August 2017 Running Challenge
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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
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!2
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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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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 -
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ha ha I'm in Alabama and if it's under 72 at 5:30 am I'm like wow it's chilly today4 -
Random question I've been meaning to ask but kept on forgetting. I have a 5k mud run coming up. To save on gas/parking and get more out of it, I was thinking of running/walking to the event and home again. Total distance would be in the 25 mile range. The mud run itself would be a glorified home and, since it's with my coworkers, it takes like 2 hours, so not exactly taxing.
That all said, How would that work as far as the 25-35% rule for weekly long runs? Technically I'd be running, taking a short break, hiking, taking another short break, and running/walking again..... oh the things my mind comes up with.
Just a note, training plan (reduced one) has a 14 mile set for Sat and a 10 mile for Sun, so I'd be skipping the Sunday run with the total miles on Sat.0 -
just as long as you come run with me when it's -12 with a -40 windchill. then it's fair.6 -
skippygirlsmom wrote: »
ha ha I'm in Alabama and if it's under 72 at 5:30 am I'm like wow it's chilly today
I can't say that I like running in the heat. But I am actually more uncomfortable about runnung in the cold. Hot and sweaty is something I understand. Cold and sweaty means you're sick. Luckily we don't have too much cold. I don't really know how to dress for running in cold weather.4 -
skippygirlsmom wrote: »
ha ha I'm in Alabama and if it's under 72 at 5:30 am I'm like wow it's chilly today
I can't say that I like running in the heat. But I am actually more uncomfortable about runnung in the cold. Hot and sweaty is something I understand. Cold and sweaty means you're sick. Luckily we don't have too much cold. I don't really know how to dress for running in cold weather.
I would much rather run in the cold. But I do prefer getting ready to run in the heat over getting ready to run in the cold. Takes like 10 minutes just to get bundled up!3 -
I have run in the 90's with ONE HUNDRED PERCENT humidity. I have also run in negative temperatures... IN THE SAME SILLY CITY.5 -
MNLittleFinn wrote: »Random question I've been meaning to ask but kept on forgetting. I have a 5k mud run coming up. To save on gas/parking and get more out of it, I was thinking of running/walking to the event and home again. Total distance would be in the 25 mile range. The mud run itself would be a glorified home and, since it's with my coworkers, it takes like 2 hours, so not exactly taxing.
That all said, How would that work as far as the 25-35% rule for weekly long runs? Technically I'd be running, taking a short break, hiking, taking another short break, and running/walking again..... oh the things my mind comes up with.
Just a note, training plan (reduced one) has a 14 mile set for Sat and a 10 mile for Sun, so I'd be skipping the Sunday run with the total miles on Sat.
IMO you would count all 25 miles as a single run. The breaks might midgate to some, but probably not much. I have seen several reports that indicate a 5 mile work out in the morning and a second 5 mile work out in the evening is almost as effective as a 10 mile work out. So I would GUESS the same here.0 -
PastorVincent wrote: »MNLittleFinn wrote: »Random question I've been meaning to ask but kept on forgetting. I have a 5k mud run coming up. To save on gas/parking and get more out of it, I was thinking of running/walking to the event and home again. Total distance would be in the 25 mile range. The mud run itself would be a glorified home and, since it's with my coworkers, it takes like 2 hours, so not exactly taxing.
That all said, How would that work as far as the 25-35% rule for weekly long runs? Technically I'd be running, taking a short break, hiking, taking another short break, and running/walking again..... oh the things my mind comes up with.
Just a note, training plan (reduced one) has a 14 mile set for Sat and a 10 mile for Sun, so I'd be skipping the Sunday run with the total miles on Sat.
IMO you would count all 25 miles as a single run. The breaks might midgate to some, but probably not much. I have seen several reports that indicate a 5 mile work out in the morning and a second 5 mile work out in the evening is almost as effective as a 10 mile work out. So I would GUESS the same here.
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8/01/2017 - 0 miles
8/02/2017 - 9 miles Z3/Z4
8/03/2017 - 7 miles Z2
8/04/2017 - 5 Easy miles
8/05/2017 - Cranberry Cup 5k - 23:18
8/05/2017 - Howl at the Moon 5k - 25:11
8/06/2017 - Rest
8/07/2017 - 7.75 miles
8/08/2017 - 6.5 miles Z2
8/09/2017 - 7 miles Z2
8/10/2017 - 7 miles Z2
8/11/2017 - REST DAY BAH
8/12/2017 - 15 miles (includes 15km "race" )
8/13/2017 - Rest Day
8/14/2017 - 7 miles Z2/Z3
8/15/2017 - 9 miles Z2/Z3
Summer Goal: Get my marathon pace below 9 minutes.
Official Marathon PR: 4:11:28
Next Races (more as I find them):
10/14/2017 - Stop, Drop, and Run - Fireman style obstacle course - 5km
05/06/18 - Pittsburgh Marathon - aiming for sub four hours.
Nothing fancy - just a hot humid run.3
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