August 2021 Monthly Running Challenge
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Glad your hip was good on your run @RunsOnEspresso .
@martaindale Nice running and great news that your husband has decided to run with you.
@7lenny7 Nice job on reaching your goal already! I am pretty lucky with my driveway.
@rheddmobile I think the muscadines here are green when ripe. I noticed when I looked them up that they said scuppernong are a variety of muscadine. I hope you are able to find some that are edible.
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Distance Log:
Aug 2: 4.17 miles
Aug 4: 4.80
Aug 6: 5.94
Aug 9: 5.74
Aug 11: 2.75
Aug 16: 5.86
Aug 18: 3.58
Aug 20: 5.75
Aug 21: 2.29
Aug 23: 5.91
Aug 25: 5.71
Total: 52.50/60 miles
We have an air quality alert today but I ran anyway...seemed fine?6 -
@martaindale Love that your husband is going run with you on your HM.
@RunsOnEspresso that's great that your hip felt a lot better!
@7lenny7 good job reaching your goal this month!
4 miles test run to check my shins/knees this morning. Monday the pain was a 5/6. Today is was 0. Things that (might have) helped:
1) wearing knee straps again (stopped wearing them over a year ago but remembered they helped with the pain last year),
2) found a trigger point in my hip while foam rolling that I felt all the way down to my feet, so concentrated on that this morning before the run.
3) Tried a few rocker squats during my pre-run warm up. Thanks @rheddmobile for the reminder. You talked about those a while ago (last year maybe?) and when you mentioned them again I remembered I tried them for a while last year and they seemed to help.
Probably the 'fix' was wearing the knee straps, but I went slow and only felt a twinge on the first 3-4 steps, then no pain. Will try to duplicate this tomorrow. Going to Houston this weekend, so want to run on the trail there on Saturday.
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8-1 7k measy (between moderate and easy)
8-2 rest
8-3 7k measy
8-4 7k easy
8-5 rest
8-6 7k measy
8-7 7k moderate
8-8 7k measy
8-9 rest
8-10 4k easy
8-11 4k moderate
8-12 rest
8-13 6k measy
8-14 4k measy
8-15 7k easy
8-16 rest
8-17 4k easy
8-18 5k treadmill
8-19 rest
8-20 4k measy
8-21 4k moderate
8-22 4k easy
8-23 rest
8-24 4k measy
8-25 4k moderate
August Total: 96k
August Goal: 150k
Sunny, low 70s F and humid again today. Rain was on the way; I got the benefit of a cooling outflow and a rainbow.
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, OH7 -
August 1 – 6.33
August 2 – 5.35
August 3 – 5.28
August 4 – 5.27
August 6 – 6.04
August 7/8 – 5.01
August 9 – 4.83
August 11 – 5.59
August 12 – 4.08
August 13 – 5.15
August 14 – 5.52
August 16 – 6.02
August 17 – 3.11
August 18 – 8.02
August 20 – 6.01
August 22 – 10.01
August 23 – 5.30
August 25 – 5.01
One positive thing from this C pandemic and the ability to work from home, which we have reverted to on a limited basis, is that I get to see the horizon turn from dark to streaks of pink and orange and blue as the sun is rising. I’ve always been a morning runner but usually met friends before work in the city and with the street lights and traffic the impact is not the same as just me out there on my country road. Starting in the dark and watching the day begin.
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Today the training plan called for cross training for which was my usual brisk walk. I chose to walk the canal paths here in Yuma. The paths are nice because I don’t run into any traffic plus I get the added benefit of being in a pretty setting by the water. The solitude is nice.
August totals
8/01 6.23 mile run
8/02 rest
8/03 rest
8/04 6.24 mile walk
8/05 2.31 miles run
8/06 6.43 miles walk
8/07 2.39 miles run
8/08 5.00 miles run
8/09 rest
8/10 1.18 miles run
8/11 6.89 miles walk
8/12 2.44 miles run
8/13 6.26 miles walk
8/14 2.35 miles run
8/15 4.55 miles walk
8/16 rest
8/17 1.50 miles run
8/18 4.93 miles walk
8/19 2.43 miles run
8/20 rest
8/21 rest
8/22 rest
8/23 rest
8/24 2.00 miles run
8/25 6.57 miles walk
Total miles walked 46.81
Total miles run 22.83 with 27.17 left to go
Tomorrow’s training calls for a tempo run. We will see how much faster I can push it but I am not going to overdo it.
@7lenny7 Thanks for the information on your warm up routine. I also looked at the Myrtl routine. This routine looks like a routine to do even on the days I’m not running to strengthen and provide more mobility to my legs.9 -
6 of 7 miles this morning. I was tired and suddenly got attacked by mosquitoes in mile 5. Like 6 of them biting me at once. I was so itchy after I had to call it.
111/145 (new attainable goal s9nce 192 isn't happening 🤣)7 -
8k forest run today, definitely felt better than being out on the road. One adventure: I was going around a corner and saw a young (20-something?) man who appeared to be peeing, right on the trail. It was a smaller side trail and thankfully he got everything put away before I saw anything, and I almost thought that maybe he wasn't peeing but just getting something in his fanny-pack (sorry British friends, I don't know what you call a "small bag you wear around your waist")... but as I passed him, he was giving me this crappy smile/smirk that made me very uncomfortable, and I got away from him pretty quick. I figure if he's drunk, he's gonna have trouble with that 2-sticks-across-a-ditch bridge, and by then I'll be long gone. Later though, I saw him again out on one of the main paths, and he got the same look on his face, so this time instead of running away, I stared him down as we passed. It seemed to be effective, or maybe just my confidence made me think he backed off a bit with the smirk. Dude. You're wearing a fanny pack. Don't mess with me.
Don't remember when the original cause for this even happened, but I'm sitting here and realized my toenail was falling off. Like totally no-pain, only attached by a tiny little bit falling off.
Gross picture for those who need to see my runner foot:
I need to redo the nail polish, but now I don't want to put it over the new nail just yet. Hmmm.6 -
8/2 – 6.01
8/3 – 5.01
8/5 – 3.01
8/6 – 6.22
8/8 – 6.01
8/8 – 3.39 biking
8/10 – 6.01 Happy 60th birthday to me
8/11 – 3.03
8/14 – 2.72
8/16 – 4.02
8/17 – 6.01
8/20 – 13.11 August Half
8/21 – 2.01 recovery
8/22 – 3.23 bike ride (not counted in miles)
8/23 – 2.02
8/25 – 3.25
67.92 of 70 miles
@quilteryoyo I usually run early in the morning before work so I don’t eat anything. I think the issue is limiting my calories the day before so I wake up hungry. This morning I had some bagel before I went out, I did just over 3 miles and felt okay so I think I’m headed in the right direction. Thanks Champ is a nutty guy. Definitely keep an eye on the blood pressure meds
@julieannegannon I realized in an early comment I told you static stretches, I meant dynamic warmups. I have two dogs Champ and Macy. I promised Skip when she got to 6th grade we’d get another dog (when she was like 2 we had a dog who passed away), summer between 5th and 6th we got Macy. She’s 72 lbs Labradoodle that wasn’t supposed to be over 45 lbs. She’s my love, without a doubt the sweetest dog I have ever had. About 18 months ago Champ started to escape his owners and come under my fence to play with Macy, long story short after about 6 months they gave him to us. I didn’t want him, I resisted it but my daughter was like they are mean to him (truth) so she felt we had to save him. Okay he’s here and again a love. A bit high maintenance as he’s so attached to me he wants my attention all the time. As I type he’s laying on my feet under the table. I’ll be devastated to lose either.
@rheddmobile you are too funny “he we haven’t actually died” LOL Had to look up scuppernongs, had no idea they were grapes, wow. The only thing we have tons of now are army worms, oh they are awesome, they can eat a ½ acre of grass in under a week. First time in 20 years they are a problem here. Champ thinks they are delicacy ugh
Well @polskagirl01 ain’t that pretty. Hey fanny pack boy back up!!!
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@quilteryoyo - Did you get your hydration vest yet? If it works out that it doesn't fit and you need to send it back, keep in mind that REI is having a sale August 27 -September 6 for 25% off all Nathan running accessories.4
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If you want a quick, simple exercise for building leg strengths for hills, this is it. You'll notice I didn't say it was easy, though. He suggests 50 times per leg on the second part but I was only able to do 25 before I had to take a break. I'd seen this video before and kind of dismissed it because it looked too simple, but yeah, I can see (feel?) that this would work wonders for running up, and down, hills.
Mountain Legs
ETA: the guy is the video is David Roche, a well known running coach and regular contributor to Trail Runner magazine.4 -
If you want a quick, simple exercise for building leg strengths for hills, this is it. You'll notice I didn't say it was easy, though. He suggests 50 times per leg on the second part but I was only able to do 25 before I had to take a break. I'd seen this video before and kind of dismissed it because it looked too simple, but yeah, I can see (feel?) that this would work wonders for running up, and down, hills.
Mountain Legs
I'm gonna try that. Tomorrow.1 -
Busy, busy week but I will get back and comment on what I have read through!
I had planned a long run on Saturday but my hamstring was complaining so I cut it short. On Monday I felt like I must have been over correcting for the hamstring because first my hip flexor was hurting and it progressed all the way down the chain. Today I was up and out early (for me) and had a fantastic run. I really wish I could have gone longer because nothing hurt and it felt wonderful. The heat is roaring back this week; the cool, cloudy, misty days are gone for now so I will be running either early again or in the heat.
I have 2 more virtual races I am looking at for the fall racing period - Beat the Blerch for charity and the 9-11 Never Forget virtual run.
Date.........Miles........Total
08/01.......0.00.........0.00
08/02.......7.20.........7.20 + Agility
08/03.......0.00.........7.20
08/04.......8.00.......15.20
08/05.......0.00.......15.20
08/06.......4.64.......19.84
08/07.......0.00.......19.84
08/08.....10.46.......30.30 - Longest run in over a year
08/09.......3.57.......33.87 - Recovery walk/run + Agility
08/10.......0.00.......33.87 + Strength training @ Home
08/11.......5.86.......39.73
08/12.......0.00.......39.73
08/13.......7.08.......46.81
08/14.......6.83.......53.64
08/15.......0.00.......53.64
08/16.......2.56.......56.20 + Agility
08/17.......0.00.......56.20
08/18.......6.43.......62.63
08/19.......0.00.......62.63
08/20.......4.70.......67.33
08/21.......6.34.......73.67
08/22.......0.00.......73.67
08/23.......5.76.......79.43 + Agility
08/24.......0.00.......79.43
08/25.......5.46.......84.89
2021 Run the Year Team - LeftRightLeftRepeat 642.25/1256 miles (running and walking)
2021 Planned and Completed Races
03/13/21 - March of the Dogs Virtual 10k
04/26/21 - Scooby-Doo Virtual 10k
09/11/21 - Surf City Half Marathon (rescheduled/virtual)
9/20-26/21 - Women Run the Vote, 2021 - 907 Mile Virtual Relay
2021 Hot Chocolate Virtual 15K7 -
My legs would tell those mountain legs to go away. I bet they make them nice and strong.2
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Those Mountain Leg exercises must be really good because I hurt just watching them!3
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If you want a quick, simple exercise for building leg strengths for hills, this is it. You'll notice I didn't say it was easy, though. He suggests 50 times per leg on the second part but I was only able to do 25 before I had to take a break. I'd seen this video before and kind of dismissed it because it looked too simple, but yeah, I can see (feel?) that this would work wonders for running up, and down, hills.
Mountain Legs
ETA: the guy is the video is David Roche, a well known running coach and regular contributor to Trail Runner magazine.
I did that once. And not even close to 50. I thought my legs were gonna fall off 🤣
Per David, he does this after runs on his Subaru and it looks a lil X rated.3 -
@Scott6255 So glad you ran with 0 pain! That's excellent news.
Yeah for cooling from the rain AND a rainbow during your run @Tramboman .
@Teresa502 Sounds like a nice run! I like watching the sun come up too - just wish it would do it later in the day.
That sounds like a lovely place to walk @julieannegannon ! You are doing great!
@RunsOnEspresso Sorry you were attacked by mosquitoes. I would have probably stopped too. They itch me so badly.
@polskagirl01 I'm glad you were able to confidently ignore that creepy guy and therefore let him know you weren't someone to mess around with. If you are going to lose a nail, that's the way to do it - no pain and it's gone.
@skippygirlsmom I'm glad you are headed in the right direction with your fueling. You'll figure it out, I'm sure.
@Teresa502 Since I have a gate across my driveway, I have all packages delivered to mom. She called me tonight and said it is there. I'll get it tomorrow. Thanks for the info about the sale. Maybe they have something else I need.
@shanaber Glad you had a nice, painless run today!
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1 Aug - 0.00 Run 1.0 Walk - driveway laps, barely beat the heavy downpour
2 Aug - 3.30 Run 1.0 Walk - Tempo run - 2 hours mowing the lawn
3 Aug - 2.50 Run 1.0 Walk - Recovery Run on the driveway - Weed eat at mom's in the afternoon
4 Aug - 6.20 Run 1.0 Walk - Birthday run on the driveway - played singles tennis earlier
5 Aug - 2.50 Run 1.0 Walk - Long Interval Run on the driveway
6 Aug - 0.00 Run 1.0 Walk - Driveway walk this evening - doubles tennis this morning
7 Aug - 10.0 Run 1.0 Walk - Long Run with Speed Play
8 Aug - 0.00 Run 1.0 Walk - Driveway walk to keep the streak going
9 Aug - 2.75 Run 1.0 Walk - Tempo Run - driveway laps
10 Aug - 2.50 Run 1.0 Walk - Recovery Run - driveway laps
11 Aug - 0.00 Run 1.0 Walk - Treadmill walk between shopping and church
12 Aug - 2.25 Run 1.0 Walk - Driveway Long Interval Run also played singles tennis this morning
13 Aug - 0.00 Run 1.0 Walk - Treadmill walk after work
14 Aug - 5.00 Run 1.0 Walk - Cut my 10 mile run short so that I could trim mom's lawn
15 Aug - 0.00 Run 1.0 Walk - Walk in the neighbor's field
16 Aug - 3.50 Run 1.0 Walk - Tempo run doing driveway laps
17 Aug - 0.00 Run 1.0 Walk - Treadmill walk after running errands all day
18 Aug - 3.00 Run 1.0 Walk - Foundation run - driveway laps
19 Aug - 3.50 Run 1.0 Walk - Long Interval Run on the local road
20 Aug - 0.00 Run 1.0 Walk - Driveway laps to keep streak going
21 Aug - 10.0 Run 1.0 Walk - Long run with fast finish (sort-of) out the local road
22 Aug - 0.00 Run 1.0 Walk - Driveway walk
23 Aug - 0.00 Run 1.0 Walk - Treadmill - also played tennis and mowed
24 Aug - 3.25 Run 1.0 Walk - Treadmill Tempo Run
25 Aug - 0.00 Run 1.0 Walk - Treadmill Walk - Singles tennis this morning
60.25/100 miles running 25.0/31 miles walking
I opened one of the classes at daycare today - had to be there at 6:30. I already had a tennis match scheduled for 8, so I checked out at 7:30 to change clothes and get to the courts. I played singles tennis for about 1.75 hours then worked at the daycare until 3. When I got home I did a mile walk on the treadmill before taking mom to church. Not enough time for a run today. It's a good thing this is a cutback week.4 -
Date :::: Miles :::: Cumulative
08/01/21 :::: 0.0 :::: 0.0
08/02/21 :::: 3.0 :::: 3.0
08/03/21 :::: 1.8 :::: 4.8
08/04/21 :::: 5.5 :::: 10.3
08/05/21 :::: 3.1 :::: 13.4
08/06/21 :::: 0.0 :::: 13.4
08/07/21 :::: 5.0 :::: 18.4
08/08/21 :::: 0.0 :::: 18.4
08/09/21 :::: 2.6 :::: 20.9
08/10/21 :::: 3.2 :::: 24.1
08/11/21 :::: 4.1 :::: 28.2
08/12/21 :::: 1.3 :::: 29.5
08/13/21 :::: 7.0 :::: 36.5
08/14/21 :::: 4.2 :::: 40.7
08/15/21 :::: 0.0 :::: 40.7
08/16/21 :::: 0.0 :::: 40.7
08/17/21 :::: 3.8 :::: 44.5
08/18/21 :::: 0.0 :::: 44.5
08/19/21 :::: 1.7 :::: 46.2
08/20/21 :::: 0.0 :::: 46.2
08/21/21 :::: 13.1 :::: 59.3
08/22/21 :::: 0.0 :::: 59.3
08/23/21 :::: 3.0 :::: 62.3
08/24/21 :::: 3.1 :::: 65.4
08/25/21 :::: 4.1 :::: 69.5
Ugh, so hot. 93 degree heat index tonight but I went to HM/marathon group anyway. The workout was hill repeats and it was supposed to be 35-40 minutes. I suggested maybe we cut that back a little so we didn't all have heat stroke and coach agreed so we did 25 minutes. Afterwards coach looked at us and said we all looked like it was the hardest workout we'd ever done with all our red faces and soaked with sweat. I wouldn't say that, but it was definitely a tough one.
Sorry I'm behind in reading updates due to work craziness. Hoping that the end of the week is a little less hectic.4 -
polskagirl01 wrote: »If you want a quick, simple exercise for building leg strengths for hills, this is it. You'll notice I didn't say it was easy, though. He suggests 50 times per leg on the second part but I was only able to do 25 before I had to take a break. I'd seen this video before and kind of dismissed it because it looked too simple, but yeah, I can see (feel?) that this would work wonders for running up, and down, hills.
Mountain Legs
I'm gonna try that. Tomorrow.
I'm afraid to even look at it.2
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