August (2016) Running Challenge

Just an update - as a new runner I originally set my August target at 50km which I thought would be an achievable stretch for me. However, I've been able to build up my distance quicker than I expected, and did my first continuous 5k without walking intervals today Was hard work but feel good to have achieved it a few weeks earlier than I thought I would!

Anyway, as a result I've updated my target to 75km for the month. Wish me luck...





p.s. Anyone interested can click the graphic to see the individual runs on runtastic.com

8/1: 3.6 miles w/ the Coffee Crew
8/2: 5 miles
8/3: Rest day
8/4: 7 miles (am)
...... 6.4 miles (pm)
8/5: Rest day
8/6: 10 miles w/ the Saturday Crew
8/7: 18 miles
8/8: 6.9 miles
8/9: Rest day
8/10: 8.9 miles (am)
........: 4.2 miles (pm)
8/11: 5.3 miles (am)
........: 6.4 miles (pm)
8/12: Rest day
8/13: 10 miles

Rough one today. We're in the middle of a god awful heatwave. At 5:30 this morning I checked the weather and it was 76F (~25C) and 95% humidity. Started my run at 6 and around 7:30 we guessed it was at least 80F and probably 80-90% humidity. It felt like running through a sauna. Luckily, I didn't have to suffer alone and I had plenty of group runners who were out there slogging it out with me. We kept the pace fairly slow and got really chatty to make sure we all got through it.

I have to do 16 tomorrow and the conditions will be relatively the same, so I think I may throw the distance out the window and go for time instead. I may manage 16, I may not, but I think if I'm out there more than 2:15 or 2:30 then it'll be bad news for me the rest of the day. Plus if I go by time that takes the pressure off the pace and I won't feel bad taking walk breaks, etc. This heat + humidity combo is really kicking my butt.




Upcoming Races:
9/11: Lehigh Valley Via Marathon (Several Towns, PA)
(10/16: Halloween Half (Morristown, NJ) >> maybe)
11/20: Philadelphia Marathon (Philadelphia, PA)

8/1- 4.01
8/1- 9.02<---Daily Double. If it isn't thunderstorming in the morning, I will not be happy.
8/2- REST <- Recovering from the INSANE daily double
8/3-4.1
8/4- 7.82
8/5- 4
8/6- 13.11
8/7- REST
8/8- REST <- beginning of cutback week
8/9: 5.01
8/10-5.13
8/11- 7.02
8/12- REST
8/13- 9.08

total/monthly goal: 68.34/125

Today's notes: Switched my schedule a little. I had a Fast Finish Long Run scheduled for next week, but with the mud run, I didn't think that would be a good idea. I moved it to today, which meant a shorter FFLR, since it's cutback week, but it felt like the right thing to do. Temps were great, at ~61F (~16 C) but 98% humidity made it feel more like I was swimming than Running.

Breakdown of how I Run FFLR is: first 2-3 miles at E, then run the middle miles at or near to HMP, and the last mile just kick it into high gear. Anyway, here's the breakdown of the run:

Mile 1: 9:52
Mile 2: 9:23
Mile 3: 9:07--|
Mile 4: 9:05--|
Mile 5: 9:04--|--- Middle 6 Miles were @ 9:04 pace
Mile 6: 9:02--|
Mile 7: 9:04--|
Mile 8: 9:03--|
Mile 9: 8:33

Ended up running 9.08 miles in 1:22:53 for an average pace of 9:08.

On a side note, I'm officially past the halfway point for my mileage goal!

I'm really happy with my run today! Today was supposed to be "14.5km at marathon pace". I haven't run a marathon yet, but I'm aiming to do those runs at an 6:30min/km pace.
The training plan already called for a 10km and a 12.7km run at MP over the past couple of weeks, but the best I managed was 6:40 min/km and 6:44min/km. I kept telling myself the summer heat was to blame, but it was starting to worry me... Today I got up early enough to run in cooler temps and that did the trick: 14.6km with an average pace of 6:28min/km.

Maybe the shoes helped too: my new Saucony Zealots! I think I've finally found something to replace my faithful Cortanas. I still haven't forgiven Saucony for discontinuing them; and the Zealots aren't the same (thicker sole and more solid upper), but they come closer than anything else I've found. Plus, for once I got a pair of shoes where I think the colors are awesome!