they ended up doing 7:30s. So okay, it's one thing to let someone fall back if they aren't making the pace, but IN THE DARK, IN THE WOODS?! Come on. It wasn't like I couldn't keep up, I couldn't see! And the farther the ONE GUY with a light got from me, the worse it was. And nobody seemed to notice, and if they did, they definitely didn't care. So I stewed about it all the way home, and thought up many snarky remarks in my head. And made a mental note to dig out my running-in-the-dark gear after I move next week.
Hope everyone else's Thursday runs were better that mine!
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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