July 2021 Monthly Running Challenge
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7-1 2.1 miles running and 1.0 mile walking (Hill Repeats after cutting cedars for almost 1.5 hours)
7-2 0.0 miles running but 1.0 mile walking on treadmill (also played doubles tennis this morning)
7-3 9.0 miles running, 1.0 mile walking (easy pace, but not an easy run)
7-4 0.0 miles running, 1.0 mile walking laps on the driveway
7-5 2.3 miles running, 1.0 mile walking (also played doubles tennis for almost 2 hours, outdoors)
7-6 0.0 miles running, 1.0 mile walking
7-7 1.0 mile running, 1.0 mile walking (fast mile)
7-8 2.6 miles running, 1.0 mile walking (Hill Repeats - 6 months post surgery)
7-9 0.0 mile running, 1.0 mile walking (hot and humid)
7-10 7.0 miles running, 1.0 mile walking (easy pace, very humid)
7-11 0.0 miles running, 1.0 mile walking (rest day)
7-12 2.8 miles running, 1.0 mile walking (tempo run)
7-13 2.1 miles running, 1.0 mile walking (Recovery run)
7-14 2.6 miles running, 1.0 mile walking (Foundation Run)
7-15 3.0 miles running, 1.0 mile walking (Short Interval Run)
7-16 0.0 miles running, 1.0 mile walking (Doubles tennis, mowed my lawn, trimmed mom's, and walked)
MT = 34.5/70 miles running: 16.0/31miles walking
Didn't realize I didn't post yesterday, but did run out of time. The short interval run was 10 min easy, 8x(1min zone 5/2 min zone 1), 5 min easy. I did driveway laps and ran up the hills, if I was doing the "sprint" when I got there. It felt okay, but was really hot at 5:40 pm - like 88F.
Today, I played doubles tennis indoors this morning. Came home and did a couple of things I needed to get done, and then went out to start mowing my lawn at 3:00 pm. It's mostly shaded, thankfully, because it was, according to Garmin, 88F with feel like of 90F. My thermometer was showing 90F in the shade! I only got part of it done, took a break, and then went down to do the trim on my mom's lawn. Her thermometer was showing 96F! I did have to take an extra break while mowing down there. When I got home, I finished my mowing - still 88F, but it was all in the shade, so that helped. When I finished, I questioned my sanity, but went ahead and did a mile walk on the driveway to keep my streak alive. I was exercising for 4:16:18 h:mm:ss today! Not sure if I even want to try to get up early for my long run tomorrow.
Didn't have time to catch up on the thread tonight. I'm 3 pages behind. I'll try to spend some time doing that tomorrow! Hope everyone has a great weeekend.8 -
I had to do three, 2km threshold efforts today - 10km race pace - with a 5 mins easy between, and while efforts were made, I didn’t hit 10km race pace. Didn’t even hit half marathon pace. I guess this is why the call it build up - I been working hard and getting slower and slower 😂. However, it should meanI get a bit of a taper before my 10k next Sunday. But knowing my coach it’ll be a one- day taper (he’s a bit of a sadist methinks).
Three hours of ice skating yesterday probably didn’t help. It was only my third time on ice so I was working way too hard. Loved it though and managed to stay on my feet so no broken bones or bruises!10 -
Distance Log:
July 2: 4.58 miles
July 5: 4.51
July 7: 4.61
July 10: 4.94
July 14: 2.42
July 17: 5.18
Goal: 26.24/40 miles
I decided to join the RTW Challenge too! How fun! I'm on there as... "Penguin Mama."
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July total: 22 miles
7/3: 3 miles
7/5: 2.7 miles
7/7: 3 miles
7/9: 2.6 miles
7/12: 3.2 miles
7/13: 3.5 miles
7/16: 4 miles
I managed 4 miles yesterday morning at a pace that wasn’t too shabby given the weather. I Read this post by a runner/coach that talked about it taking about three weeks for people to start noticing real improvements and how they feel when they start running. And this is my third week. It’s not so much that it feels easy because with the weather conditions runs will never feel easy. Rather, the challenge is now dealing with the weather and not my own physical conditioning.I am definitely feeling stronger and more able to actually finish the runs, whereas the first couple of weeks I routinely doubted whether or not I would be able to do it.
It’s amazing to me how much fitness I lost over the course of a month. I’ve seen people on this thread and other runners that I follow say That you don’t lose a lot fitness if you take some time off but that really hasn’t been my experience. It’s not as if I was being stationary during my time off, with several difficult hikes and a lot of general physical activity but getting back to running was definitely hard and has been a significant ramp up to get back to the condition that I was in before I took time off. For those of you that are rejoining us and those who have had significant injuries and are starting back running after months of not being able to, I really applaud you. This is the first real break from running that I’ve had since starting about three years ago probably.8 -
@WhatMeRunning I’m glad your foot is feeling better. You may be onto something with the hard floors. I have a pair of flip-flops with arch support and some good cushion that I use when I’m cooking because I’ve noticed that when I stand in my slippers or barefoot on our floors at my legs feel really tired and sometimes my knees hurt.
@Tramboman Good luck and can’t wait to hear about the race! I guess that if your goal time is 33 minutes you’re probably safe to not finish last! But, there’s no shame in that so definitely hold your head high that’s what happens.
@quilteryoyo Yardwork in those temps is rough. And you got a run in. Good job!!4 -
7-1 4k tempo
7-2 7k tempo
7-3 7k measy (between moderate and easy)
7-4 7k measy
7-5 rest
7-6 7k measy
7-7 6k measy (but a lot closer to easy than moderate)
7-8 rest
7-9 7k temperate
7-10 7k measy
7-11 7k moderate
7-12 rest
7-13 6k measy
7-14 6k moderate
7-15 rest
7-16 4k tempo
7-17 5k race
July Total: 80k
July Goal: 150k
Cloudy, rainy, upper 60s F, and a little breezy for the race. A lot of downhill in kilometer 2, which meant a lot of uphill in kilometer 4. Faded pretty badly in the uphill, which was also into the wind, but overall ran about as well as I was capable of today. Satisfied with my performance.
Checked my rain gauge when I got home; we had 4.3 inches of rain overnight. If I have to start building an ark, I'm not taking any snakes, scorpions, or spiders with me. They can build their own ark.
When you pop in here claiming your December 2021 mileage, what accomplishments will you have made?
PUT THE FUN BACK IN THE RUN!
Return to a good running weight of 175 lbs (second attempt)
2021 Races:
6/26 Direction Up 5k, Solon, OH 31:48 chip; 31:59 Garmin; 2d male 65 and over
7/17 Run of the Ox 5k, Mantua, OH 32:19 Garmin; 44th overall; 3d place male 60 and over
9/18 5k Run and Roll, Aurora, OH7 -
@martaindale - That quick loss of fitness has been a topic on my mind since mid-June when I rested a minor quad strain and followed that with a week of only easy effort runs. Just that brief reduction reversed my easy effort pace from the curve of improvement it had been following. Despite that, my first threshold effort a week and a half later was my fastest threshold pace yet. So while I saw a reduction in lower effort, I saw that expected "taper" gain on the higher effort. On the upside, my easy effort pace began trending upwards again after reintroducing the faster paced workouts.
It's been on my mind a lot with this PF break from running. I'm thinking if I am not comfortable running on it by tomorrow after 3 consecutive days of rest, that not only will my low end cardio decline, but that most likely means a week+ of resting along with no fast paced runs for quite a while meaning an overall loss in all cardio. But to heal that could just be what has to happen.
I'm a sample of one, and don't recall any sources on low end cardio declining so quickly, so it could be worthless info. But thought I would share my observations how even a few days off could impact your low end pace, with longer to lose that high end pace, and why after tapering for a race, then recovering, it can seem such a struggle because it probably was a net loss in all cardio ranges to a degree.5 -
@Tramboman good job on your race! Glad you were satisfied with your performance, so I assume you made some of your goals at least! A lot of uphill late in the race is tough for sure - with wind! Congrats!
@WhatMeRunning I mentioned I bought Oofos recovery sandals and I've been wearing those to stand around in the kitchen while cleaning and cooking and I think it makes a big difference in how my legs feel.
@martaindale I had a hard time coming back from my back injury earlier this year, which was only about 3 weeks off but it felt like a long hard climb back. Honestly I still feel like I'm not where I was at all but there are other factors than just the time off. Hang in there, you are making a lot of progress I'm sure.
@quilteryoyo that's a lot of activity in one day, and in that heat! Hope you got some good rest and I certainly wouldn't blame you for not doing long run today.
Date :::: Miles :::: Cumulative
07/01/21 :::: 0.0 :::: 0.0
07/02/21 :::: 0.0 :::: 0.0
07/03/21 :::: 3.4 :::: 3.4
07/04/21 :::: 6.4 :::: 9.8
07/05/21 :::: 3.1 :::: 12.9
07/06/21 :::: 0.0 :::: 12.9
07/07/21 :::: 5.1 :::: 18.0
07/08/21 :::: 1.8 :::: 19.8
07/09/21 :::: 3.3 :::: 23.1
07/10/21 :::: 13.1 :::: 36.2
07/11/21 :::: 0.0 :::: 36.2
07/12/21 :::: 0.0 :::: 36.2
07/13/21 :::: 2.0 :::: 38.2
07/14/21 :::: 5.7 :::: 43.9
07/15/21 :::: 3.1 :::: 47.0
07/16/21 :::: 3.1 :::: 50.1
07/17/21 :::: 6.1 :::: 56.2
Not exactly a long run by distance today but it felt very long and it was extra hilly. Many of you will understand this because you have crazy runner friends or you are the crazy runner friend, but it was my friend's birthday today and she has an annual tradition of doing hill repeats on her birthday to prove to herself she's older but not old. The hill she does them on though is ridiculous, it's known as "Hernia Hill" and is a narrow single-track trail that is not maintained and is washed out and overgrown and just horrible. When she proposed this yesterday she said she totally understood if no one wanted to join her - oh and the forecast was for rain all day too. I said "that sounds demented and miserable, I'll think about it". Well, I needed the run anyway and didn't want to leave her alone in her masochism, so I headed out this morning in the light drizzle and met up with her and two other committed friends. I ran from my house so I did one trip up the hill just to get to them at the top. Then we did 4 more. Basically walk/hiking it because it was terrible trail conditions and very steep. But I also looped around some nicer trails in the trip there and back and got to 6.1 miles eventually. My verdict for the morning was that it was less miserable than expected, due to the good company. But still demented.7 -
Way to crush your time goal @Tramboman! You beat it by more than a minute, and that is huge in a 5K! And 2nd place AG is fantastic too. Great job!
@martaindale I too lose fitness quickly when I take any time off. That's why I try to keep consistent with every other day runs. When I have taken time off due to injury, it never helps heal anything anyway (for me).
Thanks for joining RTW @penguinmama87!
13.1 miles this morning for me. Perfect end to a bad week of running. The first 7 miles went OK, but then for some reason I hit a wall, and had to take a walk break after every mile after that. The heat and humidity (80F with 85% humidity) just did me in I think. Hope next week is better.
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Congrats on the great time @Tramboman!0
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Great race @Tramboman.0
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10k running club race this morning, in aid of a local children's Cancer charity. Raised lots of money for a worthy cause and it was a great event.
Ran 10k in 50:57, average pace of 8:08 min per mile and 183 feet of Elevation. Temperature was approx 77F and too hot for me.
It was around 4 minutes off my PB, but happy with the time and it was nice to be able to run with fellow club members.
July cumulative:
69.9/100 miles
6,227/10,000 feet of elevation8 -
Thanks, everyone!!1
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Good job on your race @sweetdaisy131
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sweetdaisy13 wrote: »10k running club race this morning, in aid of a local children's Cancer charity. Raised lots of money for a worthy cause and it was a great event.
Ran 10k in 50:57, average pace of 8:08 min per mile and 183 feet of Elevation. Temperature was approx 77F and too hot for me.
It was around 4 minutes off my PB, but happy with the time and it was nice to be able to run with fellow club members.
July cumulative:
69.9/100 miles
6,227/10,000 feet of elevation
Well done!!!1 -
Scheduled for 6. Decided to see how much I could do. Felt great at mile 5 so I was like might as well do 6! At 5.5 I regretted my decision. 🤣 Kept going and got my 6 in.
Weather: 82° and 65% humidity at 530 am
39 miles so far. I might get 50 for the month 😬12 -
Made it to the lake yesterday (11.5k) despite the sun's attempts to take me out, and then cooled down in the water, which felt wonderful, and waited for my family to arrive. I even got in a 500-meter swim while we were there, and it felt a little smoother than my last swim - so I'm not fast and probably have bad technique, but there's improvement. Not as much as Strava says, though, as I think GPS added a detour on my first lap that I didn't actually do. Someday I want to do a triathlon. Right now though, I'm focused on mountain running.
Right after my husband said we should gather the kids up and go, we heard thunder, and just a few minutes later it was pouring. So we were happy we got our swim in before the storm.
Today I got out for 9k on one of my "around the mine" routes. It was cloudy and cooler (still very humid) and felt better than yesterday. I ran with the same effort level, but a faster pace, and finished with time to spare before today's afternoon thunderstorm.
It's going to be a busy couple of weeks, but I'll try to keep checking in
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Back in this group. Got in an easy 9 this morning. Ready for long run tomorrow and second ultra next weekend 👍🏻👍🏻
Happy to follow all to other dedicated runners again 😁😁12 -
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Great races @sweetdaisy13 and @Tramboman !1
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I’m new to the group . I’m a novice runner. I’ve put myself on a training program to run a 10k in October. Currently I’m up to 20 minutes running then I continue to walk until I hit 10 miles. I’ve been walking many years and have reached at most 25 miles. I will begin to post my minutes at first and then I’ll post eventually in miles. I need encouragement and if any of you want to friend me I would be most honored if you want be their for me on a closer level. By the way I just turned 58 years old so need the extra support.10
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julieannegannon wrote: »I’m new to the group . I’m a novice runner. I’ve put myself on a training program to run a 10k in October. Currently I’m up to 20 minutes running then I continue to walk until I hit 10 miles. I’ve been walking many years and have reached at most 25 miles. I will begin to post my minutes at first and then I’ll post eventually in miles. I need encouragement and if any of you want to friend me I would be most honored if you want be their for me on a closer level. By the way I just turned 58 years old so need the extra support.
Welcome! You’ll find a lot of us here are 50+ women, there’s a whole gaggle of us!
Are you using a program like c25k or some particular training program?2 -
julieannegannon wrote: »I’m new to the group . I’m a novice runner. I’ve put myself on a training program to run a 10k in October. Currently I’m up to 20 minutes running then I continue to walk until I hit 10 miles. I’ve been walking many years and have reached at most 25 miles. I will begin to post my minutes at first and then I’ll post eventually in miles. I need encouragement and if any of you want to friend me I would be most honored if you want be their for me on a closer level. By the way I just turned 58 years old so need the extra support.
Welcome @julieannegannon, I’m glad you found us!1 -
I’ve done my Sunday long run and it was a bit of a mental challenge. My legs are fatigued and the weather is windy. To be honest, it wasn’t that bad - I missed the rain and once I’d warmed up I was fine, and just cruised for about 15k but then the last couple of kilometres were challenging as I frankly ran out of steam and had to battle a headwind to get home.
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My coach has just posted my programme for the week and it’s a proper taper week! Hooray. So excited to be running less.8
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I’ve run twice since my last post - it’s hot and muggy, nothing much to say, still getting out there. Not running today however since there are supposed to be storms. I may try to run on the treadmill at my mom’s. She has another doctor’s appointment tomorrow which will prevent me running then (and besides there are supposed to be more storms) so I probably can’t get a run in until Tuesday.6
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rheddmobile wrote: »julieannegannon wrote: »I’m new to the group . I’m a novice runner. I’ve put myself on a training program to run a 10k in October. Currently I’m up to 20 minutes running then I continue to walk until I hit 10 miles. I’ve been walking many years and have reached at most 25 miles. I will begin to post my minutes at first and then I’ll post eventually in miles. I need encouragement and if any of you want to friend me I would be most honored if you want be their for me on a closer level. By the way I just turned 58 years old so need the extra support.
Welcome! You’ll find a lot of us here are 50+ women, there’s a whole gaggle of us!
Are you using a program like c25k or some particular training program?
...and some of us here are almost 70 men!!! Welcome!6 -
7-1 4k tempo
7-2 7k tempo
7-3 7k measy (between moderate and easy)
7-4 7k measy
7-5 rest
7-6 7k measy
7-7 6k measy (but a lot closer to easy than moderate)
7-8 rest
7-9 7k temperate
7-10 7k measy
7-11 7k moderate
7-12 rest
7-13 6k measy
7-14 6k moderate
7-15 rest
7-16 4k tempo
7-17 5k race
7-18 7k recovery
July Total: 87k
July Goal: 150k
Sunny, low 60s F, still humid, with a nice little breeze from the northeast. No major niggles, so I guess I came through the race unscathed.
When you pop in here claiming your December 2021 mileage, what accomplishments will you have made?
PUT THE FUN BACK IN THE RUN!
Return to a good running weight of 175 lbs (second attempt)
2021 Races:
6/26 Direction Up 5k, Solon, OH 31:48 chip; 31:59 Garmin; 53d overall; 2d male 65 and over
7/17 Run of the Ox 5k, Mantua, OH 32:19 Garmin; 44th overall; 3d place male 60 and over
9/18 5k Run and Roll, Aurora, OH8 -
7/1 - 6.49 miles, midweek long run (90 mins Z2)
7/4 - 1.54 miles, aborted long run (20 mins Z2)
7/6 - 3.71 miles, threshold run (30 mins Z4, 15 mins Z2)
7/7 - 3.45 miles, easy effort (45 mins Z2)
7/8 - 3.48 miles, hills for breakfast (45 mins, 497ft elev. gain)
7/9 - 3.46 miles, easy effort (45 mins Z2)
7/12 - 3.57 miles, easy effort (45 mins Z2)
7/13 - 3.84 miles, threshold run (30 mins Z4, 15 mins Z2)
7/14 - 3.49 miles, easy effort (45 mins Z2)
7/17 - 1.75 miles, got'r'done
July Total: 34.78 miles
July Goal: 😆😂😹🤡🤣💩💩💩
Tested the foot with a flat 20 minute run sandwiched between two 35ish minute brisk hilly walks. I didn't die. Foot is still attached. No pain whatsoever. Reminding myself that I love my foot so I don't get frustrated with it and call it bad names.
Otherwise hard to say if there has been much progress from resting it. While I have not had any real pain on it when first walking after waking up these last 3 days (highest ever level of pain before was a 1 though, more discomfort really), it still sends some signals to my brain that it's still not as happy as the happiest foot can be.
So I'm torn between just saying F it and running normally, ignoring any signals, or continuing to tread carefully.
I love this *kitten* *kitten* *kitten* foot even if it's being *kitten* *kitten* *kitten*8
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