July 2017 Running Challenge

@PastorVincent I'm in. Thanks

July 1 – 5.0 miles & 21DFX ABC Extreme
July 2 – 3.0 miles & P90X3 Isometrix
July 3 – 4 miles & 21DFX Power Strength Extreme
July 4 – 0.0 miles XT Swimming laps for 45 minutes and 21DFX Dirty 30 Extreme
July 5 – 10.0 miles Long Run
July 6 – 3.0 miles and 21 DFX Upper Fix Extreme and Lower Fix Extreme
July 7 – 6.75 miles Intervals
July 8 – 0.0 miles Rest
July 9 – 5.0 miles Easy
July 10 – 4.0 miles Easy with Strides (8) & 21DFX Plyo Fix Extreme
July 11 – 0.0 miles XT/Water Zumba and 45 minutes swimming laps and 2 hours of dancing
July 12 – 10.5 miles Long Run with 2 1-mile Tempo intervals separated by a 1-minute recovery
July 13 – 3.0 miles Easy & 21 DFX Upper Fix Extreme and Lower Fix Extreme
July 14 – 7.0 miles Interval run
July 15 – 5.0 miles Easy & 21DFX Dirty 30 Extreme
July 16 – 3.0 miles Easy
July 17 – 4.0 miles Hill Sprints and Intervals & 21DFX Power Strength Extreme
July 18 – 0.0 miles XT Water Zumba
July 19 – 0.0 Rest
July 20 – 4.5 miles Easy
July 21 – 4.0 miles Warm up and St. Pete Beach Series, Race #2, 5K
July 22 – 0.0 miles Rest
July 23 – 0.0 miles Rest
July 24 – 4.25 miles & Shaun Week: Insane Focus Insanity Basics
July 25 – 0.0 miles XT Water Zumba, Shaun Week: Insane Focus Pure Cardio 2, and a Core class at the Running Store
July 26 – 4.25 miles & Shaun Week: Insane Focus Insane Weights
July 27 – 6.25 miles & Shaun Week: Insane Focus Abs 25
July 28 – 0.0 miles Shaun Week: Insane Focus Ripsanity
July 29 – 3.5 miles & Shaun Week: Insane Focus Speed 4.0
July 30 – 0.0 miles Rest
July 31 – 4.25 miles Intervals & P90X3 Total Synergistics

Total: 104.25/100 miles

I was on a bit of a time crunch for today’s run, trying to outrun the Tropical Storm that suddenly appeared this morning. We got lucky and were only hit with some of the outer bands. Hopefully, the damage south of us is minimal, and people have little more to deal with than some inconvenient flooding and extra yard cleanup.

This storm was a bit of a wake-up call. I am probably the least prepared for hurricane season than I’ve been in 18 years. I guess it’s time to take stock of my stockpile.

Upcoming Races:
August 5 – Great Brain Wash 5K Obstacle Run, St. Pete, FL

@Elise4270 - great job hitting your running goal! It is so good to see you back running and making awesome progress! Congratulations on getting closer to your 'Racing Weight' too - honestly that little bit more is just a water fluctuation I wish I was even within range of mine... I will get there 'someday' I hope!

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
7/7 – rest day
7/8 – 15.01 paced 10 + ad hoc 5
7/9 – 11.83 easy 90 minutes
7/10 – 6.95 easy + 4 strides
7/11 – 11.37 warm up, speed work, cool down
7/12 – 6.04 group run
7/13 – 11.62 warm up, speed work, cool down
7/14 – rest day
7/15 – 20.25 warm up, pace half marathon, easy 5 miles post-race
7/16 – 13.12 easy 100 minutes
7/17 – 7.32 easy
7/18 – 10.62 warm up, speed work, cool down
7/19 – rest day
7/20 – 14.01 MP intervals
7/21 – rest day
7/22 – 17.02 paced run
7/23 – 12.47 easy with hills
7/24 – 7.84 easy + 4 strides
7/25 – 12.00 warm up, speed work, cool down
7/26 – 6.83 group run
7/27 – rest day
7/28 – 6.23 warm up + 5K race
7/29 – 22.64 paced run (~15 miles) + solo
7/30 – 7.93 easy 60 minutes
7/31 – 6.50 easy + 4 strides

July total – 289.37

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. [actual 1:39:05 with fairly even splits] Run Karknocker 5K in under 20 minutes. [actual 19:28]

Today's notes – July went out with weather like most of the month, temp in the 80s and humidity that's annoying if you move at all. Caught up on sleep after being short on the weekend, got the lawn mowed, and deferred running till 6 PM. Garmin reported 82º F (28º C) with 58% relative humidity; it was another run of soaked clothing. Felt awful at first; took about 10 minutes for my body to warm up get used to running and feel good. Had better pace control than yesterday, possibly because I didn't run as far. Then it felt like I didn't really have much gas left in the tank when I got to the strides, though the Garmin stats make them look pretty normal.

July goal assessment:

Blew past the nominal mileage goal, because *nothing* happened to make me miss any distance the training plan called for.

Stay healthy, A. I came into July with a right Achilles niggle; it's still there, but better than at the beginning of the month.

Train toward Rochester Marathon, A. Right on track, plan adjusted for races, everything went smoothly.

Pace Shoreline, B+. I did run pretty even splits, but they were a few seconds fast per mile and that added up to being 55 seconds ahead of target for the race. It wasn't terrible, and it's better for a pacer to be a little fast than a little slow; but the more experienced pacers were closer to their target finishing times.

Run Karknocker in under 20 minutes, A. No PR, but didn't need a PR. Ran the race pretty much to plan, fast first mile, hang on second mile, slightly faster third mile, good kick at the end. No serious competition in my age group, so I didn't need to be any faster than I was.

And now on to August, which will have different goal challenges than July did.

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) finished in 1:39:05
July 28, 2017 Karknocker 5K (East Rochester, NY) finished in 19:28
August 9, 2017 Pound the Ground 10K (Mendon, NY)
August 12, 2017 Bergen Road Race 5K (Bergen, NY)
August 25, 2017 USATF Masters Mile (Hap Crim Michigan Mile, Flint, MI)
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)

@KeepRunningFatboy - love that you had to end on a prime number! Nice total for a hot month!

7 km - 12 ft Davis Hill Climb. 218 m Elevation gain. Had to do a little side loop to get the extra distance to hit 7km. 22C is just a little to hot for this Northerner. This puts me at 176.8 km for the month = 16.8km past my goal so a very good month for me. Especially when you consider I had a 2 week holiday at the start of the month that set my schedule back.


A few steep sections in this hill which makes it a good challenge and training for my Emperor's Challenge Mountain event (not the steepest hill in town). I actually had my watch Auto-Pause in June while doing a Hill Climb as the Garmin Algorithm just couldn't believe/understand that I was still moving.

07/01 0 km – 160 km - 0 km – YTD 686.27
07/01 15.0 km – 145 km - 15km
07/04 13.5 km - 131.5km - 28.5km
07/06 13.6 km - 117.9km - 42.1km
07/09 6.7 km - 111.2km - 48.8km
07/10 5.5 km - 105.7km - 54.3km
07/14 10.0 km - 95.7km - 64.3km
07/16 12.5 km - 83.2km - 76.8km
07/17 7.0 km - 76.3km - 83.8km
07/19 9.5 km - 66.8km - 93.3km
07/20 12.0 km - 54.8km - 105.3km
07/22 16.0 km - 38.8km - 121.3km
07/25 9.5 km - 29.3km - 130.8km
07/27 11.0 km - 18.3km - 141.8km
07/28 6.0 km - 12.3km - 147.8km
07/29 13.5 km - +1.8km - 161.8km
07/30 8.0 km - +9.8km - 169.8km
07/31 7.0 km - +16.8km - 176.8km - YTD 862.57km

MobyCarp wrote: »

Real Goals: Stay healthy. July goal assessment: Blew past the nominal mileage goal, because *nothing* happened to make me miss any distance the training plan called for.
And now on to August, which will have different goal challenges than July did.

To Quote @MobyCarp the Real Goal for the month was to stay healthy, I had no injuries-niggles to sideline me for any recovery days which allowed me to pass my km distance goal. The month started out on July 1 with a 15km Canada Day Race - that was a lot of fun and the Biggest Event I have ever been in. Then off to support my Club Members at the Great White North Tri-Athlon ( someone has to keep the beer from getting warm ). Finished my holidays by heading into the mountains where I managed to get in two high altitude Mountain Runs and quite a few hikes/scrambles. Then lots of mid-distance runs around my community with a few of them being hill climbs as training for my August Emperor's Challenge Mountain run event to be followed a week later by the Tri-River Triathlon.

Wow, again I feel like such a slacker. 189 messages since I posted on Sunday. First day back for teachers so no time to even think about catching up. Excited I hit my goal 2 months in a row!
See you in August!

7/1 - 5.5 miles - Barcelona!
7/2 - 7.5 miles - Barcelona again!
7/3 - 2 miles (Treadmill on cruise)
7/4 - rest - lots of walking in Nice, Monaco and Monte Carlo
7/5 - 3 miles - 22 laps on cruise running track. Set out for 5 miles, but it wasn't fun.
7/6 - rest - lots of walking in Rome
7/7 - rest - Amalfi coast and Pompeii
7/8 - 4.1 treadmill on cruise
7/9 - rest - travel day
7/10 - 7 miles in Munich
7/11 - 6 miles in Munich
7/12 - travel day
7/13 - 4.2 miles back home w/daughter
7/14 - 6.0 miles
7/15 - 45 miles biking
7/16 - 28 miles biking
7/17 - 4.6 miles
7/18 - 5.1 miles
7/19 - strength training
7/20 - 5 miles
7/21 - 5 miles
7/22 - 34 miles biking
7/23 - 66 miles biking
7/24 - 5 miles
7/25 - Strength training
7/26 - 7.5 - goal!
7/27 - rest day - supposed to be strength training but too tired.
7/28 - 5 miles
7/29 - 43 miles biking
7/30 - 5 miles (rain so no biking)
7/31 - strength training

scarlet67 wrote: »

As a new runner, 6 _8 miles a week. Do you recommend distance or speed, not sure how to go about it . I want to drop pounds, only 8 and don't know what to concentrate on. Any ideas guys?? Have a great day wherever you are

For new runners it is generally recommended to focus on distance vs speed. You should be running slow, at a conversational pace (i.e. you could comfortably hold a conversation or sing along to your music without getting out of breath), and slowly increasing mileage. You will find that as you continue to increase your overall distance it will actually make you a faster runner as well.

Also, if you are interested, most of us here have moved over to the August 2017 Running Challenge thread here! It's a fantastic community with tons of knowledgeable, awesome people!

ALSO, I forgot to add, that weight loss really comes down to how much you're eating vs how much you're burning. Make sure you don't fall into the trap of thinking, 'oh, I'm running now, I can eat lots more food!', lol. Make sure that, for at least a while, you continue to track your intake with MFP, to make sure you're maintaining a deficit.

July I didn't really get my running groove in place. I am working on building for August. I will run one mile each Sunday to check my progress. Going for 10 miles per week, 40 for the month.
Ran 2 today.

Any tips on posting? It seems to be a long running reply. Is that just a MFP thing?