July (2016) Running Challenge
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TattooedDolphinGirl78 wrote: »New PR!!!!! Went for my run this morning and I accomplished 5K in 35 mins 53 sec!!! 5.64km in 41 mins 45 sec!!!
I always seem to do better outdoors than on the treadmill.
NICE! PR is always good. I always feel like the dreadmill is SO MUCH harder than roadwork. I feel tireder than I do with the same distance on either. <that sentence doesn't quite work, but I get the feeling y'all understand it anyway.> But sometimes the weather in middle Georgia just doesn't cooperate with roadwork.
It certainly seems to feel harder because I felt great after my run this morning outdoors and yesterday, I was pooched after the treadmill run, even with the PR I accomplished (which I beat today). lol
I live in Canada, Ottawa National Capital Region, the weather was finally nice this morning for a run. It was sweltering earlier this week, but I know that doesn't even come close to what you guys have to deal with.0 -
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Date Miles today. Miles for July
7/1 3.1 miles - 3.1
7/2 14 miles - 17.1
7/3 REST DAY
7/4 9 miles - 26.1
7/5 9 miles - 35.1
7/5 6.2 miles - 41.3 << Daily Double
7/6 6.2 miles - 47.5
7/7 8.25 miles - 55.75
7/7 5 miles - 60.75 << Daily Double, FF Pub Run
7/8 13 miles - 73.75 << PPounders Swamp Run
7/9 REST DAY
7/10 REST DAY
7/11 9.25 miles - 83
7/11 5 miles - 88 << Daily Double
7/12 9 miles - 97
7/12 4 miles - 101 << daily Double
7/13 6.2 miles - 107.2
7/14 9 miles - 116.2
7/15 REST DAY unplanned
7/16 15 miles - 131.2
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Rocket City Marathon - 12/10
Unplanned rest day yesterday as I got up early to pack the car to take the family camping in the Great Smoky Mountains. But I got up early and got my long run in. They have a really nice jogging path here in Townsend, TN. Plan to get a few extra in with the wife as a recovery run later tonight. Now it's time to make breakfast then go tubing down the river.
^^^^ Picture after getting done at the camp site.8 -
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)
7/13: 8 miles
7/14: 7 miles (am)
.......: 6.4 miles (pm)
7/15: Rest day
7/16: 18 miles
I had 20 on the schedule today, but about 16.5 in, I just couldn't stomach 3.5 more miles. I was having to take walk breaks more and more often and my legs just did not have the pep needed to get to 20. I did the first 6.5 on my own, joined with my running group for a 3 mile loop and then we had a hilly 10.5 mile loop routed that could be cut shorter, and we elected to cut it short. No one else needed a run that long and so they were more than happy to cut 2 miles out with me. It was just so, so hot, and with all the water stops and regroupings, I tacked on probably 30 minutes to my total elapsed time. However I defiitely would have wussed out much earlier without the five other people running with me, so I really appreciated their company and encouragement.
I think the biggest factors in feeling dead today was the heat. It was already 73F when I started out at 5:30, and when we got done shortly before 9 am it was 82F with bright, warm sunshine. I have a 10 mile group run tomorrow, and if I jog to and from the run, I'll get 12 in which will make up for the miles I cut out today. Fingers crossed it won't be quite so warm tomorrow! I went through two 18 oz water bottles and after the run I downed a popsicle, a 20 oz Gatorade and a 16 oz iced coffee. Now all I want is a shower, a nap, and a pizza
Upcoming Races:
9/11: Lehigh Valley Via Marathon (Allentown, PA)
11/20: Philadelphia Marathon (Philly, PA)
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@Stoshew71 - tubing down the river, how fun! I haven't done that for years and it sounds awesomely relaxing right now. Have a great time.
Congrats @TattooedDolphinGirl78 on your PR this morning!!
I had a great morning run today too. It was a lovely 66 degrees, humid but not unbearable. I did my longest run yet at 1:34 and did 7.72 miles! I started out with the group of marathon/half-marathon training runners but quickly fell behind their pace as we did an uphill course. I abandoned their route when they headed down another major hill (which I would then have to come back up) and ran back down the hills from whence I came. Then enjoyed a flatter route for the rest of the run. I hooked up with the 8:00 run group and did about 25 minutes at a slower pace with some of that group but I needed to finish so I left them and finished up. Overall average pace was 12:14 which I was happy with. I kept repeating to myself my coach's mantra "pace means nothing, doing it means everything".
I feel for the first time that maybe I can really do this half marathon in the fall! Still a long ways to go but not as far as I've come.
July miles
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@katharmonic Thx! Great run yourself!!!1
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Amandajs232 wrote: »
My mantra today as I could feel my legs getting heavier an my head dropping?
"Keep your head up: look like a runner not like you heard there were free samples at the cake shop"
Haha! Way to harness the mantra! Nomnomnom!4 -
@katharmonic great job! I plan to do my first half marathon too! We can do it!3
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This is the start of a cut back week so did what was supposed to be an easy 3 miler but ended up with 2.6 miles. J put on his roller blades and came with and brought Neeko for the first time in a while. For the first time in a while I felt a little tired but like I could have gone farther, if that makes sense.
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
7/16 - 2.6 mi - 28.9 mi
Goal : 50 miles - 21.1 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 Point3 -
7/1 - 2 miles
7/2 - 5 miles
7/3 - 3 miles
7/4- hiking day with Skip
7/5 - 5 miles
7/6 - 5 miles
7/7 - rest day
7/8 - 5 miles
7/9 - 8 miles
7/10 - 4 miles
7/11 - 5 miles
7/12 - rest day - took Skip to airport
7/13 - 6 miles
7/14 - 6 miles
7/15 - 6 miles
7/16 - 4 miles
64 of 110 miles
Waiting until it was later in the morning wasn't a good idea it was 84F when I went out. My plan was to run 3 or 4 this morning and a local 5K tonight (that I haven't registered for yet). Came home and jumped in the pool with Macy, she grabbed my foot (we were floating on our rafts) and she cut the top of my foot. It's already black and blue and getting swollen so I'll see how I feel later.
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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.
7/15....5.08 miles(rolling hills program on the treadmill) at 12:00 pace. I wanted to run a little faster, approximately 11:06 pace again, but "fried" after working 2 nights in a row and getting very little sleep. My plan is to run a long run today, probably 10 miles.
I slept 10 hours last night and feel great and I lost almost a pound over night. I am in maintenance now (for a month) but still closely monitoring the weight gain/loss. One of my mfp friends lost the weight quickly ( he was ona 1200 calorie diet) and gained 40 pounds back the next year.
Total for the month of July...32.91.2 -
July 1 - 5 mile run with 3 miles of hills....10 min pilates
July 2 - 2 mi "trail running fail".....4 miles real running :-p
July 3 - 2.5 mi hard run
July 4 - Rest day
July 5 - 3 mi easy run....1.5 mi walk with sprinting intervals....25 min strength/pilates/stretching
July 6 - 4 mi run
July 7 - 30 min indoor cardio, 30 min strength/pilates
July 8 - 6 mile run with 2 miles of hill repeats
July 9 - 5 mi run
July 10 - Sick day
July 11 - 2 mi awful run......40 min cardio/strength circuit type workout
July 12 - 4 mi easy run followed by 1 mi of strides and .5 jog home = 5.5 miles
July 13 - 5 slow miles
July 14 - 20 min light cardio, 20 min pilates
July 15 - 40 min light cardio
July 16 - 8 mi run ***distance PR*** and 25 min pilates/strength
51.5 miles of 60 (all bonus miles go to our invalids) ***I'm starting to think I may actually hit 100 miles this month***
Yesterday did not go at all as planned....family issue came up.....so I ended up finally doing just some light cardio at 8pm when I finally gave up hopes of running. So I decided today would be the day I'd go for a new distance PR and try 8 miles. Was kinda nervous but told myself I could take a few little walk breaks. Got it done at average pace of 9:57 so not bad. I kept it flat, no hills.
My right calf has been so cranky in the mornings and it takes me a couple miles just to get past that. Even had to stop and stretch at the end of the first mile. So my splits were 11:28/10:14/10:12/9:36/9:36 again/9:44/9:34/9:12
@skippygirlsmom OUCH!
@katharmonic Congrats on your PR also! You can do the half for sure!
@kristinegift Shower, nap, pizza..... sounds like my plan
@1TheQueenB Yes, you CAN do it!
@9voice9 We cancelled VBS. I'm THRILLED.
@TattooedDolphinGirl78 Great job on your 5k PR
@louubelle16 I think carrying water may be what's getting me through this summer, because last summer sure kicked my butt. And also going earlier in the morning.
@Amandajs232 Love the mantra!
@_nikkiwolf_ So sorry about what happened
@Orphia I'm glad you are feeling up to running again so soon.4 -
Say, I have been trying to follow everyone's post...this is a very active site. What is a tempo run? Fartlek? (Am I spelling this correctly) and taper. Thanks.
Also curious about the Japanese training program. I have read that theie athletes run long, long distances for their training....150-200 miles per week. Also doing the same with their race horses. Lani (Japanese race horse) finished 3rd in the Belmont stakes (1.5 miles) this year. He was being trained by running 15 miles at a time, pretty unconventional.0 -
@greenolivetree Awesome!
@skippygirlsmom Hope your foot gets better quickly.
@kimlight2 We've all been there!
@ereck44 Nice!
Another personal best for me would be my weight loss since January. I've lost 22.4 lbs!3 -
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
7/14- 2.01
7/14- 5.0
7/15- REST
7/16-9.06
July Mile goal: 49.6/70
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: First long run after my 7/4 HM. Ran 9.07 miles in 1:25:31, for a 9:26 Average. I felt Awesome. This is the fastest I've run any distance over 10K. I'm almost thinking that this should be considered more of a long Steady State Run, rather than a Long Run, because the pace was so much faster than I've done.
I don't want to get ahead of myself, but if this run, and my other runs since getting back int it, are any indication of where I'm at stamina wise, this could turn into a very interesting upcoming training cycle for me.4 -
@skippygirlsmom Hope your foot is ok! That sounds painful!0
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Say, I have been trying to follow everyone's post...this is a very active site. What is a tempo run? Fartlek? (Am I spelling this correctly) and taper. Thanks.
Also curious about the Japanese training program. I have read that theie athletes run long, long distances for their training....150-200 miles per week. Also doing the same with their race horses. Lani (Japanese race horse) finished 3rd in the Belmont stakes (1.5 miles) this year. He was being trained by running 15 miles at a time, pretty unconventional.
Fartlek is "speed play". Run fast for a short distance, then slow it down, then run fast, ect.
Tempo run per Runners World
A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as "comfortably hard." Tempo running improves a crucial physiological variable for running success: our metabolic fitness.
Here RW definition of fartlek
Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover.2 -
Thanks all, that crazy dog. I have some ice on it. It only hurts when I move it lol. I think I'll pass on the 5K tonight and work on my long run tomorrow.3
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ha ha elbow sweat! that is me
edited to take out my Garmin question, duh stop being lazy Kathie and google it.3 -
Date.....Distance..Avg hr/Pace/km
July 1 - 7.7 km - 148/6:09
July 2 - 5.8 km - 147/6:56
July 3 - 11.6km - 151/6:22
July 4 - rest
July 5 - 7.0 km - 149/6:34
July 6 - 6.5 km - 147/6:32
July 7 - 4.4 km - 139/7:00
July 8 - 5.7 km - ???/7:00
July 9 - 6.0 km - 130/8:30
July 10- 7.0 km - 146/5:54
July 11- rest
July 12- 9.0 km - 146/6:30
July 13- 7.0 km - 157/6:00
July 14- 7.7 km - 152/6:07
July 15- 9.0 km - 155/6:20
July 16- 7.0 km - 140/7:15
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k
28/08: Fox Trail Half Marathon (10k)
18/09: Baneasa Trail Run (10k)
09/10: Bucharest International Marathon (Half Debut)3
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