July (2016) Running Challenge
Replies
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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
7/12 – 8.07 warmup + fartleks
July total to date – 71.86
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 – I'm in a puzzling situation with respect to speed work. I've got healthy enough I could do some, and I'm looking at the club's training plan for the Rochester Marathon. The speed work assignments are familiar, as most of them showed up when I was training for Boston. But the current ones are beyond me right now, because I haven't done the training that leads up to them. Went to the club to ask Coach what to do about that, and didn't get around to asking the question. Many member ran the Boilermaker 15K last Saturday, and he put out an assignment of 45-60 minutes of fartleks for recovery and to avoid boredom. I went and did that with a couple other club members. Just the thing on a day when I should do some speed work, but it's 90° F (32° C) and moderately humid!
This is the first time I've done fartleks with other people. That worked out better than the few times I've tried them on my own; we pushed each other pretty well. I got to the point where I had to let a couple guys drop me because we were doing a 7:10 pace per mile and I didn't want to run that fast for as long as they were; but they slowed down and I caught up. Then when I was ready to just go back to running easy, another guy needed a water stop that turned into a few minutes of walking recovery. I didn't realize that right away, so I have almost two minutes of walking time on the Garmin as part of the workout. Oh, well.
After the workout Coach talked to me about Shoreline. He wants me to take it easy and not risk injury. He advised me to get the VDOT app and look at equivalent paces by temperature, or I can do that on the Run Smart web site. I hope I can squeeze time for that in before Saturday; time for analytical stuff is at a premium in my life right now.
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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WhatMeRunning wrote: »Interesting. Not sure if it is for this reason or not, but a few years back I started drinking water at more of a room temperature (whatever temp it arrives at) simply because I heard that it can take longer to absorb when it is cold and the body tries to warm it up first. I honestly don't know if that is really true, but since then I'm just lazy and just grab some water. Doesn't bother me one bit. Some people though need their water COLD. I guess I'm just not one of them.
Same here, I prefer my water room temp. Cold water gives me brain freeze like ice cream does if I drink too much of it at once. I always need a full water bottle of water after a workout.1 -
WhatMeRunning wrote: »
Interesting. Not sure if it is for this reason or not, but a few years back I started drinking water at more of a room temperature (whatever temp it arrives at) simply because I heard that it can take longer to absorb when it is cold and the body tries to warm it up first. I honestly don't know if that is really true, but since then I'm just lazy and just grab some water. Doesn't bother me one bit. Some people though need their water COLD. I guess I'm just not one of them.skippygirlsmom wrote: »@ddmom0811 I forgot say earlier that Skip's coach told her to stop drinking cold/ice water after her runs and drink more of a room temperature water it will help the body cool down faster, also stopping any type of headache.
@whatmerunning this is exactly the reason why - or so I'm told2 -
7/1: Rest/moving day
7/2: 8 miles
7/3: 3 miles
7/4: 5.8 miles
7/5: 8 miles
7/6: 5 miles
7/7: 5.2 miles (am)
......: 6.4 miles (pm)
7/8: Rest day
7/9: 5.8 miles (Belmar 5 miler: 37:42)
7/10: 14.9 miles
7/11: 3 miles with Monday coffee crew
7/12: 5.7 miles (includes 5k XC race)
Got some decent but difficult miles in today joining with a couple friends for a local XC race. I hated XC in high school and in college and the third time just isn't the charm. My calves just do not like the constant stabilization required for running on grass; after about 3/4s of a mile they were on fire which is not good in a 5k race! Plus, allergens were high today and so my already still-phlegmy lungs were not cooperating at all. The race was two loops, and I thought about cutting out after the first loop because my breathing was so poor. But I finished in 23:54 which was a 7:39 pace according to my Garmin, which isn't too shabby for an XC race. My cajoling buddy who convinced me to do the race came in literally one second behind me and we took a victorious 1-2 age group finish
And now I have to get up and run all over again in 8 hours or less. So bedtime! I will catch up on posts tomorrow!
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)3 -
Group workout tonight for HM training. We did 4 minute intervals x 4, with 2 minutes walk/job between. Finished up with 4 sprints. Along with warmup and cooldown got in 5.19 miles total. Some of that is walking but I'm not going to quibble over it. The heat was pretty bad and I also got a bug in my eye during the last interval. I was glad to be done and have my popsicle at the end.
Almost to the half-way point for July goal!
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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
07/12- 4.5km
Went out with the intention of attempting a 10k route through town I mapped and ended up having to quit after 4.5km (walked for another km but I'm not counting that for mileage) because I had more than one truck full of guys follow me incredibly closely for long distances. Once I started to get near the remote trail areas I usually run I knew I had to pack it in because I just didn't feel confident these guys were going to go away. Who the hell is raising these people who think its normal to howl at women like dogs and follow them very obviously for over 2k? I think I'll be taking some rest days
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7/6 - 0
7/7 - 3.11 miles
Monthly total: 17.76 miles
I'm rather proud of myself so far. I thought I was going to have to really, REALLY push myself to get to 40 miles, but I'm almost half way there already!
7/8 - 0 miles
7/9 - 3.16 miles
Monthly total: 20.92 miles
7/10 - 0
7/11 - 3.31 miles
Monthly total: 24.23 miles
7/12 - 3.64 miles
Monthly total: 27.87 miles2 -
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Not much time to do more than skim and post, but I wanted to say hi and that I miss talking with you guys! I went to the lake with my daughter and the pup today. I set off running one direction and told her to walk doggy and collect Pokemon until we met up. So my run was a little shorter than normal--3.5 miles and then a mile walk. I'm so glad this game is getting her outside and moving, though, I don't care!
@ddmom0811 I think you'll really enjoy the Princess run--it has a great "energy" about it.
@JessicaMcB that's scary, with men following!
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July goal.....run
7/1 snorkel 4 hours
7/2 7.53
7/3 3.23
7/4 3.29
7/5 rest
7/6 4.39
7/7 3.25
7/8 7.24
7/9 celebrated our 40th anniversary!
7/10 3.85
7/11 tapering I guess...
7/12 4.15
Total 36.93
Upcoming races:
SHEPower Virtual Half: July 18...maybe.
Las Vegas RocknRoll Virtual runs--making the band
......Guitar Solo 6/28 3.85
......Drum Solo in August
......Lead Singer in September
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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7/12....4.15 miles (rolling hills on the treadmill)--12:14 pace....exhausted after working all night and only 5 hours sleep. Still happy that I was able to run. Was distracted by getting a free phone in the mail...so too late to run outside.
Total for July thus far...27.83.1 -
Got up early for an early meeting with every intent to run right afterwards but once people see you online you are stuck I didn't get out until after 10 and by then it was just plain hot; too hot for Hobbes the Vizsla so I left my running buddy at home. While there were some moments that felt wonderful it was not a great run. Lately my legs have been feeling like stumps with no energy. If I used my RHR as a measure of being rested I should have had lots of energy this morning as it was in the low 30s. My HR during the run barely got up to 120 and the average was only 105, but I just couldn't push my legs to move any faster. By the time I got home my stomach was very unhappy too...
I really feel that at this point in my training with the HM in just a little over 2 weeks I should be feeling great and ready to race but all I feel is tired legs. I have one long run left this weekend then I start my taper. If anyone has any suggestions I would welcome them!
Date.........Miles........Total
07/01.......6.28.........6.28
07/02.......7.36.......13.64
07/03.......0.00.......13.64
07/04.....13.50.......27.14 - ShePower Virtual HM
07/05.......4.13.......31.27 - + Strength Training
07/06.......0.00.......31.27
07/07.......5.63.......36.90 - + Strength Training & Rally
07/08.......5.38.......42.28
07/09.......0.00.......42.28
07/10.......0.00.......42.28
07/11.......7.72.......50.00 - + Agility
07/12.......5.59.......55.59 - + Strength Training
Upcoming Races - Let me know if you will be running too!
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!)
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon3 -
@JessicaMcB I hear ya on the creepy guys in cars/trucks. It really sucks that they ruin something enjoyable. Maybe get the license plate to report them for harassment?1
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01-Jul: 3.38 miles
02-Jul: 6.45 miles
03-Jul: <Life Day>
04-Jul: 6.36 miles
05-Jul: 7.14 miles
06-Jul: 5.31 miles
07-Jul: 4.75 miles
08-Jul: 5.49 miles
09-Jul: 5.75 miles
10-Jul: <Life Day>
11-Jul: 5.78 miles
12-Jul: 6.36 miles
13-Jul: 3.54 miles
14-Jul:
15-Jul:
16-Jul:
17-Jul: <Life Day>
18-Jul:
19-Jul:
20-Jul:
21-Jul:
22-Jul:
23-Jul:
24-Jul: <Life Day>
25-Jul:
26-Jul:
27-Jul:
28-Jul:
29-Jul:
30-Jul:
31-Jul: <Life Day>
Enjoying a break in the mid-Georgia July heat - low 70s in the morning with nice dampness (don't really try to track the humidity, but it's been really pretty comfortable!).
Upcoming Races:
13-Aug: Apple-a-Day 5K, Macon
27-Aug: John 316 Cancer Awareness 5K, Lizella
05-Sep: Labor Day Road Race 10K
17-Sep: Joshua's Wish 5K
24-Sep: Georgia Golden Olympics 5K
01-Oct: Terry's Run 5K, Eastman
22-Oct: S.C.A.R.E. 5K, Macon
05-Nov: Ridge Run 5K, Macon
12-Nov: Pecan Orchard 10K, Fort Valley
25-Mar: Cherry Blossom Road Race 10K, Macon
08-Apr: Running for Ronald 10K/15K, Macon2 -
7/1- REST
7/2- REST
7/3- REST
7/4- 13.1 RW&B HM 2:15:26
7/5- REST
7/6- REST
7/7- REST
7/8- REST
7/9- 5.0
7/9- 1.0
7/10- 4.23
7/11-REST
7/12- 6.01
7/13- 4.04
July Mile goal: 33.48/70
Actual goal: Run the Red White and Boom HM well, recover well, run the Park Point 5 Mile (7/14,not racing) well and begin training for September Boundary Waters Bank HM.
Today's notes: Holy Moley, having a tail wind of 12mph can REALLY speed you up! I ended up running my 4 miles in 30:38, which is REALLY fast for me. it was a good run and I had negative splits so that was even better. Now to chill some, then go canoeing with the students and rest up for tomorrow's 5 mile race.2 -
Was out the door at 5 AM and it was already 80° with 80% humidity, are you kidding me? I had planned on trying for 7 miles so strapped on my Garmin so I could track how far I had gone and see how I felt in case I need to cut it short. I did my usual 1.5 miles to the park and added 2 laps for another 3 miles and felt ok so I did one more lap, piriformis was complaining when I got to the hills the third time but went slow and got thru it, then did my 1.5 miles back home. According to Garmin I was at 7 miles when I stopped it but according to Stava I did 7.6 miles. I did have an issue getting a signal and started my watch a little later but I didn't think it was that big of a difference. Anyways WOOHOO! Another PR for distance! Next week will be a cut back week, even with taking yesterday as a rest day, I am tired.
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
7/13 - 7.6 mi - 26.3 mi
Goal : 50 miles - 23.7 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 Point
@JessicaMcB - That is ridiculous! Seriously who does that and who raises boys (because they definitely are not men) who think that is acceptable behavior!?!3 -
Hey finally got round to posting some runs this month, got myself a bit behind on my runs for no other reason than I simply couldn't motivate myself to get out of the door but back on the bandwagon after a good run, hoping to keep it up while I'm away this weekend.
07/05 3.1 miles
07/06 4 miles
07/12 6.5 miles longest run since the end of May felt rather good at the end and kept up a reasonable speed for me.
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@5BeautifulDays -I am not sure I understand this whole Pokemon craze (not really my kind of thing), but apparently it's getting a lot of couch potatoes up and out the door, so I can definitely support that!
@shanaber - I am not sure what to tell you. Sometimes I go through period of fatigue, even when I shouldn't be. Just hang in there and ride it out. Maybe spend a little extra time stretching/foam rolling? Good news is, they are usually short lived so hang in there. You have plenty of time before the race and I'm sure you will do great!
@kimlight2 - Congrats on the distance PR!
@MNLittleFinn -Dang, you were flying! That's like a 7:40 pace, right? All that rest must have done you well!1 -
Pushed myself with interval running today. Was feeling down in the dumps last night, ate a few more calories than planning, so decided to do a longer run. It was hard, but I feel much better. I may attempt rolling hills again tomorrow.
1/7: REST
2/7: 5.44 km
3/7: REST
4/7: 3.00 km
5/7: sick
6/7: 1.00 km (still recovering)
7/7: 3.64 km
8/7: 4.00 km
9/7: 5.00 km
10/7: REST
11/7: 4.19 km
12/7: 3.50 km
13/7: 4.83 km
Races:
9/7: Tropicolour 5K
23/7: Zombies Run! App Ultra-Violet 5K
6/8: Colour Vibe 5K
20/8: Zombies Run! App Visiting Van Ark 10K
3/9: Zombies Run! App Jeffro Complex 20K
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run (seriously thinking about it)
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