July 2015 Running Challenge
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A warm and mostly rainy 16 miles today. I felt good the whole way, HR stayed in desired range even in the later miles, and seemed like a good strong run. Yet it was possibly my slowest pace in some time.
It was the warmest morning yet, 82* out the door at 4:30am to beat the later heat, and I suppose with the rain it was essentially 100% humidity. So if a slow pace is the worst of it, I'll take it.
7/1 - 12 miles
7/2 - 6 miles (18 miles total)
7/4 - 16 miles (34 miles total)
7/5 - 12 miles (46 miles total)
7/7 - 6 miles (52 total)
7/8 - 12 miles (64 total)
7/9 - 6 miles (70 total)
7/11 - 16 miles (86 total)
7/14 - 6 miles (92 total)
7/15 - 12 miles (104 total)
7/16 - 6 miles (110 total)
7/18 - 16 miles (126 total)
Goal 200 miles
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7/17: 2.56 miles
7/18: 13.55 miles
So far: 90.9 out of 115 miles0 -
6.6 km tonight - my longest ever run :-)
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My training plan calls for 159...
7/02/15 - 3 miles
7/04/15 - 7 miles
7/05/15 - 6.32
7/06/15 - 7 miles
7/08/15 - 7 miles
7/10/15 - 8.06 miles
7/11/15 - 3 miles
7/12/15 - 11.03 miles
7/13/15 - 5 miles
7/14/15 - 5.5 miles
7/15/15 - 5.58 miles
7/16/15 - 6 miles
7/18/15 - 6 miles
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Thanks @ddmom0811 ,yes we were fortunate..the REALLY hot days had just ended. So it was just bearably hot (to this Northern Californian. An early Mazel Tov on your impending 30th!
Yes, @shanaber , I did run the lake, although not on the day I took the pic (no phone, can you imagine!)
Count me in for 30mi
Jul 04 - 5.2mi
Jul 10 - 3.8mi
Jul 12 - 5.5mi
Jul 18 - 9.7mi (Bay Bridge run)
24.2 down...
Finally got the nerve to run over the new Bay Bridge. Seems my vacation hill training paid off, great pace.
The sky was so dramatic I stopped for a pic
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July 01 - 6.3 miles
July 02 - 3.3 miles
July 03 - REST
July 04 - 6.4 miles (10K + 0.2 warmup)
July 05 - 4.3 miles (3.0 + 1.3)
July 06 - REST
July 07 - 5.2 miles
July 08 - 4.9 miles
July 09 - Core work
July 10 - 6.0 miles (4.7 + 1.3)
July 11 - Sailing!
July 12 - 7.1 miles <-- Distance PR
July 13 - 4.6 miles
July 14 - 3.1 miles
July 15 - 3.2 miles
July Goal: 90 miles
Miles so far: 60.6
Miles left: 29.4
A late 10K today on a hot morning. Only 77F when it started, it crept up quick and I saw 84F when I left, about 30 mnutes after the race. I learn something every race and today I learned not to sign up for a 9:30am race in July until you know what the forecast will be. It's supposed to reach a heat index of 94 today.
The good news is I placed 37th overall! He bad news is there was only 51 runners...smallest race I've been in. They had 140 last year. Long story short, I set a new PR today at 1:03:42 (by 63 seconds) but I'm convinced the course was short. The heat was just killing me. Still, it was for a great cause and I had a great time. I used my "old" shoes...perhaps had I used one of my new pair would have broken the 1 hour mark (JK!)
@Aresende90, how are the dogs handling the runs?
@JimCrackinDandy, I'm excited to hear about your race tomorrow! Good running!
@toadhunter911, glad you're back on the road!
@RunTimer, I like the photo!
@mwyvr, I've tried to figure it out, but I have to ask...What is "MAF" pace?0 -
It's our 20th anniversary weekend so what do I do? Get up extra early for a run on Friday, then pack the truck, load the bikes, sort out logistics, skiddaddle out of town and drive through the mountains and desert (yes, we have both here in BC) for 5 hours, arrive, drink beer, eat great Indian food, sleep and other stuff and wake up early and go out on another run LOL. And then cycle all over wine country and "taste" wine (natch). Fun stuff.
+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Month to date: 170.05 km Goal: 200.00 km / 124 miles (85% completed) Stretch Goal: 242.00 km / 150 miles (70% completed) +-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+-+ Sat Jul 17 08.26 km Check out river trail in wine country Fri Jul 16 10.56 km Shake off the cobwebs city run Thu Jul 15 09.73 km Mountain trail "run" Wed Jul 15 21.89 km City + river path run Tue Jul 14 ---- Beer, er, Rest Day Mon Jul 13 ---- Rest Day Sun Jul 12 21.29 km Lake trail x2 (61.37 km weekly total, 1,173 meters climbing) Sat Jul 11 06.20 km City streets Fri Jul 10 11.11 km Mountain trail run Thu Jul 09 10.79 km Mountain trail run Wed Jul 08 ----- Rest day Tue Jul 07 11.98 km Mountain trail run Mon Jul 06 ----- Rest day Sun Jul 05 07.66 km Trail run (86.10 km weekly total, 2,209 meters climbing) Sat Jul 04 18.90 km Mountain trail run Fri Jul 03 09.84 km Stanley Park Thu Jul 02 11.93 km Mountain trail run Wed Jul 01 09.99 km River trail run
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@mwyvr, I've tried to figure it out, but I have to ask...What is "MAF" pace?
Sorry Lenny but I misspoke to confuse the issue further, should have said MAF heart rate; MAF is Maximum Aerobic Function, a term coined by Dr. Phil Maffetone. He's a proponent (like many others) of doing the bulk of training at a lower heart rate to build aerobic capacity. His formula is apparently based on observation of a large number of runners - basically: 180 - your age = MAF target maximum heart rate. Minus 5 BPM if you have injuries. Plus 5BPM if running for a year injury free. Target your "MAF" slow runs between MAF rate and MAF-10bpm.
I use 130 or 135 as my MAF rate even though I'm 53.
If you Google Maffetone you'll find him. There's more to it than that but them's the basics!
Bottom line it's a decent guide, adjust as necessary.0 -
@unrelentingminx Congratulations!!! That is a great accomplishment!
@JimCrackinDandy I'm rooting for you! Can't wait to hear all about it, best wishes for a wonderful experience!
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Took yesterday off as my knees were sore from the Thursday speedwork/treadmill session (and I was hearing some crunchy noises from my kneecap). Back to 100% today, so I ran an easy 5-miler out in the heat & humidity. Should be OK for my long run tomorrow.
7/1 - 6 miles
7/2 - 6 miles (w. 0.25-0.5-0.75-mile-0.75-0.5-0.25 pyramid @ 1:45 pace)
7/3 - 5 miles w. strides
7/5 - 13 miles
7/6 - 6.5 miles
7/7 - 7 miles w. strides
7/9 - 6 miles (w. 0.25-0.5-0.75-mile-0.75-0.5-0.25 pyramid @ 1:43 pace)
7/10 - 6 miles
7/11 - 5.5 miles
7/12 - 10.5 miles
7/13 - 8.5 miles
7/14 - 5 miles
7/15 - 4 miles
7/16 - 5.5 miles (w. 6x800 @ 3:20 pace w. 400 walk/jogs between each)
7/18 - 5 miles
Total: 99.5 miles, 3 speedwork sessions
Goal: 140 miles, 5 speedwork sessions
Remaining: 40.5 miles, 2 speedwork sessions0 -
Hey all, I'm new here! I started running back at the end of January. I'm still really slow but I have found that I *love* running. I just signed up for a half marathon in February next year, and I want to do a couple of 5K and 10K races this summer/fall. My goal for this month is 100 miles. I run both on a treadmill and outdoors--the slow ones are outside.
What I've done so far this month (60 miles)
7/2 4.5 @ 12:42
7/3 4.5 @ 13:58
7/4 5 @ 11:54
7/6 4 @ 12:00
7/8 5.5 @ 11:42
7/9 6.5 @ 11:41
7/10 3 @ 10:47
7/11 2.5 @ 12:54
7/13 3.5 @ 11:55/15 splits (half was walking with friends)
7/14 3.75 @ 12:40
7/15 6.25 @ 13:40
7/16 2 @ 15:00 (walking with friends)
7/17 4.25 @ 13:41
7/18 4.75 @ 13:24
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@7lenny7 - great job on the PR. Yeah 9:30 in July, ouch! But you did a great job.
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July goal 70 miles
7/1 Snorkel 3 hours
7/2 6.25
7/3 horribly ill
7/4 moderately ill
7/5 well enough to do 2.55
7/6 3.15
7/7 2.86
7/8 helped build a chicken coop
7/9 built more of a chicken coop (my anniversary gift)
7/10 rested from building a chicken coop
7/11 6.26
7/12 rest
7/13 3.19
7/14 3.59
7/15 rest
7/16 4.41
7/17 2.20
7/18 5.19
Total 39.81
(Ticker is my goal for 2015 and accumulation to date)
@mwyvr Happy Anniversary. Sounds like a great time: bike, run, wine.....and "other stuff!"0 -
@7lenny7 they are loving it! I can even take both at once and not fall on my butt! I started to gear up my girl Aurora yesterday and my boy Timber started to cry because he wanted to come for a run too! So off we all went! I just ordered a running belt that has a pouch and water bottle holder, as well as two 4ft bungee leashes so that I can be hands free! So pumped!0
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So much to read and catch up on - tomorrow!
Date.......Miles......Total
07/01.....0.00.......0.00 - Rest
07/02.....7.20.......7.20 - +Strength training
07/03.....6.28.....13.48 - Easy
07/04...12.18.....25.66
07/05.....0.00.....25.66 - +4 mile dog walk
07/06.....5.54.....31.20 - +Agility
07/07.....0.00.....31.20 - +Strength training
07/08.....0.00.....31.20
07/09.....0.00.....31.20 - +Strength training
07/10.....0.00.....31.20
07/11.....0.00.....31.20 - Gym workout (30 mins bike)
07/12.....0.00.....31.20 - Gym workout (55 mins bike, 45 mins weights)
07/13.....3.87.....35.07 - +Agility
07/14.....5.63.....40.70 - +Strength training
07/15.....0.00.....40.70
07/16.....6.65.....47.35 - +Strength training
07/17.....4.18.....51.53 - Fast four 0 had to be back for a meeting
07/18.....6.67.....58.20 - Hot and Humid. It really wanted to rain out!
07/19.....0.00.....58.20 - Rest
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7/1: 6.5 miles
7/2: 6.5 miles with the Thursday running crew
7/3: Rest
7/4: 3.1 miles (New 5k PR of 23:42!)
7/5: 12 miles
7/6: 4 miles easy recovery pace
7/7: 5 miles of easy "I'm drowning in humidity" pace
7/8: 4 miles
7/9: 5 miles -- quick, fun ones with the Thursday running group!
7/10: Rest
7/11: 3.1 miles
7/12: 14.3 miles
7/13: 4 miles easy recovery pace
7/14: 5 miles
7/15: 8 miles
7/16: 6.3 miles
7/17: Rest day/XT: 4 mile walk
7/18: 4 miles
7/19: 15 miles
Hot one today! It was 88% humidity at the start and 79% at the finish, and temps were 75 at the start and were 80 at the finish. Luckily, I brought water and made a pit stop at the ONE WORKING WATER FOUNTAIN in town. I also brought dried pineapple with me and munched on that every few miles, and that helped my energy at the end a lot since it has 140 calories and something like 34g carb and about as much sodium and potassium as a gel. I stayed in the shade and allowed myself some slow miles and plenty of walk breaks. I am going to be so excited when fall (and its cooler temps!) arrives in a couple months!
I also tried KT tape on my legs (my right calf/ankle and my left heel as suggested for Achilles tendinitis) and it did indeed help, more the calf than the heel but that may just be user error. However the tape is meant to last anywhere from 2 to 5 days, and it barely survived the massive amount of sweat I produced on this run! Poor KT tape!
105.8/175
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Ran the farthest I've ever gone today - 15.44 miles now exhauseted but a little bit proud of myself!
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7/1 - 1.75mi Today was going to be a rest day because my quads are tight and sore but I did it. It was slow and I went on a sandy path instead of pavement to see if it helped and I do feel a little better.
7/3 - 3.1mi Did my usual hilly path thru the park. Waited until evening to go but it was nice. Completed the first of 2 virtual 5k's. Now I have the rest of the month to improve my time LOL.
7/6. - 1.6mi Went for a birthday run with my son, which, While I love spending time with him I hate running with him because i am to much slower than him and he always wants to walk LOL.
7/7. - 3.1 mi Got up at 4:30am to get a run in before work and make up for yesterday. Think I will skip yoga today, I am sure I will pay for it later this week.
7/10 - 1.85mi Couldn't get my butt out of bed this morning and I paid for it. Very humid, slow run on a hilly trail. I knew I couldn't do the 3 miles I had planned so I worked on powering uphill and maintaining the faster pace after the downhills on the hilly trail I picked.
7/15- 3 miles Started off badly by forgetting my watch and decided not to turn around and get it. Was also still stiff and sore for my fitness test on Monday. All the strength stuff was "to failure ". But I am glad I went, I saw a doe and fawn and another doe farther down the path. It started out cool and drizzly but stopped halfway thru and ended with nice temperature
7/17 - 1.6mi Started off in the rain which was nice but after a half mile I started getting a headache which kept getting worse. I threw in a few walk breaks to see if it would help but gave up early. I will try again Sunday.
7/19 - 3.0 mi Crazy hot and humid and it made my RAD act up worse then it has all summer. Could not get my lungs to clear out and of course forgot my inhaler because I have not needed it yet. So more walking then running but still I was moving.
19 done 11 to go
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