August (2016) Running Challenge

And goal

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
August 17- 8.0 km - Easy/5:50
August 18- 8.0 km - Easy/5:50
August 19- 11.8km - Tempo/4:20
August 20- 7.0 km - V.Easy/6:30
August 21- 19.0km - Long Run/6:20
August 22- rest
August 23- 8.0 km - Easy/6:10
August 24- 12.2km - Speedwork/3:55
August 25- 12.4km - Tempo&Reps/4:20
August 26- 7.8 km - Easy/6:05



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)

QUESTION:
Tomorrow I will be completing my 10k training and I'm able to run 1 hour/ 5 miles non stop. How should I continue to train now? In November I plan to start training for my half marathon set for February. Should I do 1 hour runs 3-4 times a week? Or do a couple of short runs and a couple of hour long runs? I really want to keep my stamina up but will i burn out?.

8/01 .......... Rest
8/02 .....5
8/03 .....3.1
8/04 ...13.7
8/05 .....2.2
8/06 .....3.1
8/07 .......... Hiked 5+ miles
8/08 .......... Rest
8/09 .....8.1
8/10 .......... Skipped...
8/11 ...10...
8/12 .......... Skipped...
8/13 .....2.4
8/14 .......... Rest
8/15 .....6.2
8/16 .......... Rest
8/17 .....3.8
8/18 .....3.2
8/19 .......... Rest
8/20 …..2.7
8/21 …13.4 HM Race
8/22 .......... Sleeping in
8/23 .......... Rest Day
8/24 .....2.5
8/25 .....3.1 Night run with DH again

Total according to Strava: 83

Very happy that husband ran with me again last night. He stopped running regularly after taking a new job a few months ago. Before the HM race on Sunday, the most he ran was once a week and nothing longer than 6 miles. He got cramps after 9th mile at the HM. I think that together with some mild weight gain had him motivated to run again. I am very happy for him and I think this will help take away some of the new job stress off of him.

Now, the question is, how do I motivate my kids to run more? We have this weekly group run with a few of our friends (adults' friends and kids' friends). They used to join us so excitedly. Now, they won't go unless their friends go and even then, they walk most of the 5k route...

8/25 rest day
8/26 2.5 miles easy

The rest day felt good yesterday and after using the roller and doing yoga I had almost no pain in my leg at all tonight when I ran. It feels really good now so I'm encouraged. Plan is to do my long run tomorrow morning, but i may need to hold off until Sunday depending how my dog is doing. In either case, I plan to run 2 hours. I would like to get 10 miles in for the first time! We'll see how that goes.

Forgot to add my ticker:




@1TheQueenB congrats on finishing your 10k training plan. Have your signed up for a 10k race?

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
24---1.3 mile walk
25---30 minute swim
26---30 minute swim, 0.8 mile walk

kayaking tomorrow!

Not advisable 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

Advisable races:

March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half.

Was feeling good, and a thunderstorm dropped the temperature this evening into the upper 70s for a few hours this evening (but didn't suck out enough humidity), so I ended up going for a 7 mile run outside. Run felt ok and my knees were in good shape. Still, ended up having to use my clunky multisport garmin (910XT) with a heart rate strap as I bricked my garmin 225 earlier today when trying to remove the top layer of cracked glass from my bike crash. I suspect I'll just replace with another refurbished 225 given the price ($147@amazon), as there aren't any compelling reason to upgrade to a 235 for $330 or 735xt for $450.

8/2 - 11 miles (w. 2 at MP)
8/3 - 4 miles (w. 2 miles near threshold HR)
8/5 - 12 miles
8/6 - 11 miles
8/7 - 20 miles
8/8 - 7 miles (w. 6 at MP)
8/9 - 11.5 miles
8/11 - 10 miles
8/12 - 20 miles (last 5 at MP)
8/13 - 2 miles
8/14 - 6 miles
8/15 - 10 miles
8/16 - 9 miles
8/17 - 3 miles
8/18 - 6.5 miles (w. 5x1K repeats at HM pace)
8/21 - 15 miles (w. final 5 miles @ 8 pace)
8/22 - 7 miles
8/23 - 8 miles
8/25 - 4 miles
8/26 - 7 miles

Total: 184 miles, 6 sessions with MP/threshold HR/speedwork running
Goal: 200 miles, 8 faster sessions
Remaining; 16 miles, 2 faster sessions

2016 Race Schedule:
Disney Marathon - Jan 6 - 3:29:09
Gasparilla 15K - Feb 20 - 1:01:59
Ironman 70.3 Florida - Apr 10 - 5:07:51
Pittsburgh Marathon - May 1 - 3:08:25
Ironman 70.3 Augusta - Sep 25
Chicago Marathon - Oct 9
Ironman Florida - Nov 5
Rock 'n Roll Las Vegas 10K - Nov 13


@ceceliaslater - It is a nice bike! Still, definitely given the speed at the time of the crash (about 19mph per my GPS), totally OK with the outcome.
@karllundy - Been cleaning the wound daily with antibiotic ointment, rebandaging, and that seems to be doing the trick as I'm not scarring/scabbing over. Trying out liquid bandage at the moment, which hurts like a mofo to apply, but may protect the wound better.
@shanaber - Thanks - I seemed to be fully ok tonight on my run as my knee wasn't bothering me as much. Still, I won't do any MP/T/speedwork for another day or two given the trauma/shock to my immune system.
@kristinegift - Given the speed at the time, totally OK with the outcome.
@mobycarp - Had a smaller/slower (10mph) crash last month, which wasn't as ugly, but it got me researching enough about road rash care to figure out what to do right away on this one (in short, clean, rinse, apply antibiotic ointment, then cover). Ran with my EMS crew for a semester in college as well, which always helps. A few folks I ride with who race in crits seem to be experts at this point on road rash care. The more experienced ones usually keep their legs shaved just to help with keeping wounds cleaned/more easily bandaged, but I'm not quite ready to pick up a razor.
@luluinca - The sore wrist took about a half day to develop, but 2 days in, I seem to be close to being back to 100%. Just the surface abrasions seem to be more of the nuisance on the day-to-day movement front.
@ddmom0811 - Very happy about the outcome given the speed/surface involved.
@greenolivetree - Given the magnitude, $200, 2 days of soreness, and some scabs are definitely an acceptable outcome.

@katiejane83 - For fall/winter marathons, if you aren't looking to go far, and want a big race experience, most friends rave about marine corps in DC. If you are a Disney character fan, and want a destination race, Walt Disney World Marathon is a good fan experience (just with less crowd support) - I had an unseasonably humid day at it this year, and prefer the courseside crowds, but found it fun and very well organized otherwise. I'm giving Chicago a shot in a few weeks which is much easier to get into via lottery as well and is very well supported. For my first few marathons I used the hal higdon novice 1/2 plans with lots of success.

Orphia wrote: »

26 August – 10 km

Goal: 160 km / 100 miles – ACHIEVED!
BONUS GOAL: 200 km
Total: 181.7 km / 113 miles

Today I did a 10 km PB.

Started out easy to tempo, then felt like I could put a bit more effort in.

Did it in 58:02. Happy!

Being Run Director at parkrun this morning was fairly stressful.

We had a runner suffer what later was discovered to be a bleed on the brain in the middle of his run. Luckily a nearby non-parkrunner took the man and his wife to the hospital, and the man is getting operated on today.

I had to phone parkrun head office, and submit an online incident report, as well as do all the usual post-parkrun results processing, and have debriefed my event committee.

After all this, I decided to go for a run to clear my head.

I was so hyped up, I just went for broke, and knocked 1 minute 3 seconds off yesterday's 10 km PB. Did it in 56:59.

Not the circumstances I'd wish for a PB, but rather interesting for the sciences to note how stress can improve performance.

KatieJane83 wrote: »

So, as the end of the year is approaching, and my first half marathon is a month away (I don't count the other half marathon I did a few years ago, when an overuse injury blew up half way through and I had to walk the last 7ish miles) I need to start thinking about my full marathon plans. I'm hoping to set my sights on a full marathon towards the fall/winter of 2017. I live in NY, about 45 min from the city, but obviously I can't qualify for the NYC Marathon using the 9+1 since that I would have had to complete that this year.

So, I have a couple questions for you awesome people:

1) Does anyone have recommendations on a fun/interesting/cool first marathon? I'd be willing to make a mini trip out of it, possibly even with flying, so feel free to recommend races that aren't in my immediate neighborhood.

2) I've never actually followed an official training plan (eek, I know, I've just kinda put my own together), but for a marathon I want to commit to a legitimate plan. Looking for recommendations on people's favorite marathon training plans so I can start checking out options. My goals are definitely to run the entire marathon. I've never done any of the run/walk interval type stuff, and I am currently up to 12 miles (this Sunday) of straight running, no stops (in this heat/humidity I've been averaging around an 11:00-11:20 pace on long runs depending on if my route is flat or has hills). I'm open to all of you more experienced running folk here for any advice/suggestions/words of wisdom you might have!

Thank you all in advance!

1) My first marathon was Buffalo. The advantages for me were, it was close (less so for you); it was relatively flat, a good thing for the first time at that distance; there were pacers, which was helpful in starting slow enough; and I knew several people who had run it and could tell me what to expect.

My understanding is that New York is also flat, it would be closer to you, and I suppose you might know people who ran it because it's close and it's huge. I don't know the time cycle for getting in, but IIRC you can qualify with one of the affiliated half marathons to avoid needing the lottery. I may run New York at some point, but not in 2016 and probably not in 2017.

Wineglass (Corning, NY) is popular around here as a destination marathon. Everyone I know who has run it really liked it. It's net downhill, so it's popular for BQ attempts; but even people who have no realistic chance of qualifying for Boston enjoy it. Wineglass is on my list as a possible fall marathon in 2017.

I don't find the Disney concept at all attractive, but a lot of people do. If you're into crowds and themes and mass market entertainment, and particularly if you have a family that needs to be entertained while you run, you could consider a Disney event.

2) The game changes between a half and a full marathon. If there is any reasonably priced group marathon training local to you, look into it. In particular, you can learn an awful lot on the long runs just by listening to experienced marathon runners talk. I avoided many of the classic rookie mistakes in my first marathon because I'd spent most of a year doing long runs with experienced marathon runners.

Forgot to mention yesterday that I tried out new shoes. I bought them a couple months ago and finally got them out. Wore them for 4 mile run with extended walking warmup and cool down. Totally forgot I was wearing them so I'll take that as a good sign! These are the Launch 2. I still have 2 other pairs on hold on the closet.

My glutes are so sore from that hill yesterday. I rarely have felt sore there (usually squats and lunges I only feel in the thighs) but lately I'm getting sore there so I'm wondering if all the pilates I've done for 3-4 months has activated my glutes so I'm actually using them?

@Orphia What a scary experience at parkrun! Nice PR though.

@dkabambe Good job

@Orphia , @Ohhim , @MobyCarp - thanks so much for your feedback!

Yeah, I know taking it from a half to a full is going to be a whole different ballpark, and I really want to make sure I do it the right way, as I know my HM training 'plan' has been very haphazard.

Will definitely check out some of those upstate NY races, and the DC Marine Corps race. And, I am actually a huge Disney fan, lol, so that one was already on my radar. I did the Tower of Terror 10 Miler down there several years ago, which was really fun, but was an extremely humid occasion for it.

As far as the NYC Marathon, other than getting a qualifying time (which isn't happening, lol) the only way I know, asides from the lottery, is the 9+1 method. This, I believe, involves participating in 9 NYRR races + volunteering at 1 NYRR race in the year before the marathon. So for the 2017 marathon, I would have had to do that in 2016.

I'll also look into Hal Higdon plans, the Strava plan (don't have Strava, will have to check it out), and see what the local scene is like.

Again, thank you so much for all the input! You guys rock!