August 2017 Running Challenge

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  • Orphia
    Orphia Posts: 7,097 Member
    5512bf wrote: »
    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-advantage


    BruinsGal_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.
  • Elise4270
    Elise4270 Posts: 8,375 Member
    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

  • katharmonic
    katharmonic Posts: 5,720 Member
    @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 :).


  • PastorVincent
    PastorVincent Posts: 6,668 Member
    garygse wrote: »
    @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. :smiley: I find the more I have to pay attention and think about running the less I want to do it. So I just go.
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
    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

    exercise.png

    Upcoming Races:
    9/9/17 - Wabash Trace HM
    10/21/17 - Oregon Trail Run HM
  • NikolaosKey
    NikolaosKey Posts: 410 Member
    edited August 2017
    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 Marathon
  • cameronheel
    cameronheel Posts: 191 Member
    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
  • cburke8909
    cburke8909 Posts: 990 Member
    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.

    exercise.png

  • PastorVincent
    PastorVincent Posts: 6,668 Member
    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.

  • JimCrackinDandy
    JimCrackinDandy Posts: 146 Member
    73.5 /90
    coming up short this month :(
  • mustb60
    mustb60 Posts: 1,090 Member

    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 Lift
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    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
  • Elise4270
    Elise4270 Posts: 8,375 Member
    @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.
  • Stoshew71
    Stoshew71 Posts: 6,553 Member
    Azercord wrote: »
    @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.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
    Stoshew71 wrote: »
    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.

    Do YOU do that? Does it seem to help you at all?
  • Elise4270
    Elise4270 Posts: 8,375 Member
    edited August 2017
    @Stoshew71 thanks for posting the stretches (I'm sure it's not the first time you've shared them).

    I going to make a point to do it every day. Some good stuff there.
  • WandaVaughn
    WandaVaughn Posts: 420 Member
    My plan changed my midweek run to five miles as of today. Did it! And tomorrow is 3 miles. I will hit my goal, following my plan! Hurray!

    September will have a dilemma. I started earlier than 12 weeks to get ready for the HM on 11/4. I'm in week 7 now. Should I repeat week 11 over and over again when I get there until I need the scale back week at the end of October? Should I repeat the easier weeks now? The highest mileage is 12 miles on the plan. Geez, I'm not even going to do a full 13 miles before HM day? I'm starting to hyperventilate here!
  • Elise4270
    Elise4270 Posts: 8,375 Member
    WandaVaughn wrote: »
    My plan changed my midweek run to five miles as of today. Did it! And tomorrow is 3 miles. I will hit my goal, following my plan! Hurray!

    September will have a dilemma. I started earlier than 12 weeks to get ready for the HM on 11/4. I'm in week 7 now. Should I repeat week 11 over and over again when I get there until I need the scale back week at the end of October? Should I repeat the easier weeks now? The highest mileage is 12 miles on the plan. Geez, I'm not even going to do a full 13 miles before HM day? I'm starting to hyperventilate here!

    Relax.

    My longest run before my first half was 9 miles. Not 9 pretty miles, mind you. Ugly, walking, slogging, takin' a break mid way miles. My time was 2:30. I had to walk most of the last 3 miles because my thighs chaffed bloody. (Don't forget the body glide).

    Don't invite injury. Make the best of it. I say stay focused on quality right now. Do taper the week before, eat right, and sleep well.

    The goal is to finish and enjoy the experience. Next one you can train harder and even smarter :wink:

    You got this.
  • amtyrell
    amtyrell Posts: 1,447 Member
    Aug 22- 4.2 miles total 4.2
    Aug 24-4.7 miles total 8.9
    Aug 27-4.1 miles total 13.0
    Aug 28- 2.2 miles total 15.2
    Aug 30- 4.1 miles total 19.3

    Goal event November 18 Annapolis Running Fest 10k.


  • karllundy
    karllundy Posts: 1,490 Member
    8/1 - Rest/sick day - feeling better, but not sure running would have been good. Hoping for tomorrow.
    8/2 - 4.5 miles of hill repeats. Glad I did it, more glad I'm done.
    8/3 - 3.5 short miles before getting in the car with the family.
    8/4 - Road trip / vacation
    8/5 - Road trip / vacation / anniversary
    8/6 - 5 miles. Gorgeous morning for a run!
    8/7 - 5 miles. Again, beautiful morning!
    8/8 - 5 miles. Another nice morning!
    8/9 - 4.6 miles of hill repeats with group. I am soooo tired and sleepy today.
    8/10 - 4.4 treadmill miles / trek class. Then upper body weights/abs.
    8/11 - Rest day because I have to.
    8/12 - 6.6 mile group run. Perfect weather.
    8/13 - 2.3 treadmill miles. Then quick upper body weights.
    8/14 - 5.3 miles track / intervals.
    8/15 - 5 miles. Another relatively cool, delightful morning to run.
    8/16 - 4.85 miles of group hill run. Rough, but good.
    8/17 - Rest day. If I run more than 5 days in a row, bad things tend to happen.
    8/18 - 5 miles. Gorgeous morning to run.
    8/19 - 7.75 mile group run.
    8/20 - Unplanned rest day.
    8/21 - 5 miles of treadmill "intervals"...ugh
    8/22 - 5 miles.
    8/23 - 4.9 miles of group hill run.
    8/24 - 3.5 slowish miles. Had to cut it short since I overslept a bit.
    8/25 - Rest day.
    8/26 - 8 mile group run.
    8/27 - Hip / knee pain...decided to pass.
    8/28 - 5 gentle/ginger miles...hips still sore, knees OK
    8/29 - 5 comfortable miles.
    8/30 - 5 miles including some extra hills since I couldn't get to my group run.

    exercise.png
  • _nikkiwolf_
    _nikkiwolf_ Posts: 1,380 Member
    @KatieJane83 That workout challenge sounds like a killer. I probably would have been dead after the 70 burpees! Congratulations on winning the training session, that's a great reward for a super-impressive workout :)

    @WandaVaughn If you can run 12 miles, you can also finish a half marathon! Most beginner plans have less than 13.1mi as the longest run.
    So you have 4 extra weeks? I wouldn't do week 11 of your plan five times. Usually your training plan should have some kind of rhythm of harder and easier weeks - like two or three weeks in which the distance increases, than one easier "cutback" week in which you recover from that. If you add weeks, you should do the same - maybe some mix of week 11 for some weeks with the last easy week repeated in between.
    Or if you feel good, you can also increase the distance a little further in those extra weeks. Don't do too much more, and again remember to add in one or two recovery weeks.
    Which plan are you following?

    @RespectTheKitty Great long distance in the middle of the week!

    @ddmom0811 Great that your ankle feels better! I sometimes see bats on my runs too, but never close. But I'm pretty sure they are really good at avoiding obstacles and won't get tangled in your hair :smile:

    @PastorVincent Hope you feel better already! Getting a cold in summer somehow is even more frustrating than in winter.


    I woke up with a cold too on Sunday. Stubbornly went on the long-planned long bike ride anyway and survived it, but Monday and Tuesday I was completely wiped out. Instead of 10km speedwork I did 6km of easy running on Monday. On Tuesday I went indoor climbing as planned, but spent a large fraction of the time sitting on the floor watching others climb. I was going to make today a complete rest day, but the throat ache from hell is gone, and they promised rain for tonight, so I'm tempted to run a bit...
  • karllundy
    karllundy Posts: 1,490 Member
    @PastorVincent - FWIW, I do some brief dynamic stretches before running pretty much every time. I am a little less consistent with post-run static stretches. Might be in my head, but I've only had one injury in ~4 years.
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