August (2016) Running Challenge
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@5512bf Just adorable!
@ceciliaslater Love the happy horse!
1--- travel doc appointment
2---30 minutes pool swim/running!, 1 mile walk
3--- 0.5 mile walk
4---30 minutes pool swim/ water jogging
6---0.7 mile walk
7---0.7 mile walk
8---20 minute swim/weights
9---35 minute swim
11--- weights
12--- 40 minute swim, 1 mile walk
13---2.1 mile poké walk
14---0.9 mile walk
16---38 minute swim/ 1.6 mile walk
17---1 mile walk
18---2 mile walk/weights
19---50 minute swim
22---1.6 mile walk/weights
23---35 minute swim
Made it out despite being achey and frumpy. Hardly anyone in the pool. Maybe they were all teachers.
Upcoming races:
10/02/16 Spirit of Survival Lawton OK Quarter Marathon.
11/05/16 Jenks Half Jenks OK
12/11/16 BMW Dallas Marathon, Half
Run the year 2016 898.42/ 2016
Hopeful races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half.0 -
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
8/20- 2.4
8/21- Rest
8/22- Rest (unscheduled, ankle and calf still sore)
8/23 REST- Un scheduled, up starting at 0230 because little man is sick.
Total: 107.74/125
Haven't been on in a few days, too much to catch up on. You all are awesome!
So, I've kind of stalled, with 3 straight days of no running. This week was supposed to look like 4-7-6-8-4-12. Now I'm at 0-0-0-?-?-?
Anyone have some suggestions on how to salvage the week? I should be able to run W/Th/F/S, which is pretty normal. Thursday will be hopefully be a 60 Minute steady state run with 10 min W/U and C/D Other than that, I'm trying to figure out how to get this week more on track.
Just a month until my next HM!2 -
MNLittleFinn wrote: »
So, I've kind of stalled, with 3 straight days of no running. This week was supposed to look like 4-7-6-8-4-12. Now I'm at 0-0-0-?-?-?
Anyone have some suggestions on how to salvage the week? I should be able to run W/Th/F/S, which is pretty normal. Thursday will be hopefully be a 60 Minute steady state run with 10 min W/U and C/D Other than that, I'm trying to figure out how to get this week more on track.
Just a month until my next HM!
I would just run the 8-4-12 like you had planned. No harm no foul. If you want to "make up" the miles you would sorry to add to the runs and make them longer, unless you add a couple to the 4 to make it 6 but otherwise I'd leave it alone.
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That's kind of how I was thinking. Though the 8-4-12 is Th/F/S, so, in theory I also have tomorrow's run, I've been going 6 days a week, but I might use this week to help me scale back to 5, and just maintain mileage in the mid 30mpw range until the HM.skippygirlsmom wrote: »I would just run the 8-4-12 like you had planned. No harm no foul. If you want to "make up" the miles you would sorry to add to the runs and make them longer, unless you add a couple to the 4 to make it 6 but otherwise I'd leave it alone.
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@MNLittleFinn
You treat your steady state more like a full goal HM pace run right(9:00-9:10)? If that is the case I'd probably table that if you are still recovering since 6-7 miles at pace will take it's toll. I'd probably just run easy 45 min, easy 65 minutes, 30-40 minute recovery, 1:30-1:45 long. Evaluate the aches and pains and adjust accordingly. It's better to take an additional recovery week than to run through it and cause more issues down the line. You've already run 10-14 mile long runs so the distance isn't an issue, getting to the start line healthy is.3 -
@5512bf your boys are adorable!
@ceciliaslater That is a beautiful horse you have. Glad he(?) is settling in.
@MNLittleFinn - I would not worry about making up those miles. A little extra rest here and there is not likely to kill ya. The stress of trying to worry about how to make them up might
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@MNLittleFinn
You treat your steady state more like a full goal HM pace run right(9:00-9:10)? If that is the case I'd probably table that if you are still recovering since 6-7 miles at pace will take it's toll. I'd probably just run easy 45 min, easy 65 minutes, 30-40 minute recovery, 1:30-1:45 long. Evaluate the aches and pains and adjust accordingly. It's better to take an additional recovery week than to run through it and cause more issues down the line. You've already run 10-14 mile long runs so the distance isn't an issue, getting to the start line healthy is.
Great advice, as usual! Yeah, My Steady State runs are usually in the fast end of my hoped for HM pace ( 9:07 avg), so yeah, I probably should scrap that for this week and run easy. I like the 45-65- 30 idea for the weekday runs, and, if I go the pace I have been for long runs, it looks like I'll get in a good 9-10 mile LR on Sat. This sounds good, nice way to get back into things so I'm ready to be running back on schedule next week, and give myself some time to heal up more too.0 -
@lporter229 - That's a "she" actually. She's a BLM horse/American Mustang, so she is quite stocky for a mare (I think it's the thicker neck and legs that make them look more masculine). Such a lovely sight to have in my front yard! That's the benefit of having the house a 1/4 mile from the road--the pasture's in front and you can see it all the time!
Of course, all the neighbors were slowing down to lookey-loo last night when they saw a new horse in the pasture. It's a rural area and they do that for every minor change, though--the gate we installed, our new mailbox...everything. Not too much of a nuisance, though, since there's like 1 or 2 houses per mile of road. LOL. 2 -
So I tested the knee today....ran after finishing a 12 hour shift....3 miles at average heart rate 75%, max at 82%...I am happy to report no pain. Will try to run again on Friday.
My husband is giving me a lot of crap regarding my running...states that is it taking me away from getting things done at home. I explained how I love it and that it helps me de-stress..He doesn't get it! Any of you have trouble with your spouses?
@ceciliaslater I laughed so hard at your story about loading your mustang. Want to know if she is part mule? She's a beauty...I love horses so much.
@MNlittleFinn.....agree with not pushing yourself hard this week...I was thinking slow (very slow) low miles and then maybe some cross training. I am reading "Meb for Mortals" now and he emphasizes that it is better to run less than run more and maybe injure yourself. It's tough when you love running so much and the weather is nice (finally).
@instantmartian ...I feel so sad reading about your mom passing at age 58 from pancreatic cancer....it reminded me of my parents who always talked about traveling but didn't do as much as they wanted due to my dad starting to have health problems. (I haven't read any of the Harry Potter books or seen the movies either...I am lucky to have the time to read books...usually can read an article in a magazine.)
@Elise4270 ...I hope that you get good news at the doctor's tomorrow...you are smart to do the swimming...water is so great on the joints.1 -
No joke, it took me the entire work day to get caught up with all the posts!! Whew!! Currently at 48.2/50 for the month with several days to go. Most of the miles were walking but I'm ok with that.
I signed up for the Colfax Half Marathon for 2017 and it's almost exactly 9 months from now. I've already worked out a 20 week plan, may or may not actually pick up a race (which I won't race but will come in handy as a baseline) in December for a half, planning on a three week break, then starting again with a 16 week plan which takes me all the way up to the Colfax. Starting slowly, building on my strengths, shoring up the weak areas, and taking the plan seriously.
So the question I'm going to ask is...is it realistic to hope for a 5min, 5sec reduction in pace within 9 months? I feel like it's reasonable, but I'm not sure.3 -
@5512bf precious little ones, how was the first day. You need to tell them to play the statue game to see who can stand still the longest ha ha
@ceciliaslater I want a pony!!1 -
No joke, it took me the entire work day to get caught up with all the posts!! Whew!! Currently at 48.2/50 for the month with several days to go. Most of the miles were walking but I'm ok with that.
I signed up for the Colfax Half Marathon for 2017 and it's almost exactly 9 months from now. I've already worked out a 20 week plan, may or may not actually pick up a race (which I won't race but will come in handy as a baseline) in December for a half, planning on a three week break, then starting again with a 16 week plan which takes me all the way up to the Colfax. Starting slowly, building on my strengths, shoring up the weak areas, and taking the plan seriously.
So the question I'm going to ask is...is it realistic to hope for a 5min, 5sec reduction in pace within 9 months? I feel like it's reasonable, but I'm not sure.
If you are talking about going from a 12 minute mile pace to 7 minute mile pace probably not, but if you are talking about taking 5 minutes total off the time ~ 25 sec per mile, then yes
My half times started at 2:26 for my first (spring 2014), 2:11 for my second(Fall 2014 - 5 months post operation to fix a broken leg, 2:00 flat for my 3rd (spring 2015) and 1:54 for my forth (spring 2016). I've done 1:49 in a marathon training run a few months ago as well. So yes, shaving 5 minutes off a half time in 9 months is very realistic.
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@ereck44 I'm lucky enough, when I was running
, that my schedule was just different enough from DH where I had 3-4 hours after work to run. We don't have small children, just adult ones, working towards getting into the Army.
My husband runs, and I think he understands how much I need it to decompress. He's also a counselor, and enjoys time alone to study or just rule the house (play games on his phone without me nagging how he can spend so much time on it).
Buy him some running gear and get him hooked
or video games
Or hire a maid.
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I hate getting race info Emails on days I am not running. Now they added a 2:15 pacer to my September HM. I ran my July HM in 2:15:26. I want to beat that time. Originally, I was Just going to line up with the 2:00 pacer and go for it and live with the consequences if I bonked. Having a 2:15 pacer means I could run easy the first few miles, then kick it into gear over the second half. Primary goal for this HM is beating my last race, and running the whole thing, but part of me really wants to just go for the 2:00 or less HM since my faster training runs have been at <2:00 pace.
I really just need to run tomorrow.1 -
@ereck44, my husband hasn't said it out loud yet but, in my head, he is going to say it sometime... especially, some days, my long run would take up almost 3 hours. So, my prepared answers are "I am less productive when I don't run", "I will surely clear the pantry quickly without running, but not in a good way"
Someone shared this article on my FB and I am a stay home mom (or, someone looking for a job for a few years
), so, yes, chores would be my business
http://time.com/3843445/exercising-higher-priority-business/
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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 - One Hundred Nineteen, point seventy two
8/13 16 miles - 135.72
8/14 REST DAY
8/15 8 miles - 143.72
8/16 8 miles - 151.72
8/17 5 miles - 156.72
8/18 9.5 miles - 166.22
8/19 5 miles - 171.22
8/20 13.1 miles - 184.32
8/21 REST DAY
8/22 10 miles - 194.32
8/22 4 miles - 198.32 << Daily Double
8/24 9 miles - 207.32
8/24 4 miles - 211.32 << Daily Double
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
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
Up on Aberdeen Maryland for a few days for work. Just got done running 4 miles around the hotel neighborhood.
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@MNLittleFinn, I don't know if we were just unlucky or what, when my husband and I ran our first HM, our pacer ran too fast in the beginning. We went with the 2:30 group thinking that we should start off easy around 11:37 min/mi. Quickly, we looked at each other thinking this was too fast. Sure enough, when we checked on our devices, we were running more like 10:30 min/mi pace. But then, a 2:00 pacer may be more experienced than a 2:30 one...0
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@5512bf I did the Colfax Half in May of this year and my time was an embarrassing 3:36:40, my pace was 16:32 so I'm looking to drop to about 11:30-ish. That would give me a respectable 2:30 finish for next year. IF I can shave off the time. I'm still significantly overweight, but the running and dialing in the eating plan will help with that. I'm also going to add in a little strength training, nothing crazy though. Honestly, the long-range goal is simply to run a sub 10 mm. I would be SO happy with that lol1
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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
8/16 couldn't
8/17 5.87
8/18 3.20
8/19 rest
8/20 7.50...mucked the chicken coop....racked the new batch of mango wine......baked bread......
8/21 4.24 on the treadmill, watching Eliud! (um....I did NOT maintain a 5 min/mile pace.....)
8/22 snorkel 4 hours Sailfish Tang:
8/23 3.26 fist postop run with Akamai the wonderdog and his recently reconstructed knee: slow, but he did ok!
Total 54.44
@katharmonic best thoughts for you and your dog...
@Elise4270 hope you are able to get back to running soon!
@cecliaslater looks like a very happy horse!
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 20
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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Thank you @HonuNui, @shanaber, @cljoe7 and anyone I missed for the good thoughts for my dog. She's doing better tonight. She's such a tough little cookie.
@HonuNui those fish are beautiful!
8/23: 4.83 miles during interval workout with HM group.
We did intervals of 5-7-3-5 minutes with 3 minutes recovery between. Then 4 sprints. I was wiped out but the weather was such an improvement over previous weeks it didn't feel too bad.1
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