July Running Challange

7/3 - 3.27 miles
7/4 - 1.25 mile (treadmill)
7/5 - 4.12 miles
7/7 - 3.08 miles
7/10 - 2.88 (group run)
7/12 - 5.00 miles

Total 19.6 miles

7/1, hot yoga
7/2, 5.6 miles
7/3, rest
7/4, 4.1 miles
7/5-7/11, MIA
7/12, 4.5 miles

7/1-5.0
7/2-5.5
7/3-7.0
7/4-8.0
7/5-6.0
7/6-rest day
7/7-5.5
7/8-5.0
7/9-7.5
7/10-5.0
7/11-unplanned rest day

Quick question I have started nice and slow a mile a day only on day 3 and still walk as much as run but wonding once I can run that far how much do I increase yhe distance I wasnt keen on idea of c25k so going this alone but very interested in how to increase distance and intensity what do u guys do I wont be ready to do that for quite a while yet but like to know what my milestones and targets are ty

Quick question I have started nice and slow a mile a day only on day 3 and still walk as much as run but wonding once I can run that far how much do I increase yhe distance I wasnt keen on idea of c25k so going this alone but very interested in how to increase distance and intensity what do u guys do I wont be ready to do that for quite a while yet but like to know what my milestones and targets are ty

Response:
I started with walking 5 miles a day at a brisk pace then added running using a modified version of C25K. Once I was able to run all 3.1 miles, I increased my distance by .5 of a mile each run every week. (3.5 miles for a week, then 4.0 miles the next week, usually 3-4 times a week.) I can now run as far as 10 miles without stopping. A good rule of thumb is in order to prevent injuries, you should not increase your weekly mileage by more than 10% each week. Once you build up to 1 mile, I would increase by .1 of a mile and see how that goes. Listen to your body. It will tell you if you can handle a larger distance increase. Remember to run slow also. They say if you think you are running slow, run slower. Speed will come in time.

http://www.runnersworld.com/running-tips/10-percent-rule

Knocked out 13 today and boy am I tired! :yawn:

7/1 - 2.5 to start the month off
7/2 - Cycle day
7/3 - 2.5 miles
7/4 - Walking (I'm not counting walking distances for this particular challenge)
7/5 - 5 miles
7/6 - Rest
7/7 - 1.5 miles
7/8 - 2.5 miles
7/9 - Cycle day
7/10 - 1 mile
7/11 - Cycle day
7/12 - 5 miles


20/40 - 20 miles to go

4 Miles today!

Long run today - just shy of 20km. Time for a nap now.

I've been off running because of a knee injury, so tentatively set my goal at 25 miles, hoping I would be cleared to run again soon enough (plus I have a 10K toward the end of the month I want to do). I was cleared on Friday (hooray!), so am going to stick with 25 miles.

7/11: 0.5 miles
7/12: 5 miles

7/1 - 15K
7/2 - 4.5
7/3 - 7
7/7 - 12
7/8 - 5
7/9 - 5
7/11 - 3 under a beautiful Super moon
7/12 - 13 long run today b/c expecting rain tomorrow
7/13- 9K yup it rained (which actually cleared away the humidity so not so bad)

I am going to start a little late and set my goal a little high. But next month should be better for me. Starting tonight and will update daily.

7/1, hot yoga
7/2, 5.6 miles
7/3, rest
7/4, 4.1 miles
7/5-7/11, MIA
7/12, 4.5 miles
7/13, 7.5 miles

(Y)

I'm in for July!

Goal is 42 km for this month

July 2 - 3 km
July 4 - 3 km
July 5 - 4.9 km
July 7 - 3 km
July 10 - 3 km
July 12 - 4.8 km
Luly 13 - 5.7 km