July 2017 Running Challenge

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  • cburke8909
    cburke8909 Posts: 990 Member
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    @Stoshew71 I will take your advice on this one. I'm going to run an easy 20 that day. He has the marathon simulator as part of all three levels in his 80/20 plan but it makes more sense to just build that endurance. I really want a sub 4 hour but top priority is the finish this time. If I go for time on the next marathon and miss the finish it won't be as tragic.
  • PastorVincent
    PastorVincent Posts: 6,668 Member
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    7/1 8 miles - forced early stop :frowning:
    7/2 Forced rest day
    7/3 7 easy miles in high humidity
    7/4 10 easy miles in high humidity
    7/5 7 miles in high humidity
    7/6 Thunderstorms forced rest day :frowning:

    Summer Goal: Get my marathon pace below 9 minutes.
    Official Marathon PR: 4:11:28

    Next Races (more as I find them):

    07/28/17 - Liberty Mile - 1 mile race just to see what a short run really is :)
    10/14/17 - Stop, Drop, and Run - Fireman style obstacle course - 5km

    05/06/18 - Pittsburgh Marathon - aiming for sub four hours.

    Nothing to report save thunderstorms... :frowning:
  • katharmonic
    katharmonic Posts: 5,720 Member
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    Date :::: Miles :::: Cumulative
    07/01/17 :::: 8.1 :::: 8.1
    07/02/17 :::: 2.7 :::: 10.8
    07/03/17 :::: 3.4 :::: 14.2
    07/04/17 :::: 3.6 :::: 17.8
    07/05/17 :::: 5.5 :::: 23.3
    07/06/17 :::: 2.6 :::: 25.9
    Goal = 110 miles

    I was undecided about whether today would be a rest day or not. But ended up eating two desserts so thought I better get a bit of a run in. Took Stella out this evening after it cooled down, but it was still fairly humid. We were slow going, and it wasn't long, but it was something.
  • MobyCarp
    MobyCarp Posts: 2,927 Member
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    July Running Totals (miles)
    7/1 – 14.00 paced run
    7/2 – 14.03 easy
    7/3 – 6.21 easy + 4 strides
    7/4 – 8.07 warm up + 4 mile race
    7/5 – 7.40 group run
    7/6 – 12.06 warm up + MP intervals

    July total to date – 61.77

    Nominal Challenge Goal – 260 miles
    Real Goals: Stay healthy. Train toward Rochester Marathon. Pace Shoreline Half as close as possible to a 1:40 finish with even splits. Run Karknocker 5K in under 20 minutes.

    Today's notes – It's July. 84º F (29º C) and 55% relative humidity is normal, if a little uncomfortable. Went to club practice, got in the 2 mile warm up, and saw that no one else had a long interval workout. So I set out to run today's assignment as an out and back on the Erie Canal Path: 2 miles easy, 3 miles MP, 2 miles easy, 2 miles MP, 1 mile easy.

    The first 2 miles easy got me over the mile of trail to get to the canal path, and past the congested pedestrian area. The easy pace splits were unremarkable, 8)1 and 7:51. Then I had a terrible time settling into marathon pace. I was conflicted about what I wanted. Last training cycle, I targeted 7:30 for MP, just a little faster than easy. The various calculations say I could run as fast as a 7 minute mile for MP, depending on what inputs I use. Tuesday's warmup came in at a 7:20 average pace, faster than easy but feeling good. Maybe I could target a 7:20 MP this training cycle?

    In any event, I just wasn't feeling a steady pace for the first 2 miles of the 3 mile MP interval. Garmin reports the splits for that interval at 7:23, 7:23, and 7:11; but those first 2 miles were anything but a steady pace. The 3rd mile felt a lot steadier.

    Turned around at mile 5, and struggled to slow down to easy. Noticed a marked cardiac drift. Had mental images of not being able to complete the run, probably because the canal path is where I crapped out of a couple hard interval workouts last year in the heat and humidity; but that didn't happen. It was a mental challenge getting through the second 2 mile interval of easy, but I did it. Splits were 7:49 and 7:44.

    By now the humidity has made the run sucktastic. I put on some more effort, and I'm feeling a pretty steady pace; so I go with it. When I look at my watch, it looks a bit fast; but I'm content if it's slower than a 7 minute mile. That makes it definitely slower than what I would target for a half marathon, and thus somewhere in the range where MP ought to live. The 2 miles that should have been MP came in at 7:07 and 7:04. Slowing down to easy was a relief, and I managed the out and back properly so I was right around 10 miles when I got back to base that last easy mile came in at 7:54.

    So I held the easy pace pretty well, but was conflicted about MP. Doctrine is that there isn't much physical benefit to running MP; we train at that pace to get used to it, so it's a pace we can naturally fall into on race day. By that measure, this wasn't a terribly good workout.

    Look at the HR data. Average HR was 137, max HR 154. I must be spending too much time on this thread, because my first thought was that I got my HR up into the @MNLittleFinn range. Time in zones came in as 24% Zone 3, 59% Zone 2, 15% Zone 1 (and presumably 2% Zone Zero.)

    As expected, everyone else had packed up and gone by the time I got back to base. Took my time to stretch properly, then I packed up and left too. Even though I didn't do well at holding MP (or even at determining what pace I ought to be holding for MP), it felt like good evening of running.

    2017 races:
    January 1, 2017 Freezeroo #2 (Resolution Run 7.5 mile) (Mendon, NY) Finished in 50:45
    January 7, 2017 Winter Warrior Half Marathon (Gates, NY) Finished in 1:32:40
    January 14, 2017 Freezeroo #3 (Pineway Ponds Park 5 mile) (Spencerport, NY) Finished in 33:42
    January 28, 2017 Freezeroo #4 (Hearnish 5 mile) (Victor, NY) short course, finished 4.88 miles in 32:50
    February 4, 2017 USATF Cross Country National Championship Masters 8K (Bend, OR) Finished in 35:39, team won the 60+ Men's cross country championship
    February 11, 2017 Freezeroo #5 (Valentines Run "In Memory of Tom Brannon" 8 Mile) (Greece, NY) sat out due to training schedule
    February 25, 2017 Freezeroo #6 (White House Challenge 4.4 mile) (Webster, NY) short course, finished 4.34 miles in 27:51
    March 11, 2017 Johnny's Runnin' of the Green 5 mile (Rochester, NY) finished in 33:25
    March 18, 2017 USATF Masters 8K Championship (Shamrock 8K, Virginia Beach, VA) finished in 30:59, PR for 8K
    April 17, 2017 Boston Marathon (Hopkinton, MA) finished in 3:49:42
    April 30, 2017 USATF Masters 10K Championship (James Joyce Ramble, Dedham, MA) finished in 39:54, PR for 10K
    May 21, 2017 Lilac Run 10K (Rochester, NY) finished in 40:04
    May 27, 2017 Canandaigua Classic Half Marathon (Canandaigua, NY) finished in 1:33:06
    June 9, 2017 Charlie McMullen Mile (Fairport, NY) finished in 5:44.90, PR for mile
    June 18, 2017 Medved 5K to Cure ALS (Rochester, NY) finished in 19:32
    July 4, 2017 Firecracker Four Mile (Fairport, NY) finished in 25:42
    July 15, 2017 Shoreline Half Marathon [1:40 pacer] (Hamlin, NY)
    July 28, 2017 Karknocker 5K (East Rochester, NY)
    September 3, 2017 Oak Tree Half Marathon (Geneseo, NY)
    September 17, 2017 MVP Rochester Marathon (Rochester, NY)
    November 23, 2017 Race with Grace 10K (Hilton, NY)
  • T1DCarnivoreRunner
    T1DCarnivoreRunner Posts: 11,502 Member
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    7/1 - Rest Day
    7/2 -Rest Day
    7/3 - Rest Day
    7/4 - 2.98 (Based on Garmin distance) for local 5K… time was 26:22; not a PR at all, but I haven't run at all since 6/24 and won't be fat adapted for awhile yet.
    7/5 - 5.03 miles - not as fast as I planned :(
    7/6 - 3.01 miles treadmill. Plan was for easy miles, and these were scary slow.

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    Upcoming Races:
    7/4/17 - Miner 5K
    7/29/17 - Dr. Dash 10K
    10/21/17 - Oregon Trail Run HM
  • PinkamenaD8
    PinkamenaD8 Posts: 99 Member
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    Tomorrow Is the 20% of the 80/20 and I've a new playlist to listen so most likely a new PR. :) It's a hot summer here in north America, don't forget to hydrate.


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  • vandinem
    vandinem Posts: 550 Member
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    Date      Miles      MTD
-------   -----    -------
July  1     4.0        4.0 
July  3     3.7        7.7 
July  7     3.7       11.4
  • cburke8909
    cburke8909 Posts: 990 Member
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    45 minutes of 15 incline on treadmill zone 1 the entire way but that is work. Added strength training after. Only missed strength once this week.

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  • Stoshew71
    Stoshew71 Posts: 6,553 Member
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    I am taking another rest day. Long run tomorrow morning.

    Date Miles today - Miles for July

    7/1 13.1 miles - 13.1
    7/2 REST DAY
    7/3 10 miles - 23.1
    7/4 10 miles - 33.1
    7/5 5 miles - 38.1
    7/6 REST DAY
    7/7 REST DAY

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    Elkmont Hound Dog Half (unofficial) - 1/21 << 1:46:48 2 OA
    Elkmont Hound Dog Half (rescheduled) - 2/18 << 1:41:04 1 in AG & 24 OA
    Kentucky Derby Festival Marathon - 4/29 << 4:09:59

    Upcoming races:
    None so far
  • cameronheel
    cameronheel Posts: 191 Member
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    July goal 100 miles

    July 1.........4.1 miles..........MTD 4.1
    July 2.........3.0 miles......... MTD 7.1
    July 3.........5.0 miles..........MTD 12.1
    July 4.........Rest Day..........MTD 12.1
    July 5.........8.5 miles..........MTD 20.6
    July 6.........3.1 miles..........MTD 23.7

    96 degrees yesterday, just too hot to run outside. I did the miles on the treadmill for as long as I could stand the boredom. Managed to complete 5K. This is just summer in NC for at least the next two months so I better get used to treadmill running on the hottest days. Stay healthy and hydrated everyone.
  • cburke8909
    cburke8909 Posts: 990 Member
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    @zdyb23456 there is documented evidence as to the positive effects women have on male exercise. I am guilty often.

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