July 2017 Running Challenge
Replies
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@Elise4270 - I guess I will be the counter voice here. I suggest you show him the pack and tell him how excited you were to find a deal on it and all that. And offer that he should get one too since you got the great deal (the discount). I advise against any deception. Just my thoughts on it.
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PastorVincent wrote: »Thunderstorms are 80 and 90% chance all day today. I do not mind a little rain on a run... but I am no @MobyCarp able to out run lightning! Was hoping for a long run today... *sigh*
it's not bad running in lightening, thundersnow is nasty though2 -
@PastorVincent wouldn't the good Lord take care not to strike down his voice amongst us.(I know you probably have to tell people all the time God does not work that way.)
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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
07/11/17 :::: 5.2 :::: 45.9
07/12/17 :::: 3.3 :::: 49.2
07/13/17 :::: 3.0 :::: 52.2
07/14/17 :::: 0.0 :::: 52.2
07/15/17 :::: 9.4 :::: 61.6
07/16/17 :::: 3.6 :::: 65.2
07/17/17 :::: 0.0 :::: 65.2
07/18/17 :::: 3.1 :::: 68.3
07/19/17 :::: 5.5 :::: 73.8
07/20/17 :::: 0.0 :::: 73.8
07/21/17 :::: 3.6 :::: 77.4
07/22/17 :::: 5.2 :::: 82.6
Didn't get going early enough this morning. I started out my run with pretty nice temps and a great breeze but by the end it was sweltering. I was a limp noodle when I got back to my mom's house. I'm still sweating after taking a shower (channeling George on Seinfeld about the shower - it didn't take).
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Ran before the thunderstorms hit here. 7 miles total today. 5 plus miles walking yesterday. 29 mi to go in July.
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Date Miles MTD ------- ----- ------- July 1 4.0 4.0 July 3 3.7 7.7 July 7 3.7 11.4 July 8 5.1 16.5 July 9 3.7 20.2 July 11 3.7 23.9 July 15 5.1 29.0 July 17 5.0 34.0 July 19 3.9 37.9 July 22 6.2 44.1
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WK 7.17.17 - 7.23.17
M - 10 m.
T - 4.9 m. Ez day
W - 10 m.
T - 7.2 m.
F - 4.4 m.
S - 17.1 m.
S -
Total - 53 running Miles * Goal is a 60 + mile running week.
Today's run 17 miles in 91% humidity.
.
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PastorVincent wrote: »@Elise4270 - I guess I will be the counter voice here. I suggest you show him the pack and tell him how excited you were to find a deal on it and all that. And offer that he should get one too since you got the great deal (the discount). I advise against any deception. Just my thoughts on it.
I get ya. But... That's the way "normal" people interact.2 -
July Running Totals (miles)
7/1 – 14.00 paced run
7/2 – 14.03 easy
7/3 – 6.21 easy + 4 strides
7/4 – 8.07 warm up + 4 mile race
7/5 – 7.40 group run
7/6 – 12.06 warm up + MP intervals
7/7 – rest day
7/8 – 15.01 paced 10 + ad hoc 5
7/9 – 11.83 easy 90 minutes
7/10 – 6.95 easy + 4 strides
7/11 – 11.37 warm up, speed work, cool down
7/12 – 6.04 group run
7/13 – 11.62 warm up, speed work, cool down
7/14 – rest day
7/15 – 20.25 warm up, pace half marathon, easy 5 miles post-race
7/16 – 13.12 easy 100 minutes
7/17 – 7.32 easy
7/18 – 10.62 warm up, speed work, cool down
7/19 – rest day
7/20 – 14.01 MP intervals
7/21 – rest day
7/22 – 17.02 paced run
July total to date – 206.93
Nominal Challenge Goal – 260 miles
Real Goals: Stay healthy. Train toward Rochester Marathon. Pace Shoreline Half as close as possible to a 1:40 finish with even splits. Run Karknocker 5K in under 20 minutes.
Today's notes – The weather is same old, same old. Not too hot at 68º F (20º C), but a humidity suckfest at 88% relative humidity. This has become routine.
Today's assignment was to pace routes of 9-12-15-17 miles. Last week, the 8:00 pacer hurt his foot at Shoreline. His medical people advised him to back of mileage and speed, so he swapped for my 8:30 pacer spot and took that group for 9 miles. I got to pace 8:00, a single trainee who was going for the full 17 miles.
I had never run with this guy before, and found that a) he can keep up the pace, and b) he wasn't interested in taking breaks between segments. So, aside from a brief pause at the water stop, another pause after 12 miles to refold paper and see the rest of the route, and maybe a couple brief stops for traffic, we actually ran 17 continual miles.
I was feeling it by 15 miles. It's been a while since I've run that far as one continual run. My 20 miles last week were faster, but cut up into 2, 13, and 5. Running the distance continually is different psychologically. Remembering to take gels and S-Caps, hydrating, and not running too fast early become more important.
As we were running the last 2 miles, I realized this was also the first time in quite a while that I had actually run continually for over 2 hours. And I noticed that running on uneven concrete sidewalks takes more energy than running on smooth asphalt, even when I'm not hurting from running on the harder surface. Might not have noticed that in reasonable humidity, but I noticed it today.
Brought the 17 miles in at a 7:56 average pace, close enough to the 8:00 target. Look at my HR data, and see 49% 80-20 Zone 1, 44% Zone 2. Most of the Zone 2 was fairly low in Zone 2. That's in contrast to pacing 8:30, where I would be overwhelmingly in Zone 1. If nothing else, the HR data is showing me that yes, I really am working harder when I run faster. That's something I need to remember during the early miles of my next marathon.
2017 races:
January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
April 17, 2017 Boston Marathon (Hopkinton, MA) finished in 3:49:42
April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA) finished in 39:54, PR for 10K
May 21, 2017 Lilac Run 10K (Rochester, NY) finished in 40:04
May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
June 9, 2017 Charlie McMullen Mile (Fairport, NY) finished in 5:44.90, PR for mile
June 18, 2017 Medved 5K to Cure ALS (Rochester, NY) finished in 19:32
July 4, 2017 Firecracker Four Mile (Fairport, NY) finished in 25:42
July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, NY) finished in 1:39:05
July 28, 2017 Karknocker 5K (East Rochester, NY)
August 9, 2017 Pound the Ground 10K (Mendon, NY)
August 12, 2017 Bergen Road Race 5K (Bergen, NY)
September 3, 2017 Oak Tree Half Marathon (Geneseo, NY)
September 17, 2017 MVP Rochester Marathon (Rochester, NY)
November 23, 2017 Race with Grace 10K (Hilton, NY)
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PastorVincent wrote: »@Elise4270 - I guess I will be the counter voice here. I suggest you show him the pack and tell him how excited you were to find a deal on it and all that. And offer that he should get one too since you got the great deal (the discount). I advise against any deception. Just my thoughts on it.
I get ya. But... That's the way "normal" people interact.
After 21 years (and counting) of marriage, I am confident my wife would disagree with using the label "normal" with regards to me. 
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PastorVincent wrote: »PastorVincent wrote: »@Elise4270 - I guess I will be the counter voice here. I suggest you show him the pack and tell him how excited you were to find a deal on it and all that. And offer that he should get one too since you got the great deal (the discount). I advise against any deception. Just my thoughts on it.
I get ya. But... That's the way "normal" people interact. After 21 years (and counting) of marriage, I am confident my wife would disagree with using the label "normal" with regards to me.
Well there is good "normal" and good "not normal". I don't consider myself "Normal" at all, but in the unique sort of way. Not in the "crazy" sort of way. Although one could argue...
DH is off. Just off. I shan't elaborate. Might be a bit of self preservation of I keep a purchase under wraps. Oh I elaborated... A bit.1 -
July 21 – 4.0 miles Warm up and St. Pete Beach Series, Race #2, 5K
Total: 78.75/100 miles
Last night’s beach race was both better and worse than last month’s beach race. The weather was definitely better. It was only about 85°F and nicely overcast and breezy.
However, the sand was not a packed as last time and the nice flat area was not so flat this time. The first half of a mile was flat but pretty torn up and tough. After that the flat area disappeared. The mile to the turnaround was on an incline with my left leg striking at least 6 inches or more lower than my right. For some people, that’s not really an issue. For me, it’s a huge concern. I have a very large bone spur on my spine that likes to hit my pelvic bone and mess with my hip. My strength training and balance work do a lot to keep everything in place, but running on an angle for 2 miles could be a recipe for disaster. Of course, I ran anyway lol!
The run felt good and I was on pace for a good 3o-minute finish, but that last half of a mile was even more torn up than it was in the beginning and really slowed me down to a 31:56 finish. The funny thing is that while that was a disappointing finish for me it was good enough for a 1st place in my age group. My first first! Pretty exciting!
My legs and hip aren’t as tender as I thought they’d be after running in sand. It looks like I’m up for a nice recovery run today.
Upcoming Races:
August 5 – Great Brain Wash 5K Obstacle Run, St. Pete, FL
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1/7-4.7 Miles
2/7-6.8
3/7-REST
4/7-2.8
5/7-3
6/7-REST
7/7-3.1
8/7-REST
9/7-4.8
10/7-3.1
11/7-4
12/7-3.5
13/7-4.9
14/7-REST
15/7-6.8
16/7-3.1
17/7-3.6
18/7-REST
19/7-2.1
20/7-5.4
21/7-4.2
22/7-2.5
Total -71.4/1003 -
No run for me today. Saturday is my rest day and I am heading back out to the lake to continue the family reunion festivities. I'm really glad that this year it is only 5 miles from my house. I kind of want to just run out to the lake in the morning, but I will probably go run at the park on the morning before heading out there. I did sign up for a 5k next Saturday. I just found out about it and it hasn't been well advertised. I do hope they get some runners.1
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PastorVincent wrote: »PastorVincent wrote: »@Elise4270 - I guess I will be the counter voice here. I suggest you show him the pack and tell him how excited you were to find a deal on it and all that. And offer that he should get one too since you got the great deal (the discount). I advise against any deception. Just my thoughts on it.
I get ya. But... That's the way "normal" people interact. After 21 years (and counting) of marriage, I am confident my wife would disagree with using the label "normal" with regards to me.
Well there is good "normal" and good "not normal". I don't consider myself "Normal" at all, but in the unique sort of way. Not in the "crazy" sort of way. Although one could argue...
Well, I just ate two hot dogs with ketchup on them. So
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BettyM1017 wrote: »The funny thing is that while that was a disappointing finish for me it was good enough for a 1st place in my age group. My first first! Pretty exciting!
Congrats!!
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16 km - Misery Mountain Misery x 3 with Marian ( Ultra Walk/Run lady from our little club ).
Then ran/crawled around Misery Mtn on the Westbrook Trail. Great Training for Emperor's Challenge.
Temperature:21.9°C Dew point:9.6°C Humidity:45% . Guess who left his Hydration pack at the backdoor of his house??
39 km required to make goal and a week to do it. Should be good.
It was actually a good run just a tad warm, the Saskatoon Berries on the Mtn were very tasty.
Great Runs everyone, glad to see some of the injured are coming back - even if it is just walking some distance.
Just had a peak at the MFP Monthly Running on Strava and by Elevation I am in 1st place
. Its a shallow 1st but my I will take what ever I can.
07/01 0 km – 160 km - 0 km – YTD 686.27
07/01 15.0 km – 145 km - 15km
07/04 13.5 km - 131.5km - 28.5km
07/06 13.6 km - 117.9km - 42.1km
07/09 6.7 km - 111.2km - 48.8km
07/10 5.5 km - 105.7km - 54.3km
07/14 10.0 km - 95.7km - 64.3km
07/16 12.5 km - 83.2km - 76.8km
07/17 7.0 km - 76.3km - 83.8km
07/19 9.5 km - 66.8km - 93.3km
07/20 12.0 km - 54.8km - 105.3km
07/22 16.0 km - 38.8km - 121.3km YTD 807.57km
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BettyM1017 wrote: »The run felt good and I was on pace for a good 3o-minute finish, but that last half of a mile was even more torn up than it was in the beginning and really slowed me down to a 31:56 finish. The funny thing is that while that was a disappointing finish for me it was good enough for a 1st place in my age group. My first first! Pretty exciting!
My legs and hip aren’t as tender as I thought they’d be after running in sand. It looks like I’m up for a nice recovery run today.
@BettyM1017 - While the tough conditions may have prevented you from running the 5K as fast as you wanted, everyone in the race faced the same conditions. You apparently handled them better than everyone else in your age group. Congratulations!
I won my age group in the 5K where I ran my Personal Worst 5K finish time. That was also a story of course conditions; a few inches of snow, more coming down faster than it could be cleared, segments of the course totally unplowed, and running for least bad footing became more important that attempting to run good tangents.
Lousy conditions for a fast finish time don't necessarily mean you ran poorly.3 -
7/1 4mi 39:56min
7/2 rest
7/3 6mi 56:06min
7/4 7mi 67:36min
7/5 rest
7/6 10mi 1:38:49min
7/7 5mi 47:19min
7/9 4mi 38:35min
7/10 rest
7/11 6mi 57:54min
7/12 4mi 37:22min
7/13 rest
7/14 6mi 58:45min
7/15 5mi 48:28min
7/16 10mi 1:41:20min
7/17 rest
7/18 6mi 57:17min
7/19 7mi 67:29min
7/20 rest
7/21 6mi 57:11min
7/22 4mi 37:16min
7/23 10mi 1:39:53min
10 miles! I was out the door just after 5:30 am and the temp didn't feel horrible. It was 79 degrees and muggy, but obviously no sun beating down on me. I felt good, but my pace was a bit slower than it has been.
It struck me today that I've come a LONG way. Doing a long run used to wreck me the rest of the day - tired, sore, a bit dejected at how incredibly hard it felt... but today I felt good, energized, and not sore at all. I'm convinced people can be runners! I never thought I could do longer distances, but if I can do it, anyone can I still feel like marathon distances are out of my league, but maybe in a year I'll be changing my tune. 7 -
Got new shoes! Nike Zoom Structure 18s. Have not run in a month though. My leg does not hurt anymore but I am scared of coming back too soon and aggravating my injury.2
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@juliet3455 looks like a good day (I mean it kind of has to be with Saskatoons lol)!
@BettyM1017 congrats on taking the AG win despite suboptimal conditions! Triumph is triumph baby
Ended up having to switch my long runs around due to kid logistics so I only ran 25 today and will run the 35 tomorrow- kind of felt like a lazy *kitten* switching it but that mom life takes the A1 slot. (Please tell me I am not the only one who comes home from every run to, "Mommy I want a milk cup/snack/cuddle/toy that I know we threw out nine months ago but I'm going to suddenly get really nostalgic for right.effing.now.")
July 1- 9.7
July 2- 5
July 3- Off
July 4- 11.7
July 5- Off
July 6- 12.1
July 7- 7.6
July 8- 21
July 9- 20.5
July 10- Off
July 11- 18
July 12 -19
July 13- 15
July 14- 20
July 15- 30
July 16- 17
July 17- Off
July 18- 13
July 19- 14.1
July 20- 16.5
July 21- 20
July 22- 25
295.2/3604 -
Okay, so my running group wants to run 14 miles tomorrow. However, the weather is very "seventh level of hell like" today. Tomorrow looks worse.
Any tip for not dying of heat stroke? We are starting at 5am and have a route that includes frequent stop at gas stations for ice. I have my hydration belt (that will have pre-frozen PowerAid), sunscreen, and a hat.
Dying of boredom on a treadmill is starting to sound better and better.....2 -
7/1 - Rest Day
7/2 -Rest Day
7/3 - Rest Day
7/4 - 2.98 (Based on Garmin distance) for local 5K… time was 26:22; not a PR at all, but I haven't run at all since 6/24 and won't be fat adapted for awhile yet.
7/5 - 5.03 miles - not as fast as I planned
7/6 - 3.01 miles treadmill. Plan was for easy miles, and these were scary slow.
7/7 - Rest day
7/8 - 7.37 miles. New trail running shoes! Went out on a trail I haven't visited for awhile, was hot and very slow. Very tall grass in areas made this very difficult as well.
7/9 - Rest
7/10 - Rest
7/11 - 3.0 easy miles treadmill, very slow, before weight lifting. It's hot outside and it is just easy to run on the treadmill at the gym before lifting. I knew I was going to lose some speed when changing nutrition again, but this is really starting to scare me.
7/12 - 5.02 miles, still slower than I wanted.
7/13 - 3.0 miles treadmill before lifting weights. Still slow, but plan was for easy miles.
7/14 - Rest
7/15 - Rest
7/16 - 9.08 miles, struggled with managing BG.
7/17 - Rest
7/18 - 3 miles, treadmill. Easy effort, but excellent pace. I've been struggling lately, even (especially) on the treadmill. This run brought back some enthusiasm. 2 things different this time: 1. The only food I had all day was coffee with HWC at breakfast, a piece of cheese for lunch, and 3 snack sized Slim Jims for a snack mid-afternoon (2 hrs. before running). Another explanation is that I'm finally more fat adapted again (intentional transition that should take longer than this) or electrolytes are better balance. This was warm-up before weight lifting.
7/19 - 5.05 miles "at race pace." Heat index of 108F, but still faster than expected for the heat (9:51 avg mile). And I feel good about my pace again. This time, I also did not do much walking to start out (1 block), and I took a cold shower before heading out because of the heat.
7/20 - 3.00 miles treadmill before weight lifting.
7/21 - Rest
7/22 - 6.00 trail run - heat, humidity, and hills made this a lot more walking than running; but I'm counting it anyway. FWIW, my HR looked like I was running.
Upcoming Races:
7/4/17 - Miner 5K
7/29/17 - Dr. Dash 10K
9/9/17 - Wabash Trace HM (Maybe)
10/21/17 - Oregon Trail Run HM
2 -
amymoreorless wrote: »Okay, so my running group wants to run 14 miles tomorrow. However, the weather is very "seventh level of hell like" today. Tomorrow looks worse.
Any tip for not dying of heat stroke? We are starting at 5am and have a route that includes frequent stop at gas stations for ice. I have my hydration belt (that will have pre-frozen PowerAid), sunscreen, and a hat.
Dying of boredom on a treadmill is starting to sound better and better.....
Start on time. Don't dawdle. Finish well before the heat advisory goes into effect. And all the classic heat stroke avoidance advice, that you already have under control.2 -
7/1 8 miles
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
7/9 Travel day no run
7/10 7 miles zone 2
7/11 Too hot to play
7/12 6 miles zone 2
7/13 rest
7/14 5.79 miles Zone 2
7/15 rest day
7/16 Travel day
7/17 7 miles 30% Zone 3, 60% Zone 2.
7/18 Too hot to run
7/19 7 miles 50% Z3, 50% Z2
7/20 6 miles 60% Z2, 30% Z3
7/21 6 miles - 26% Z2, 43% Z3, 29% Z4
7/22 11.5 miles - 80% Z2
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. (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 radar showed a break in thunder activity, so I ran. I ran a lot slower than I wanted, but the dew point in the low 70's I was more focused on just getting some miles.
I had 2 water bottles with me. One had just my normal zero calorie propel (50% diluted), and the other had the Tailwinds stuff in it. Used 1 scope in 20 oz of water, which is about 50% strength. Was not horrible tasting, but tasted just a bit salty. After 2 hours on the road, my stomach seemed to tolerate it at least. I will have to experiment some more.1 -
amymoreorless wrote: »Okay, so my running group wants to run 14 miles tomorrow. However, the weather is very "seventh level of hell like" today. Tomorrow looks worse.
Any tip for not dying of heat stroke? We are starting at 5am and have a route that includes frequent stop at gas stations for ice. I have my hydration belt (that will have pre-frozen PowerAid), sunscreen, and a hat.
Dying of boredom on a treadmill is starting to sound better and better.....
Start on time. Don't dawdle. Finish well before the heat advisory goes into effect. And all the classic heat stroke avoidance advice, that you already have under control.
Aye, also stay out of the direct sun where possible. Make sure you wearing tech fabrics that wick well, and as little of that as modesty allows 0 -
Also - if you are in the heat, dump water on your head:
http://www.runnersworld.com/sweat-science/should-you-drink-water-or-pour-it-on-your-head2 -
@amymoreorless Can you take a cold shower before you meet up with the group? I did that recently with a run in 106F heat index, and it made a noticeable difference.
Also, drinking more water all the time - on rest days and when not running - seems to have helped somewhat, but it took some time to adapt.
I bring a hankerchief to wipe away sweat to keep it out of my eyes.
Remember sunscreen, of course - including lip balm sunscreen.3 -
1---6.38
2---4.25
4---5.11
8---3.37
12---2.90
14---3.58
15---3.31
16---6.23
17---bike
19---3.58
20---3.41 walk
21---3.12 early
21---3.1
22---7.73 definitely love the pack.
55.07/70
Upcoming races:
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
Dec 2- POOP trail run, Hoping for a half! Norman OK.
Pre-op PR's
1 mile 8:27 5k 24:42. 10k 1:00.52. HM 2:17.28
Post-op Training PR's 1 mile 10:04 5k 34.27 10k 1:20.252 -
Finally some rain! It feels like I've been waiting for it for month, but after looking at my running diary, it's only been two weeks. Still, two days of rain in a month of otherwise sunny hot days aren't nearly enough...
I went out to run as soon as it started raining. First it was just a drizzle, and it felt like it all evaporated off the hot ground right away. My weather app sais it was 80% humidity, but it felt much worse...
After half an hour, the drizzle turned into a real thunderstorm, a perfect downpour which drenched me in cold water in seconds. And the forest trail I was running along at that point got nice and muddy
. In lasted less than an hour, and the weather warmed up again during the last part of my run, but all in all, it was still much more pleasant than during any of the other runs in the last couple of weeks.
Oh, and I thought I discovered a new trail. Well, a strip of grass between a field and a forest. One of those things not marked on any map, where you never know if it will lead you somewhere, or dead-end at a fence, or if the vegetation will just keep getting higher and higher until you get stuck. In this case the plants only got a bit higher than knee-high before I reached a fence. But there were plenty of thorny things hidden in the grass, enough to give me a nice collection of scrapes and scratches, so despite the shortness I'm willing to count it as a trail-running adventure.
Mon, 17/07/2017 Bike commute 13.6 km + 30 min "Quick Strength for Runners"
Tue, 18/07/2017 10.0 km run (5x1000m intervals with warm-up and cool-down)
Wed, 19/07/2017 Bike commute 25.9 km
Thu, 20/07/2017 Bike commute 11.5 km and 8.2km run
Fri, 21/07/2017 Rest day
Sat, 22/07/2017 Run! 17.2 km
--
115.6 km of 150 km running goal
And now it's time to read the last four pages of this thread to see what everyone else has been up to 6
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