August (2016) Running Challenge
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August goal.....run
8/1 3.12....and I struggled through that!
8/2 snorkel 4 hours
8/3 life
8/4 more life
8/5 3.15
8/6 4.00
8/7 lazy (can't blame life) (however, I DID mow the 2 acres and muck out the chicken coop, so I wasn't a complete slug....)
8/8 5.83
8/9 snorkel 3 hours
8/10 3.2
8/11 snorkel 2 hours
8/12 3.30
8/13 3.57
8/14 rest
8/15 4.10
Total 30.27
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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@katharmonic, @luluinca, @skippygirlsmom, @cljoe7 - thanks! Hobbes the Vizsla is a great running buddy and helps to motivate me to get out the door because without our runs he would be a total nutcase! He loves to go to agility and that is one of my favorite pictures of him. It is a bit like interval training with a dog like Hobbes because he is fast so you are running fast stopping turning and then running again...3
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@theresawindsor7374 My first half is on 9 October. I know I could run one right now but I want to train to do it in under 1:40:00. I don't like to go into things just to finish them. Also I'm having a bad time trying to not let my long run hit a half marathon. I guess I'll do one at like 13.0 miles ). Can't wait. Not sure I'll advance to marathon anytime soon though. Maybe next winter.
I finally did it. Broke 20 min 5k today. Decided to do a time trial because the last week 1000 m repeats felt too easy. I got 19:57. Woooohoooo. Now I need to adjust my training paces.
Date.....Distance..Type/min/km
August 1 - 6.6 km - V.Easy/7:00
August 2 - 7.4 km - Reps/4:00
August 3 - 7.6 km - V.Easy/6:50
August 4 - 6.4 km - Easy/6:15
August 5 - 12+4km - Tempo&Reps and Easy/4:50
August 6 - 5.0 km - Easy/6:05
August 7 - 10.4km - Long(ish)Run/6:17
August 8 - 3.6 km - Easy/6:00
August 9 - 6.0 km - Easy/6:07
August 10- 10.2km - Speedwork/4:20
August 11- 6.0 km - Tempo/4:45
August 12- 8.0 km - Easy/5:55
August 13- 9.4 km - Easy/6:30
August 14- 12.8km - Long run/6:00
August 15- Rest
August 16- 11.0km - Time trial/3:59 (5k - 19:57)
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)
25/09: Black Sea 10k
09/10: Bucharest International Marathon (Half Debut)6 -
@_nikkiwolf_ Congrats on running up your mountain! 800, 900 metres of elevation... that's amazing either way!
@ceciliaslater Really glad your injury is improving and you can run.
@greenolivetree Sorry about your health worries. Good idea you're going to rest. Good luck.
@Somebody_Loved Good luck in Reykjavik. I demand pics!
@AdrianChr92 Such a fast 5K! You are going to rock your first half. Love your attitude.RespectTheKitty wrote: »@shanaber I see you're doing Beat the Blerch in September. I'm doing the 5k for that. Virtual, of course.
@RespectTheKitty Yay, another one doing the Virtual! I'm doing the Virtual half.2 -
Did 12 km this morning. I liked the road I explored on Sunday so much, I went back. It was lovely there as the sun was coming up.
Goal: 160 km / 100 miles
Total: 108.2 km / 67.2 miles
My new Asics Kayanos arrived! No prizes for guessing someone who's running again tomorrow!
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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
8/14- REST
8/15- 4.08
8/16- 9.0
total/monthly goal: 81.36/125
Today's notes. Mid week "long" run. Ran 9 miles total, including 5x hill repeats on a hill that's a couple miles out of town. Ended up with a time of 1:24:26. Gonna be tired today! I woke up at 0400, and was running before 0415.2 -
@shanaber - Hobbes! love the picture!
@Stoshew71 - wow - that is very strange. I guess it's good they are trying to stop spammers but still... very odd.
Got out early and did some intervals.
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
8/14 - 44 miles biking
8/15 - 4.25 miles
8/16 - 4.6 miles w/Intervals
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando
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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
8/14: 10 miles out of 16 planned
8/15: Rest day
8/16: Rest day
Two days off in a row? THAT'S CRAZY! But oh so necessary.
Since Sunday, I've been babying my calf like nobody's business. I wore compression sleeves most of the day yesterday and brought my ice pack to work and iced it for 20 mins every 1.5-2 hours (my computer tower is just the right height for me to lay my leg flat on top with the ice pack underneath). Then I made a 9pm massage appointment and that was definitely the right choice. It was a sports/deep tissue massage combo, so we started with some deep stretching (like, holy crap, I didn't know my body could move that way!) and then got into the deep tissue stuff and WOW WAS I TIGHT EVERYWHERE. She worked each calf for about 5 minutes each and really dug into my hammies. She also worked my IT bands so good that I uncontrollably pain-giggled. She told me that my hips are super tight and that I really, really need to work on that, and that my hammies and calves need to get more frequent stretching as well. She recommended some stretches and that I come back 3-4 days out from my marathon, which considering how great I feel today I just might do. Yesterday, despite compression and icing, I was walking a little weird and cringing because of my calf... today, it's tight but there's zero discomfort. I even signed up for the spa's membership package because for $60 a month I get a "free" massage (normally, it's $85 for an hour) and that will come in handy when I'm trying to bounce back from a marathon in September and then run another 10 weeks later.
Tl;dr: Massage was fantastic, I learned a lot about how tight I am, and my calf feels like 90% better than yesterday. Hooray!
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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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
8/14 - 22.01 - Long Run
8/15 - 3.0 - Recovery
8/16 -10.06 - Easy
Total 152.21 of 285 miles
Another very nice morning to run, 64 degrees according to Garmin Conect @ 4:30 am. Today was scheduled to be a 6/4 morning/afternoon double, but it was just too nice a morning to subject myself to high 80's tonight so I just ran the 10 early. HR stayed solid Z2 in the upper 130's at an easy 9:50 pace. I really hope this weather pattern makes it way to some of you guys because it's awesome. Looking ahead to this weekend we are looking at overnight lows of 54 degrees.4 -
AdrianChr92 wrote: »@theresawindsor7374 My first half is on 9 October. I know I could run one right now but I want to train to do it in under 1:40:00. I don't like to go into things just to finish them. Also I'm having a bad time trying to not let my long run hit a half marathon. I guess I'll do one at like 13.0 miles ). Can't wait. Not sure I'll advance to marathon anytime soon though. Maybe next winter.
I finally did it. Broke 20 min 5k today. Decided to do a time trial because the last week 1000 m repeats felt too easy. I got 19:57. Woooohoooo. Now I need to adjust my training paces.
If you can run a 5K in under 20 minutes, and you can run the half marathon distance, you shouldn't have any trouble breaking 1:40 in the half. I think I ran 4 halfs under 1:40 before I ever ran a 5K under 20 minutes. For quite a while, I was convinced that a 1:40 half was slow for me and that I didn't have a sub-20 5K in me.
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@ddmom0811 Nice Running!
@kristinegift glad to see you're feeling better!
@5512bf Nice run! I totally understand putting both runs together and getting them done when the weather is nicer!1 -
1-stung by a bee yesterday. was told i shouldn't run today
2-leg was doing well but woke up in pain this morning and a little swelling, putting run off till tomorrow just in case.
3-1.66 mi and an 1hr of foam rolling class.
4-nothing
5-nothing yet. aerial yoga or a run maybe-might have a kidney infection. i have to wait for results
6-nothing
7-renfair. i walked 5 miles but no running
8-slept in-recovering from faire
9-back and neck seizing up and i was up early and everything
10-2.01mi and 1 hour foam rollling
11-nope
12-date night
13-8.02mi it felt good but was rough
14-nope
15-nope
16-nothing yet. cold/flare
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6.0 km Early morning oh so dark run.
Nice and cool but high humidity so sopping wet by the time I got back home.
Still not back to my pre-injury pace - being cautious as I have seen 3 local runners comeback from injury and get re-injured by going out to fast or to long. If I feel a twinge I slow down and it disappears so that is how I set my pace, not even looking at my watch. Edited to add - after reading @kristinegift description of her massage I must book one - similar calf twinge injury.
08/01 – 0.0 km – 0.0 - 140 km – 725.2 km
08/03 – 9.0 km – 9.0 - 131 km – 734.2 km
08/06 –10.0 km –19.0 - 121 km – 744.2 km
08/09 – 6.0 km – 25.0 - 115 km – 750.2 km
08/11 –12.0 km – 37.0 - 103 km – 762.2 km
08/13 –12.5 km – 49.5 – 90.5 km – 774.7 km
08/14 –7.0 km – 56.5 – 83.5 km – 781.7 km
08/14 –6.0 km – 62.5 – 77.5 km – 787.7 km6 -
Happy Tuesday!!!
Today's run was a little tough at first, probably because I was psyching myself out a little in regards to trying Strides for the first time. All I can say is I accomplished only 3 and wow! Body was like "what the *kitten* are you thinking?" I survived and will attempt it again someday (maybe on Thursday's run).
1/8: REST
2/8: 5.30 km + 20 mins yoga
3/8: 5.38 km + 20 mins yoga
4/8: 5.39 km + 20 mins yoga
5/8: 5.43 km + 20 mins yoga
6/8: 4.50 km (Walked Colour Vibe due to terrain on course, and it wasn`t even a true 5K)
7/8: 6.05 km + 20 mins yoga
8/8: 5.37 km + 20 mins yoga (New PR! 5K in 34:31)
9/8: REST (early morning meeting; walked all over instead)
10/8: 5.40 km + 20 mins yoga (New PR! 5K in 33:59)
11/8: 5.42 km + 20 mins yoga
12/8: 5.16 km + 20 mins yoga
13/8: REST
14/8: LIFE
15/8: 5.22 km + 20 mins yoga (New PR! 5K in 33:25)
16/8: 5.40 km + 20 mins yoga + some strength training (tried Strides for the first time, only managed to do 3)
17/8:
18/8:
19/8:
20/8: REST
21/8:
22/8:
23/8:
24/8:
25/8:
26/8:
27/8:
28/8: REST
29/8:
30/8:
31/8:
Current PR: 5K in 33:25 / 10K in 1:17:??
Races:
6/8: Colour Vibe 5K
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run
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I haven't logged onto the message boards since Friday afternoon, and I had over 250 posts waiting for me. I don't have time to read through it, so I'll cut it as a loss and start from here. Sorry guys!
My next scheduled run is 8 miles. I'm hoping to get it in tomorrow evening. It's actually supposed to be the coolest and least humid day of the week, and the only day without much of a threat of thunderstorms, so here's hoping it's a decent run!
08/02 7.00 mi
08/04 3.00 mi
08/06 6.23 mi
08/09 4.00 mi
08/15 4.00 mi
TOTAL 24.23 mi
Upcoming 2016 Races:
09/18 – Rock 'n' Roll Philadelphia Half Marathon
09/24 – The Great Pumpkin Run 5K
10/09 – 5,000 Yards Dash
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AdrianChr92 wrote: »@theresawindsor7374 My first half is on 9 October. I know I could run one right now but I want to train to do it in under 1:40:00. I don't like to go into things just to finish them. Also I'm having a bad time trying to not let my long run hit a half marathon. I guess I'll do one at like 13.0 miles ). Can't wait. Not sure I'll advance to marathon anytime soon though. Maybe next winter.
I finally did it. Broke 20 min 5k today. Decided to do a time trial because the last week 1000 m repeats felt too easy. I got 19:57. Woooohoooo. Now I need to adjust my training paces.
If you can run a 5K in under 20 minutes, and you can run the half marathon distance, you shouldn't have any trouble breaking 1:40 in the half. I think I ran 4 halfs under 1:40 before I ever ran a 5K under 20 minutes. For quite a while, I was convinced that a 1:40 half was slow for me and that I didn't have a sub-20 5K in me.
Charts tell me I could ran one in around 1:32 but I always like to underestimate myself when it comes to races. Because that's how I get to run negative splits since I find out in the race I can run faster once I get halfway. For now I still need to do some steady long runs to get some confidence for the distance4 -
Got in an easy run this morning with my dog. 5K Sunday so I'm being cautious this week.
08/04 – 1 mile
08/05 – 1 mile
08/06 – 3 miles
08/09 – 1.3 miles – HR 135-140 HR running flat surface………154 running hills
08/10 – 80 min Strength Training + 20 min Xtraining – Stairmaster and Stationary Bike (140 HR)
08/11 – 3.05 miles – AVG HR 143, lower on flat (lowest 127) higher on hills (highest 153)
08/12 – 1 mile – AVG HR 144 + 90 min strength training
08/13 – Rest Day
08/14 – 3.3 miles, 12 laps at park, AVG HR 155 & took 35 seconds off my mile time
08/15 – 1 mile - 85 min Strength Training
08/16 – 2 miles – Easy Pace AVG HR 132
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8/01: Off, rest day
8/02: 4 miles, easy + strides + strength training
8/03: 8 miles, fartlek
8/04: 4 miles, easy + strides + strength training
8/05: Off, active rest day - leisurely biking and walking
8/06: 13.1 miles, long and super easy
8/07: 10K race (51:59 - 6.30 miles) + 2.13 mile warm up
8/08: Off, rest day
8/09: 4 miles, easy + strides + strength training
8/10: 5 miles
8/11: Off, injured - 45 minutes elliptical + strength training
8/12: Off, injured - 80 minutes elliptical + core
8/13: Off, injured - 85 minutes biking
8/14: Off, injured - 50 minutes biking + core
8/15: Off, injured/rest day
8/16: Off, injured - 85 minutes biking + core
Total: 46.7 miles
Overview:
Yet another day of cross-training. The good news is, I'm starting to like biking a little more haha. My shin/calf/knee no longer hurts when I stand (straight leg) or walk on it, but it still hurts quite a lot to stand with a bent knee (like a one-legged squat) so running is definitely still out of the picture. Walking down stairs is nearly impossible without some major hobbling/sideways funny business too. I'm now on day 6 of not running, and am starting to feel really nervous about the Chicago Marathon. I had gotten in one 15 mile and one 16 mile long run the two weekends leading up to this injury setback, but now I'm not sure if I'll have time to build up to an 18 or 20 miler before I have to start tapering for the race. Though I suppose there is really no point in stressing/planning too much considering I'm not back to running yet I have an appointment this afternoon to get my leg checked out, so hopefully I'll know more then!
Upcoming races:
8/07: Chicago 10K 51:59 - not my best by a long shot but I'll take it
8/26: Rock the Night 5K
9/10: Chicago Women's Half Marathon
9/25: Lifetime 5K
10/09: Chicago Marathon
10/30: Hot Chocolate 5K
11/27: Space Coast Half Marathon2
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