August 2017 Running Challenge
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8/1- 5 miles+yoga
8/2-30 min strength training+ 22 min swim+20 min yoga
8/3-4 miles +yoga
8/4- 30 min swim+yoga
8/5- 13 miles +yoga
8/6-6.1 miles
8/7-P90X3 Total Synergystics
8/8-6 miles with 3 @ tempo
8/9-30 min swim
8/10-5.3 miles + strength training
8/11-Rest Day
8/12- 5.6 miles
8/13-13.1 miles- Little Miami Half Marathon
8/14- 20 min bike + 40 min stretch/foam rolling
Surprisingly, I have recovered very well from my half on Sunday. My legs were stiff and sore yesterday, so after walking the dog, I rode on my bike trainer for 20 minutes to loosen them up, then I spent 40 minutes stretching and foam rolling. The rolling was painful as usual, but today my legs feel fantastic. I am going to do some lunch time yoga and head out for a run after work.
@katharmonic - Great way to kill 2 bird with one stone. Since I have to do both of those things this evening, I may steal your idea. There is a grocery store not far from here with a bike path that runs right behind it.
@RunTimer - Beautiful photo! I was in Northern Italy a few years ago. I was dealing with an illness and an injury at the time and had no business running, but I snuck in a few miles at lake Como and in Venice. There was no way I was going to miss that opportunity!
@PastorVincent- Congrats on the one mile finish. That's a great little medal!
@Runningmischka - Congrats on the speedy run! Well Done!
@HonuNui -Awesome photo as usual!
@shanaber - Nice job on the interval run. And the wedding planning...So exciting for you and your daughter!4 -
@karllundy and @PastorVincent I always ignore what Strava, my watch or any other app tell me and just go with "calories burned = weight in kg * distance in km".
If you insist on using miles and points, you need to add an extra factor:
"calories burned = 0.73 * weight in lbs * distance in mi".
Actually, there are more complicated versions of that formula listed here, accounting for fitness and slope, but I ignore all the overly complicated details and stick with my simplified version, works well enough for me. It's easy enough to do in my head and enter the number manually at MFP. For example for my run this morning that gives me 420cal instead of Stravas 541. I still use Strava for the social aspect and as a convenient training diary where I can also add photos, notes, etc.2 -
_nikkiwolf_ wrote: »@karllundy and @PastorVincent I always ignore what Strava, my watch or any other app tell me and just go with "calories burned = weight in kg * distance in km".
If you insist on using miles and points, you need to add an extra factor:
"calories burned = 0.73 * weight in lbs * distance in mi".
Actually, there are more complicated versions of that formula listed here, accounting for fitness and slope, but I ignore all the overly complicated details and stick with my simplified version, works well enough for me. It's easy enough to do in my head and enter the number manually at MFP. For example for my run this morning that gives me 420cal instead of Stravas 541. I still use Strava for the social aspect and as a convenient training diary where I can also add photos, notes, etc.
Yeah, I have heard "GROSS calories burned = .75 * Pounds * Miles" and "NET calories burned = .63 * pounds * miles also.
They are all guesstimations but they all vary wildly
Trail and error is all you can do I guess.
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Got out and did c25k week 5 day 3 which is the first run with no walking breaks. I did it and it felt great! I could have kept going but didn't want to over do it! And there was a HUGE long hill and I never stopped. I think I'm finally a runner. LOL. Happy birthday to me! Have a great Tuesday. Have a taco.16
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seanevan10 wrote: »Got out and did c25k week 5 day 3 which is the first run with no walking breaks. I did it and it felt great! I could have kept going but didn't want to over do it! And there was a HUGE long hill and I never stopped. I think I'm finally a runner. LOL. Happy birthday to me! Have a great Tuesday. Have a taco.
Happy Birthday!1 -
@seanevan10 - Great job! Happy Birthday.
@HonuNui - Love the picture.
@Orphia - You make a great Wonder Woman!2 -
@seanevan10 Happy Birthday!1
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_nikkiwolf_ wrote: »Actually, there are more complicated versions of that formula listed here, accounting for fitness and slope
Aww, they conflate fitness with resting heart rate.
My resting heart rate is low because of genetics, not fitness.
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Reasons why I run #23b - I walk to the kitchen to get a zero calorie cup of coffee - come back with a pseudo-latte and graham crackers. *sigh*6
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Woah!!!
@Orphia - I just opened my FB page, and saw YOUR face staring out at me from a local running page.
and a link to this:
The telegraph
The TELEGRAPH no less. That's no tabloid rag, that's a real bonafide broadsheet paper (okay, it's not a broadsheet any more)9 -
girlinahat wrote: »Woah!!!
@Orphia - I just opened my FB page, and saw YOUR face staring out at me from a local running page.
and a link to this:
The telegraph
The TELEGRAPH no less. That's no tabloid rag, that's a real bonafide broadsheet paper (okay, it's not a broadsheet any more)
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Yayyyyyy @Orphia !!! You are an inspiration!1
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@karllundy have you though about not logging any exercise calories? I know I lose weight at XYZ calories so, I just set mfp there and not to eat any or much of it back. Usually once a week I have to eat 500-600 over but it is still a weekly deficit. And I've tried to eat better foods- ones that I'm not having to guess on calories (pizza, nachos, ect). If I can be honest about the calories, I can't have it.
You probably can change a setting in Strava that will give you a smaller burn (weight, sex, ect). I ignore Strava and Garmin. In the past I haven't been able to lose weight using mfp's, Garmin's or Strava's numbers.
You think maybe something like the 21day fix might help get you moving in the right direction?
ETA I'm using the Libra app to trend my weight. It's been suprisingly accurate on my calories difference. Example -197kcal/ day average which is based on my trend weight. A big help in adjusting intake.4 -
seanevan10 wrote: »Got out and did c25k week 5 day 3 which is the first run with no walking breaks. I did it and it felt great! I could have kept going but didn't want to over do it! And there was a HUGE long hill and I never stopped. I think I'm finally a runner. LOL. Happy birthday to me! Have a great Tuesday. Have a taco.
Happy birthday.
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Woohoo @Orphia !1
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@orphia You are so freakin awesome!
@seanevan10 Happy Birthday and congrats on the c25k week 5 day 3. I still remember how I felt after that run. Surprisingly, it was great!2 -
8/1 - 5 miles
8/2 - 4 miles
8/3 - 6 miles
8/4 - rest day
8/5 - 8 miles
8/6 - 3 miles
8/7 - 0 miles - rest day
8/8 - 5 miles
8/9 - 5 miles
8/10 - 5.6 miles happy birthday run - see what I did there 5.6 miles
8/11 - rest day
8/12 - 4 miles
8/13 - 10 miles
8/14 - 3 miles
8/15 – rest day rest day my legs said they need a rest day
58 of 80 miles
@runtimer what a beautiful picture – nice song reference
@pastorvincent – very cool congrats on the miler
@runningmischka how do your stats compare to pre baby? Great run
Welcome back to the land of the running @respectthekitty water it plenty and give it some food and it should be fine
@honunui love the turtle – the caption is me ha ha
@shanaber is the wedding by you or by her?
@orphia you are an internet star! I can’t see them because my company is blocking the sites. The Telegraph how cool is that!!!
@cburke8909 hope the knee is better soon
Great workout @kristinegift
Go @wandavaughn great speed
@lporter229 glad you are feeling good
Happy Birthday @seanevan10 and super run!
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August Goal - 80 Miles
8/01 - 2.9 - Short Hill Intervals w/ WU/CD
8/02 - 3.0 - 8.51M/M, 147 AHR
8/03 - 4.0 - 9.35 M/M, 143 AHR
8/05 - 3.1 - 7:45 M/M, 148 AHR - 5K PR 24:02
8/06 - 7.8 - 9:57 M/M, 145 AHR (supposed to be 7mi but route left me a mile+ away from home)
8/08 - 4.0 - 9:43 M/M, 145 AHR (oops, thought today was long hill intervals, but was supposed to be regular intervals... so I did regular intervals uphill...smh...)
8/09 - 4.0 - 9:07 M/M, 145 AHR
8/10 - 5.0 - 9:45 M/M, 146 AHR
8/12 - 4.0 - 9:10 M/M, 146 AHR
8/13 - 6.0 - 9:32 M/M, 146 AHR
8/15 - 2.7 - 9:20 M/M, 143 AHR - Intervals 5x 0.25 mi + WU/CD
Total of 46.5 of 80
I'm really liking my HR consistency and is more in line with what my training HR should be.5 -
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
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
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@Orphia I can't wait to read the article about you! You super star!
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Completely off topic random thought:
Hey if you like really over priced coffee, Starbucks is having a sale - $20 gift card for $10
https://starbucks-promotion.cashstar.com/
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August Goal: 60 miles
8/1: 4 miles
8/2: 3.1 miles
8/3: 2.2 miles
8/5: kr30dc day 1
8/6: 5.4 miles; kr30dc day 2
8/7: 3.1 miles; kr30dc day 3
8/8: 2.7 miles; kr30dc day 4
8/9: 3.1 miles; kr30dc day 5
8/10: kr30dc day 6
8/11: kr30dc day 7
8/12: kr30dc day 8
8/13: 6.3 miles; kr30dc day 9
8/14: kr30dc day 10
8/15: 3 miles; kr30dc day 11
32.9/60 miles completed
I had a fantastic run today at lunch! I did the Zombies Run Interval training again. I guess taking yesterday as a rest day was good for me because I was really excited about running at lunch today even though it was hot and humid. It was only 88F, but it was still so humid. I went ahead and did it at lunch though because it is supposed to be upper 90's this afternoon and I have "Girl's Night" tonight with my mom and sisters. Now I have too much energy to sit here at a desk, but I guess I'll have to get back to work.
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09/08 3.80 miles
10/08 3.82 miles
14/08 4.03 miles
15/08 4.05 miles
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August Running Totals (miles)
8/1 – 9.06 warm up + speed work
8/2 – unplanned rest day
8/3 – 15.02 easy
8/4 – rest day
8/5 – 14.07 pacers' run
8/6 – 7.85 easy 60 minutes
8/7 – rest day
8/8 – 16.00 with hills
8/9 – 9.61 warmup + 10K race
8/10 – extra rest day
8/11 – planned rest day
8/12 – 6.30 warmup + 5K race
8/13 – extra rest day
8/14 – rest/recovery/worry about injury day
8/15 – 5.21 easy
August total to date – 83.12
Nominal challenge goal: 260 miles
Real goals: Stay healthy. Train well toward the Rochester Marathon. Win my age group at Pound the Ground 10K on August 9. [Done, 41:26 4th overall] Run a respectable sub-20 5K at Bergen on August 12. [Done, 19:47] Run the USATF Masters Mile (road) in under 6 minutes on August 25.
Today's notes – Two races last week was overly aggressive, and I'm paying the price. This morning the sore Achilles let me do a full 2 minute hallway jog while my eggs cooked, so I went out to test it further before lunch. Lots of stuff going through my mind, random mental chatter related to running.
Wore the new Hoka Clifton's I won in a raffle a while back. Fitting the new shoes to my feet was exactly like it had been with the demo pair, which hadn't been worn before. Didn't notice the "boing, boing" feeling so much; maybe running the demo was enough to get used to it.
I *almost* aborted the run at a quarter mile for the Achilles. Decided to keep going until I got a stronger signal that it was time to quit, and ended up adding a couple loops to get a full 5 miles in. I had decided in advance that no matter how good I felt, 5 miles was about as far as I wanted to risk right now. Given my current hypochondria uncertainty about how healthy I am, I ran around my neighborhood and was never more than 2 miles from home.
Shoe and niggle observations: If I pay attention, I can still tell the difference between asphalt roads and concrete sidewalks. The difference in the Hokas isn't as great as the difference in Kinvaras. The Hokas were very kind to my secondary niggles, which were still there; but I could tell I wasn't banging on them as hard in Hokas as I would be in Kinvaras, particularly during the downhill stretches and on the concrete sidewalks. The Achilles was still muttering whenever I paid attention, but it was at a volume level that was not obvious if I thought about other things like how the shoes were feeling. I did get some ambiguous signals late in the run that I'd gone about far enough; they were late enough and mild enough that they made no difference to how far I ran.
Traditional whine: I ran too fast. I really need to re-learn how to run easy. This run was stuck between easy and MP, not where I wanted it to be. Not a total disaster, and the HR was okay; but for the legs, I should be slower to pound less on the recovering Achilles.
I'll probably go to club practice this evening to talk to people; whether I actually run will depend on how I feel at the time. It might not be bad to add a couple of miles for the warmup, but it's not a good idea for me to be doing an actual speed workout today.
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) finished in 41:26
August 12, 2017 Bergen Road Race 5K (Bergen, NY) finished in 19:47
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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8/1 - 6 mile hot lunch run/2 mile dreadmill run before lifting
8/2 - 11 mile run w/RRR track workout: 1600/1200/800/400/400m ladder w/800/600/400/200/200m recovery jogs
8/3 - 4 mile slow recovery run
8/4 - 9 mile LT tempo run: miles 5-8 @ ~LTHR
8/5 - 4 mile slow recovery run
8/6 - 16 mile long run - another distance PR!
8/7 - wonderful rainy REST day!
8/8 - 8 mile general aerobic run
8/9 - 9.5 mile run w/RRR track workout: 2x2400m (times - 12:02 & 11:42)
8/10 - 5 mile slow recovery run
8/11 - 11.5 mile general aerobic run
8/12 - 4 mile slow recovery run
8/13 - 18 mile long run - distance PR & passed 1k miles for the year!
8/14 - rest day
8/15 - 8 mile LT tempo run: 4.5 miles @ ~LTHR / 1 mile warmup to lifting
August Total: 117/225
1026.6 miles/2,017 miles - goal for the year
Another LT tempo run today. They definitely wear me out, but I know they are super beneficial. I actually need 9 miles for the day, but am saving the last mile to do as a warmup before lifting after work. At lunch I did 8 miles with 4.5 miles @ ~LTHR. It was super humid (80% +) but, fortunately, it was also cloudy and only in the mid- to upper-70s, and started raining about 3 miles into my run. That rain felt good!
Still feeling strong, and really good about my training. My weight is still trending just slightly down, so I'm happy with that as well. Aesthetically, I'm fine with where my weight is right now, but any additional losses will just make me faster, lol. I do want to start focusing more on my macros though, and make sure I'm properly fueling my workout schedule. I need to do some more reading/research.
Happy running all!6
Congrats though 
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