July 2017 Running Challenge
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7/1 = gym day: 1 hour strength training
7/2 = 13 miles with running group (run/walk)
7/3 = 7.5 miles & 30 minutes strength training
7/4 = Vinyasa yoga class & 4 miles hiking with hubby and pups
7/5 = 7.5 miles (6 - 5 minutes speed intervals)
7/6 = 5.5 miles
7/7 = 3 miles (track workout: 2 laps warm up, x8 300m sprints, x8 100m recovery walk, 2 laps cool down) & gym Kettlebell workout
7/8 = 5.5 miles
7/9 = 13 miles
7/10 = 7 miles & 45 minutes strength training
I woke up at the ungodly hour of 4:30am to get my 5am run in this morning. Waking up that early sucks but the run is so much more pleasant without the stupid sun. I can't wait for summer to be over....
My knee was a little tweaky today -- no running tomorrow. Yoga day instead.
(July miles to date) 64/170 (July goal miles)
Upcoming 2017 Races:
8/12 = Verns No Frills 100 Anniversary 5K Race
10/28 = Hill Country Halloween Half Marathon
11/23 = Georgetown Turkey Trot
12/10 = BCS Half Marathon4 -
July 2: C25K W7D3 - 2.0 miles running (25 min), 4.2 miles total
July 4: C25K W8D1 - 2.4 miles running (30 min), 4.2 miles total
July 6: C25K W8D2 - 2.3 miles running (28 minutes), 4.2 miles total
July 8: C25K W8D3 - 2.4 miles running (30 min), 4.2 miles total
July 10: 2.4 miles running (31 min), 4.2 miles total
Totals: 15.5/25 and 21.0/25
I keep thinking I ought to put a two day break in somewhere, but then every second morning is like today. Woke up four minutes before the alarm. Closed my eyes, but didn't turn the alarm off. Woke up with the alarm. Turned it off, but didn't close my eyes. Gave up after another five minutes and got out of bed. Felt good until I put on my shoes; it's pretty obviously time to get new shoes. Did my run without the C25K app, because I know about how far I ought to get in 30 minutes. I was slow today, apparently. Felt good everywhere once I got going, not too hot, not too sunny, just slow.6 -
@angmarie28 I am IN AWE!!!!! Furthest run was 9 miles and then you did a marathon! What?!?!?
@RespectTheKitty Hooray for your first half marathon!!!!
I know I'm late to the party, but I, too, sweat like a mofo! I lose lbs of water weight after long runs when it's hot, and feel like I'm drinking gallons of water the rest of the day, even though I hydrate while I run. I'm sticking with the theory posted here that it's a sign of extreme fitness5 -
Mini Race Report:
5ks. Ugh. I kinda hate them. People always say to me, "but they're so short!" But for me, I'd much rather have the enduring grind over a long period of time in a long race, vs the persistent, more intense "I want to *kitten* die!" feeling over a short period of time. Every time I run a 5k, the entire time I'm running it, I'm asking myself what the f I'm doing, and why I'm doing it. The problem is, once it's all done, and a little time has passed, I start thinking, but they really are so short! And I bet I could do it faster next time! #runnerproblems
So Saturday morning was the 30th annual Women's Distance Festival 5k. It takes place locally, at a park that I frequently run at, so I definitely know the course. It's basically a mostly flat, big circle around a big lake. The race started at 8am, and the temp wasn't supposed to be too terrible, all things considered. It was right around 72°F. The real problem was the humidity. It was rocking a solid 96% The general consensus after the race was that it was an epic suckfest to run in, and made breathing a challenge. So yeah, I already don't like 5ks, and now the conditions were crud, lol. Oh well!
I still went out there and gave it all I had. And yes, the entire time I was running it I was miserable, and just wanted to stop, lol. But I didn't. You'll see in my splits that, especially with the weather conditions, it seems I started out too fast, because I ended up with positive splits. But, I kept my effort way up there, kept an eye on my heart rate to try to manage myself, and ended up taking 1:30 off my most recent 5k time, from April, finishing with 24:03. This was not a lifetime PR for me (that was 22:50, back in 2012 I think, the 1st time I got into running, and before my injury/laziness extended multi-year hiatus), but it was a PR for me since my return to running. And I'm pretty certain that if the weather conditions were friendlier my time would have been even better. Severe humidity definitely has an impact on running performance/speed.
So, I'm feeling pretty good about some of the estimates @MobyCarp had worked out for me, based on my 200m and 400m interval running from the previous week. He had estimated that I should at least be able to get below 23, and I'm thinking, with colder, less humid conditions, I'm probably pretty close to that. The scary thing is, when I plug my new 5k time into the Daniel's VDOT pace calculator it says I should be able to do a marathon in 3:49! Now, I'm not actually going to be aiming for anything close to that, since I've NEVER run a marathon before, but it just makes managing my expectations that much harder!
And yeah, I really hate 5ks.....but I'm already thinking of which one I'm going to find in the fall, so I can test myself in colder weather
I have yet to do an actual max HR test (cause, ughhh, I don't wanna!) but 195 is I think the highest I have ever seen, to date
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Date Miles today - Miles for July
7/1 13.1 miles - 13.1
7/2 REST DAY
7/3 10 miles - 23.1
7/4 10 miles - 33.1
7/5 5 miles - 38.1
7/6 REST DAY
7/7 REST DAY
7/8 14 miles - 52.1
7/9 REST DAY
7/10 10.5 miles - 62.6
Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
Kentucky Derby Festival Marathon - 4/29 << 4:09:59
Upcoming races:
None so far
Madkin Mtn Repeats 3x - 1825 ft. elev gain
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PastorVincent wrote: »skippygirlsmom wrote: »Sweaty girls - yeah us!
But take comfort, sweaty runner. Although your running group may mock the fact that you look like a drowned rat after every run, no matter the length, or that you sweat more than the guys in the group, or that your shoes never stop making that noise, you know how tough you are. In fact, you might be sweating more as a result of increased fitness. The American College of Sports Medicine says “A fit person will start sweating earlier and easier. It may sound strange at first but as someone becomes fit, the body becomes more efficient at regulating the body’s temperature. When you start sweating earlier the body cools down faster, which releases extra body heat and allows you to work out harder for longer.”
http://womensrunning.competitor.com/2016/05/t-rex-runner/sweaty-women-runners_59538#X4VgFDIe9LljDqSk.97
oooh, so that is the reason I sweat buckets, cause I am in such phenomenal shape! Funny does not feel like that at mile 17
Um.. I think the fact you are even at mile 17 means you are!6 -
July 3 - 2.7 miles
July 6 - 1.4 miles
July 8 - 3.1 miles (Priority Health 5k)
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@angmarie28, congratulations on your finish. That is awesome!
Curiously, how far is the longest run recommended before running a marathon? What about a half marathon?
@RespectTheKitty, woohoo on the 13.1; hopefully your hip will be feeling better soon.
@HonuNui, congratulations on 41 years. Wow.
@KatieJane83, congratulation on an excellent 5k time, even if you hated it!
As for me, yesterday I did 3.14 miles in 30:25 minutes. My goal is to get under 30 minutes - my previous 5k was 31:28 so one minute less this time around. Yay!
July total: 18.2 / 609 -
PastorVincent wrote: »girlinahat wrote: »40 oz PER HOUR? That's a lot of fluid. Why drink so much? Are you drinking to thirst?
Yes, 40oz. I loose A LOT of water. 20 min run in say 80% humidity at say 75 degrees I will be so soaked that most people think I was caught in a thunderstorm (yes I have had strangers asked me that on SUNNY days- they figure that is the only way I could be that wet). I literally (not figuratively) could not get any wetter even if I fell in a pool. This is why so-called "sweat proof" headphones keep breaking on me after only a couple few weeks. They are getting too wet. (My current set is rated for underwater use. Hope they last!)
That is with wearing all the UA Heat Gear tech clothes that wick and etc. Drinking that much in the summer is still a net loss for me, and even drinking that much I sometimes have dehydration symptoms (but its hard to carry more water bottles LOL). I am not overhydrating. Everyone's bodies are different and have different levels of need. You may need 10oz per hour, and someone else may need 30. That is normal and okay. Each person needs to listen to their own bodies and adjust to match.
In the winter I can run in much colder temps and not need anywhere near as much water.
This is me as well. I sweat so much.1 -
@RespectTheKitty - Congrats on your first Half. That is awesome!
@KatieJane83 - Great job on the 5k. - And not to cast shade - but I think those race predictors really tend to overestimate marathon paces - at least for first timers. My Half time also put me at well under 4 hours and while I did negative split and perhaps could have gone a little faster - I finished in just under 4:15.
@HonuNui - Happy Anniversary!
@shrcpr - Yes, looking at all the amazing people on here who churn out impressive mile totals every month - it is easy to forget that anyone who runs 17 miles is in pretty darn good shape!
Coming off a working weekend so no runs for about a week. Heading out to Wyoming for a couple of weeks so I don't know how many I will work in out there with the hiking we have planned. July is going to be a real low mileage month for me.
July 1 - 8 miles
July 2 - 8.1 miles
July 4- 10.2 miles
July 10 - 10.1 miles 73F and 88% humidity at the start - 81F at the end. UGH!!!!
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@angmarie28 - well, wow! You are a very determined person. I hope you recover well from that tough experience.
@RespectTheKitty good work on your 13.1 accomplishment. Take care of that hip.
@HonuNui happy anniversary and congrats on 41 years.
@KatieJane83 great job on your 5k epic suckfest.
Date :::: Miles :::: Cumulative
07/01/17 :::: 8.1 :::: 8.1
07/02/17 :::: 2.7 :::: 10.8
07/03/17 :::: 3.4 :::: 14.2
07/04/17 :::: 3.6 :::: 17.8
07/05/17 :::: 5.5 :::: 23.3
07/06/17 :::: 2.6 :::: 25.9
07/07/17 :::: 0.0 :::: 25.9
07/08/17 :::: 3.0 :::: 28.9
07/09/17 :::: 8.5 :::: 37.4
07/10/17 :::: 3.3 :::: 40.7
Goal = 110 miles
Nice morning run today. Cant complain about 70 degree weather and a nice little breeze on the mostly shaded trail. I wasn't up for the run up my nemesis hill though. When I was done, I immediately took the dog out for her constitutional, too, so put in a couple more miles walking.
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wishiwasarunner wrote: »@KatieJane83 - Great job on the 5k. - And not to cast shade - but I think those race predictors really tend to overestimate marathon paces - at least for first timers. My Half time also put me at well under 4 hours and while I did negative split and perhaps could have gone a little faster - I finished in just under 4:15.
Oh yeah, I wholeheartedly agree. I think it might be more accurate for someone who has been running a decently high volume of running for a solid amount of time, and who has also already done a marathon before. My head 100% knows that it's not something to actually aim for. It's just kinda fun/crazy seeing that number there, lol2 -
@KatieJane83 I saw this really interesting calculation for a marathon based on 800m runs. I believe its called the Vasso800. http://www.active.com/running/articles/how-to-use-yasso-800s-in-your-marathon-training
If you can run 10 800 at a consistent pace that becomes your expected marathon with the simple conversion of minutes to hours and second to minutes. (I'd rather run a 5k and I'd expect you would to.) It wouldn't surprise me if you ran under 4 hours for your marathon but the trick is will you plan for it? If you try for a pace that's too ambitious in the beginning you'll either finish poorly or not finish. I wrestle with the thought myself as we are both venturing into the unknown. I may adjust later but my target is the 4 under 4 hours and I will pace myself based on that for now.2 -
@juliet3455 awesome job on the race and nice bling
@pastorvincent see you are in awesome shape! I have a guy in my neighborhood that you would swear jumps in a pool or lake before he runs, the water is literally pouring off his shorts. It's just the way he sweats.
@respectthekitty awesome HM!! "let them bounce" best comment!!!
@honunui 41 years, fantastic here's to many more and congrats!2 -
7/1 8 miles - forced early stop
7/2 Forced rest day
7/3 7 easy miles in high humidity
7/4 10 easy miles in high humidity
7/5 7 miles in high humidity
7/6 Thunderstorms forced rest day
7/7 6 miles zone 2/3
7/8 17 miles in zone 2 (moderate)
7/9 Travel day no run
7/10 7 miles zone 2
Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28
Next Races (more as I find them):
07/28/17 - Liberty Mile - 1 mile race just to see what a short run really is
08/2017 - Cranberry Cup 5k. (hopefully - plan for a PR attempt)
10/14/17 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
So traveling, so just doing easy runs as I can till I get home. This area is pretty flat so that is pretty odd for me. I will likely not make the leader board this week on Strava for climbing. I did see some lunch walking around:
And I found a trail that was mostly soft sand, so killed my pace for a while:
But was a nice break from the roads and dodging pedestrians. Overall was pretty okay run in typical warm and humid conditions.
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cburke8909 wrote: »@KatieJane83 I saw this really interesting calculation for a marathon based on 800m runs. I believe its called the Vasso800. http://www.active.com/running/articles/how-to-use-yasso-800s-in-your-marathon-training
If you can run 10 800 at a consistent pace that becomes your expected marathon with the simple conversion of minutes to hours and second to minutes. (I'd rather run a 5k and I'd expect you would to.) It wouldn't surprise me if you ran under 4 hours for your marathon but the trick is will you plan for it? If you try for a pace that's too ambitious in the beginning you'll either finish poorly or not finish. I wrestle with the thought myself as we are both venturing into the unknown. I may adjust later but my target is the 4 under 4 hours and I will pace myself based on that for now.
Sadly, every training cycle I've done the Yasso 800's they have predicted a faster marathon finish than I ended up with. There's more to running a marathon than just being in good cardio condition, and I'm still figuring out how to manage all the other stuff.5 -
BruinsGal_91 wrote: »@kimlight2 Happy Birthday! I get what you mean about moving up in an age group. The last 5K I ran I was 4th in my AG. But I was faster than the woman who won the next age group. For just a few minutes I was wishing that I was already 50 instead of 49.
Heck yeah! Since moving into the 50-59 age group I've been placed three times. Never happened when I was in the 40-49 group.
As a person who never places, this gives me something to look forward to! Maybe 20 years from now I will have mastered running and be kicking some butt in the 50's group!6 -
I've never joined this challenge before and I'm pretty inconsistent with running... So my goal is to run at least twice a week! I don't care the distance, just as long as I get out there and start running again!!
This sounds like a great first goal for you. Last month was my first month in the challenge and it helped so much just to be part of joint effort and following along with the conversations here. Good luck!2 -
@MobyCarp my guess is that all these estimators think they're doing you a favor by estimating a low marathon time. But it seems obvious to me from all I have read that most marathon failures (especially by first timers.) comes from running to fast at the start. (I understand there are plenty of other causes.) It seems like the only problem with running too slow at the beginning is, you'll get to the end and think you could have run faster. So you train for next and set a more aggressive pace. You are evidence that you can run many marathons and still be trying to figure out what will work best. The no marathon people of the world would probably suggest that the problem starts with wanting to run a marathon in the first place.4
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Just going to add. I stepped on the scale today and I have finally begun to loose weight again. Scale read 164lbs. It had been a consistent 165 since May 25th.8
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