August (2016) Running Challenge
Replies
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100km!
And at least a kilometer week of 1-200m sprints
3rd August - 7km
4th August - 12km
8th - 5km
10th - 5.5km
11th - 3?km aprox.
13th - 5km
Toe is still a bit sore but got better through my run... hoping to go a bit longer tomorrow
37.5/100km6 -
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)
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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
Impressive to be able to adjust your target upwards!2 -
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!8 -
@MNLittleFinn great work1
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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!
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MaVieEntiere wrote: »Shin splints. Am I stretching wrong? Or just a reality of running?
No not a reality of running but common overuse injury that can be a result of tight calves. Maybe need to stretch your calves and/or slow down a bit. You can find lots of information by doing a search on shin splints like what they have on RunnersWorld - http://www.runnersworld.com/tag/shin-splints
Thank you!!1 -
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8/1 - 2.23 - HS XC Practice
8/2 - 6.0 - Easy
8/2 - 4.15 - Easy
8/3 - 15.03 - Easy
8/4 - 6.0 - Recovery
8/5 - 11.06 Easy + 3.47 @ MP XC Practice
8/6 - 7.0 Easy W/ 10 x 160M Strides
8/7 - 10.22 MP
8/8 - 4.38 Recovery
9/9 - 9.53 Easy
9/10 - 11.05 VO2Max workout with 6x600 w/ 400 recovery @ 5k pace.
9/11 - 6.02 Recovery
8/12 - 12.49 - Easy w/ 6.3 @ MP
8/13 - 8.5 Easy
Total 117.14 of 285 miles
Had a great morning to run, sorry @kristinegift. Temps according to my phone was 67, Garmin said 64. Humidity was high at 90% but it didn't feel too bad since there was a slight north breeze. The miles clicked off with ease at a 9:30 pace w/ average HR of only 142, upper portion of Z2. I was able to run without fuel, without taking on a gallon of water, without leaving the house at 4:30 in the morning and finally being able to run after the sun came up. We should have this weather pattern for 4-5 more days so tomorrows scheduled 15 mile long run might get extended to another 20 since I had to abort one a few weeks ago at 18 miles.5 -
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
There are a few of us on Strava (mfp running challenge) if you are interested. I'm not sure if runtastic synchs. But it's is nice to see everyone's runs!
All runners welcome!
@dkabambe very nice that your distance has come along quicker than expected!3 -
8/12 - 8.67 miles long run
Good freaking lord, this was the most disgusting run - and my longest run yet! 90% humidity, 78 degrees at 7 am. I was soaking wet the whole time. At the end I was a mix of "Yay, I did it!" and "Why on earth did I do that".
7 days to my Team Sarcoma 5k in Albany in memory of my sister.
57 days to my first half marathon - Empire State half marathon in Syracuse.
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8/1 - 3.0 miles
8/2 - 3.0 miles
8/5 - 2.0 miles
8/6 - 6.2 miles
8/8 - 3.0 miles
8/9 - 3.0 miles
8/11 - 3.8 miles
8/13 - 5.0 miles
Goal: 45
Total to date: 29
16 to go
Upcoming Races:
Peachtree City Classic 15k 10/15/163 -
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Wow, you are all kicking *kitten* in your goals!!!
Rest day for me today, too many social activities on the menu. I'll be back at it tomorrow! Have a great weekend everyone!!!2 -
There are a few of us on Strava (mfp running challenge) if you are interested. I'm not sure if runtastic synchs. But it's is nice to see everyone's runs!
All runners welcome!
@dkabambe very nice that your distance has come along quicker than expected!
Thanks - love strava for cycling but can't seem to set up custom intervals on it, (unless I'm missing something?). Maybe when I'm better at running and not doing intervals as much/as strictly in my attempt to build distance then I may switch and join you there, but for now runtastic has everything I need in one app.
My next aim is to work up to 10k over the next 2 months - hopefully improving my 5k time as a consequence. I won't be deliberately targeting speed, but having less weight to heft around each week should hopefully help those times as well!3 -
@elise4270 - sorry about your son and Navy. Hopefully the Army works out. I know I can get more depressed when things happen to my kids, than when stuff happens to me. Even though my kids are adults, I guess it just won't change. You have been such a trooper during your recovery. A lot of people would have stayed away, and you keep coming in for encouragement and making us laugh with your great sense of humor. One day at a time, friend.
@lporter229 - LOVE your cute dog! Stella is a cute name too. I have been looking for a rescue running dog for a while but I knew I'd be traveling so much in the summer it didn't make sense. My son sent me a link of a rescue dog that looks like she might be a good fit. But then I'm going to feel SO GUILTY leaving my little dog at home. He's only 12 pounds and can't run. Although... I always walk the first 1/3 mile so I suppose I could take them both and then drop the little one at home.
@Stoshew71 - I don't get why you can't post sometimes. I'm very confused. But, it's okay, that is a normal state.
@dkabambe - I use Strava for both running and cycling and I agree - I can't figure out intervals for running either. I use Endomondo for both also and it has really great intervals for running on it. I have the paid version of that one and free of Strava. Maybe the paid Strava has intervals. I'm thinking of getting a Garmin for my birthday in October and then I'll be a complete nutcase with all 3 things.
This heat is just crazy! It seems to be worse up north than in Orlando lately. I know this won't work for everyone but if you have places where you can plant cold water along your long route it helps. I did that last summer when I was training for HM. I have a friend 4 miles away and I would drop frozen water bottles at her house the night before and she would put it in her mailbox for me when she got up. On my first pass by it would still have a lot of ice, but I wouldn't need much. Then on the way back I'd dump some on my head/back/wherever and drink some and carry one home. It was great. I told her she deserved my medal.
Biking for me this weekend!
8/1 - 5.1 miles
8/2 - 4.6 miles with intervals
8/3 - 4.6 miles + Strength Training
8/4 - 5.67 miles
8/5 - 5.1 miles + Strength Training
8/6 - 43 miles biking
8/7 - 30 miles biking
8/8 - 3.1 miles
8/9 - 18 miles biking
8/10 - strength training
8/11 - 5.2 miles
8/12 - 5.3 miles + strength training
8/13 - 44 miles biking
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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Date Miles MTD ------ ----- ------- Aug 2 5.0 5.0 Aug 3 5.8 10.8 Aug 4 4.3 15.1 Aug 6 5.6 20.7 Aug 7 5.1 25.8 Aug 9 5.1 30.9 Aug 10 6.2 37.1 Aug 11 4.3 41.4 Aug 13 6.3 47.7
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Date Miles today - Miles for August
8/1 9 miles - 9
8/1 4.5 miles - 13.5 << Daily Double
8/2 9 miles - 22.5
8/2 4 miles - 26.5 << Daily Double
8/3 5 miles - 31.5
8/4 9 miles - 40.5
8/4 4 miles - 44.5 << Daily Double
8/5 5.25 miles - 49.75
8/6 20.97 miles - 70.72
8/7 REST DAY
8/8 7 miles - 77.72
8/8 4 miles - 81.72 << Daily Double
8/9 9 miles - 90.72
8/9 5 miles - 95.72 << Daily Double
8/10 5 miles - 100.72
8/11 9 miles - 109.72
8/11 5 miles - 114.72 << Daily Double
8/12 5 miles - 119 .72
8/13 16 miles - 135.72
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
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I did 3 soggy-humid miles yesterday morning and intended to do the same today, but woke up with a flashy halo around everything and hurting/hating the world and my own head. We're under an extreme heat advisory through the weekend--I may not run at all tomorrow either. It's a little discouraging, since I feel like my mileage is so low compared to this time before my last half. I will have two full months with the kids in school and (hopefully) slightly cooler temps before my half in November, but I do doubt that I'll finish any faster than I did before.
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MNLittleFinn wrote: »@JessicaMcB through longer the race takes, through more you get out of your entry fee
Then I am definitely milking all my money's worth out of each and every race, lol!
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I posted my run like 3x and they are all "awaiting approval". This is BS.0
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August Running Totals (miles)
8/1 – 5.90 easy plus 4 strides
8/2 – 6.24 hill run
8/3 – rest day
8/4 – 13.56 hot and humid
8/5 – rest day
8/6 – 14.13 paced run
8/7 – 7.75 almost easy
8/8 – 6.30 easy + 4 strides
8/9 – 7.34 warmup, easy with a few fartleks
8/10 – 6.66 group run
8/11 – 4.18 lunch run
8/11 – 0.88+2.04+1.15 warmup, time trial, cool down - daily double
8/12 – rest day
8/13 – 7.45 warmup, Bergen 5K 19:07 PR, cool down
August total to date – 83.58
Nominal Challenge Goal – 200 miles
Real Goals: Survive last month before retirement. Train as well as possible toward Rochester Marathon. Avoid putting myself back on the couch.
Today's notes – The forecast called for temps ranging from 78º to 80º F at probable race time. Got to the race site, and it was ridiculously humid. It reminded me of the 2015 Medved 5K to Cure ALS, which was my PR 5K. Went out and ran a preview of the course for a warmup, I thought; but when I crossed the finish line, Garmin only had 2.78 miles. During the actual race, I figured out that I turned on the wrong street in the loop, chopping some distance. There was no problem identifying the correct route during the actual race.
The Bergen 5K is the USATF Niagara Region 5K Championship. It is also a Rochester Runner of the Year race. That's two reasons to run it, as my club (Genesee Valley Harriers) is active in USATF team events. I had dutifully notified my team captain that I was running, and I was put on the GVH M 60+ A team. (The B team had 2 70 year old guys and a 61 year old. They just couldn't dig up a 3rd 70 year old to make a 70+ team.) This race draws a lot of fast runners.
As a USATF regional championship, this race draws a lot of fast runners. The booklet I got at packet pickup had results from last year; the guy who won my age group ran 19:36. I had run exactly 2 5K's faster than that, one of them by a slender 6 seconds and the other my PR. I have come back from injury, but I've been training toward a marthon, not toward a 5K. After Thursday's 2 miles at I, I thought maybe I could run around a 19:30 5K. I expected my team captain to show up and run faster than me. So my expectation was to be 2nd or 3rd in my age group, depending on whether last year's age group winner showed up and ran well.
So I lined up near the front in not terribly hot weather (Garmin feed says 81º F), but with palpable humidity. Went out with the race surge. Heard something I have never heard in a race before: The calling out times at mile one said "six minutes" when he was *behind* me. Um, I can't hold a sub-6 pace for 3 miles; but if I back off and try to hold something like I pace for the rest, I should be able to run a sub-20 5K.
Did I mention there are a lot of fast runners? I treated a runner who wins a lot of female Masters awards as a rabbit, for the first mile and a half or so until she pulled too far ahead of me. Then it was just a matter of trying to keep up with the flow, and pass people who were slowing down because they weren't conditioned for the humidity. As far as my own conditioning, I have to say that @Stoshew71 is right about training in hot weather. After many runs at 90º or 91º F this month, the humidity was unpleasant but not a show-stopper. I mostly held my pace, and tried to run a stride to the finish line. Crossed the line, stopped my watch, and it said 19:06. I later found my official time was 19:07, still a 5K PR for me. I was first in the M 60-64 age group; my team captain didn't run this one, and the guy who won the age group last year with 19:38 ran a 19:28 today.
One of my teammates was 3rd in my age group, and the GVH A team won the team award for M 60+. The team award was a cheap generic medal, but I got a backpack and a $15 gift certificate to a local running store for winning the age group:
So . . . I ran a PR 5K, at an average pace of 6:10 per mile by race distance. Of course, I didn't run perfect tangents; it was crowded for the first 1000 m or so, and there were places I had to pass people. So Garmin thought it was 3.14 miles, for an average pace of 6:05 per mile. Garmin had mile splits of 5:52, 6:09, 6:16, and a 5:54 pace for the tag beyond 3 miles. Seems I really did manage a stride to finish strong.
After the race, a group of us older guys went out for a slow cool down run. The pace was close to a 10 minute mile, but the conversation was good enough that I was okay with that.
Weather observations: There are awards for the top 50 finishers at this race. They announced the cutoff for those was 18:22, so I didn't worry about them; but I see from the program that last year the 50th place ran 16:51. I was somewhere in the top 100 (didn't note the exact numbers, and the results aren't online yet), but my time would have tied #102 last year. Apparently the humidity affected a lot of runners, my PR notwithstanding. A few runners I spoke with in passing mentioned having to slow down after a couple of miles. At least one of them mentioned he had trained indoors a lot because of the heat this year. I am now an even bigger fan of running outside regardless of weather than I was before.
Oh, and my teammate Bill talked me into running the Oak Tree Half on September 4. I'd been thinking about it anyway, and the entry fee is still $48 for a few more days, so I pulled the trigger. It seems a shame to waste all the training I've been doing at 90º and 91º without having a long race in warm weather to point at. I hear there's a significant hill at mile 11 of that course.
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) finished in 1:31:11
August 13, 2016 Bergen Road Race 5K (Bergen, NY) finished in 19:07 (5K PR)
September 4, 2016 Oak Tree Half Marathon (Geneseo, NY)
September 18, 2016 Rochester Marathon (Rochester, NY)
November 24, 2016 Race with Grace 10K (Hilton, NY)
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@MobyCarp That's such a great PR! And on a hot and humid morning like that? Your fall races are going to be easy as pie, my friend!0
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@MobyCarp great race report and congrats on the new PR. I think you're something like 10 minutes faster than me for 5k time, and I'm almost 30 years younger. You are an awesome runner!1
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MNLittleFinn wrote: »
I don't get it! Why would they be awaiting approval! Agreed with both of your opinions. You are the starter of the group! Why should your post need approval and no one else need approval. Something is wrong.0 -
@MobyCarp great PR!!!!
Rest day today. Skip has a training session with her Coach tomorrow so I'll run then.0 -
@Amandajs232 So now that you have completed the first mile of accidental cross country running are you addicted to it?
@_nikkiwolf_ Sounds like a solid Marathon Pace goal and new shoes in a color that makes you doesn't get much better.
@katharmonic Will dedicate my next 5km in Honour/Memory of your Sister.
@kristinegift and all the other's from the deep south - I give all of you the Bronze Medal for slogging it out in the Humidity - Heat waves you have. I save the Gold Medal for our wounded warrior @Elise4270 and her constant support for all of us.
With the taste of autumn in the morning air the local sporting stores are in the Tent Sale Mode of get it out of the Store inventory before winter 50% on all the odds and sods - colors guaranteed to make you say #kitten#. All though it is amazing the colors I will accept when it is 50-70% off.
12.5 km Trail Run with 3 members of our local club in 85 minutes along the North West Rim Trails on the opposite side of the River Valley from my last run. A little slow as we ran into a lot of very tall grass 1-1.3m (4-5ft) and it was a very narrow trail which meant that the grass was laying down across the trail in knotted bundles making perfect Trip Lines so we walked quite a few sections for personal safety. It was still a lot of fun. Expected it to be a lot wetter due to how much rain we have had this year, we were able to skirt around all the deep holes and 3 drainage crossings without ending up ankle deep. Most of our Club Regulars are at the Iron Legs Race.
Lots of wildlife sign on the Trails - deer, coyotes and bear tracks that were still very fresh.
The Bear was still standing in them.
A few hoots and hollers and he took off into the trees.
08/01 – 0.0 km – 0.0 - 140 km
08/03 – 9.0 km – 9.0 - 131 km
08/06 –10.0 km –19.0 - 121 km
08/09 – 6.0 km – 25.0 - 115 km
08/11 –12.0 km – 37.0 - 103 km
08/13 –12.5 km – 49.5 – 90.5 km – YTD 774.7 km3 -
@MobyCarp - awesome PR and congratulations on the win in your age group!
We had a late, late night last night so when I did get up I had to push myself to get ready and out the door. I had scaled back my long run expectations hoping to just get maybe 5-6 in depending on how hot it got and how I felt. So the 1st mile wasn't terrible but by mile 2, I was hot and tired and ok may a touch hung over and thinking this was a VERY bad idea! Miles 3-4 I was feeling great and thinking I can get a long run in today, maybe even 12(!) :noway: and headed out on my longer loop around. By mile 5 all I could think was What In The World Were You Thinking!!! I got my 2nd (or was it 3rd) wind by mile 7 and even bypassed the shorter turnoff home and by mile 8, I was very hot but felt great and made it the rest of the way home by running just as much as possible in any bit of shade I could find. The best idea ever though was to jump in the pool as soon as I got home stopping just long enough to remove my shoes and watch!
Date.........Miles........Total
08/01.......0.00.........0.00 - + Agility
08/02.......5.24.........5.24 - + Strength training
08/03.......0.00.........5.24
08/04.......5.01.......10.25 - + Strength training and Rally
08/05.......4.25.......14.50
08/06.......7.09.......21.59
08/07.......0.00.......21.59
08/08.......4.21.......25.80 - + Agility
08/09.......7.40.......33.20 - + Strength training + treadmill run of 3.2 miles
08/10.......0.00.......33.20
08/11.......5.12.......38.32 - + Strength training and Rally
08/12.......4.25.......42.57
08/13.......9.39.......51.96
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
08/21/16 - Tiki Beach 10k, Huntington Beach
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 Marathon2 -
@juliet3455 Haha, if only I were from the deep South... I live in New Jersey!! This is the worst summer we've had in a while, according to all my long-time NJ running friends. Your tease that it feels like autumn already where you are has me green with envy, btw.2
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