July (2016) Running Challenge
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@skippygirlsmom I know that feeling! I was going to run his morning, but the 8 inches of lawn told me I had other things to do.....and I'm HUNGRY!!!2
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7/1 - 11.5 - Easy
7/2 - 5.86 - Recovery
7/3 - 18.11 - Long Run
7/4 - 2.0 - Strength Training Warmup
7/5 - 9.0 - Tempo
7/6 - 14.07 - Easy
7/7 - 5.14 - Recovery
7/8 - 12.1 - Easy W/ Strides
7/9 - 5.1 - Recovery
7/10 - 20.0 - Long Run
7-11 - Rest
7/12 - 8.01 - Tempo
7/13 - 12.47 - Easy
7/14 - 5.0 - Recovery
7/15 - 12.6 - Easy
7/16 - 6.2 - Recovery
7/17 - 16.0 - Long Run
7/18 - Rest
7/19 - 4.2 warmup + 3.0 Treadmill Lactic Threshold HR Test
7/19 - 5.0 - Recovery
7/20 - 15.0 - Easy
7/21 - 5.01 - Recovery
7/22 - 11.01 - Easy
7/23 - 8.07 - Easy W/ Strides (10x125M)
7/24 - 21.07 - Soul Sucking Long Run
Total 235.52 of 289
The best part about this run was when it was over. Start time 4:30 am 82 degrees 80% humidity. Storm were north of us and I was almost hoping they'd back build and rain so I'd have an excuse to stop this run. My brain had to keep telling my legs the beatings would continue until morale improved. My pace was obviously off a bit with the conditions but HR stayed pretty solid in the upper z2 until about 17 miles in then transitioned into lower z3. I had originally planned to do the last 3 at MP but I made a deal with my legs about 13 miles that we'd revising that strategy later. I did dig deep on mile 21 and pick it up and finished with 1 MP mile. This ends week 7 of training. I haven't really looked but I think I did 72ish miles this week, which is a new personal weekly best and the 21 is the first time in training to go over 20. No rest for me next week, I think the plan calls for 69 or 70 with another 20 miler.6 -
@5512bf amazing mileage - I hate those "soul sucking long run" days Great job getting it done.2
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@5512bf great job pounding out that hard, long, run!0
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Wow, @5512bf good for you for toughing it out. Love your description
@skippygirlsmom so relate to the eating everything in the house feeling.
I did 2.5 miles today. Waited a bit too long to get started and the heat was starting to get to me. I was also having side pains at the end, so even though I planned to go at least 3 miles, I cut it off at 2.5. This brings me to 23 miles for the week, which was my goal.
Miles for July - only 8.2 more miles to goal!
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Recovery runs are great. You start with heavy, tired stiff legs and after 15 min it's all gone and you feel great.
Edit: Some pictures poped up and I look pretty demonic ))
Also it was hot as you can see. And random doggo
Personal note: Buy shorter shorts asap
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
July 17- 13.0km - 150/6:20
July 18- 8.0 km - 135/7:30
End of base building - Type/Pace/km
July 19- 8.8 km - Reps/4:00
July 20- 7.0 km - Easy/6:14
July 21- 6.1 km - V.Easy/8:00
July 22- 13.0km - RACE/4:55
July 23- 4.5 km - V.Easy/7:40
July 24- 6.0 km - Easy/6:30
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 49:03
28/08: Fox Trail Half Marathon (10k)
18/09: Baneasa Trail Run (10k)
09/10: Bucharest International Marathon (Half Debut)5 -
Another 5 miles done today I had forgotten how many hills there are here in my hometown, it's really quite undulating, whereas I'm used to one big hill and then flat for miles. I really do need to find some more hills when I get back, it is a much better workout.
Anyway, I've adjusted my goal down for the month to 71, which should be more realistic if I need to keep my milage lower due to my foot. Plus, looking at a second failed attempt at 80 was making me feel sucky. It will still be a monthly PB for me though, only by a mile, but a PB is a PB!
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
13th July - 3.12 miles
16th July - 6.05 miles
18th July - 6.03 miles
20th July - 3.16 miles
23rd July - 5.31 miles
24th July - 5.02 miles
MTD - 51.91/71 miles
Upcoming races:
18th Sept - Run Reigate Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon3 -
I ran through an art exhibition today
Two villages nearby organise this "art in the countryside" exhibition, and today I planned my route to lead me past half of the exhibits, saving the second half for next week. Plus I might have to come back a few more times to look in details at some of the most interesting works.
On top of the sights, the long-awaited thunderstorm finally came during the night, so when I headed out for the run this morning, it was a balmy 17°C; it warmed up tp 22°C by the time I came back, but that was still a lot colder than the last few weeks. My only gripe is that the run was so short, since the training plan called for my cutback week; but other than that, it was great!
Here are a few of the art objects:
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24.7.16 16km; 177km of 220 km July goal done
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AdrianChr92 wrote: »Recovery runs are great. You start with heavy, tired stiff legs and after 15 min it's all gone and you feel great.
Edit: Some pictures poped up and I look pretty demonic ))
Also it was hot as you can see. And random doggo
Personal note: Buy shorter shorts asap
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
July 17- 13.0km - 150/6:20
July 18- 8.0 km - 135/7:30
End of base building - Type/Pace/km
July 19- 8.8 km - Reps/4:00
July 20- 7.0 km - Easy/6:14
July 21- 6.1 km - V.Easy/8:00
July 22- 13.0km - RACE/4:55
July 23- 4.5 km - V.Easy/7:40
July 24- 6.0 km - Easy/6:30
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 49:03
28/08: Fox Trail Half Marathon (10k)
18/09: Baneasa Trail Run (10k)
09/10: Bucharest International Marathon (Half Debut)
Wow that looks very hot for being dark- was that morning or evening?1 -
@Amandajs232 It was 9-10 PM. So evening. Garmin says it was 80 degrees and at 7:50 min/mile pace if felt like 100. Granted that picture was in the last lap so after around 40 min of running
Edit:
An interesting talk about how elite athletes train and how the training evolved over the years.
http://www.canal-sport.fr/fr/insep-training-periodization-deep-root-cultural-heritage-and-innovative-paradigms-2013/insep-ei_13_10_va_pr_stephen_seiler-mov?sf_culture=en0 -
@Amandajs232 That totally makes sense to me! Breaking my runs into different segments helps me also. Like 5 miles may be 1 mile warmup, 5 times up the hill, 1 mile cool down and it passes more quickly for some reason. Or yesterday 8 miles was 4 laps around the lake plus 1 mile of strides at the end.
@kristinegift Hurray for being out of your funk!
@AdrianChr92 Great pic :-D
@_nikkiwolf_ We had an art trail for a year. They left one piece permanently but took the rest down. I loved the stained glass piece which was removed.
@ddmom0811 A Central Park run sounds lovely
4 slow miles for me this morning with several walk breaks. The first 2.5 miles was just trying to get going. The last 1.5 got better. But was expected after 8 miles yesterday. Saw lots of bunnies. I always look for the heron by the water but I never see it before it sees me and flies away. And a hawk flew right over my head.0 -
No running today. I did wake up early, but I woke up to the worst menstrual cramps I've had in a long time. Been in all kinds of pain all day.1
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7/24: 8 miles ( 5 mile jog, 3 mile high incline treadmill)
Monthly total: 155.75/140 miles1 -
@_nikkiwolf_ Yes, we totally understand wanting to run a full marathon. But don't worry about your non-running friends. They won't understand that there's a difference between a marathon and a half marathon, so they'll be no more disbelieving or on your case for the full than they are for the halfs. In my experience, when I say "half marathon" all the non-runners have great difficulty hearing the word "half."
@skippygirlsmom - Pizza the day after a long run. Mmmm. Pizza is a trigger food for me. I usually don't let myself have the first piece . . .
Today I woke up tired and feeling beat up, even though I got almost 10 hours of sleep. Went to church, felt better, but 91º F (33º C) talked me out of even doing an easy run this afternoon. Then my daughter showed up with her moving crew, because this is the weekend she moves into a larger apartment and is taking some furniture I've stored for her. And of course I had to go to her post-move pizza party and chat with her crew/co-workers. Came home an trimmed my daily calorie target by 100 calories, because I've got to make that up over time and I suspect I shouldn't add enough running miles to make a pizza binge no big deal.
End result, today was a rest day. Broke 5000 steps, but the step total will be the lowest it's been in months. I rationalized this by telling myself taking an extra rest day this week is the easiest way to hold the weekly mileage down to last week's level, given a 13 mile workout planned for Thursday and a 19 mile long run Saturday; now I get to see if I actually get out in the early evening heat tomorrow. It's always tempting to turn a work in the office day into a rest day, particularly if I don't like the weather.2 -
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
7/13 off
7/14 off
7/15 3.20
7/16 HonuNui and the Terrible, Horrible, No Good, Very Bad Day
7/17 taper, Music Man, Thai food and friends
7/18 13.2
7/19 snorkel 4 hours
7/20 unmotivated
7/21 3.30 looked in mirror---got motivated
7/22 4.3
7/23 hunkering down for Darby
7/24 4.53
Total 65.46
Upcoming races:
SHEPower Virtual Half: July 18
Las Vegas RocknRoll Virtual 5k runs--making the band
......Guitar Solo 6/28 3.85
......Drum Solo 7/21
......Lead Singer in August or September
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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@kimlight2 Hope you are feeling more recovered today and your IT band has calmed down.
@kristinegift Glad to hear your running is going so well after such a stressful few weeks. Fingers crossed everything keeps going well for you so you can achieve that BQ time
@AdrianChr92 Well done on your race, looks like it was hard work in that heat!@_nikkiwolf_ Yes, we totally understand wanting to run a full marathon. But don't worry about your non-running friends. They won't understand that there's a difference between a marathon and a half marathon, so they'll be no more disbelieving or on your case for the full than they are for the halfs. In my experience, when I say "half marathon" all the non-runners have great difficulty hearing the word "half."
This is definitely my experience too. When I tell people I'm running a marathon next year, they always ask if I'm running London and when I say I'm not I get asked how long my marathon is. I also hear a lot of "I ran a 10km marathon once". Don't ever expect non-runners to understand us, @_nikkiwolf_ ! Notice how no-one here thought you were even a little bit mad for signing up for it. Good luck to you! Also, that art trail looks awesome! I'm jealous you have somewhere so interesting to run
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Date Miles MTD ------- ----- ------- July 2 6.5 6.5 July 3 5.0 11.5 July 4 4.3 15.8 July 6 4.3 20.1 July 9 13.2 33.3 July 11 5.5 38.8 July 13 7.0 45.8 July 15 5.3 51.1 July 19 4.3 55.4 July 20 5.1 60.5 July 22 6.2 66.7 July 23 5.1 71.8 July 25 5.1 76.9
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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
7/17- REST
7/18- 4.03
7/19- 6.91
7/20- 7.01
7/21-8.24
7/22- REST
7/23- 14.01
7/24- REST
7/25- 4.05
July Mile goal: 93.84/70
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: For today's 4 miler, I toned down the pace to something a little less insane. I ran the miles in 39:56 for an average pace of 9:51. I'm still ~0:30/mile faster than I averaged at the end of my last training cycle, and almost a minute faster than at the beginning of that cycle.
Here's the thing though, I feel as good or better, after these runs, than I did after my training runs last cycle. Trying to dial things in so I can have a happy/healthy training cycle.
Oh, yeah....Back in March, I set an annual goal of 500 miles....I'm like 4 miles from that.....any thoughts on a reasonable mileage to increase my goal to?2
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