July (2016) Running Challenge
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@Elise4270 @skippygirlsmom Thanks!
@greenolivetree @skippygirlsmom I have a love/hate relationship with my scale and until this morning, I had her in the corner until she apologized to me. She finally did this morning. I'm at my lowest in 2 years... 3 more lbs to go, and I'll be in one-derland again!4 -
@tattooeddolphingirl78 yoohoo!
For those of you looking for a headband I happened across this little gem at the local Academy over the weekend. I wore it this morning and it was great, didn't move at all during the run, stopped the sweat from running into my eyes and then I got home wet it and did the snap thing they recommend and honestly it got cold. I put it back on my head to walk Macy. Love!
https://www.amazon.com/gp/product/B01F6R5ZXI/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1
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7/10 - 4.05 mi
Monthly Total = 4.05 mi4 -
Trying to decide the best way to add mileage to my non-Long Run running so I can get the miles in to keep a 13-14 mile long run under 35% total weekly mileage. Current planed schedule looks like this:
Monday: Rest
Tuesday: Easy run 6-9 miles
Wednesday: 5 Easy miles
Thursday Stamina (TI, CI, TR) or speed work
Friday: Rest
Sat: Long run
Sun: Easy 4-5 miles
I'll be starting my training for mt Sept HM next week, so I'm hoping to get a 14 miler in somewhere around week 6-7 of the 10 week cycle.2 -
@skippygirlsmom I'll have to check out the headband. I always use clips to hold my headbands on because I've had them fly off and had to retrace my steps :-p I have one of the enduracool towels that I'll take with me to wipe off if I drive somewhere to run.
@TattooedDolphinGirl78 That's great! I'm at the top of my weight range and need to get back in the middle.2 -
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@MNLittleFinn
To get to that 40-45 mile per week with 2 rest days you'll need to probably need get to a 10 mile midweek run.
M - Rest
T - 10 Aerobic
W - 5 Easy
Th - 2 WU - 4 interval - 2 CD
F - Rest
S - 14
SUN - 5 Recovery
This scenario give you 42 w/ 14 @ 33% being long. When designing a schedule you want to avoid back to back hard workouts. Personally I like to run long on Sunday with a easy/recovery run on Sat to get the blood moving. You obviously want to build up to that 10 mile mid week run. An 8 mile interval session keeps you under the 20% for hard workouts as well.2 -
My planned 3 mile lunch run felt great so I squeezed in an extra mile. That should put me at 7 miles for today assuming my 3 mile post-work run goes well!
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Late to the thread but I kicked off half marathon training this month for my race in November.
7/05 - 3
7/07 - 2
7/09 - 3
7/10 - 3
Slowly but surely. Heat was oppressive this week, got a ways to go before any reprieve. Gonna be pushing through in any case.9 -
@greenolivetree I've had that burning happen once before and it was a couple of days after I went on a long bike-ride with my family. I hardly ever cycle, so I put it down to my body being in shock from a completely new workout, as I was fine the next time I ran. I think I had one or two rest days afterwards, but I can't quite remember as it was a couple of years ago.
@TattooedDolphinGirl78 Well done on the colour run! They do look good fun
@kristinegift I can't believe what I'm reading about that guy in the Tesla. That's absolutely horrific! Who would purposefully try to run down some people just because, at worst, you were in his way? That's madness. I hope the police eventually listen, and I agree with the suggestion of using a GoPro. Someone in your group must have one/know someone who has one they can borrow?
As for my own rubbish attempt at running this month, my foot felt fine today so I hope the weekend off was all I needed to recover from my stupidity-related injury. Fingers crossed I can get back to it now. No more excuses/making stupid decisions that stop me from running.
2nd July - 6.04 miles
5th July - 10.05 miles
7th July - 3.11 miles
8th-10th July - swollen foot
11th July - 4.02 miles
MTD - 23.22/80 miles
Upcoming races:
18th Sept - Run Reigate Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon6 -
@5512bf thanks! that's pretty close to what I was thinking. My other thought was to add a run on Friday. I always do sat Long Runs because family commitments on Sunday don't allow for the 2 hours + I need for long runs.0
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skippygirlsmom wrote: »
@stoshew71 I don't think you would know this guy, he is just very low key I never see him at any races around, always runs alone. He lives near me so I've seen him running in the hood once or twice but usually at Indian Creek Greenway. I know you don't really run the greenway itself much. He's about 5'5", mid 50s, Asian and is always sweating to the point of his clothes dripping. He's not the type of runner that makes you stand up and take notice, he just moves along about his business. The first time we met he was training for a full in Utah or somewhere, it was another guy who told me he has run marathons in every state. He told Skip his PR is 3:39 or 36 but "I was younger then" ha ha super nice guy. I've been to Wheeler before but never run there.
I incorporate the greenway a lot of times into my Saturday LR. But I usually start very early in the morning. I am probably done by the time you guys get out on the greenway.
We have this young kid (like in his 20's) that goes up and down the greenway early in the morning and just stays focused. You run by him and he just looks ahead, emotion less with like deep in concentration. He usually won't acknowledge your presense. We say hi to him or wave and he just goes on right by. People that know him says that he doesn't say much at all. So we made it a game to see who can knock him off his train of thought. So one day I just said, "HI!" as loud as I could as we went by him and he quickly looked at me and then went his way. lol
That was my first time to Wheeler.1 -
@5512bf and @WhatMeRunning - Thank you for clarifying that. Every time I think I have a handle on running terms I read something else and realize "Nope still clueless ".1
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skippygirlsmom wrote: »
@stoshew71 I don't think you would know this guy, he is just very low key I never see him at any races around, always runs alone. He lives near me so I've seen him running in the hood once or twice but usually at Indian Creek Greenway. I know you don't really run the greenway itself much. He's about 5'5", mid 50s, Asian and is always sweating to the point of his clothes dripping. He's not the type of runner that makes you stand up and take notice, he just moves along about his business. The first time we met he was training for a full in Utah or somewhere, it was another guy who told me he has run marathons in every state. He told Skip his PR is 3:39 or 36 but "I was younger then" ha ha super nice guy. I've been to Wheeler before but never run there.
I incorporate the greenway a lot of times into my Saturday LR. But I usually start very early in the morning. I am probably done by the time you guys get out on the greenway.
We have this young kid (like in his 20's) that goes up and down the greenway early in the morning and just stays focused. You run by him and he just looks ahead, emotion less with like deep in concentration. He usually won't acknowledge your presense. We say hi to him or wave and he just goes on right by. People that know him says that he doesn't say much at all. So we made it a game to see who can knock him off his train of thought. So one day I just said, "HI!" as loud as I could as we went by him and he quickly looked at me and then went his way. lol
That was my first time to Wheeler.
@Stoshew71 I know the young kid you are talking about. Skip just shakes her head at him. We usually are not at the greenway before 7.1 -
Tabata workout today for strength training which included .5mi of intervals/speed play not sure what to call it.
7/1 - 0 mi - 0 mi
7/2 - 0 mi - 0 mi
7/3 - 5 mi - 5 mi
7/6 - 0 mi - 5 mi
7/7 - 0 mi - 5 mi
7/6 - 6.2 mi - 11.2 mi
7/9 - 4.5 mi - 15.7 mi
7/10 - 2.5 mi - 18.2 mi
7/11 - 0.5 mi - 18.7 mi
Goal : 50 miles - 31.3 miles to go.
Races :
6/11 Run and Ride 5K Cedar Point - Done
10/8 Outdoor Trail Series 5 mile #1
11/5 Outdoor Trail Series 5 mile #2
12/3 Outdoor Trail Series 5 mile #3
12/11 Santa Hustle Half Marathon Cedar Point5 -
July Running Totals (miles)
7/1 – rest day
7/2 – 13.14 paced run
7/3 – 10.06 easy with fast finish
7/4 – rest day
7/5 – 6.74 easy with hills and a fast finish
7/6 – 7.26 group run
7/7 – 6.85 warmup, group run speed work
7/8 – rest day
7/9 – 12.33 paced run
7/10 – time for run squeezed out by Life Happens
7/11 – rest day 7.41 easy + 4 strides
July total to date – 63.79
Nominal Challenge Goal – 150 miles
Real Goals: Become comfortable running 5 days a week. Finish Shoreline in good shape, managing the expected heat and humidity better than last year. Build base toward Rochester Marathon.
Today's notes – Yesterday Life Happened. My daughter re-scheduled our normal Saturday dinner together as Sunday lunch. I thought I'd just run Sunday morning; then I realized I'd agreed to be Worship Leader (what the Methodists would call Liturgist) that day. Didn't want to run early, because I'd feel rushed getting to church. Then daughter and I got into a long conversation Sunday afternoon, and by the time she left I had just enough time to either run or mow the lawn.
The lawn won. If I were still working from home three days a week, I could have deferred it to the Monday lunch hour; but that doesn't work when the lawn is 17 miles away at lunch time. Sigh. At least I only have to deal with that nonsense for another 7 and a half weeks.
So I ran this evening on what otherwise would have been a rest day. Since I'm feeling pretty healthy these days, I started looking at the training plan for the Rochester Marathon. Yesterday called for 90 minutes easy, which got squeezed out of my day by Life Happening. Today said Easy plus 4 strides. So I ran some easy miles then 4 strides. I thought a minimum of 6 at first, and probably only 6 because my porch thermometer said 87° F (31° C). But the weather feed from Garmin said it was only 79° F (26° C). Set out, and it felt more like 79° than 87°. Got to thinking. Thursday there's an evening meeting at Town Hall about a proposed flood control project adjacent to my property. Thursday is my lone work at home day this week. I could run on my lunch hour, which would me a slightly shorter run, and still go to that meeting. Since I was feeling pretty good, and finding decent amounts of breeze and shade to mitigate the heat, I stretched the route to be over 7 miles instead of over 6. Ran my 4 strides as the distance between fire hydrants on my street. Don't know exactly how far it is, but they're convenient markers.
Stretched, and while doing my pigeon pose I noticed no difference between how the left leg felt and how the right leg felt. And this, after running a normal distance plus some strides. I think I can say I'm recovered. I'm not up to the workouts in the marathon plan yet, because I wasn't well enough to to the work building up to where the plan is. And my weekly mileage isn't a robust as I'd like if I had started the training cycle healthy. But I can build mileage, and I can add back speed work as my fitness level allows.
And in seven and a half weeks, I will have solved the time crunch problem.
Life is good.
2016 races:
January 1, 2016 Resolution Run 7.5 mile (Mendon, NY) finished in 53:58
January 9, 2016 Winter Warrior Half Marathon (Gates, NY) finished in 1:30:59
March 12, 2016 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 32:32
March 26, 2016 Spring Forward Distance Run 15K (Mendon, NY) finished in 1:05:24
April 18, 2016 Boston Marathon (Hopkinton, MA) finished in 3:23:01
April 24, 2016 Flower City Challenge Half Marathon (Rochester, NY) finished in 1:36:50, targeting MP
May 15, 2016 Highland Hospital Lilac Run 10K (Rochester, NY) DNS - injury
June 19, 2016 Medved 5K to Cure ALS (Rochester, NY) DNS - recovering from face plant
July 16, 2016 Shoreline Half Marathon (Hamlin, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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Yesterday was a rest day, and today I didn't think I'd get to run either since I was due at the airport. But then my daughter's flight was delayed, so I threw on some running shoes and grabbed the dog. The dog was a bad idea. I wound up walk/jogging 3 miles this morning, and then walked another mile and a half with my girl this afternoon trying to keep her awake. We tried finding some Pokemon but didn't have a lot of luck. I'm going to go ahead and count the miles, but I'm leaving Sir Poops-a-lot at home tomorrow. I might bring my daughter, but not her game! That thing is distracting.
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My husband is back after the job got cancelled- yay! I really want to register for my first 10K that will take place in September so I'm trying to train up for that so I don't embarass myself. Managed to get 8.3K in tonight in just under 40 minutes which isn't terrible! Might just crush my goal this month afterall!!! And the runner's high doesn't hurt either amiright
07/01- 4.28km
07/02- 5.01km
07/03- Rest/Weights Day
07/04- 5.48km
07/05- Forced Rest Day (Husband OOT)
07/06- Forced Rest Day (Husband OOT)
07/07- 6.13km
07/08- 6.13km
07/09- 6.13km
07/10- 3km
07/11- 8.3km
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Update on the Tesla: we got the license plate right and the police got a hit and filed a report that a few people contributed to. An officer is going to have a chat with the owner today. Hopefully this makes him realize he can't use his car as a means of menace anymore!
And @skippygirlsmom I love my iPod shuffle. You can make playlists, put on podcasts, and it clips to your shorts without a hassle (no touch screen!). Only downside: I don't think it will work with cordless headphones bc no Bluetooth (I think). But I just put my headphone cords up through my shirt so they don't bounce and it's no bother!7 -
kristinegift wrote: »Update on the Tesla: we got the license plate right and the police got a hit and filed a report that a few people contributed to. An officer is going to have a chat with the owner today. Hopefully this makes him realize he can't use his car as a means of menace anymore!
And @skippygirlsmom I love my iPod shuffle. You can make playlists, put on podcasts, and it clips to your shorts without a hassle (no touch screen!). Only downside: I don't think it will work with cordless headphones bc no Bluetooth (I think). But I just put my headphone cords up through my shirt so they don't bounce and it's no bother!
@kristinegift. I was looking at the shuffle. Thanks. Yeah let's hope it solves the Telsa problem.0
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