July (2016) Running Challenge

@instantmartian sorry to hear the run wasn't great. Oh, a coffee maker preset to start brewing 10 minutes before you get up is a nice motivator for morning runs.

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 - 21.04 - Soul Sucking Long Run
7/25 - Rest
7/26 - 6.50 Easy W/ 2x1 mile cadence drills.
7/26 - 4.0 Treadmill Recovery
7/27 - 14.02 Tempo - 3x4 miles @ HMP

Total 260.0 of 289

Did an easy recovery last night to complete the workouts for yesterday, then did some strength training. I didn't have any speed work on the calendar this week, and since I only did part of the speed work last week with my HR test I thought this would be a good day to throw in a little harder session to help gauge where I'm at. I was also trying to get a better idea of an obtainable marathon pace. For some magical reason I figured a good 3x4 mile interval set would be a good idea. After a warmup of 1 mile my first set of 4 miles was at 8:51 pace. This wasn't too terribly difficult and i felt pretty good after a quick break to take on some water. The next set sped up a bit and was done at 8:38 pace with the last mile at 8:31, the water break was looking real inviting at that point. HR was still solidly in the middle of Z3 on this set but i also feel this pace is not achievable for 26 miles at 73 degrees and 93% humidity. The last set of 4 miles was a little harder and completed at a pace of 8:30 average with the last mile at 8:22. Probably pushed this last set a bit too hard but my HR was still in my aerobic zone with a average of 164 on the last mile, which is 8 BPM below threshold. This pace would have been much more comfortable in 40 degree weather vs the 93% holy humidity this morning. The further I get into training the better I feel with my initial goal of 4 hours, with the right weather conditions I'm confident 3:40's are on the table.

July
1-4.6mi with incline between 1-13. slow and steady
2-nope
3-nope
4-nope
5-hip and foot cramps, nope
6-flare. jog or yoga tonight. not sure which
7-4.11mi sprint intervals. it felt good.
8-2 hrs of aerial yoga
9-beat up from yoga
10-hungover. heartbeat hurt my head
11-still kinda hungover. too old to party
12-slept thru my alarms and my skin is on fire. i might sneak a run in tonight. maybe. depends if clothes feel comfortable
13-nothing-aerial yoga tonight
14-lazy and a few nagging foot and groin strain issues
15-nope
16-6.65 mi run and 1.5km walk for pokemon
17-nothing
18-slept thru my alarms
19-nothing
20-teaching 1 hour of aerial yoga and 1 hour of foam rolling this evening
21-nothing
22-3-4 hours of aerial yoga/lyra demo
23-1hour of aerial yoga
24- 1.5 aerial hammock/lyra
25- nothing
26-3.70 mi it was a good run but a slow run. i need to run continuous again. i've been doing intervals and had a hard time running for more than five min without a 1min break after
27-teaching 1 hour of aerial yoga and 1 hour of foam rolling this evening

Today's run was less Phoebe-like thankfully. Felt great throughout!

I beat my monthly goal and I still have 3 running days ahead of me. Woot!

Happy Hump Day to all!



1/7: REST
2/7: 5.44 km + 20 mins yoga
3/7: REST
4/7: 3.00 km + 20 mins yoga
5/7: sick
6/7: 1.00 km (still recovering) + 20 mins yoga
7/7: 3.64 km + 20 mins yoga
8/7: 4.00 km + 20 mins yoga
9/7: 5.00 km + 20 mins yoga
10/7: REST
11/7: 4.19 km + 20 mins yoga
12/7: 3.50 km + 20 mins yoga
13/7: 4.83 km + 20 mins yoga
14/7: 3.87 km + 20 mins yoga
15/7: 5.22 km + 20 mins yoga
16/7: 5.64 km + 20 mins yoga (new PR – 5K in 35:53)
17/7: REST
18/7: 5.04 km + 20 mins yoga (new PR – 5K in 35:35) + 4.30 km power walk
19/7: 5.06 km + 20 mins yoga
20/7: 5.20 km + 20 mins yoga (new PR – 5K in 35:18)
21/7: 5.06 km + 20 mins yoga (upped goal from 80km to 100km for the month)
22/7: 5.17 km + 20 mins yoga
23/7: 6.08 km + 30 mins yoga
24/7: REST
25/7: 5.19 km + 20 mins yoga (new PR – 5K in 35:06)
26/7: 5.32 km + 20 mins yoga
27/7: 5.35 km + 20 mins yoga
28/7:
29/7:
30/7: REST
31/7:

Races:

9/7: Tropicolour 5K
20/7: Zombies Run! App Ultra-Violet 5K
25/7: Zombies Run! App Big Cheese 5K
6/8: Colour Vibe 5K
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run

guess I'm too late for this one. hopefully you all will have one next month that I can start

July 1-7.3 +1.1 with the puppy
July 2-12 miles
July 3-8 miles
July 4-rest day
July 5-6 miles + 1.1 with the puppy
July 6- 5 miles
July 7- 4.6 miles easy + 0.4 miles with puppy (we ran into a doggie friend and she decided that play>running!)
July 8- 4.4 miles speed intervals
July 9-9.3 miles with Mojo group +1.3 miles with Stella
July 10-6.1 miles
July 11- rest
July 12- 6.2 miles AM+4 miles PM
July 13- 3.9 miles+1.1 with the pup
July 14- 5 miles AM
July 15- 4.1 miles hill repeats
July 16- 12.2 miles
July 17- 4.9 miles
July 18-rest day
July 19- 6.1 miles easy
July 20- 7 miles fast finish (AM)+3.4 (PM)
July 21- AM yoga + 5 miles solo+ 1 mile with the puppy-Super hot and humid!
July 22-4.2 miles AM hill repeats
July 23- 12 miles (forgot to start Garmin-only logged 11.5)
July 24-Rest day (swimming!)
July 25- 4.5 miles
July 26- 6.1 miles fast finish+3.7 hot evening miles
July 27-5.0 mile AM recovery run

Stoshew71 wrote: »

MNLittleFinn wrote: »

@Stoshew71 I'm getting jealous of the Daily Doubles. I know I have no use for them, but every time I read you did a DD, I'm like "Gah! I want to run!" Awesome running!

I wish I could say that I do them because I want to. But if I could be honest, I am not always so enthused to get out there. A lot of what is pushing me, especially in this weather we have down here in Alabama is that I really want to BQ so bad.

@Stoshew71 -I love your drive!! I remember those mornings where the only thing that kept me going was the mental vision of myself crossing the finish line with a BQ time. No doubt in my mind that you got this and all of this work you are doing now will be so worth it!! Best feeling in the world!

@MNLittleFinn

I'm with @Stoshew71, you'll be surprised at what happens when you have a couple years under your belt of running. You probably have a head start on a lot of us here being down to 134 LBS already and only 33 years old. If I weighed 134lbs I'd probably be sub 3 hour marathon ready. I'm 43 still about 180, down from 225, with an ultimate goal of 165.

I'd be willing to bet with a slow build of base miles you'll be faster than most here, myself included. There is no amount of training I do to defeat the laws of physics.

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
July 17 - 4 mi pretty achy/tired run A.M./1hr40 min rollerskating P.M.
July 18 - 20 min light cardio A.M./pilates and strength later in the P.M.
July 19 - 3 mi run with 1 mi of hill repeats in the middle
July 20 - Brutal, hot 5 mile run
July 21 - Rest day
July 22 - 5 miles with 3 middle miles of 5 hill repeats, 30 mins stretching/pilates/abs
July 23 - 8 mile run, yardwork (boo!)
July 24 - 4 mi run, 20 min pilates/stretching
July 25 - 20 min arms/abs strength training, 40 min light cardio
July 26 - 3.3 mi run, 1.2 miles of strides then jog home = 4.5 miles - 20 min pilates P.M.
July 27 - 5 mile interval run

90.1 miles of 60 (all bonus miles go to our invalids) ***10 miles to make upped goal of 100 miles***

Oh, that 5:05 alarm this morning!!! I had a meeting last night and didn't get home until 8:30 which turned into 11:30 bedtime and the last time I saw the clock was 12:30. I really contemplated rolling over and going back to sleep! I did drag around a little but got started at 5:50.

The past 2 mornings humidity has been at 93% instead of the usual 85%. Temps still 73-75F. I was wiping my face with my shirt at like .25 mile this morning :-o I wanted to do some intervals and try to hold around a 9 min pace for maybe half mile at a time. I was struggling to get my legs moving and ended up with more like .25 mile intervals. The last 1.6 miles I just ran steady and was so tired and "over it". LOL Averaged 10:36 pace for the 5 miles.

RespectTheKitty wrote: »

Stoshew71 wrote: »

I will most likely post the link for the August Challenge on Friday.

How is July almost over? It just started.

You've just been going that fast

Nice running @cljoe7

Met up a friend for 10 miles early enough to beat the heat. Ran into another runner/fellow triathlete midway, and got to hear from him as he had to withdraw from ironman Lake Placid due to am injury, but was able to get into IM Maryland in 8 weeks, so he was happy to find a replacement race.

Down to 30 miles with 4 days left, so it looks like I'll be hitting both of my targets for the month.

7/2 - 9 miles
7/4 - 1 mile
7/5 - 7 miles
7/6 - 5 miles
7/7 - 1 mile (lift warmup)
7/8 - 3 miles
7/9 - 5 miles
7/10 - 11.5 miles
7/12 - 1 mile (lift warmup)
7/13 - 8 miles
7/14 - 2 miles
7/15 - 5 miles
7/16 - 10 miles
7/18 - 10 miles
7/19 - 3.5 miles
7/20 - 14.5 miles
7/21 - 8.5 miles
7/22 - 10 miles
7/25 - 18 miles
7/26 - 7 miles
7/27 - 10 miles

Total: 150 miles
Goal: 180 miles
Remaining: 30 miles

2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25
Chicago Marathon - Oct 9
Ironman Florida - Nov 5

Elise4270 wrote: »

Stoshew71 wrote: »

shortie120 wrote: »

guess I'm too late for this one. hopefully you all will have one next month that I can start

I will most likely post the link for the August Challenge on Friday.

Come on August!

@shortie120 You are welcome to set a goal for the rest of the month and join in!

I'm not even running and I'm hanging around

How many more weeks expected for your recovery?