August (2016) Running Challenge
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Long run planned today....going to slow it waaay down at 70% max heart rate, hopefully 10 miles today...still very hot at Naptown....84 degrees, 91HI, and 52% humidity. Will check in later.
Achieved goal of 10 miles.....but unable to slow to 70% ...at all. First mile, averaged 75%, then next 6 miles at 80-82%; Felt good, breathing well, focused on posture, arm placement and slowing my steps. Then legs and feet became very sore and I felt like I had to pick up the pace to stretch out my hips...and I noticed that my heart rate decreased by 3%. Co-incidence? It happened on 3 other occasions in the last couple of miles...I really tried to focus on keeping the heart rate down, still at 79-83%. After completing mile 9.25, sprinted the last 3/4 mile...ended with 96% heart rate, but not really breathing hard or bent over trying to catch my breath like I usually am when going full out. ...it took forever (nearly 2.5 hours for 10 miles)....but going to try it again in a couple of weeks. Not sore at all. Even cut my recovery walk (jumping jacks, high knees, etc) short due to my husband needing me to help with the yard.
August 1---poison ivy....rest day
August 2....;poison ivy....rest day
August 3....dr.'s visit for the poison ivy....put on Prednisone....rest again
August 4....4 miles....
August 5....husband's 65th birthday....celebration with friends.
August 6.....10 miles
August 7....still with poison ivy....rest day...actually I work the night shift.
August 8th...weight lifting, Spinning class...then 3.87 miles on the treadmill.
August 9th.....6 miles...
August 10th....rest day....lots of walking at the Indiana State Fair.
August 11th...weight lifting....treadmill (rolling hills)....3.89 miles. Worked in some sprints, otherwise running at slower pace...averaged 11:45 minute pace. Drenched in sweat afterward. Last day of Prednisone.
4 pages of posts that I haven't read yet...you guys are killing me.
The prednisone taper was rough. Didn't feel like working out today at all. Slept hard last night 5 hours and then another 3 plus 2 extra in the afternoon...total of 10 hours. Legs today feel heavy esp. around the knees. I don't think that my legs are more sore today than normal but that Prednisone masked my muscle soreness for a week, and I am now feeling it. Skipping my long run this week. Also have a long stretch of work nights ahead....5 out of the next 6.
August 16th...4 miles....finally got a run in between my work nights....worked 5 out of 6 this stretch. Light drizzle...very humid...the weather is trying to break here...I'll take it over what Louisiana is dealing with. Anyway, pace was 10:45 minute miles...not really pushing myself that hard, probably 88% max heart rate..the first time I have run sub 11 minute miles... total is 31.76
Sooooo behind with regard to reading posts....about 12 pages.
August 18th....6 miles.....really "embracing the suck"....not wanting to do it today....headache for the first 5 miles..lower back and neck soreness. Only 4 hours sleep x 2 days and just finished a 5 out of 6 work stretch. Decided to run slower or faster as I felt it...very humid today...78% and 78 degrees with "real feel" of 80 degrees. The humidity was a bit oppressive but normally doesn't bother me as much as today.
total for the month 37,760 -
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
8/16 couldn't
8/17 5.87
8/18 3.20
Total 39.34
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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Mo Farah's training schedule is pretty "easy"! (Think about it...)
http://www.trainingarunner.com/2014/10/09/mo-farahs-typical-weekly-training-schedule/
Monday
AM: 10-mile recovery run (6:00min/mile pace)
PM: 6-mile recovery run
Tuesday
AM: 4-mile warm-up run; 8-12mile tempo run anywhere from 4:40 to 5:00min/mile pace (depending on altitude and terrain); 3-mile cool-down run
NOON: Strength and conditioning session (1 hour)
PM: 6-mile recovery run
Wednesday
AM: 12-mile recovery run, followed by a massage.
PM: 5-mile recovery run
Thursday
AM: 11-mile recovery run
PM: 5-mile recovery run
Friday
AM: 4-mile warm-up jog; 10x200m intervals (with 200m recovery jogs) on grass in 29 seconds each rep; 10x200m hill sprints at equal effort, walk back down to recover; 4-mile cool-down run.
NOON: Strength and conditioning session (1 hour)
PM: 4-miles easy
Saturday
AM: 11-mile recovery run, massage
PM: 6-mile recovery run
Sunday
AM: 22-27 miles, no slower than marathon race pace + 1 minute (for Mo, this means 5:40min/mile)
Total: 126-135 miles per week
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Just gonna drop this right here:
https://www.youtube.com/watch?v=wgnb0iKNSMc
Screenshot I took 3 hours ago.
So incredibly amazing.3 -
@Orphia Mo Farah's schedule is CRAZY. I know a real-life, everyday person who runs 90-100 miles a week..... around a job working full-time with special ed children. It totally blows me away that she has time for that kind of mileage when elites who get paid to run only run 20-40 miles a week more than she does!3
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Got my 5 miles in this morning with some intervals. Went to bed at 8:30 last night so I was able to get up to fit the 5 miles in. I absolutely could not stay awake. SO glad it's Friday.
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
8/17 - strength training
8/18 - 4.5 miles
8/19 - 5 miles w/ intervals
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando5 -
@kristinegift That's interesting about the crisco vs petroleum jelly. I may buy a small container and try it out. I worked with a guy that would put lotion in his gloves (nitrile type) and wear them to address the winter hand cracking common in our line of work. Same principle, we just need foot gloves.
@instantmartian Yes I am lucky to be where I am with just a bachelor's degree. I appreciate each and every gallon/ litre of gas you all buy. My husband has a master's in counseling and a list of licensures. He's come up into management and is slowly closing the gap. I also put myself through school, went back at 27 with 3 kids, headed for divorce and it was a struggle. Hence, the unfinished masters. I/we have significant college debit too. I hired in making just more than half of what I'm making now. I've been there 10.5 years. More money more debit. Same old hamster wheel.
I'm sure you'll find something with that MBA. I'm just not in a location to finish/restart a master's program. I'd really like too though. Go to northern Alabama!3 -
No running for me today: knee caps very sore Waiting for PT referral to arrive. In the meantime, rest, ice, frustration, etc...2
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@kristinegift Even more amazing is that your friend while running 20-40 miles a week less probably runs for the same amount of time ( adding 2 minutes per mile as a guess ).5
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2.5 miles recovery last night
34.5 miles done with goal of 70.1 -
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
8/17- Forced rest day<- 25 minutes of Kayaking for XT
8/18- 9.01
8/19- 4.05
total/monthly goal: 94.42/125
Today's notes: O got up at 0500, that's Fy Vay Em, to non runners, which is sleeping in for a running day. 4.05 easy miles at 9:44 average pace.
I had a major realization about how much I've improved as a runner. When I started running for real in April/May, 9:44 would have put me into tempo run pace. Now it's an E pace for me. I can't believe the gains I've made. Thank you! to all the folks on here who have helped me along the way, and encouraged and grounded me!6 -
KatieJane83 wrote: »Oh yeah, don't get me wrong, I still do my easy runs easy. It's just a mental effort to make sure I don't push while I'm doing them, lol.greenolivetree wrote: »By the way, I did NOT want to get up this morning. I don't think I've ever wanted to get out of bed even once in my life actually. But anyway......got dressed to go walk, got my precious/evil Diet Coke and proceeded to make hubby's coffee. Well, I stinkin' forgot to put the cup under the Keurig and coffee started running all over the counter! Ugh. What a mess.Man all this bashing on summer and the nice warm/hot weather. Where my lizards at?! I need to find a heat buddy, I love running in the dead heat of the day. I could also find a big rock and just lay there completely happy so maybe I'm just part lizard man (the dinosaurs didn't die, they evolved).Sounds like you are doing your training runs right- focus on distance, fuel , hydration.
You have a 7, 6+ and and 8 mile run under your belt this month. I ran 9, a very sloppy 9, as my longest hm training. I think you can do the hm in a month, and you'll be surprised. This one in a month is a pre Feb HM, just a training race. Because by February you'll be able to dial in your pace and strategy. And it's a RNR run? You'll be ready.
Get your mind right. Adopt a mantra. "I'm strong, I'm trained, I can do this" or when that negativity creeps in just before the race- "so what" . So what if I walk, so what if I'm past my time goal, so what... It's not a crisis. It's fine. "I'm strong,. I'm trained, I can do this". Dismiss that negativity. It's not valid. Your a bad *kitten*.
@ddmom0811 and I ran our first hm's on the same day. Having a training buddy helped. (Anyone running the same weekend?) She came across a blog turned book by Brook Kreder "Onward".. it helped manage my fears, find solace, and see the humor and spirit of running.
That goes for all of us, don't that let doubt creep in. Y'all are beast's! We are runners.
Ps- a month out from the race, have a massage
I am actually running this one with a friend, but she is quite a bit slower than I am, so we'll be hanging out before the race and then after. I expect her to finish around a half hour after I do. I had another friend who was supposed to be running it, as well, but she's injured and had to pass; she's a bit slower than me, as well, anyway. My cousin's wife is running, but she's a gazelle, and someone else I know is registered but from my understanding, she's about the same pace as my first friend. None of these people live anywhere near me (the closest is about 45 minutes away), so even trying to coordinate schedules and do a few training runs together is kind of impossible. The only time only ever gone for a run with someone was one 3-mile training run about four years ago. I am a lone wolf, not really by choice, though, but that's okay.
My friend's boyfriend and my boyfriend will be at the half to cheer us on (or watch us start, go back to the hotel, and come back for when I should be finished). I must say, I have one of the most supportive boyfriends ever. So far this year, he was up at 2am with me to carry my bag and follow me all around Disney World for my last half that started at 5am. Then, this past Spring, for the Broad Street Run in Philly (my absolutely worst running experience ever), he stood out in the cold rain to be with me as I waited at the start line, and then he met me about halfway through in front of his old high school to cheer me on, he then proceeded to run with me to City Hall, then watched me run by about a mile from the finish, and then met me at the finish line. It was so cold and it rained the entire time. I was miserable, he stayed positive. He is such a trooper! I actually never asked him to do either of these things for me, it was completely his idea and initiative.
I think my biggest fear about this race is the last two times I ran this course (well, what is the last stretch of the course), I managed to first injure my hip, and second do something to my IT band on my same leg a year later. I think it might have to do with the pitch of the road, to be honest. That makes me a little nervous as that route is the last 4 miles of this half.
In reality, I am pretty excited. I know it'll be a good time, and it'll be a fun weekend in Philly with my boyfriend, friend, and her boyfriend. We have all sorts of plans of places to go and things to see (that pretty much all revolve around food and beer). My boyfriend and I want to take them to a lot of our favorite spots around the city. I just still can't quite understand why I don't feel nearly as ready for this one as I did for the last. Maybe it's the training in the heat?@instantmartian Yes I am lucky to be where I am with just a bachelor's degree. I appreciate each and every gallon/ litre of gas you all buy. My husband has a master's in counseling and a list of licensures. He's come up into management and is slowly closing the gap. I also put myself through school, went back at 27 with 3 kids, headed for divorce and it was a struggle. Hence, the unfinished masters. I/we have significant college debit too. I hired in making just more than half of what I'm making now. I've been there 10.5 years. More money more debit. Same old hamster wheel.
I'm sure you'll find something with that MBA. I'm just not in a location to finish/restart a master's program. I'd really like too though. Go to northern Alabama!1 -
8/1 - Intended to run 4, but oversleeping and a thunderstorm kept it from happening :-(
8/2 - Bodypump class, followed by Abs/Core class. I may be too uncoordinated for this ab stuff...I feel like a bull in a china shop for sure.
8/3 - 4.11 miles. Cool but foggy/sticky. Felt like running through a shower.
8/4 - 5 miles on treadmill (Trek class). The Y was so humid, kinda felt like I was outside anyway.
8/5 - Bodypump class.
8/6 - 6.33 miles with HM training group.
8/7 - Rest Day.
8/8 - 4.25 miles. Felt good!
8/9 - Unplanned rest day. Some annoying back pain kept me awake all night, so I "overslept" without actually getting any sleep.
8/10 - 4.3 miles in 75°, 90% humidity...plus, owl.
8/11 - 4.95 miles on treadmill (Trek class). Then, some quick upper body weights. Again, humid.
8/12 - Spin Class...not sure I have ever sweat that much in my life
8/13 - 6 mile group run with HM training group. Nice pace, cooler temp.
8/14 - Rest / housework day. Ended day with an unnecessary trip to the ER for my 10 year old. Even Moms that are Pediatric nurses overreact once in a while
8/15 - Slept in due to that ER visit.
8/16 - Bodypump class, followed by Abs/Core class.
8/17 - 5.04 miles. Started in a pleasant, light rain...ended in humidity.
8/18 - 4.27 miles. Weather was OK, but felt like a slog. Just one of those days, I guess
8/19 - Spin Class, followed by upper body weights.
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This guy writes some good stuff. Some of these things I definitely need to remind myself of at times: bodyforwife.com/the-exercisers-creed/
So, I am so super duper proud of myself! I am not a morning person (I totally agree w/the previous posters who have said they've never enjoyed getting up), so tend to do all my runs at lunchtime or in the evening, or if it's a weekend I never seem to get out til at least 10:30am, lol. Last Sunday I actually started my long run at 7am because it was organized by a couple people in the fb running group I'm a member of, so my committing to it there it forced me to get up and get there, lol (they planned it based on one of my running routes so I had to be there as the guide!). So, a pat on the back for me, I just instigated a 7:30am Sunday long run by posting it myself on the fb page! It seems like this might be the only way to get myself to run early, by publicly stating it so that I have to be held to it, lol. I would also like to try to do more group runs, because I know I need to get better at sticking to my easy pace, and it'll be easier to do that if I have someone to talk to while I'm running (if I can't talk I'll know I'm going too fast)
(edited because grammar is hard on a Friday morning)1 -
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Rest day for me today (well deserved after four days straight--that's more than I've done in a long time). Good timing, too, as the high today is 89 and tomorrow's is only 80! Saturday night/Sunday morning low--for my first long run post surgery!--is 54 degrees!! SO EXCITED! Now to figure out where the heck I'm going to run. That's the bad part about moving-not knowing where the safe running routes are.2
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Today's run was hard, but rewarding with a new PR. It was nice and coolish, but I was still soaked when I finished. Really looking forward to autumn weather!
Happy TGIF everyone!!!
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) + 4.24 km in the evening
16/8: 5.40 km + 20 mins yoga + some strength training (tried Strides for the first time, only managed to do 3)
17/8: 5.39 km + 20 mins yoga + some strength training (1 Stride done)
18/8: 5.42 km + 20 mins yoga + some strength training
19/8: 5.44 km + 20 mins yoga + some strength training (New PR!!! 5K in 33:01)
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 33:01 / 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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Rest day today - long run tomorrow.
@kristinegift good info on the feet Years ago I broke a toe when I dropped a weight on it and never had it fixed so it pokes at my little toe causing a callous there that sometimes hurts like hell. I keep saying I need to have it fixed because it affects the shoes I wear etc, but I can't find a time of the year that I don't want to run to have it done LOL
@9voice9 love the video. I read somewhere that he said he won't ever run the 400m because you have to train too hard for it. ha ha I was telling Skip and she laughed and said "welcome to my world Usain"
@orphia I'm exhausted reading Mo's schedule - holy crap
A little guide for your cupcake eating pleasure.
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