July 2018 Running Challenge

RunsOnEspresso

7/1/18 unplanned rest

7/2/18 2.55 miles
7/3/18 rest
7/4/18 2.7 miles
7/5/18 3 miles
7/6/18 rest pf
7/7/18 rest pf
7/8/18 rest pf

7/9/18 3 miles
7/10/18 3.15 miles
7/11/18 2.95 miles
7/12/18 2.9 miles
7/13/18 2.6 miles
7/14/18 3 miles
7/15/18 8 miles

7/16/18 2.85 miles
7/17/18 3.45 miles
7/18/18 2.9 miles
7/19/18 3.05 miles
7/20/18 2.7 miles
7/21/18 weather
7/22/18 9 miles

7/23/18 rest
7/24/18 3.25 miles
7/25/18 3.25 miles

Total 64.3 miles /75-85

Been MIA the last few days. I am over 90 posts behind and not going back through. Lol

Last two runs in Chicago. Love it! It's only been about 70 at 6 am. Humidity not even an issue. Ran down to and along the lake. Hotel is about 5ish minutes from the lake. Two more runs here and then back to hell. Hah!

mbaker566

7/1-1.01mi
7/2-1.04mi
7/3-1.04mi
7/4-2.02mi
7/5-3.12mi
7/6-1.01mi(2 hours of aerial hammock and hoop)
7/7-1.01mi(2 hours of aerial yoga)
7/8-1.01mi(walked 5 miles at the renaissance faire)
7/9-1.01mi
7/10-1.5mi
7/11- 2.2mi (2 hours of aerial yoga)
7/12-1.04mi (1 hour aerial yoga)
7/13- 1.01mi (2 hours of aerial hammock and hoop)
7/14- 2.07mi (3.5 hours of aerial yoga)
7/15- 2.00mi
7/16- 1.01mi
7/17- 1.01mi
7/18- 6.15mi(2 hours of aerial yoga)
7/19- 1.01mi(1 hour aerial yoga)
7/20- 1.01mi
7/21- 1.01mi
7/22- 1.01mi
7/23- 1.20mi
7/24- 4.56mi
7/25- (1 hour aerial yoga)

took a break from the house and from crocheting(teaching myself). it was nice to get some miles in. i felt very unfueled, felt fasted. maybe i should pay attention to my nutrition if i am going to be running and eating at such a deficit. speed demon speeded herself out but old girl took us home.

i realized i don't follow thru with my toes when i run. so i put some time in on the last mile focusing on pushing all the way thru my stride. i also cross across my body with my arms, i've been working on that for a long time. idk if i've improved or not. but now i have one more thing to work.
1 lean forward
2 moving my strike off my heal
3 stop crossing
4 toe follow thru

i do well with one when i think about it. i feel like i'm improving 2 and it happens naturally when i do 1. also when i do speed demon's final sprint home, i feel like my form is greatly improved as opposed to when i am just comfy running. 3 takes a lot of work. 4 we'll see since it is a new thing.

RunnerGrl1982

July Goal: 53 miles

Current Mileage To Date: 41

7/1: Rest
7/2: 2 miles
7/3: Rest
7/4: 3 miles
7/5: Rest
7/6: 2 miles
7/7: 2 miles
7/8: Rest
7/9: 3 miles
7/10: Rest
7/11: 3 miles
7/12: Rest
7/13: 3 miles
7/14: 4 miles
7/15: Rest
7/16: 3 miles + 5 x 10 second sprints
7/17: Rest
7/18: 5 x 200m hill efforts + 1 mile warm-up and 1 mile cool-down
7/19: 3 miles + 5 x 10 second strides
7/20: Rest
7/21: 4 miles
7/22: Rest
7/23: 3 miles + 5 x 10 second strides
7/24: Rest
7/25: 1 mile warm-up + 1 mile tempo run @ 10:20 pace + 1 mile cool down


July Miles Remaining: 12

Upcoming Races:

Santa Monica Classic | September 9th | 5k

___________________

I missed my tempo run by 12 seconds. Finished in 10:32. So close....yet so far. LOL. Ah well, I felt good today. Even though the first half mile was absolute crap, my second half mile I was booking it pretty good.

I've got a 3 mile recovery tomorrow. That'll be fun. Not quite used to running back to back days, but hopefully it will go better than last week.

shanaber wrote: »

Question to start the week - What did you buy on Amazon Prime Day?

I missed this through all the other posts! *facepalm*

So, on Prime Day I bought a Garmin Vivoactive 3. It was 25% off, so I jumped all over that. XD Very happy with it so far.

MegaMooseEsq

Most important update first: Bowie is doing MUCH better today! Thank you so much for all of the good wishes. We’re not out of the woods because there is no out of the woods here - the vet said that if he responds to treatment we might be looking at a few more months with him, but not years. He’s had a good run and we’re prepared to say goodbye when it’s best for him, but we’re very glad that it’s not today.

As for me, I had a very nice run this morning and am trying to figure out how to replicate it. Yesterday I’d planned to run a mile as a lifting warmup but didn’t end up doing either because of going to the vet in the morning and procrastinating in the PM. This is why working out first thing in the AM works for me - once I’m out of bed it’s much harder for me to make excuses not to do the thing that I specifically got up early to do. In any case, I decided to try running easy first thing, working for a couple of hours, then lifting. I’ve gotten to the point where fasted lifting just doesn’t cut it, but I still like running as early as possible.

Anyhow, my goal was to run 1-2 miles and to try and keep from breaking a sweat as long as possible. I’ve also been focusing on my breathing. I started out breathing 5 beats in through my nose, 4 out through my mouth. This got hard to keep up after about .25-.5 mile, so I switched to 4/4 mouth. For some reason odd breathing wasn’t working at that pace so I decided not to worry about it. I finished a one mile loop and decided to set a five minute timer to turn around again. After another quarter hour, though, my breathing shifted to 3 in, 4 out more or less without my thinking about it, which seemed like a good signal to turn around.

By the time I got home I’d run 1.65 miles in 19 minutes, was sweating but not enough to soak my hair, and definitely felt more energized than tired. I could see this kind of run working well on lifting mornings, plus I like the idea of having a goal other than speed to focus on. I think I’ll give it another go on Friday and see how I like it. Of course, it was a beautiful 67 and cloudy this morning, which helps keep the easy run easy.

JULY MILES:
7/1 Su - 1:01:09 - 5.43
7/2 Mo - lifted heavy things
7/3 Tu - 0:20:33 - 2.01
7/4 We - 0:32:46 - 3.13
7/5 Th - rest
7/6 Fr - 0:20:19 - 2.01, lifted heavy things
7/7 Sa - rest
7/8 Su - 1:10:32 - 5.84
7/9 Mo - lifted heavy things
7/10 Tu - 0:36:20 - 3.41
7/11 We - 0:22:40 - 2.00
7/12 Th - rest
7/13 Fr - 0:10:45 - 0.89, lifted heavy things
7/14 Sa - 1:12:28 - 6.30
7/15 Su - rest
7/16 Mo - lifted heavy things
7/17 Tu - 0:33:55 - 3.09
7/18 We - 0:19:54 - 1.83
7/19 Th - rest, stretch
7/20 Fr - 0:13:08 - 1.21, lifted heavy things
7/21 Sa - 1:20:25 - 7.02
7/22 Su - rest and stretch
7/23 Mo - 0:23:43 - 2.26
7/24 Tu - rest
7/25 We - 0:19:10 1.65

Total: 49.14/50 miles

Races!
July 4: Red, White and Boom! 5K Chip time: 0:32:20
August 25: The Glo Run Night Race 5K
September 8th, 9th, 15th, or 16th: MN Brewery Running Series 5K-ish fun run
October 6: Twin Cities Marathon Weekend 5K

MegaMooseEsq

Also! Last it's the week of July, how's the 50 mile club doing? @amgreenwell, @ahelgers10, @bride001, @mcw2018mfp, @ereck44, @Teerai, @hanlonsk, @madisenb, @Marissaxzxzxz

AmyOutOfControl

7/1 = 8 miles
7/2 = 3 dreadmill miles and 30 minutes strength training
7/3 = 6 miles
7/4 = 5 miles
7/5 = 3 miles
7/6 = 12 miles
7/7 = rest day
7/8 = 7 miles
7/9 = 3 miles & 30 minutes ST
7/10 = sick day
7/11 = 10.5 miles
7/12 = 3 miles
7/13 = 8 miles
7/14 = rest day
7/15 = 10 miles
7/16 = 30 minutes yoga at home
7/17 = 6 miles
7/18 = 9 miles
7/19 = 3 miles
7/20 = 13 miles
7/21 = rest day
7/22 = 10 miles (run/walk intervals with running group)
7/23 = 3 miles
7/24 = 4 miles
7/25 = 10 miles

I should have set a more ambitious monthly goal. I am joining someone on a 13 miler EARLY tomorrow morning before work. I will go well over 150 miles this month.

**Edited because I can’t spell

138.5/125 goal July miles

skippygirlsmom

7/1 - 5
7/2 - 0
7/3 - 5
7/4 - 3
7/6 - 3
7/7 - 3
7/8 - 4
7/9 - 0
7/10 - 5
7/11 - 0
7/12 - 3
7/13 - 2
7/14 - 4
7/15 - 3
7/16 - 0
7/17 - 0
7/18 - 2
7/19 - 0
7/20 - 0
7/21 - 4
7/22 - 3 miles biking with Skip
7/23 – 3
7/24 – 3
7/25 – 0 rest day – I hate running on garbage day yuck

52 of 60 miles

@garygse @shanaber asked on one of my strava posts what the heck I was doing, it was the treadmill too. I just was curious how it would track my run ha ha
@hanlonsk now that she is 18 she can join. I’ve never thought to ask her if she wanted to. She is in our Strava group though, she just never posts updates her stuff. I’ll need to get her to get it together so I can see what she’s doing while she’s away at school.
@MegaMooseEsq glad Bowie is feeling better.

First PT appointment with Skip today, wish her luck. She was so excited yesterday coach sent a text asking what size trainers she wears, she was like I don't need to buy my OWN shoes!

shanaber

@missevil - While your ultimate goal is probably to run an entire 5k race, 10k race or longer, there are many people who use a run/walk strategy for their races and do quite well with it. I have an older acquaintance who is a Boston qualifier who runs his marathons that way. Enter your 5k and run it or run/walk it but in either case have fun with it. I suspect though by September you will be running the entire distance if you keep up your training. Also my face gets like that too! Those of us with fair skin and/or red hair need to buy up all the sunscreen!
@Teresa502 - I am running the 2nd HM of the SF Marathon (you have options of Full, 1st HM, 2nd HM and Ultra). I have run the 1st HM twice and this will be the 2nd time I have run the 2nd HM. My daughter ran with me the very 1st time on the 1st HM across the GG bridge and she is running with me this time so I am super excited. She has lost a lot of weight and is in fantastic shape so this time it will be me trying to keep up with her I am sure!
@MegaMooseEsq - I am so glad Bowie is doing better for a little while at least! Does he have a bucket list? I have a good friend whose dog was diagnosed with advanced cancer so they made a bucket list of places to camp (Izzy loves camping) and dog friendly restaurants to visit!
@mbaker566 - love those tired pups! @Stoshew71 used to have some videos on correct arm placement and stride. I found them very helpful for me to get my arms where they needed to be and not swinging out too far, up too far or across my body. It also showed how your arm swing affected your stride and by keeping your arms closer to your body helped shorten your stride which I really needed help with at the time. I will see if I can find them.
@RunnerGrl1982 - awesome on scoring the Garmin!!

AlphaHowls

7/1 13.54 miles
7/2 20.08 miles
7/3 16.51 miles
7/4 20.38 miles
7/5 2.07 miles
7/6 15.36 miles
7/7 16.66 miles
7/8 16.03 miles
7/9 16.43 miles
7/10 18.27 miles
7/11 13.06 miles
7/12 10.4 miles
7/13 22.08 miles
7/14 22.07 miles
7/15 13.59 miles
7/16 17.41 miles
7/17 10.4 miles
7/18 18.46 miles
7/19 16.25 miles
7/20 15.21 miles
7/21 16.38 miles
7/22 15.31 miles
7/23 22.06 miles
7/24 15.34 miles
7/25 17.01 miles
400.36 running miles to date for this month

Nothing overwhelming or profound, just wondering where the month went...

MegaMooseEsq

missevil wrote: »

amymoreorless wrote: »

Fellow shortie runner with little legs over here! Finding the right pace for YOU is like finding a magical sweet spot with running. I wasn’t able to successfully train for longer distances until I discovered it.

Yes, that's very true! I need to forget about those numbers of very experienced runners.

rheddmobile wrote: »

If it is correct, that's a quite respectable pace for a short female noob running 5k! My first 5k was 38 minutes or something. Your pace will improve gradually as your conditioning improves, but there are several female runners here who run 12 minute miles. Great job finding a pace that feels comfortable!

It is? Well, that's a surprise, but good to know. Although I haven't finished a full 5K yet. I think my longest interval without walking in between was like 4k. I think about joining a 5k race in September. And I made the mistake to check the numbers of other people there. Which is stupid, since they are seasoned runners, but I realised that I'm going to need the same time as the walkers or the 10k runners to finish the 5k route. Which is why I saw myself as very slow. But hey, I'm probably going to try it anyway and someone has to be the last one to arrive

polskagirl01 wrote: »

Yes, it's a completely acceptable pace for running for fitness or for fun!

Thanks, that all I want to achieve, so I'm very happy and content now

July 2018
Guestimated goal: 50 60 Km
Achieved so far: 52,9 Km

2. 3,95 Km
4. 2,82 Km
5. 2,83 Km
6. 3,79 Km
9. 3,61 Km
11. 4,69 Km
13. 4,45 Km
15. 5,55 Km
16. 4,18 Km
18. 3,86 Km
20. 5,29 Km
22. 3,38 Km
25. 4,5 Km

After my very successfull run on Friday, I tried again opn Sunday and failed. I wasn't in the right state of mind and had big trouble to keep running. In the end, I sat down at the river and just relaxed.
This morning, it was ok again.

Currently, we have a terrible heat period (33°C/ 90°F) and I hate it so much. Fortunately, it is cooling down a bit during the nights, so it was bearable to run this morning, although my face was in flames and dark red for at least another half an hour after returning and showering. I've never used so much sunscreen in my life before I'm actually quite a stay-at-home.

I've been struggling with the comparison-itis too - I keep reminding myself that I only started running last summer and that everyone started somewhere! I got a little caught up in speed chasing in June and early July but have intentionally dialed back to 11:30/12 minute miles the last couple of weeks and it's felt really good. My goal for August is to focus on distance, not speed. Everything I've read about running says that running more is the best way to go about getting faster anyhow!

I'm a pale freckled redhead (admittedly naturally more blond-ish) and my face goes bright red every time I run (or drink a glass of red wine, or am even slightly embarrassed or excited, etc), sunscreen or no. I was really self-conscious about it at first but finally accepted that no one cares. I've heard people tell stories of being asked by strangers if they're okay, which is mortifying to imagine, but thankfully hasn't happened to me yet. Hopefully I handle it with a modicum of dignity if it does!

MegaMooseEsq

shanaber wrote: »

@missevil - While your ultimate goal is probably to run an entire 5k race, 10k race or longer, there are many people who use a run/walk strategy for their races and do quite well with it. I have an older acquaintance who is a Boston qualifier who runs his marathons that way. Enter your 5k and run it or run/walk it but in either case have fun with it. I suspect though by September you will be running the entire distance if you keep up your training. Also my face gets like that too! Those of us with fair skin and/or red hair need to buy up all the sunscreen!
@Teresa502 - I am running the 2nd HM of the SF Marathon (you have options of Full, 1st HM, 2nd HM and Ultra). I have run the 1st HM twice and this will be the 2nd time I have run the 2nd HM. My daughter ran with me the very 1st time on the 1st HM across the GG bridge and she is running with me this time so I am super excited. She has lost a lot of weight and is in fantastic shape so this time it will be me trying to keep up with her I am sure!
@MegaMooseEsq - I am so glad Bowie is doing better for a little while at least! Does he have a bucket list? I have a good friend whose dog was diagnosed with advanced cancer so they made a bucket list of places to camp (Izzy loves camping) and dog friendly restaurants to visit!
@mbaker566 - love those tired pups! @Stoshew71 used to have some videos on correct arm placement and stride. I found them very helpful for me to get my arms where they needed to be and not swinging out too far, up too far or across my body. It also showed how your arm swing affected your stride and by keeping your arms closer to your body helped shorten your stride which I really needed help with at the time. I will see if I can find them.
@RunnerGrl1982 - awesome on scoring the Garmin!!

Hah, Bowie's bucket list probably would consist of eating all the things we can't let him have because of his pancreatitis! My spouse says that when we do have to let Bowie go, he's going to buy some of Bowie's favorite treats from the pre-pancreatitis days and let him have as many as he wants.

Scott6255

AlphaHowls wrote: »

400.36 running miles to date for this month

Nothing overwhelming or profound, just wondering where the month went...

NO, NOTHING OVERWHELMING or PROFOUND about running 400 miles before the end of the month....no, piece of cake. How come everybody doesn't do that?

That is SUPERWOMAN status. You are an inspiration to us all (unattainable inspiration, but still an inspiration)!

sarahthes

7/1 - 15.0 km
7/2 - rest, 2 km walk
7/3 - 5.1 km
7/4 - 7.2 km
7/5 - 4.8 km
7/6 - rest
7/7 - 13.1 km
7/8 - rest
7/9 - rest
7/10 - storms
7/11 - 5.0 km
7/12 - 8.13 km
7/13 - rest
7/14 - 14.75 km
7/15 - rest
7/16 - rest
7/17 - 5.24 km
7/18 - weather meh
7/19 - 5.12
7/20 - storms
7/21 - 16.31
7/22 - 7/24 - rest & travel
7/25 - 3.31 km

103.06/120 km

Ran around the resort a bit this morning. There's a touch of smoke in the air but otherwise glorious. A bit short because I was in road shoes exploring but if I run here again I will use my trail shoes and explore more. Or I might find a mountain to run across the top of. Either option is cool.









2018 Races: (italics means not registered yet, only pondering)
1/1/18 Resolution Run 5K ~38:00 (no official times)
3/4/18 MEC Road Race #1 10K 1:30:57
3/17/28 St Patrick's Day race 10K 1:24:53
4/7/18 Jasper Half Marathon 3:05:55
4/22/18 MEC Trail Race #1 5Kish 1:00:00? (Or 48:45...)
5/20/18 MEC Trail Race #2 10Kish 1:56:15
6/24/18 MEC Trail Race #3 10Kish 2:03:15
7/1/18 Canada Day 15K 2:03:04
7/28/18 Idaho Peak 10K Trail Race
8/18/18 Edmonton Marathon (Half Marathon)
8/25/18 MEC Trail Race #4 10Kish
9/22/18 Heartbeat Run 10K
10/7/18 MEC Trail Race #5 15Kish
12/1/18 Santa Shuffle

kgirlhart

July goal: 80 miles

7/1: 7.6 miles
7/3: 4.2 miles
7/5: 4.6 miles
7/6: 4.3 miles
7/8: 7.1 miles
7/10: 4.5 miles
7/11: 4.5 miles
7/12: 4.5 miles
7/15: 8.3 miles
7/17: 4.5 miles
7/18: 4 miles
7/19: 4 miles
7/22: 7.5 miles
7/24: 4.8 miles
7/25: 4.2 miles

78.6/80 miles

I had a nice run this morning. It was only 75F so that was nice. I ran 4.2 miles and the last miles were faster than the first miles. I've been feeling very discouraged about a lot of things lately, but at least my running has been good and even though I will probably never get any better at it than I am now, I am very happy with my progress.




2018 races:
5/19/18: Run for 57th AHC Half Marathon - 2:43:59.7. - 2nd place AG
11/10/18: Wags & Whiskers 5K

polskagirl01

Can't keep up, so I'll just leave this here...
I went to the running store, got fitted, and tried several pairs of shoes. These were the winners And I'm turning in the receipt so I can get reimbursed from my work's "Keeping Fit" benefit.

MegaMooseEsq

polskagirl01 wrote: »

Can't keep up, so I'll just leave this here...
I went to the running store, got fitted, and tried several pairs of shoes. These were the winners And I'm turning in the receipt so I can get reimbursed from my work's "Keeping Fit" benefit.

Work reimbursement FTW! My spouse's insurance refunds gym membership but I never thought to see if they'd cover running togs - I'm totally going to check now! I'm running in the Ghost 10s right now so I think that makes us shoe cousins.

workaholic_nurse

Scott6255 wrote: »

AlphaHowls wrote: »

400.36 running miles to date for this month

Nothing overwhelming or profound, just wondering where the month went...

NO, NOTHING OVERWHELMING or PROFOUND about running 400 miles before the end of the month....no, piece of cake. How come everybody doesn't do that?

That is SUPERWOMAN status. You are an inspiration to us all (unattainable inspiration, but still an inspiration)!

Funny @scott6255 I was kinda thinking along those same lines....

Scott6255

MegaMooseEsq wrote: »

polskagirl01 wrote: »

Can't keep up, so I'll just leave this here...
I went to the running store, got fitted, and tried several pairs of shoes. These were the winners And I'm turning in the receipt so I can get reimbursed from my work's "Keeping Fit" benefit.

Work reimbursement FTW! My spouse's insurance refunds gym membership but I never thought to see if they'd cover running togs - I'm totally going to check now! I'm running in the Ghost 10s right now so I think that makes us shoe cousins.

YES! I am a Brooks faithful too. My current rotation is Ghost 10s and Glycerin 15s. Love them both!! That sure is a nice perk to have gym membership reimbursement. And running shoe reimbursement? Dang, that's like elite status and having sponsors

ariceroni

July 2018 Running
07/01: 4.11 mile easy run + 2 hours biking
07/02: 30 min XT
07/03: 9.25 miles- 1.6 wu; 2x2M(15:09, 15:12)/2’ rest; 2x1M(7:22, 7:23)/1’ rest; 1.6 cd
07/04: 45 min XT
07/05: 4.02 mile easy run
07/06: 18.03 mile long run
07/07: off, rest/travel day
07/08: 9.76 mile trail run
07/09: 4.01 mile trail run
07/10: off, sick with the flu
07/11: 4.06 mile trail run
07/12: 9.01 mile trail run
07/13: 10.02 mile trail run
07/14: off, rest/travel day
07/15: 18.02 mile long run
07/16: off, rest day
07/17 (am): 7.01 mile easy run
07/17 (pm): 2.01 mile easy run
07/18: 45 min XT
07/19: 7.21 miles- 7x1' pickups @ ~7:00 pace
07/20: 4.01 mile easy run
07/21: off, rest day
07/22: 12.01 miles- 10x1' pickups @ 5K pace + 45 min XT + core
07/23: 60 min XT + strength training
07/24: 9.02 miles- 2 wu; 4 @ MP; 3 cd
07/25: 6.01 mile easy run + core
Total: 141.61 miles

Life has been super hectic this last week so I kind of fell off the face of the earth again Still have managed to get my runs in! Was supposed to race a 10K on sunday, but I've been having a little pain along the top of my foot so I decided to ditch the race and do a cutback long run instead. When I first noticed the foot pain (about a week ago), of course my initial reaction was 'oh god another stress fracture', but I'm fairly convinced now that it is actually extensor tendon inflammation from all the trail running I did two weeks ago (I tied my shoes extra tight to keep my foot from sliding forward and mashing my toes on the downhills). I relaced my shoes to take pressure off my forefoot and have been using KT tape as suggested by my sports therapist friend. It hasn't bothered my at all during my last two runs, just achy/slight burning sensation for the rest of the day when I'm not running. Walking doesn't seem to make it hurt either. I've been icing it 3-4 times a day, and taking NSAIDs (only after runs, never before because I want to feel if it hurts when I run), and will keep an eye on it for the rest of the week. If there's no improvement, or things get worse, I'm planning to take at least a week off. The good news is I'm still far enough out from the Chicago Marathon that one week off hopefully shouldn't hinder my performance substantially. Assuming it really is just one week that I would have to take off! Hope all is going well, and that everyone is making great progress towards your monthly goals


Upcoming Races
10/07: Chicago Marathon
11/04: Hot Chocolate 5K
11/25: Space Coast Half Marathon

PastorVincent

New barrier to running in my life... no way to do laundry! OPs. Lost a part to connect a hose... now need to shop out all the stores and find one... yay me!