July 2017 Running Challenge

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  • AmyOutOfControl
    AmyOutOfControl Posts: 1,425 Member
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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
    7/11 = Vinyasa yoga class
    7/12 = 8 miles (6 - 6 minutes speed intervals)
    7/13 = 4.5 miles
    7/14 = 3.5 miles (track workout 400m sprints with 100m recovery) & 45 minutes strength training
    7/15 = 5.5 miles
    7/16 = 13.5 miles
    7/17 = 7 miles & 45 minutes of strength training
    7/18 = Vinyasa yoga class
    7/19 = 7.5 miles (6 - 6 minutes speed intervals) & gym kettlebell workout
    7/20 = 4 miles
    7/21= 3.5 miles (track workout 400m sprints with 100m recovery) & 45 minutes strength training
    7/22 = 4 miles
    7/23 = 13.5 miles
    7/24 = 8 miles & 45 minutes strength training
    7/25 = Vinyasa yoga class
    7/26 = 6 miles
    7/27 = 4 miles
    7/28 = 4 miles (track workout 400m sprints with 100m recovery) & 45 minutes strength training
    7/29 = 6 miles
    7/30 = 14.5 miles
    7/31 = 7 miles

    Goal for August -- Take more rest day. ;)

    (July miles to date) 188/170 (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 Marathon
  • skippygirlsmom
    skippygirlsmom Posts: 4,433 Member
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    @elise4270 ouch is right - I agree though cute snail

    OMG my boss is retiring today, he was telling me how much he appreciates me and how overwhelmed he is with everyone's good wishes. He's going to make me cry. He's the 3 boss I've had retire in 4 years....ha ha I'm driving them out I tell ya!
  • cburke8909
    cburke8909 Posts: 990 Member
    edited July 2017
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    That was based on last week and like I said it was a shallow first - I had an 18 meter lead when sorted by elevation - courtesy of a 16 km run on Misery Mountain doing repeats. I pretty much knew someone would pass me this week considering what my plan was and that I spent 2 full days driving which really destroys a plan.
    4uw7l9htq96f.jpg

    It doesn't help my stats this week that I paused my Garmin today while changing out Hydration Bladders and forgot to restart it so lost the distance and all the elevation of the 2nd hill. :'(
    I manually added back the distance but didn't play with the elevation.
    Just curious what app generated this and how do I join?
    https://us.v-cdn.net/5021879/uploads/editor/gi/4uw7l9htq96f.jpg
  • KatieJane83
    KatieJane83 Posts: 2,002 Member
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    RespectTheKitty wrote: »
    By the way... I am officially a runner. I have my first black toenail. It's so beautiful.

    I'll spare you the photos.

    I guess I'm not officially a runner yet. I still haven't gotten one of those! :'(
  • Elise4270
    Elise4270 Posts: 8,375 Member
    edited July 2017
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    KatieJane83 wrote: »
    RespectTheKitty wrote: »
    By the way... I am officially a runner. I have my first black toenail. It's so beautiful.

    I'll spare you the photos.

    I guess I'm not officially a runner yet. I still haven't gotten one of those! :'(

    Me neither. But I'ma runner :wink:

    You're here. You're a runner!
  • PastorVincent
    PastorVincent Posts: 6,668 Member
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    cburke8909 wrote: »
    Just curious what app generated this and how do I join?
    4uw7l9htq96f.jpg

    Strava. We have a Monthly Running Club over there that some of us are part of.

    https://www.strava.com/clubs/mfpmnthlychlng

    I use RunKeeper to track my runs, but then import into Strava just for the club and other social parts.

  • PastorVincent
    PastorVincent Posts: 6,668 Member
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    KatieJane83 wrote: »
    RespectTheKitty wrote: »
    By the way... I am officially a runner. I have my first black toenail. It's so beautiful.

    I'll spare you the photos.

    I guess I'm not officially a runner yet. I still haven't gotten one of those! :'(

    I could give you one of mine if that would help...
  • KatieJane83
    KatieJane83 Posts: 2,002 Member
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    PastorVincent wrote: »
    KatieJane83 wrote: »
    RespectTheKitty wrote: »
    By the way... I am officially a runner. I have my first black toenail. It's so beautiful.

    I'll spare you the photos.

    I guess I'm not officially a runner yet. I still haven't gotten one of those! :'(

    I could give you one of mine if that would help...

    Awww, how sweet! :D But really, I think I'm good. lmao


    And oh man! I just noticed I made it onto 2 leaderboards in our Strava group last week! 3rd in distance and 2nd in total time! Kind of a fluke right now, since I had to squish the previous week's long run into last week, but hey, it still counts! Woot!
  • PastorVincent
    PastorVincent Posts: 6,668 Member
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    KatieJane83 wrote: »
    And oh man! I just noticed I made it onto 2 leaderboards in our Strava group last week! 3rd in distance and 2nd in total time! Kind of a fluke right now, since I had to squish the previous week's long run into last week, but hey, it still counts! Woot!

    Pretty good for "not a real runner!" :wink:



  • NikolaosKey
    NikolaosKey Posts: 410 Member
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    Hi all!

    7/3: 8.1k -easy run-
    7/4: 12.6k -intervals-
    7/6: 10.8k -2.5k w/u+8.3k progressive running-
    7/8: 8.5k -recovery after 2.2k swimming-
    7/9: 15.1k -Long run-
    7/10: -strength training-
    7/11: 10.7k -intervals-
    7/12: rest day due to terrible headache
    7/14: 13k -2.6k w/u, 8k Tempo, 2.4k c/d-
    7/15: 7.3k -Easy running-
    7/17: 5.1k -Urban run-
    7/18: 14k -w/u+Tempo-
    7/22: 16.8k -Long Run-
    7/23: 7.2k -Easy, hills-
    7/26: 9.4k -Recovery run-
    7/27: 9.9k -wu/Tempo/cd-
    7/28: 6.6k -Recovery/last shake out before Aquathlon race-
    7/29: 6.2k -Aquathlon race-
    7/31: 10.3k -My usual route-

    165.4k/140k


    Stay hydrated!

    Upcoming races:
    7/29: 4th Nea Peramos Aquathlon
    9/16: 4th Kavala Night City Run 10k
    9/24: Xiropotamos Trail 2017 11k
    10/1: Voreia Sirris Challenge 23k
    10/15: Nestos Trail VFTU 10k
    11/26: 4th Democritus Half Marathon
  • cburke8909
    cburke8909 Posts: 990 Member
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    @PastorVincent I'm in. Thanks
  • zdyb23456
    zdyb23456 Posts: 1,706 Member
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    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
    7/8 4mi 38:35min
    7/9 rest
    7/10 6mi 57:54min
    7/11 4mi 37:22min
    7/12 rest
    7/13 6mi 58:45min
    7/14 5mi 48:28min
    7/15 10mi 1:41:20min
    7/16 rest
    7/17 6mi 57:17min
    7/18 7mi 67:29min
    7/19 rest
    7/20 6mi 57:11min
    7/21 4mi 37:16min
    7/22 10mi 1:39:53min
    7/23 rest
    7/24 6mi 56:58min
    7/25 5mi 48:29min
    7/26 rest
    7/27 6mi 54:18min, 6mi 64:44min
    7/28 5mi 52:55min
    7/29 6mi 56:36min
    7/30 rest
    7/31 6mi 55:06min

    Great run this morning! It was in the 61 degrees! In July! In Virginia Beach! I wish it could be like this every morning.... well I guess I could move to San Diego :smile:

    This morning's run means I've met my mileage goal for July! I wasn't sure if I would given the heat and humidity we had earlier this month... I'm glad I made goal! It means I can embrace the suck!
  • BettyM1017
    BettyM1017 Posts: 616 Member
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    July 1 – 5.0 miles & 21DFX ABC Extreme
    July 2 – 3.0 miles & P90X3 Isometrix
    July 3 – 4 miles & 21DFX Power Strength Extreme
    July 4 – 0.0 miles XT Swimming laps for 45 minutes and 21DFX Dirty 30 Extreme
    July 5 – 10.0 miles Long Run
    July 6 – 3.0 miles and 21 DFX Upper Fix Extreme and Lower Fix Extreme
    July 7 – 6.75 miles Intervals
    July 8 – 0.0 miles Rest
    July 9 – 5.0 miles Easy
    July 10 – 4.0 miles Easy with Strides (8) & 21DFX Plyo Fix Extreme
    July 11 – 0.0 miles XT/Water Zumba and 45 minutes swimming laps and 2 hours of dancing
    July 12 – 10.5 miles Long Run with 2 1-mile Tempo intervals separated by a 1-minute recovery
    July 13 – 3.0 miles Easy & 21 DFX Upper Fix Extreme and Lower Fix Extreme
    July 14 – 7.0 miles Interval run
    July 15 – 5.0 miles Easy & 21DFX Dirty 30 Extreme
    July 16 – 3.0 miles Easy
    July 17 – 4.0 miles Hill Sprints and Intervals & 21DFX Power Strength Extreme
    July 18 – 0.0 miles XT Water Zumba
    July 19 – 0.0 Rest
    July 20 – 4.5 miles Easy
    July 21 – 4.0 miles Warm up and St. Pete Beach Series, Race #2, 5K
    July 22 – 0.0 miles Rest
    July 23 – 0.0 miles Rest
    July 24 – 4.25 miles & Shaun Week: Insane Focus Insanity Basics
    July 25 – 0.0 miles XT Water Zumba, Shaun Week: Insane Focus Pure Cardio 2, and a Core class at the Running Store
    July 26 – 4.25 miles & Shaun Week: Insane Focus Insane Weights
    July 27 – 6.25 miles & Shaun Week: Insane Focus Abs 25
    July 28 – 0.0 miles Shaun Week: Insane Focus Ripsanity
    July 29 – 3.5 miles & Shaun Week: Insane Focus Speed 4.0
    July 30 – 0.0 miles Rest
    July 31 – 4.25 miles Intervals & P90X3 Total Synergistics

    Total: 104.25/100 miles

    I was on a bit of a time crunch for today’s run, trying to outrun the Tropical Storm that suddenly appeared this morning. We got lucky and were only hit with some of the outer bands. Hopefully, the damage south of us is minimal, and people have little more to deal with than some inconvenient flooding and extra yard cleanup.

    This storm was a bit of a wake-up call. I am probably the least prepared for hurricane season than I’ve been in 18 years. I guess it’s time to take stock of my stockpile.

    Upcoming Races:
    August 5 – Great Brain Wash 5K Obstacle Run, St. Pete, FL
  • Elise4270
    Elise4270 Posts: 8,375 Member
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    Elise4270 wrote: »


    My real goal is to get within 2 pounds of Fitzgerald's ideal racing weight this month. Which is a 3 pound loss.

    Well I met my mileage goal. Definitely didn't do too bad on the weight goal. Going by my trend weight, I've lost 1.6 pounds this month. Yay! Me!

    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
    23---6.34
    25---2.60 walk
    26---3.52
    29---6.31
    31---3.48


    77.32/70miles
    124.7/113km

    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 1:20.01
  • shanaber
    shanaber Posts: 6,407 Member
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    @Elise4270 - great job hitting your running goal! It is so good to see you back running and making awesome progress! Congratulations on getting closer to your 'Racing Weight' too - honestly that little bit more is just a water fluctuation :) I wish I was even within range of mine... I will get there 'someday' I hope!
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    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
    7/23 – 12.47 easy with hills
    7/24 – 7.84 easy + 4 strides
    7/25 – 12.00 warm up, speed work, cool down
    7/26 – 6.83 group run
    7/27 – rest day
    7/28 – 6.23 warm up + 5K race
    7/29 – 22.64 paced run (~15 miles) + solo
    7/30 – 7.93 easy 60 minutes
    7/31 – 6.50 easy + 4 strides

    July total – 289.37

    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. [actual 1:39:05 with fairly even splits] Run Karknocker 5K in under 20 minutes. [actual 19:28]

    Today's notes – July went out with weather like most of the month, temp in the 80s and humidity that's annoying if you move at all. Caught up on sleep after being short on the weekend, got the lawn mowed, and deferred running till 6 PM. Garmin reported 82º F (28º C) with 58% relative humidity; it was another run of soaked clothing. Felt awful at first; took about 10 minutes for my body to warm up get used to running and feel good. Had better pace control than yesterday, possibly because I didn't run as far. Then it felt like I didn't really have much gas left in the tank when I got to the strides, though the Garmin stats make them look pretty normal.

    July goal assessment:

    Blew past the nominal mileage goal, because *nothing* happened to make me miss any distance the training plan called for.

    Stay healthy, A. I came into July with a right Achilles niggle; it's still there, but better than at the beginning of the month.

    Train toward Rochester Marathon, A. Right on track, plan adjusted for races, everything went smoothly.

    Pace Shoreline, B+. I did run pretty even splits, but they were a few seconds fast per mile and that added up to being 55 seconds ahead of target for the race. It wasn't terrible, and it's better for a pacer to be a little fast than a little slow; but the more experienced pacers were closer to their target finishing times.

    Run Karknocker in under 20 minutes, A. No PR, but didn't need a PR. Ran the race pretty much to plan, fast first mile, hang on second mile, slightly faster third mile, good kick at the end. No serious competition in my age group, so I didn't need to be any faster than I was.

    And now on to August, which will have different goal challenges than July did.

    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) finished in 19:28
    August 9, 2017 Pound the Ground 10K (Mendon, NY)
    August 12, 2017 Bergen Road Race 5K (Bergen, NY)
    August 25, 2017 USATF Masters Mile (Hap Crim Michigan Mile, Flint, MI)
    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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