August (2016) Running Challenge

August

2Aug - 7m
4Aug - 8m
6Aug - 5m
7Aug - 6.4m
9Aug - 4.8m
11Aug - 7m
13Aug - 8m
14Aug - 6.2m
17Aug - 5m
18Aug - 6.2m
20Aug - 6.9m

70.7/100miles

Started intentionally slow but ended up feeling like a slog and as hard as if I had gone faster. Might have been that I got soaked with rain in first 2 miles.

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
8/20- 10.83

total/monthly goal: 105.25/125

Morning notes: Got up at Fy Vay Em again, and was running 20 minutes later. Went 10.83 miles today, with an average pace of 9:19. Run felt good, and I'm glad I got it in. Now to rest for about 2 and a half hours before heading out to meet up with my coworkers.

Mud run at 1045 with other staff from my school, but that shouldn't be too hard on the legs, there's 18 obstacles over the course of the 5k course, so I'm thinking I won't be running that hard.....well, that and the fact that my school staff is more of a drinking team with a running problem than the other way around....and you get a Coors Light when you pass the finish line.

@Orphia that needs to be our shirt

louubelle16 wrote: »

Had an extra day off on Thursday because I pulled something in my back moving furniture and boxes in my new classroom. I couldn't quite stand up straight and I was a bit Quasimodo-esque when walking around, but it's nothing a warm bath and some yoga didn't sort yesterday though. I will keep my runs easy for the next few days though.

Ran Parkrun this morning, and in the name of running easy ended up chatting to someone on the way round who just happens to be a coach at a local running club (which did make me feel a bit embarrassed about running so slow when she told me that!) She has invited me to train with them on Thursday, so I may go and see if I like it

1st-6th - Holiday
7th - 5.22 miles
9th - 3.06 miles
12th - 6.51 miles
14th - 8.10 miles
16th - 3.25 miles
20th - 3.12 miles

MTD - 29.26/70 miles

Upcoming races:
18th Sept - Run Reigate Half Marathon
2nd Oct - Tonbridge Half Marathon
30th Oct - River Thames Half Marathon
9th April 2017 - Brighton Marathon

I hope you enjoy the club @louubelle16 . I joined one about 6 weeks ago and it helped me increase my miles and dedication - I was guilty of missing one of my midweek runs if I finished work late but the club is keeping me running 4x per week consistently 2 midweek with club, 1 with new friends made at club and my own Saturday run which was never a problem motivation wise. Good luck.

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) - Pacers run!
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) - Pacers run!
8/12: Rest day
8/13: 10 miles
8/14: 10 miles out of 16 planned
8/15: Rest day
8/16: Rest day
8/17: 4.6 miles of 9 planned
8/18: 6.4 miles - Pacers run!
8/19: Rest day
8/20: 10 miles

Woke up this morning, checked my weather app, and HALLELUJAH, IT WAS BELOW 70F! It's been something like 3 weeks since this last occurred... and I'm hoping it's a sign that fall weather is going to settle in soon.

Pre-long-run long run today, and the calf was ok. I had a couple miles with long walk breaks (thanks, uphills!) when my calf started to feel tight but generally it was okay! And walking down the stairs post-shower, nothing was tight or uncomfortable, so I think I'm on the up and up. 12-15 miles tomorrow depending on feel and then the beginning my taper miles on Monday (but still going to aim for a 20 miler next Sunday if I'm up to it!).

Since the post-run coffee went for so long though, I'm just holding out for food until I can get a giant burrito before I head to the library when it opens at noon. Finishing up my thesis this weekend... I am almost done with this MA! I'll be JUST a regular, run of the mill, office working people soon!



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

juliet3455 wrote: »

Orphia wrote: »

Looks like the Logo for a 2nd shirt.
Editted to add @MNLittleFinn Great Minds think alike ?

Also, It needs to say "Run like a nun" or "do you're thing sister" !

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
8/17 - 16.21 - Easy
8/18 - 5.4 - Recovery
8/19 - 8.7 Tempo
8/20 - 7.0 Easy

Total 189.52 of 285 miles

Nice cool morning, looking forward to 60 degrees tomorrow for a 20 miler. Hoping to run at least half of it at goal marathon pace.

@louubelle16 One of the best things I did was to join the local ( informal - FB group ) Running Club. New friends who "Embrace the Suck" , who know the hidden trails that are just so much fun to run, teams members for fun run events/mini ultras etc. Not to mention the hidden coaching that you get just listening to them talk over coffee about where they are in their training cycle and why/how they are modifying their routine based on previous training cycles. Its like reading @Stoshew71 , @MobyCarp or @kristinegift to mention a few of my Inspirations and phantom coach/mentors.
@Elise4270 Could add the "Run like a nun" or "do you're thing sister" on the back/shoulders.
Of course we need a few (Cheap to print) Clip Art stick figures of Embrace the Suck on the back. Hill Climb, Scorching Hot, Humidity, Canadian Winter, Rain Storm - etc. I once saw a clipart image of the Globe with runners circling it and I thought of this group since we are from all over this "Blue Planet" .

Speaking of Hills. 11km this morning up what is officially (gov't road maps) called Judah's Hill. It was the original route for the Railroad Tracks into Town and the first road. Yes Judah's name would have been used in a most profane way many a times when they were building it.
1:19:40 for 11 km with 3.5 km uphill is pretty good pace for me.
Most hills have a local name based on experiences ( Moose Run, Bears den, Sissy Hill, Misery Mtn ) that members have had on them or the best physical description ( Camels Back ) of them.



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
08/14 –7.0 km – 56.5 – 83.5 km
08/15 –6.0 km – 62.5 – 77.5 km
08/17 –14.0 km – 76.5 – 63.5 km
08/20 –11.0 km – 87.5 – 52.5 km – YTD 812.7 km

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
8/14 – 8.05 easy plus one stride
8/15 – 5.40 easy plus 4 strides
8/16 – 10.76 warmup + long intervals
8/17 – rest day
8/18 – 7.74 warmup + speed work
8/19 – rest day
8/20 – 22.01 partly paced run

August total to date – 137.54

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 70º F at 7 AM rising to 79º F at 10 AM (21º to 26º C), with fairly high humidity. Actual temp of 72º F when we started didn't feel too bad; but it rose to 81º F (27º C) by the time I got done, and the humidity on the last few miles was miserable.

The assignment was to pace 12, 17, or 20 miles to a target pace of 8:30 per mile. It was a small, familiar group consisting of myself, my co-pace leader Jim, and a long term running buddy Young Jeff. Jeff only wanted the 12 miles because he's pointing at the half marathon. Jim was going to quit at 12 to do 25 miles on the bike before coming back for 6 more running miles. While I find the weather this summer to be miserable, Jim counts it as a blessing because it's good for his training toward Kona.

The first 12 miles featured the loop from the Rochester Marathon course started from the low point, plus some junk mile distance to make 12. Part of the junk mile distance was an out and back on the pier at the mouth of the Genesee River. In a rare instance of thinking about what I'd like to post, I paused for a photo. Jim is the small figure in the red shirt:



With no pace group to lead, I was free to change the route for the last part. I thought that the loop from the Rochester Marathon course would be about 10 miles, and that running the loop twice would be good training for the actual race, where the marathon does the loop twice.

As expected, the Thomas Avenue hill was more challenging the second time around. As expected, I ran a little faster solo than when we were responsible for a target pace. It turned out that I mis-estimated the mileage. To do this, I should have cut out the junk distance on the pier. With the humidity, and being alone, and perhaps not being as well conditioned as I was when training for Boston, I felt like quitting pretty much continually from a bit past 18 miles on. When the Garmin beeped 22 miles, I quit running because a) I felt like quitting, b) 22 miles was the outer limit of what I thought I should do today, and c) 22 miles was also the outer limit of how much mileage I thought I should run for this week.

It was a long walk back to the parking lot. Probably less than 2 miles, but it felt *very* long.

Miscellaneous training notes: Looking at the data afterward, the period where I felt like quitting corresponded to a higher heart rate. Average for the run was 131, max was 160; but my HR was clearly more elevated later in the run when it was warmer, the humidity was more oppressive, and I was running a little faster.

If we get weather like this on September 18, I need to force myself to go out incredibly slowly. Maybe I could have forced myself to run 26.2 miles today if it had been a real race; but the last 4 would have been miserable, even starting slow and averaging 8:18 over 22 miles.

S-Caps are a success for me. I took one every hour, and had no cramping when I did my stretches afterward. Recommended for long runs in summer weather.

I used all the Nuun and water I was carrying with me, and refilled the water several times after I got done. Three 10 oz. bottles will not be enough for a marathon in weather like this, though they might be enough if I supplement with water from the aid stations as much as I can. In more favorable weather, three bottles might be enough.

With a time of 3:02:24, this is only the fourth time I've run more than 3 hours in a day. The first was a 22 mile training run in the spring of 2015, the second and third were marathons. I had two 22 mile training runs for Boston that both squeaked by a little shy of 3 hours.

At 54 miles, this will probably be my peak mileage week training toward Rochester. I have 57 miles of running I'd like to do next week, but chances are that my schedule will interfere with getting it all in. Just have to see what life lets me do.

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)