August 2017 Running Challenge
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August Goal - 120 Miles
8/1/17 - 4.02 Easy
8/2/17 - 4.15 Easy
8/3/17 - 4.0 Easy
8/4/17 - 4.5 Easy
8/5/17 - 6.0 Easy
8/6/17 - 3.0 Easy - 28.71 Week
8/8/17 - 5.01 Easy
8/9/17 - 5.01 Easy
8/10/17 - 5.01 Easy
8/11/17 - 5.0 Easy
8/12/17 - 7.5 Easy
8/13/17 - 2.51 Easy - 30.04 Week
8/15/17 - 5.01 Easy
8/16/17 - 5.01 Easy
8/17/17 - 5.01 Easy
8/18/17 - 5.02 Easy
8/20/17 - 7.0 Easy - 27.06 Week
8/21/17 - 4.71 Easy
8/22/17 - 6.01 Easy
8/23/17 - 6.04 Easy
8/24/17 - 6.04 Easy
8/25/17 - 4.02 Easy
8/26/17 - 9.56 Easy - 36.38 Week
8/28/17 - 6.2 Easy
8/29/17 - 6.85 Easy w/ strides
Total 132.2 of 120 Miles
Had a beautiful 57 degree morning today at 4:30 am. Added in a some speed/cadence work and did 10x125m strides. Did them fairly easy and didn't push the pace, just worked on foot turnover and maintaining form. Made sure to keep the effort in the lower portion of z3.
@Orphia Pretty much everything I'm doing now is to get in shape to start training. Still have a long way to go to get back to last year but I'm confident by Mid October - Early November I'll be ready to circle a spring marathon and get to work. I've pretty much decided to go with Pfitzinger 18/70 training plan again so I've got some work to get back to 55-60mpw to get that started.
@5512bf Awesome! I had a quick Google - do you mean this plan?
https://www.runnersworld.com/race-training/marathon-advantageBruinsGal_91 wrote: »I'm certainly not going to hit my goal of 85 miles this month. I've done 50, but had to take too many enforced rest days thanks to my calf injury. But on the bright side, I ran two 5k road races and came second in my age-group in both of them.
I ran 6.5 miles last night and will probably get another 6 miles in tomorrow. After that, I've got a couple of weeks away from running because I'm going hiking in Utah. No running planned, but lots and lots of walking. And then when I get back, the cooler weather should mean I'll ace my long runs ready for my HM in November.
@BruinsGal_91 Bravo on your age group 2nd places, that's amazing!!
Ooh, love the sound of the hiking in Utah. Pics, pics, pics!wishiwasarunner wrote: »As for me - still on the couch. Tried to go to work for half a day this week - and that will not be happening again until this is better. You know how you feel walking back to the car after your first marathon? That's how my left side felt for the entire time I was there and then the next 12 hours. But there is some good news - I have given the medications as long as I can to work without success, so we are going to go ahead and do a surgery/procedure to clear this thing. With the holiday weekend coming up and timing issues, I won't have it until next Wednesday - the same day my flight was leaving for Switzerland - but at least there is an end in sight for this thing. I'll try to keep up with the group posts next month - but probably won't be able to run again until October.
@wishiwasarunner Sorry you're not getting to go to Switzerland! But I'm glad there is a plan to heal your injury.
Keep us posted, and best wishes.MNLittleFinn wrote: »On the stretching thing. I pretty much never stretch, however, I have been getting deep tissue massages like once a month since May, and that seems to really help.... My one guilty pleasure.
I've had 3 deep tissue massages since June which have stopped the nerve pain in my intermittently tight glute.
I don't stretch either, unless you call using a spiky ball on my glute occasionally 'stretching'.
I do Body Balance (yoga/tai chi/pilates) usually once a week because it's fun, relaxing, and has core segments, but haven't done it since July to avoid risking injuries leading up to my marathon.
I'm naturally flexible, but I think flexibility for flexibility's sake is anathema to running.1 -
@lporter229 Fantastic pictures!
@PastorVincent Like some others, I fall into the "don't stretch prior to running" camp; just take it easy for the first mile or so before getting into my stride. I do do static stretches once I'm done though.
This morning was a very simple and easy five miles solo before meeting up with the group for an additional five, and then one final mile to cool down.
02 - 13.54
03 - 10.08
04 - 25.21
06 - 5.62
08 - 7.35
09 - 12.10
10 - 7.47
12 - 7.31
18 - 14.40
21 - 14.29
22 - 10.37
23 - 14.49
24 - 10.61
25 - 23.54
28 - 14.45
29 - 11.22
Total: 203.05 / 200 miles6 -
1---5.49mi/ 8.85km
3---4.23 / 6.8
5---4.55 / 7.3
6---9.14 l 14.7
8---2.85/4.6
10---2.87, 1.98/4.6, 3.2
11---shot, travel day.
13---6.21/10
14---SL
16---2.02/3.3
18---2.22/3.6
19---6.69/10.8
20---6.08/10
22---2.90/4.7
23---2.56 +2.83/4.1+4.6
24---2.52/4.1
26---6.32/10.2
27---6.22/10
29---2.42
Total 80.10/129
Goal 89 miles/144 km
Upcoming races:
Sept 30 Festival 5k Tishomingo Ok.
Oct 1 Spirit of Survival, Lawton OK. Quarter Marathon
Oct 14 AIM for the Cure- 5K, virual run
Dec 2- POOP trail run, Hoping for a half! Norman OK.
January 27 Running the Rose, Tyler Tx. (11miler or 7k)
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 9.25 5k 34.27 10k 1:12.35
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@lporter229 - love the picks. I want to do stand up paddleboard and might try for this weekend if the weather cooperates.
@wishiwasarunner I'm sorry that you had to cancel your trip. Hope the procedure goes well and you can recover quickly.
Date :::: Miles :::: Cumulative
08/01/17 :::: 5.5 :::: 5.5
08/02/17 :::: 2.4 :::: 7.9
08/03/17 :::: 5.0 :::: 12.9
08/04/17 :::: 2.5 :::: 15.4
08/05/17 :::: 10.2 :::: 25.7
08/06/17 :::: 3.0 :::: 28.7
08/07/17 :::: 3.5 :::: 32.2
08/08/17 :::: 6.0 :::: 38.2
08/09/17 :::: 0.0 :::: 38.2
08/10/17 :::: 3.9 :::: 42.0
08/11/17 :::: 2.1 :::: 44.1
08/12/17 :::: 10.4 :::: 54.5
08/13/17 :::: 3.3 :::: 57.8
08/14/17 :::: 3.2 :::: 61.0
08/15/17 :::: 5.1 :::: 66.1
08/16/17 :::: 3.1 :::: 69.1
08/17/17 :::: 0.0 :::: 69.1
08/18/17 :::: 0.0 :::: 69.1
08/19/17 :::: 10.5 :::: 79.7
08/20/17 :::: 2.8 :::: 82.4
08/21/17 :::: 3.0 :::: 85.4
08/22/17 :::: 3.2 :::: 88.6
08/23/17 :::: 4.2 :::: 92.8
08/24/17 :::: 3.5 :::: 96.3
08/25/17 :::: 0.0 :::: 96.3
08/26/17 :::: 11.7 :::: 108.0
08/27/17 :::: 3.0 :::: 111.0
08/28/17 :::: 3.1 :::: 114.1
08/29/17 :::: 5.3 :::: 119.5
Tonight was HM/marathon group speedwork and we had a new workout this week that he called 30-30-30s. 30 seconds hard, 30 seconds recovery, repeat 30 times. I didn't hate it as much as I thought I would, because the end of each interval came so quickly. But 30 intervals was a lot! With warm-up and cool-down it came to 5.3 miles for me, which brings me within .5 miles of goal. I guess I should have run a little bit more so I could quit for the month.
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Up before dawn to start my run this morning, 5:55 AM to be exact. It was quite a lovely morning and I didn't feel as stiff & achy for the first km or so as I usually do. Running distance was about 7.5km, week 4 of my B210K program. The morning's highlight was chasing a trio of terrified snowshoe hares down the path in front of me. Had they gone right or left they could have gotten away from me but they kept going straight...
Ran the same route I've been doing recently and I think I've almost found where the sidewalk ends. It's quite nice -- for about half the route there's nothing but canola fields on either side of me. I can almost forget I live in the city!6 -
@PastorVincent Like some others, I fall into the "don't stretch prior to running" camp; just take it easy for the first mile or so before getting into my stride. I do do static stretches once I'm done though.
I do not even do that much. Unless it is a 5k race, I pretty much just set my pace best I can and go at the start. Probably why I am not an elite I guess.I find the more I have to pay attention and think about running the less I want to do it. So I just go.
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8/1/17 - 3.01 miles treadmill before weight lifting.
8/2/17 - 6.13 miles
8/3/17 - 3.03 miles on the treadmill before weight lifting.
8/4/17 - Rest day
8/5/17 - 12.04 miles, rough BG before, during, and after run.
8/6/17 - Rest day; weight lifting
8/7/17 - Rest
8/8/17 - 3.01 miles treadmill before weight lifting
8/9/17 - 6.01 miles, "Race Pace" (not quite) - felt good and indicators for fat adaptation look promising
8/10/17 - Rest (not exercising due to blood tests on 8/11)
8/11/17 - Rest
8/12/17 - Rest (lots of walking at state fair)
8/13/17 - 9.00 miles
8/14/17 - Rest
8/15/17 - 4 miles treadmill before weight lifting. Having electrolyte issues
8/16/17 - 4.85 miles. Still having electrolyte issues
8/17/17 - 4.35 miles treadmill before weight lifting.
8/18/17 - Rest
8/19/17 - 14 Miles
8/20/17 - Rest
8/21/17 - Rest
8/22/17 - 4.06 miles treadmill before weight lifting. Not feeling it today; probably low on electrolytes.
8/23/17 - 7.05 miles
8/24/17 - 4.02 miles
8/25/17 - Rest
8/26/17 - Rest
8/27/17 - 15.10 miles trail, very slow with lots of walking. Some low BG issues and electrolyte problems towards the end.
8/28/17 - Rest
8/29/17 - 4.00 miles treadmill before weight lifting. Not feeling it at all; lots of walking mixed in. Need electrolytes
Upcoming Races:
9/9/17 - Wabash Trace HM
10/21/17 - Oregon Trail Run HM2 -
11 km Evening Riverbank Run.
So Dark. It's official we are now between seasons. Not Summer with its long days.
Not Winter with the reflection from the snow giving good visual references.
The weather was exquisite, 19C with a 16kmh east wind. But visibility even with a headlamp was not good.
It definitely showed in my pace as I had to be careful not to run/step off the trail and into trouble.
08/01 0.0 km – 150.0 km - 0.0 km – YTD 862.57 km
08/01 7.5 km – 142.5 km - 7.5 km
08/03 14.0 km – 128.5 km - 21.5 km
08/05 12.0 km – 116.5 km - 33.5 km
08/12 20.0 km – 96.5 km - 53.5 km – Emperor's Challenge - My A Event for the year
08/16 6.0 km – 90.5 km - 59.5 km
08/17 10.0 km – 80.5 km - 69.5 km
08/19 11.0 km – 69.5 km - 80.5 km
08/23 8.0 km – 61.5 km - 88.5 km
08/24 6.0 km – 55.5 km - 94.5 km
08/25 10.0 km – 45.5 km - 104.5 km
08/29 11.0 km – 34.5 km - 115.5 km – YTD 978.07 km5 -
Hi all!
8/4: 15.2k -Slow LR-
8/6: 12k -w/u, 8k negative splits, c/d-
8/7: 9.4k -Steady+strides, c/d-
8/10: 10.6k -w/u+intervals-
8/12: 10.2k -Trail run easy-
8/13: 10.4k -urban run-
8/14: 17.1k -Long run-
8/17: 12.8k -w/u, Tempo run, c/d-
8/19: 12.3k -Easy-
8/21: 11.2k -Easy-
8/22: 15.2k -w/u, Repetitions-
8/24: 8.7k -Tempo & c/d-
8/25: 10.6k -w/u, 4x200 repetitions, 2x1k Threshold, 4x200m repetitions c/d-
8/28: 15.1k -Long Run-
8/29: 10.2k -Easy-
Goal: 181.0k/150k
Take care everyone.
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 Marathon4 -
August goal 125 miles (definitely out of reach since I got no miles in the first week)
Aug 1.....no run.....MTD 0 miles
Aug 2.....no run.....MTD 0 miles
Aug 3.....no run.....MTD 0 miles
Aug 4.....no run.....MTD 0 miles
Aug 5.....no run.....MTD 0 miles
Aug 6.....10 miles..MTD 10 miles
Aug 7.....no run.....MTD 10 miles
Aug 8.....3.1 miles..MTD 13.1 miles. 1st run of 1/2 marathon training program.
Aug 9.....3.2 miles..MTD 16.3 miles 2nd run of 1/2 marathon training program
Aug 10...4 miles.....MTD 20.3 miles 3rd run of 1/2 training program
Aug 11...0 miles.....MTD Rest Day
Aug 12...0 miles.....MTD Cross-training day per plan. Did 1 hour of cycling.
Aug 13...7 miles.....MTD 27.3
Aug 14...0 miles.....MTD 27.3 Rest Day
Aug 15...3.1miles...MTD 30.4
Aug 16...4.1miles...MTD 34.5
Aug 17...5 miles.....MTD 39.5
Aug 18...0 miles.....MTD 39.5
Aug 19...0 miles.....MTD 39.5 Cross-training day, did 11 miles of cycling
Aug 20....7 miles....MTD 46
Aug 21....0 miles....MTD 46 Rest day
Aug 22....4.4 miles.MTD 50
Aug 23....2.3 miles.MTD 52.3 Also biked 10.8 miles
Aug 24....0 miles....MTD 52.3 Planned on a 4 mile run, but life got in the way.
Aug 25....0 miles....MTD 52.3 Rest day before 10K run.
Aug 26....6.2 miles.MTD 58.5
Aug 27....0 miles MTD 58.5 I did do a 25 mile bike ride as cross training.
Aug 28....5 miles MTD 63.5
Aug 29....7 miles MTD 70.5
Scheduled Races:
Aug 26 - Kellie's Krew Run For a Cure - My first 10K. Completed in 53:17. 5th place overall and first in AG.
Sept 16 - FCYC 5K Glow Run - Fayetteville NC
Nov - Turkey Trot 1/2 marathon(date TBD) - Pinehurst NC
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cburke8909 wrote: »6 miles this am going to come up 8 miles short of goal but I'll take it considering the shut down for runners knee. Heart rate was very high today at one point 199 bpm while running a modest 10 minute/mile pace. Not sure what that means.
MIght just mean your sensor was placed poorly. Check placement and fit before running again.
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73.5 /90
coming up short this month1 -
I realized when I went to post my miles today I had skipped a day of the week! Forgot to put in Friday's miles, so then when I added that plus today, I hit goal! Ankle felt better with a day of rest and I am icing it between classes just to be sure. I took it slow and steady and was extremely cautious not to change my gait in case it hurt.
There is one part of my run through the neighborhood where there are 3 street lights out in a row - and there are woods on either side, no houses. I keep forgetting to tell the electric company about it... because it's rather creepy. I have this huge spotlight that I use for biking - well the light is small physically, but the light it shines is huge and bright. So, I'm running along that completely dark part at 4:45am this morning and a BAT started circling my light and came so close to me! Scared me to death! Thank goodness hair was in braids - not that it got close to my hair or that they actually get stuck in hair, but you know, that's what you always used to hear. With the humidity I have to braid my hair or it turns into this huge matted mess that is impossible to get out. I see bats every morning circling some of the street lights but they never swoop down or come close to me.
8/1 - 4.1
8/2 - 5.00
8/3 - 5.00
8/4 - rest day
8/5 - 44 miles biking
8/6 - 28 miles biking
8/7 - 5 miles
8/8 - 5 miles
8/9 - 5 miles
8/10 - rest day
8/11 - 5 miles
8/12 - 53 miles biking
8/13 - 41 miles biking
8/14 - 4 miles
8/15 - 4.7 miles
8/16 - rest day
8/17 - 4 miles + strength training
8/18 - 4.5 miles
8/19 - 53 miles biking
8/20 - 40 miles biking
8/21 - 4.6 miles
8/22 - 5.0 miles
8/23 - Strength training
8/24 - 4.6 miles - intervals
8/25 - 3.7 miles - intervals
8/26- 54 miles biking
8/27 - 5 miles
8/28 - strength training
8/29 - rest day
8/30 - 4.7 miles
8/31 -
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August goal done.
August Running Challenge
Goal: 75 km
Ran: 76/ 75
30/8/17 Run 8.5 km walk 4 km
29/8/17 Run 7 km
27/8/17 Walk 3 km
23/8/17 Run 8 Km+walk 4 Km
22/8/17 Run 3.5 km + SL A
21/8/17 sick rest day
20/8/17 sick rest day
19/8/17 Run 7 km
18/8/17 rest day
17/8/17 SL B+ walk 4 Km
16/8/17 Run 6 km walk 5km
15/8/17 walk 4 km
14/8/17 Circuit training
13/8/17 Rest Day
12/8/17 Walk 6 km
11/8/17 Run 4.5 km
10/8/17 SL A+ walk 2 km
9/8/17 Run 5 km walk 5 km
8/8/17 Run 7 km
7/8/17 Run 8.5 km
5/8/17 Walk 4 km+SL B
4/8/17 rest day
3/8/17 Run 8 km
2/8/17 Run 3 km + SL A
1/8/17 walk 4km
SL~Strong Lift3 -
PastorVincent wrote: »Interesting study... it seems to imply that stretching is all in your head (though the article admits more testing needed)
https://www.runnersworld.com/sweat-science/does-stretching-alter-your-muscles-or-your-brain
Do any of you stretch before you run? I have not since leaving gym class. Does not seem to help/hinder me best I can tell.
The rule of thumb is dynamic stretching before exercise and static stretching afterwards.https://www.youtube.com/watch?v=NBp7ZJtyVIA
https://www.youtube.com/watch?v=FBqT5rAkwns
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Date Miles today - Miles for August
8/1 8 miles - 8
8/2 4 miles - 12
8/3 8 miles - 20
8/4 REST DAY
8/5 12 miles - 32
8/6 REST DAY
8/7 7 miles - 39
8/8 8 miles - 47
8/9 REST DAY
8/10 7 miles - 54
8/11 REST DAY
8/12 7 miles - 61
8/13 REST DAY
8/14 7 miles 68
8/15 8 miles 76
8/21 9 miles 85
8/22 8 miles 93
8/23 4 miles 97
8/24 9 miles - 106
8/25 REST DAY
8/26 11 miles - 117
8/27 REST DAY
8/28 7 miles - 124
8/29 9 miles - 133
8/30 4 miles - 137
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
Another horrible month for me. A lot of garbage in my life lately that I'm dealing with. It will get better real soon. Tomorrow I will post the September Challenge.6 -
@ddmom0811 Love bats. He was just trying to get the bugs in your light. I don't see many here. We do have a healthy population of dragonflies this year though.2
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@PastorVincent Rolling seems to do more than anything for me and I'll spot stretch if something starts to get really tight (calves/hips usually) but I'm not regular with it. I used to stretch a lot (gymnast days) but I think I would call that flexibility over stretching.
When I was first getting used to high mileage building, I would get really sore and tight. Rolling and the Yoga for Runners really helped me. I probably should still do it, but since I don't get as sore as I used to, I am less motivated to do it.4 -
Well, yesterday I learned that I can run 11 miles without fuel. Yes, it was another mid-week long run for me to sweep the crazy out of my brain.
Thanks to that 11 miles, I only need 5.4 more to make 100 miles for August. Tonight is bowling night so that will have to happen tomorrow.
Looking forward to Labor Day, when I can have another nice long run.11
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