July 2018 Running Challenge
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Like @juliet3455 I get a lot more daylight than many of you! Sunrise today was 5:15 AM and sunset is 10:02 PM. That means I can run without worrying about reflective gear or lights between 4:30AM and around 10:45PM, maybe a little longer if I pick my route carefully so I'm not interacting with traffic or trip hazards.
But it also means I'm running in the dark at 4PM in the winter. So...
@sarahthes You sound like you're even further north than I am south.
It starts getting light at 7:30 am at the moment, so all my morning runs are in the dark.
@Avidkeo Nice 10 km!!
Today I did my 17th stint as parkrun Run Director.
A nervous moment when the rain on the phone made the timekeeper's app add a bunch of results, but we sorted it out partly because we had the backup timekeeper's results.
Happy it all went well.
Thanks! And well done doing the director role! I've never done a parkrun, out nearest is 2hrs away2 -
Temps have cooled, crazy long 18 miles. Guess I earned yesterday's rest day.8
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@Orphia I am just north of 53°N. @juliet3455 is even further to the north than I am!3
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@Orphia I am just north of 53°N. @juliet3455 is even further to the north than I am!
Wow, you are way up there! I am only at 40N. Sunset is 8:53 pm and sunrise is 5:57 am.
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And we've now hit the time of year where our overnight lows are in the 90s. Woo!
Took today as a rest day. And probably tomorrow too. And Monday is the start of marathon training. I ordered some KT tape for my foot. I iced and rolled and stretched yesterday. Will do the same today and tomorrow.8 -
Date :::: Miles :::: Cumulative
07/01/18 :::: 3.1 :::: 3.1
07/02/18 :::: 5.5 :::: 8.6
07/03/18 :::: 3.0 :::: 11.5
07/04/18 :::: 5.6 :::: 17.1
07/05/18 :::: 0.0 :::: 17.1
07/06/18 :::: 2.0 :::: 19.2
07/07/18 :::: 3.8 :::: 22.9
Wow, what a gorgeous morning of perfect weather. Did an easy, slower paced run to save energy for tomorrow's race. Had a great conversation with a running friend, so time went by quickly.
I'm looking forward to tomorrow, other than having to get up early and drive an hour to get there.
Upcoming races:
7/8/18 Boilermaker 15K, Utica NY
7/28/18 Chocolate Challenge 5k, Syracuse NY
8/19/18 Falmouth Road Race (7 miles), Falmouth, MA
8/26/18 18.12 Challenge, Sackets Harbor, NY
10/28/18 Marine Corps Marathon, Arlington VA
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PastorVincent wrote: »@Orphia I am just north of 53°N. @juliet3455 is even further to the north than I am!
Wow, you are way up there! I am only at 40N. Sunset is 8:53 pm and sunrise is 5:57 am.
I grew up on the 49th parallel. 25 minutes from the border. Moving to Edmonton for university was an adjustment, and then moving back in with my parents for a few years was another adjustment, and then moving back to Edmonton with an American husband in tow was another adjustment. But we've been here 13 years now so we are mostly used to it.
Actually, I don't think my husband will ever be used to the winter weather.2 -
cburke8909 wrote: »Temps have cooled, crazy long 18 miles. Guess I earned yesterday's rest day.
That's CRAZY good! I'd say that rest day was well timed. Now you probably deserve another one tomorrow
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Ugh, very hot, miserable 12 mile run this morning. Felt awful, felt like stopping after 5, but then it felt like I 'hit the wall' and somehow it felt easier. I remembered to run tall, felt like I even was exaggerating it, but when I did, I could barely feel my feet hitting the ground. Weird.
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@shanaber Another point of anecdata for you: When Asics discontinued the 33-M, I tried Mizuno Wave Riders as my walking shoes. Felt great, but I got ankle twinges before the tread wore out, using them only for walking. New shoes fixed the problem. I had thought I was just getting old and finicky and needed better shoes than when I was younger; but discussion here makes me wonder if they just wear out fast.
Not that big a deal for my walking shoes. I run mostly in Saucony Kinvaras, and their lifespan for the way I use them is fairly predictable.2 -
July Running Totals (miles)
7/1 – rest day
7/2 – 5.11 not easy enough
7/3 – 4.14 warmup, speed work, cool down
7/4 – 6.22 commute to/from town park
7/5 – 3.74 warmup, tempo run, cool down
7/6 – rest day
7/7 – 10.01 poorly paced run
July running total to date – 29.22
Nominal July mileage goal: 100 miles
Real goals: Get healthy. Build base. Work toward being able to run Wineglass in September.
Today's notes – The heat broke. Garmin says it was 55º F (13º C) when I started running at 7 AM, though it was warmer by the time I got done. I showed up to pace 6, 7, or 10 miles at an 8:00 pace for the training program; got one guy who wanted to run with me. He was young, and naturally a little faster than I am. Slowed him down a couple times, but mostly just ran with him.
The route ran long, and I wimped out when the Garmin said 10 miles. My left Achilles had been telling me I shouldn't run much farther since around 9.6 miles, but pride pushed me past 10. The new guy slowed to a walk with me to get back to the store. We had a nice conversation about marathons and qualifying for Boston and banking time versus trying to run negative splits. While talking, I didn't watch the pace as closely as I should; the average came out to 7:42 per mile. Oops, my bad.
But after running in 88º and 90º with high humidity, 7:30 per mile felt pretty easy at 55º with reasonable humidity.
Per instruction from the podiatrist, I stretched well then came home and iced my ankles. They feel pretty normal now, and I'll see how they are tomorrow. Then I'll make a decision on whether I'm running Shoreline Half next Saturday, when there is no pace group because of the race.
2018 races:
February 17, 2018 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) finished in 54:48
February 24, 2018 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) finished in 28:46
March 17, 2018 USATF Masters 8K (Shamrock 8K, Virginia Beach, VA) finished in 31:55
March 24, 2018 Spring Forward 15K (Mendon, NY) ran at MP, finished in 1:10:47
April 16, 2018 Boston Marathon (Hopkinton, MA) finished in 3:28:43
April 29, 2018 USATF Masters 10K (James Joyce Ramble, Dedham, MA) finished in 41:33
May 20, 2018 Lilac 10K (Rochester, NY) finished in 42:21
May 26, 2018 Sunset House 5K (Rochester, NY) finished in 20:12
June 3, 2018 USATF Masters Half Marathon (Ann Arbor, MI) finished in 1:34:42
June 9, 2018 Ontario Summit Trail Half Marathon (Naples, NY) DNS - injury
June 17, 2018 Medved 5K to Cure ALS (Rochester, NY) short course, 18:04 for ~2.9 miles
June 30, 2018 Charlie's Old Goat Trail Run 5 mile (Victor, NY) 4.89 miles by Garmin, 43:15
July 28, 2018 Battle at Bristol 10K (Naples, NY)
September 30, 2018 Wineglass Marathon (Bath, NY)
November 11, 2018 Syracuse Half Marathon (Syracuse, NY)
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7/1: 4.5 miles
7/3: 2.5 miles
7/4: 6.3 miles
7/6: 3 miles
7/7: 5 miles
Total: 21.3/85
Upcoming Races:
Wineglass Marathon 9/30
4.5 miles at a local park, and then another .5 with my dogs when I got home. I know .5 doesn’t seem like a lot for dogs, but they are bassets with short little legs, and they tend to poop out on me in warm weather if we go any further than that.
My park recently had fitness equipment installed. Obviously, it is not anything near what I would use at the gym, but it makes for a nice circuit to do between the 2 mile laps around the outer trail. Of course, I had to stop and try it out.
Also, the river looked beautiful today!
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1.00 mike 7/6/18
2.05 miles 7/7/18
Total: 4.62/ 30
Having terrible shin splints and I’m hoping they get better, but I’m glad I haven’t given up yet!5 -
Arieslife88 wrote: »1.00 mike 7/6/18
2.05 miles 7/7/18
Total: 4.62/ 30
Having terrible shin splints and I’m hoping they get better, but I’m glad I haven’t given up yet!
For me, shin splints is a sign my shoes are wearing out and need replacing - or that I'm wearing the wrong shoes.5 -
Arieslife88 wrote: »1.00 mike 7/6/18
2.05 miles 7/7/18
Total: 4.62/ 30
Having terrible shin splints and I’m hoping they get better, but I’m glad I haven’t given up yet!
Ditto on the shoes. In the meantime, KT tape worked wonders when I had shin pain last time.2 -
I finally got outside to run this morning. Some crazy person had let every person in the county plus their 2.5 children into the park to ride their bikes and go fishing, so the trail was a little crowded, but it was still glorious to be outside. At least it was glorious until I decided to do my best imitation of a movie stunt-woman. I kicked a root and lost my balance. I'm sure you could have seen "oh no...I'm falling...can I catch myself?...why, no...I'm goin' down...hmm, don't want to break my teeth...shoulder roll, shoulder roll!..." across my face as I fell. At least, I'm pretty sure that was my thought process, although it might just have been, "oh, *kitten*!". Not sure. Anyway, a nice lady saw me fall, didn't laugh at me, and helped me up. And then we both kept running. I'm a little bruised and battered, but my teeth and glasses are intact so it's all good.
I've decided to change up how I'm tracking my miles this month. In an effort to get myself outside and moving even if it's too hot to run, I'm going to add 20 miles to my goal and count my walking miles. Hope nobody feels like that's cheating.
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@amymoreorless - I am FAR from any kind of expert - but a few years ago I sat through a clinic taught by a sports physician (can't think of his name but he was the NY Giants physician so he knew what he was talking about). At any rate - he claimed every runner should grab two salt packets from a restaurant for long races. A few miles into the run, open up a packet, spread a little in the palm of your hand, and lick it off. Repeat once or twice more depending on heat and miles. It was the first time I heard anyone say that too much water w/o replenishing sodium is a bad combination.
That same physician raved about how beneficial ice baths are. I've never done his salt suggestion - but the year I trained for the Chicago Marathon I took ice baths after almost every single long run and I really do credit them for keeping me injury free and somewhat pain free. The initial plunge is hard but it really did feel good on my muscles.
We've had a glorious break in the heat/humidity. Ran 6 this morning - although my 4-legged buddy Tony only made it 4. He's just such a black hairy beast that any heat and sun wears him down.
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@amymoreorless Sorry you are feeling so bad!
Drinking lots of water during your run can be even worse than not drinking anything at all, because you "dilute" the sodium concentration in your blood. (*)
Gatorade would be a bit better, but it doesn't replace all the sodium you lose when you are sweating. According to the numbers I found, you lose 900 to 1400 mg of sodium per liter of sweat. Gatorade contains about 450 mg of sodium per liter. So if you wanted to replace 100% the sodium you lose, for each litre of sweat you would have to drink two litres of Gatorade!
(*) I find the examples on this page very interesting: http://sportsscientists.com/2007/11/sports-drinks-sweat-and-electrolytes/ I think it's written a little exaggerated, but it's the only page I found with concrete numeric examples.
I've also read that your performance doesn't really suffer until you lose more than 4% of your body weight in sweat. I actually weighted myself before and after my run this morning. I didn't drink anything during the run. I ran a bit less than an hour, and lost 1.2kg, which is around 2% of my weight, so no problem.
For my long run last week (~2 hours), I filled my bottle with a drink containing elektrolytes. I use high5 zero tablets (https://highfive.co.uk/product/hydration/zero/ - they are a UK product, so I'm not sure if they exist in the US). I'm not saying they are the best, they just happen to be what I can buy locally, and I like the taste I put two of them in a 500ml bottle, that's 500 mg of sodium. I planned my route so that I could refill my bottle with water once during my run, so in total I probably replaced half the water I lost; and half the sodium. I found this works much better for me than trying to replace all the water.
And in addition trying to stay cool and avoiding dehydration in the first place of course also helps.
I wear a white bandana with sun visor on my head (this thing: https://www.runnerinn.com/running/gore-running-magnitude-cap/120260/p ) , that I try to soak every couple of kilometres (whenever I come accross a fountain or river). I look ridiculous wearing it, but I find it more comfortable than basecaps, and I tell myself the white color helps reflect sunrays away.
(p.s. I got distracted before clicking "post" when I first wrote this, and you already got lots of replies now, but after typing all this I'll post it anyway
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Oh, and my latest addition in the battle against the heat: a selfmade cooling bandana filled with water crystals.
A few weeks ago someone @lisamac showed their ice-filled bandana on Strava. That week I first tried stuffing a bandana with ice cubes, later I found this tutorial which uses water storing crystals instead : https://msdebbie2u.com/2014/02/28/cooling-bandanas/
It's not as cold as the ice-cube version, but it's easier to "recharge" during the run by soaking it in a fountain.
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July goals 60 miles. Work up to 5 minutes of running. Bike often. Rehab smart.
1---5.52 mtn bike
2---2.09 run 3(4,4)
3---5.58 mtn bike
4---3.33 mile run 5(4,4)
4---2.43 road bike
5---3.42 run 7(3,3)
6---9.04 mtn bike
7---6.33 5(4-2,3-2,2-2)
A bit cooler, 85F. Good run felt like something finally clicked.
MILES
Running 15.2
Cycling/MTN bike 22.6
Upcoming Races
July 22 Draper Lake Duathlon (3k,22.5k,3k). Norman OK
October 14th Spirit of Survival Lawton OK. Quarter Marathon
March 31, 2019 A2A Undecided distance. Ardmore OK
April 28, 2019 OKC Memorial Marathon (half)4 -
Just time for a quickie this morning as I woke up late. 2.5 miles. But I met my goal for the week of doing some running every day this week!
Weather is nice again today. May have a walk later.7 -
RespectTheKitty wrote: »Just time for a quickie this morning as I woke up late. 2.5 miles. But I met my goal for the week of doing some running every day this week!
Weather is nice again today. May have a walk later.
@RespectTheKitty Your version of a quickie is different to mine... Yay for meeting goal this week!
Morning all. Rest day today so I'm. Going to do some strength training, and depending on the weather go for a gentle stroll with miss 4. I think its supposed to rain though so will see. My goal for today is to get 10k steps.6 -
RespectTheKitty wrote: »Just time for a quickie this morning as I woke up late. 2.5 miles. But I met my goal for the week of doing some running every day this week!
Weather is nice again today. May have a walk later.
Your version of a quickie is different to mine... Yay for meeting goal this week!
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7/1 – 5
7/2 – 0
7/3 – 5
7/4 – 4
7/5 – 0
7/6 – 3
7/7 - 3
20 out of 60 miles
Just over 3 miles. Skip is away at a youth conference with church so I took my other “daughter” Macy the 7 year old Labradoodle with me. She’s run with me in the past but never a trail run. After .75 of a mile I took her off the leash and she had a great time. She stayed either right in front of me or by my side. If she stopped to sniff I kept going and she caught back up. The few bikes and one couple running didn’t phase her at all. I’m sure she will come again.
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07/01/2018 - 0
07/02/2018 - 0
07/03/2018 - 0
07/04/2018 - 13.1 miles - The sun tried to kill me
07/05/2018 - 0
07/06/2018 - 8 miles - 8:41 pace
07/07/2018 - 13.1 miles
Upcoming Races:
07/20/18 - Liberty Get Well Mile
08/11/18 - Howl At The Moon 5k
--More as I find them - need to find a nice trail race
2021 - Disney World Dopey! (if can raise funds)
Loaded up with Tailwind for one last try of it - and regretted it. Had to turn in way early and only made 13 miles. Bah. Dunno what it is with that stuff. I will just have to give away my almost new bag of it at the next trail run I make it too.
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Busy day, but I had an early start. Ran 16+ miles before my husband even got out of bed
It was challenging, and I was pretty sore when I got home, but it felt good to get out on some long side roads that curve around beside a highway and bypass and just go. Lots of pretty fields. I don't want to run that long every week, but every once in a while I may throw one into the plan.
In other news, I think its time for new shoes. They just feel worn out, and at one point BOTH of my knees started hurting. It went away after a little while and I'm going to watch for any signs of issues moving forward, but am hoping it's just a shoe thing. Tomorrow is a rest day, but then it'll be time to break into the bag of new shoes in the closet! Fun!
Upcoming race:
7/16 CityTrail OnTour 5k11 -
7/1 rest
7/2 4miles
7/3 7miles
7/4 rest
7/5 4miles
7/6 5miles
7/7 11miles
11 miles at 8:30 this morning. Buffalo weather is awesome! It was sunny, but the humidity broke 2 days ago and it was lovely. I ran from my sister's house down to Delaware Park, then around Hoyt Lake (which is really just a big pond), then along a "river" path. I didn't even think to take pictures... I ran past museums, a Japanese Garden... anyway it was just a pleasant long run. I averaged a 9:20 pace even with my first mile being pretty slow.
I'll be sad to return to Virginia and all the heat and humidity!
3/18/2018 Shamrock half marathon
3/24/2018 Don't Sit on Colon Cancer 5K
5/28/2018 Run to Remember 5K
10/7/2018 Crawlin Crab half marathon
10/13/2018 Joggin for Frogmen 5K
11/18/2018 Norfolk Harbor half marathon8 -
@RunsOnEspresso - I hope the KT tape helps. I did have mine wrapped once at a race expo and it was great.
I also ditto the comments on shoes being the primary culprit for my shinsplints. That said I did have a PT tell me that typically it is the result of your calves being too tight that pull on the ligaments at the front of your shins (primary cause though is worn out shoes or the wrong shoes). You can help relieve it once they start to hurt by doing some calf stretches. He also had me applying ice then heat after my runs. I think it took about 2-3 weeks for them to go away completely but now I know as soon as I feel that twinge that it is time for new shoes.Arieslife88 wrote: »Having terrible shin splints and I’m hoping they get better, but I’m glad I haven’t given up yet!
@mobycarp - Thanks for the additional information!
@marisap2010 - beautiful pictures! It is fun at the agility trials to see the basset hounds and corgis run with such short little legs! I am impressed they can do 4 miles!
@5BeautifulDays - no one here will think you are cheating! You are getting out and moving!
@biketheworld - I have heard that ice baths are great for recovery and my trainer would love for me to use them but I just haven't been able to get beyond the its too damn cold! Is Tony the cute guy in your profile picture?
@_nikkiwolf_ - great information! Glad you posted it anyway I had purchased a scarf with those crystals very similar to the one you made! Awesome idea! Now I am wondering where the one I bought ended up!
@elise4270 - I saw your run on Strave and it was impressive! Great job getting in so many intervals as well as a great pace.
@skippygirlsmom - I am sure Macy had a blast. I would love to take Hobbes somewhere that I want to run that he could go off leash. I won't near our river because there are too many snakes and most all the trails nearby are leash only or no dogs at all. I am guessing because there is so much biking going on.
@polskagirl01 - love that you got in a really long run before your husband got up! Mine gets up so early that I would be running in the middle of the night to get it in before he got up!
ETA - I missed an entire page and then some so needed to update with the rest!
No run for me today. The agility trial was a tiny bit cooler but there were many more people and dogs so it lasted forever and all I wanted to do when I got home was nap. Hobbes too and he is still asleep 7
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